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Trouble Building My Meal Plan

Scott, I have to ask, like, a million questions to you!

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mayur795
mayur795 g Mayur Choubey
25 Post(s)
25 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

Scott! When I asked you this, ------------------------> Hey, Scott! I didn't understand one thing. In your video Building Your Meal Plan!..., you tell about BMR at rest and in motion periods. So, let me tell you my BMR values in both periods. My BMR while rest is 1593 calories and in motion 3027 calories. What does it mean? Does it mean, I burn 1593+3027=4620 calories a day? I mean, is it, like, I burn 3027 calories in that 1 hour workout time and 1593 calories in the rest of the hours (23 hours) of the day? Do I burn that much calories (4620) a day?! 

 

and you answered this, ----------------------> Hey Mayur. It means that on the days you are working out, or the days you are quite active, you are probably burning approximately 3000 calories. On the days where you don't do anything at all, I mean you lay in bed all day for example, you are probably burning about 1600 calories just to function throughout the day (e.g. for your heart to beat, blood to flow etc etc.).

 

now, I have to ask something like this! ---------------------->  Hey, Scott! That rises one doubt more! When that's the case, why didn't you discuss EPOC caloric burn? I think, you should've included EPOC caloric burn, too, when trying to calculate BMR. Please tell me what do you say about that?

 

There are more questions. But I'll ask them one-by-one!

Certified Animator from University of Cambridge, England.
cursed180
cursed180 g Cursed180
17 Post(s)
17 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2016
Posted

There's several ways to do this... the easiest is to use the estimations you have and track everything you consume for 2-3 weeks. Adjust the numbers based on how much you gained/lost during those weeks compared to your initial estimation. "In motion" and TDEE are estimates... which means you need to test them on your body to determine the true values. The adjusted values will take into account EPOC or anything else that happens as long as you keep your activity level the same.

 

BMR is the basal metabolic rate. You don't want to eat less calories than this.

"In Motion" is your TDEE. Total daily estimated expenditure. This means, based on your BMR and activity level, you burn an estimated 3027 calories per day.

 

Easiest method(lose weight - no real control over fat/lean body mass changes):

Eat between your BMR and TDEE everyday(1593-3027 calories / day... the closer you eat to your BMR, the faster you will lose weight)

Track EVERYTHING you eat/drink for 2-3 weeks

Adjust your TDEE based on what happened

 

More advanced(Reduce bodyfat: lose fat, gain lean body mass):

Eat right above your BMR if you didn't lift weights(1593 calories)

Avoid carbs, have mostly protein and fats

Eat at your TDEE if you lifted weights(3027 calories that day)

Avoid fats, have mostly protein and carbs

Track EVERYTHING you eat/drink for 2-3 weeks

Adjust your TDEE based on what happened

 

 

none
mayur795
mayur795 g Mayur Choubey
25 Post(s)
25 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

Man! This is deep! I've just woken up and my mind isn't understanding all these technical details! Maybe I'm gonna have to get back here in another time of day!

Certified Animator from University of Cambridge, England.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: mayur795

Man! This is deep! I've just woken up and my mind isn't understanding all these technical details! Maybe I'm gonna have to get back here in another time of day!

Let us know what you think when you come back.

 

Also.... you need to remeber that a "calculation" is not precise or exact. It is just a starting point. So no matter what you do... you will have to rely on monitoring your body and results to see what changes need to be made.

 

The calculator on the @mealplan page is going to give you a "starting point". It will be up to you from their to make adjustments as time goes on and you learn your body.

 

I think you you thinking too hard about this my friend. You are doing great!

Need 1 on 1 coaching? Send me a direct message to learn more!
mayur795
mayur795 g Mayur Choubey
25 Post(s)
25 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

That's true, Scott! I overthink fitness. It's always running on my mind. But I'm not sad about it. It makes me all-time happy! But it affects my work. Yes! THERE IS a sad emoticon! And, thank you for complimenting me! It's an honor to be complimented by a BIG GUY, like, you! Scott, in the days to come, I have a million questions for you to ask {Hey! <-------------- Does this sentence mean, "I have a million questions for you that I want YOU, to ask me." or "I have a million questions for you which I want to ask you."? What I wanna convey is, "I have a million questions for you which I want to ask you." (Obviously, I WILL have million questions to ask you!) Please teach a little English, also! Because I'm just a learner, and a trier! (That's my famous dialog!!)}.

Certified Animator from University of Cambridge, England.
mayur795
mayur795 g Mayur Choubey
25 Post(s)
25 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted
Scott! Tell me something. Should we take 1 gram of protein based on our lean weight or overall body-weight? Because on some websites, they say you should take 1 gram of protein per pound of your body-weight. Some even say, you should take it according to your body-weight in kilograms. So, what is true? Also, you recommend taking as much as 1.5 to 2 GRAMS of protein per pound of your lean weight in order to BUILD MUSCLE. Is it OKAY? I mean, won't 2 grams be a LOT? Won't it be harmful? Also, you said in your Build Your Meal Plan video, you need to take 250 grams of protein to build muscle. Scott, is it not too much of protein to take in? Is it not excess? Because everything's excess's bad. So, please erase my doubts. Cover every topic. And as always, more good questions coming soon! :)
Certified Animator from University of Cambridge, England.
mayur795
mayur795 g Mayur Choubey
25 Post(s)
25 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted
I'm willing to use this but I'm afraid of taking that much heavy amount of protein, like, 200 or 250 grams. Tell me, is it not harmful? Is it not excess?
Certified Animator from University of Cambridge, England.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: mayur795
I'm willing to use this but I'm afraid of taking that much heavy amount of protein, like, 200 or 250 grams. Tell me, is it not harmful? Is it not excess?

I have 285 grams a day. It is REALLY hard to overdo it on protein.. A lot of it is myth.

 

I wouldn't steer you wrong! :-D

Need 1 on 1 coaching? Send me a direct message to learn more!
mayur795
mayur795 g Mayur Choubey
25 Post(s)
25 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

'Overdoing it on protein' means?

Certified Animator from University of Cambridge, England.
mayur795
mayur795 g Mayur Choubey
25 Post(s)
25 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

Scott, there's one thing more. Take a look at it. http://muscularstrength.com/mealplan.php Your Macro Calculator tells me that if I take 125 grams of protein, 44 grams of fat and 345 grams of carbs (in-total 2277 calories), then, I'll be able to achieve fat-loss. But that arises a doubt. In your Build Your Meal Plan! video, you said one should take 50-100 grams of carbs in order to have fat-loss. So, there I see a contradiction. What should I do? Right now I'm taking around 132 grams of protein, I presume. I can't exactly measure how much protein I'm taking in. It's SO..... hard! But it's around 132 grams, I think. Anyway, what about carbs to take in to have fat-loss: 345 grams or 50-100 grams?

 

Is it, like, if I take 125 grams of protein, 44 grams of fat and 345 grams of carbs, it'll get me fat-loss or if I increase the amount of protein (say, 200-250 grams) and accordingly fat value (in grams), then, carbs amount (in grams) will automatically reduce to 50-100 grams and that also will get me fat-loss? I mean, can I have fat-loss in either way? Is my math correct? Please help! I'm dying!! laughing

Certified Animator from University of Cambridge, England.
mayur795
mayur795 g Mayur Choubey
25 Post(s)
25 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

 

Hey! When I clicked on the link, I sent you; it's all gone! embarassed Anyway, I've given you figures.

Certified Animator from University of Cambridge, England.
mayur795
mayur795 g Mayur Choubey
25 Post(s)
25 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

Also, tell me, how can I remove this stupid 'hi there!' below my query? embarassed

Certified Animator from University of Cambridge, England.
uther9
uther9 a Arturo Benitez
87 Post(s)
87 Post(s) Gender: Male Goal: Bodybuilding Date Joined: April 4, 2012
mayur795
mayur795 g Mayur Choubey
25 Post(s)
25 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

Oh! Okay, thanks!

Certified Animator from University of Cambridge, England.
JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

Hey @mayur795.

Building your meal plan takes a lot of time, as well as trial and error. You can't expect to find the perfect balance straight off the bat.

 

First off, 50-100g of carbs is for very quick fat loss. That would be if you wanted to cut body fat down to a low percentage within very few weeks. It's not a sustainable diet in the long run.

 

Now, can you lose fat with 345g carbs? Possibly. Everyone reacts differently to different macro ratios. Some people can easily drop fat while eat 300g or more of carbs. Others can't. You need to try it and see what works for you.

 

I would suggest, that if you want to lose fat. then you go ahead and change your protein and fat intakes like you mentioned.

 

How many calories are you aiming for daily to lose fat? And can you also post your body stats here? That way we can give you more help :)

SHF Athlete MS Athlete Partial Fitness YouTuber
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