Hi Scott, first of all i want to thank you because your videos helped me a lot to get better results. And apologize too, I got a lot of questions haha. Here is my information:
Age: 24 Male
Height: 168 cm
Weight 197 lb
Body fat 26%
My goal is to lose weight I guess, I have a lot of fat in the belly and i think in the legs too.
It has been a year since i started to lift, maybe a little more, but just a couple of months more maybe.
Daily calories: I dont know how many calories am i eating right now, but i saw your meal plan video and made all the calculations i should eat 2509 calories a day, thats the average of BMR in motion and rest.
Daily macros should be like this i think:
250 g protein
150 g carbs (in order to lose fat)
100 g fat
I dont have any injuries
When i first started to go to the gym i wasnt on any diet, but my trainer gave me one, i couldnt keep up with it completely, this is what i am eating everyday:
Breakfast: 8 egg whites mixed with spinach, onion and mushrooms (i used to eat this but i got tired of it so i changed it for your protein pancakes and i do them the same way)
Lunch: 100 g of chicken breast, mixed with onion and green chilli pepper, 1 cup of rice, and 1 cup of brocolli or cauliflower.
Then before going to the gym i take one shake of whey protein mixed with creatine and BCAAs.
Dinner: 1 shake of protein (with milk instead of water, lactose free milk of course) I also add glutamine to this shake, and with it i take two pieces of bread (the one you recommended in your video about carb sources 100% whole grain) I add to each piece of bread two spoons of dietetic peanut butter high in protein and thats it.
My question is this, after doing the things in your meal plan video i am struggling to know how many calories am i eating per day, its not like when im cooking i take the weight and calories of each of the ingredients, and i think they also change after being cooked, i dont know, my question is: How do i do that? how can i know for sure i am eating the amount of macros i need per day? Because i have been training for 1 year or more and i see muscle results but i guess my body fat is still the same and that sucks xD i thought that if i made muscle gains i would pull off fat weight but i guess i was wrong lol, maybe its because of the diet i dont know. Next question is what do you think of my meal plan? it looks good or i need to add more food to it? because i noticed the trainer gives the same diet to everyone xD and i am worried also i dont know if it was a good idea to change the eggs for the pancakes, i mean i am enjoying it a lot, but i dont know, thanks in advance and sorry to bother you.