Macro Coach Certification Adjusting Macros for Progress 2

Question 1

A client has been in a 500 kcal/day deficit for 6 weeks but fat loss has stalled for 2 consecutive weeks. What is the most appropriate next step?

Accepted Answer

Implement a diet break at maintenance calories for 1–2 weeks

Answer

Immediately drop calories by another 500 kcal/day

Answer

Switch entirely to a ketogenic diet

Answer

Increase cardio by 60 minutes per day

Question 2

A male client (85 kg) wants to gain muscle with minimal fat gain. His TDEE is 3,000 kcal. What caloric surplus is generally recommended for a lean bulk?

Accepted Answer

100–200 kcal surplus (3,100–3,200 kcal/day)

Answer

500–750 kcal surplus (3,500–3,750 kcal/day)

Answer

1,000 kcal surplus (4,000 kcal/day)

Answer

No surplus; body recomposition only

Question 3

When adjusting macros for a client who has lost more than 1.5% of body weight per week over 3 weeks, the coach should primarily be concerned about:

Accepted Answer

Excessive fat loss outpacing muscle retention

Answer

Water retention masking true fat loss

Answer

The client gaining too much muscle simultaneously

Answer

Insufficient carbohydrate intake for brain function

Question 4

A client's fat loss has plateaued. Their activity has not changed, but they report increased stress and poor sleep. The best macro adjustment is:

Accepted Answer

Slightly reduce the deficit and prioritize protein and sleep quality

Answer

Reduce carbohydrates to near zero to force ketosis

Answer

Double protein intake immediately

Answer

Add a weekly 24-hour fast

Question 5

Which method is most appropriate for re-feeding carbohydrates to restore glycogen and leptin in a dieting client?

Accepted Answer

One high-carb day (150–200% of normal carb intake) every 5–7 days

Answer

Eating unlimited carbohydrates every day of the week

Answer

Replacing all fats with carbohydrates permanently

Answer

Cycling protein up and carbohydrates down simultaneously

Question 6

A client's weight has not changed in 3 weeks despite tracking food carefully. Before reducing calories, the coach should first verify:

Accepted Answer

Whether the client is using a food scale vs. estimating portions

Answer

If the client is eating enough dietary fat for hormone production

Answer

Whether the client's protein is sourced from animal or plant foods

Answer

If the client exercises at the same time each day