Q: Mike, I am a 24 male and my key goal is to lose overall body fat. I have been following your 3-4 day program for nearly 20 weeks and have lost nearly 10kg, so I'd like to start off by thanking you from the bottom of my heart.

Unfortunately I've reached a plateau I've gone from 83-73kg and I just can't seem to lose any more weight. How long would you recommend I bulk for? I'm still quite chubby around my midsection, although I look like a completely different person now, I'd still like to beleive that I can get a 6 pack with nice obliques and good overall defenition. (168cm, 24yo M, met rate 1900)

A: Congrats on your weight loss!! As you said, it sounds like you're plateauing now and could probably use a metabolism boost if you're eating just 1900 calories now and not losing weight. Going on a mini-bulk should fix that. Increase your daily calories by 200-300 (with mostly starchy carbs like brown rice, sweet potatoes, oats, etc.) and stay at this new diet for 2-3 weeks. Your weight will probably jump initially by about 1 kilo from newly retained water but should stabilize after that. After those 2-3 weeks, increase by 200-300 calories again and again wait 2-3 weeks. Then repeat again. The end result should be that in two months you'll be about 4-5 kilos heavier some of which will be new water weights. But most importantly you'll be eating 2700 calories or so and your metabolism will be much higher. Then you'll be able to restart your cut again. Hope that helps!