What do I do after I complete my Program?
Congratulations on such an incredible achievement!
Our aim is to set you up for long-term success, and we love seeing you use your Program as a platform to continue reaching your goals!
Where to from here?
You've put in the work and made so many positive changes, but what's next? Can you be more relaxed with your regime? Do you continue with the same Meal Guide? How do you alter your macros if your goal has changed?
Whether you're planning to complete another Program with us shortly, or you're looking to try something different, there are a few key things to consider:
What calories and macros to be on after your Challenge largely depends on your goal, and whether that goal has now changed! Here are a few common scenarios — and our guidelines on what to do if you’re in a similar situation.
If Body Fat Loss has been your primary goal:
- If you've been in a calorie deficit for a while and feel a bit depleted, or you’ve hit a bit of a plateau, it may be a good idea to gradually increase your intake to bring it closer to a maintenance level. This is known as ‘reverse dieting'. This will give you a break from dieting and boost your progress in the long run. And if your goal is to transition into a calorie surplus for a building phase — just keep gradually following the reverse dieting approach until you reach your “sweet spot” that’s both comfortable and effective.
- Another option you can try is introducing “re-feed days” into your routine by picking 1-2 days a week and upping your calories by 20-30%, primarily by increasing your carbs. You can increase your fats too if desired, and as for protein — your intake should already be sufficient, so there's no need to increase there.
- If you’re feeling fine in a deficit and are still seeing amazing progress, you don’t necessarily need to make any changes — unless you want to! This applies to mild deficit's too, if you're still achieving your goals and you're comfortable, there's no need to make a change.
If you’ve been working towards the Muscle Gain goal:
- If you want to continue your building phase, consider the targets you’ve been given throughout your Program. Have we increased your calories gradually? By how much? How did your body respond? By noticing these patterns, you can put together an action plan for the future!
- If you feel like it’s time to start a cutting phase, you'll want to gradually lower your calories in 50-200 calorie increments at a time (depending on how much of a surplus you’ve been on, and what feels comfortable) until you reach a sustainable level. Give yourself enough time to adjust to each intake change, and don’t rush it — you’re likely to feel really uncomfortable if you do this too fast.
- If you're wondering how much of a deficit aim towards, keep this in mind: we don’t recommend ever going below 1400 calories, or into a larger deficit than 700 kcal from your maintenance level — whatever’s the highest of those two values.
Whatever your goal is, always try to aim for the 80/20 approach when it comes to your nutrition — Eating nutritious whole foods 80% of the time, and soul foods 20% of the time. We love the flexible dieting approach, which gives you more freedom while still keeping you on track with your goals.
When planning your training schedule after finishing a Program, you should ask yourself this question first:
How are you feeling?
If you’ve been training on a maintenance level/calorie surplus and you're full of energy, there's nothing wrong with keeping up with your training regime! It’s still important, however, to look out for any signs of fatigue and overtraining and adjust your plan accordingly.
But if you’re feeling tired or depleted, listen to your body and reduce your training, or give yourself a break! Rest isn’t optional, and neglecting it can lead to stalled progress and injuries.