So Sue Denny has the first question. She says, I'm curious about the 1,200 calorie meal plan. Is it effective for someone petite like me? I'm 5 foot tall. I currently weigh an average of 51 kilograms. While someone much taller and heavier is in a much more aggressive calorie deficit and seeing better results. I'm in a slight calorie deficit, but I'm wondering if I should lower my calories to be in fair play level. Thank you. So, so this is a great question and it is one that we get asked fairly regularly. And there's not really a simple answer to it, I have to be honest, but I'll try and answer it as best I can. So if you were going to be stepping on stage and you came to me to prep you, if you came to me as your prep

coach and said, I'm going to be stepping on stage in like 14 weeks. I need a diet plan. Can you

figure it out for me? Then I would create you a very individualized plan. So I would look at your

height, your weight, your, I'm going to sneeze once a second. I'm going to look at your height, your weight, your current body fat percentage, what your training

level was, but also really importantly, I would look at what your current calories were.

So that is very important whenever you are assessing what you should be eating to drop body fat.

So whenever, just as a quick story, whenever I did my first ever shred for the

stage, my prep coach had me track my calories for several days so that he could gauge how many

calories I was eating to gauge my starting point. Because it doesn't honestly really matter what your

BMR is or what your, um, what how much your training and

all that kind of stuff. That does matter, but not so much as where your starting calories are because

your body will regulate to whatever calories it is that you are eating. So let's say someone,

uh, fairly overweight joins the challenge. Doesn't matter what height they are, what, you know, whatever, how much they're training, whatever. Someone's fairly overweight and they're fairly overweight because they've been eating in a calorie surplus. So let's say their their BMR, their total daily energy expenditure is 1,600 calories, but they've been eating 2,200 calories consistently, or 2,500 calories.

They've been eating in a calorie excess, which is why they're carrying excess body fat.

So if I was going to do a diet plan for that person to lose body fat, I would look at what is your

current consistent calorie intake? And I would start

below that, interestingly, not below what their TDE is. Now, this is assuming someone has been

training regularly. Someone, you know, has a reasonable amount of muscle or whatever. And, you know,

has like a reasonable metabolic burn.

What we normally do is we would look at their starting calories and then we would drop from there.

So whenever I went to do my first competition, I was going to say I forgot to put my phone on,

do not disturb, but I didn't. It's just as my daughter messaging me and she bypasses,

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