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  • 01-13-18, 4:20 pm (EST)

    Twitter Shoutout - Routine & Meal

    January 13, 2018, 4:20 pm

    Hey Scott (and forum members),

    I have been an avid watcher of your videos for many years. I know, it took me a while to sign up to your site but I finally took the plunge πŸ˜‹ 

    Looking through all of the content on here and attempting to digest all the information made me stumble over to Scott's current Twitter account. I was curious as to what routine and meal plan was being used at the time this current profile picture there was taken. Seems to be a perfect balance of lean (ripped/shredded) vs muscle size - as in what I am currently trying to achieve.

  • 01-13-18, 10:23 pm (EST)

    Twitter Shoutout - Routine & Meal

    January 13, 2018, 10:23 pm
    Posted by: stevenmcom

    Hey Scott (and forum members),

    I have been an avid watcher of your videos for many years. I know, it took me a while to sign up to your site but I finally took the plunge πŸ˜‹ 

    Looking through all of the content on here and attempting to digest all the information made me stumble over to Scott's current Twitter account. I was curious as to what routine and meal plan was being used at the time this current profile picture there was taken. Seems to be a perfect balance of lean (ripped/shredded) vs muscle size - as in what I am currently trying to achieve.

    @stevenmcom welcome to the site man! The site is definitely filled with content, but that's a good thing, we probably have an answer here for a lot of different questions you might have in terms of articles and @forum posts 😁 

     

    I was doing my PPL program when my profile photo was taken. I'll link you to it below if you want to try it - just remember that diet as well as proper training is what will get you ripped and shredded with muscle πŸ’ͺ If you need help with your diet you can make another @forum post, just make sure you do some calculations on the @mealplan page first based on your goal!

     

    http://muscularstrength.com/Push-Pull-Legs

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 01-15-18, 12:49 pm (EST)

    Twitter Shoutout - Routine & Meal

    January 15, 2018, 12:49 pm

    Thank you for such a prompt reply Scott, most appreciated! I will definitely have a look at your PPL routine on here. I use to follow this style of training in the past and was always a preferred one.

     

    In relation to diet; I have experimented with many types and variations over the years. I seem to have the following irritating scenarios always popping up:

     

    1. Drop calories below 1800 and while weight does come off, strength and endurance is dramtically reduced and has negative effect on workouts.
    2. Take calories above 2400 and size does ever so slightly increase after a few months but not to a noticeable point. However, complete loss of all definition is noticed (fat gain)
    3. Keep calories at 2000 range and everything just stays the same

     

    I averaged out at 175lbs over the least few years. Dropping to 171lbs on a cut to getting to 182lbs on a bulk (albeit with a blobby strongman look as opposed to muscle defined).

     

    My diet has always been the same, subtracting carbs and fats as needed. Example...

     

    Morning

    Protein shake

    Bowl of oatmeal

    Half glass of pure fruit smoothie/juice

     

    Mid-Morning

    Protein Shake

    (if heavy bulking for powerlifting, this would be replaced with a mass gainer shaker)

     

    Lunch

    Chicken Breast

    2 Cups of Brocolli

    (1 x Cup of Brown Rice added if standard bulking)

     

    Afternoon

    Homemade Protein Bar (mix of steel cut oats, protein powder and honey)

     

    Evening

    Chicken Breast or Fish Fillet (salmon, trout, cod)

    2 Cups of Green Vegetables

    (1 x Sweet Potato added if standard bulking)

     

    Before Bed

    1 Cup of Cottage Cheese or Greek Yoghurt

     

    Fluids during the day only conist of water and coffee with milk.

  • 01-15-18, 10:26 pm (EST)

    Twitter Shoutout - Routine & Meal

    January 15, 2018, 10:26 pm
    Posted by: stevenmcom

    Thank you for such a prompt reply Scott, most appreciated! I will definitely have a look at your PPL routine on here. I use to follow this style of training in the past and was always a preferred one.

     

    In relation to diet; I have experimented with many types and variations over the years. I seem to have the following irritating scenarios always popping up:

     

    1. Drop calories below 1800 and while weight does come off, strength and endurance is dramtically reduced and has negative effect on workouts.
    2. Take calories above 2400 and size does ever so slightly increase after a few months but not to a noticeable point. However, complete loss of all definition is noticed (fat gain)
    3. Keep calories at 2000 range and everything just stays the same

     

    I averaged out at 175lbs over the least few years. Dropping to 171lbs on a cut to getting to 182lbs on a bulk (albeit with a blobby strongman look as opposed to muscle defined).

     

    My diet has always been the same, subtracting carbs and fats as needed. Example...

     

    Morning

    Protein shake

    Bowl of oatmeal

    Half glass of pure fruit smoothie/juice

     

    Mid-Morning

    Protein Shake

    (if heavy bulking for powerlifting, this would be replaced with a mass gainer shaker)

     

    Lunch

    Chicken Breast

    2 Cups of Brocolli

    (1 x Cup of Brown Rice added if standard bulking)

     

    Afternoon

    Homemade Protein Bar (mix of steel cut oats, protein powder and honey)

     

    Evening

    Chicken Breast or Fish Fillet (salmon, trout, cod)

    2 Cups of Green Vegetables

    (1 x Sweet Potato added if standard bulking)

     

    Before Bed

    1 Cup of Cottage Cheese or Greek Yoghurt

     

    Fluids during the day only conist of water and coffee with milk.

    @stevenmcom well obviously you need to be in a surplus if you want to gain muscle, and to minmize fat gain it will be about watching your carb intake and adding some cardio where needed.

     

    Your diet here doesn't look too bad.. although I don't see many sources of fat at all? That could be a problem. You need a good amount of healthy fats in your diet for healthy testosterone levels. It's hard to say if you are getting enough protein or not.. it depends on how big your cuts of meat are.

     

    Have you tracked this day of eating on the @mealplan app to see what your typical daily macros are? That will give us a better indication of where to go from here.

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 01-15-18, 10:29 pm (EST)

    Twitter Shoutout - Routine & Meal

    January 15, 2018, 10:29 pm
    Posted by: stevenmcom

    Thank you for such a prompt reply Scott, most appreciated! I will definitely have a look at your PPL routine on here. I use to follow this style of training in the past and was always a preferred one.

     

    In relation to diet; I have experimented with many types and variations over the years. I seem to have the following irritating scenarios always popping up:

     

    1. Drop calories below 1800 and while weight does come off, strength and endurance is dramtically reduced and has negative effect on workouts.
    2. Take calories above 2400 and size does ever so slightly increase after a few months but not to a noticeable point. However, complete loss of all definition is noticed (fat gain)
    3. Keep calories at 2000 range and everything just stays the same

     

    I averaged out at 175lbs over the least few years. Dropping to 171lbs on a cut to getting to 182lbs on a bulk (albeit with a blobby strongman look as opposed to muscle defined).

     

    My diet has always been the same, subtracting carbs and fats as needed. Example...

     

    Morning

    Protein shake

    Bowl of oatmeal

    Half glass of pure fruit smoothie/juice

     

    Mid-Morning

    Protein Shake

    (if heavy bulking for powerlifting, this would be replaced with a mass gainer shaker)

     

    Lunch

    Chicken Breast

    2 Cups of Brocolli

    (1 x Cup of Brown Rice added if standard bulking)

     

    Afternoon

    Homemade Protein Bar (mix of steel cut oats, protein powder and honey)

     

    Evening

    Chicken Breast or Fish Fillet (salmon, trout, cod)

    2 Cups of Green Vegetables

    (1 x Sweet Potato added if standard bulking)

     

    Before Bed

    1 Cup of Cottage Cheese or Greek Yoghurt

     

    Fluids during the day only conist of water and coffee with milk.

    1) If you go below BMR, you will lose muscle. Most men have a BMR around 1800 calories. This is why you saw what you did

     

    2) To gain mass, you need to run a surplus above TDEE (BMR + Motion). If the surplus is in the 250-500 calorie range, you will gain minimal body fat. If it is greater than 500 calories, you will gain a higher proportion of fat.

     

    3) 2000 calories is just barely above BMR for most men so you will neither lose nor gain muscle.

     

    John

    34 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.

  • 01-16-18, 10:45 am (EST)

    Twitter Shoutout - Routine & Meal

    January 16, 2018, 10:45 am

    When not cutting my macros are normally around 180g protein, 200g - 250g carbs and 60g fat. I currently use MyFitnessPal for logging of food (been using it for years and want to keep my progress history as I analyse it often). If it helps the discussion, meat portions are kept to 5oz servings so that each serving is hitting between 25g-30g per meal.

     

    You are right Scott - I have historically kept my fat levels low and this is just a mental blocker. Something I aim to get past one day! Would 80g fat be a good target?

     

     

  • 01-16-18, 9:56 pm (EST)

    Twitter Shoutout - Routine & Meal

    January 16, 2018, 9:56 pm
    Posted by: stevenmcom

    When not cutting my macros are normally around 180g protein, 200g - 250g carbs and 60g fat. I currently use MyFitnessPal for logging of food (been using it for years and want to keep my progress history as I analyse it often). If it helps the discussion, meat portions are kept to 5oz servings so that each serving is hitting between 25g-30g per meal.

     

    You are right Scott - I have historically kept my fat levels low and this is just a mental blocker. Something I aim to get past one day! Would 80g fat be a good target?

     

     

    If it is healthy fats, then "yes". I have days where my fat intake is 120grams. Natural fats are not the enemy - man-made sugars and man-made fats are.

     

    John

    34 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.

  • 01-16-18, 11:12 pm (EST)

    Twitter Shoutout - Routine & Meal

    January 16, 2018, 11:12 pm
    Posted by: stevenmcom

    When not cutting my macros are normally around 180g protein, 200g - 250g carbs and 60g fat. I currently use MyFitnessPal for logging of food (been using it for years and want to keep my progress history as I analyse it often). If it helps the discussion, meat portions are kept to 5oz servings so that each serving is hitting between 25g-30g per meal.

     

    You are right Scott - I have historically kept my fat levels low and this is just a mental blocker. Something I aim to get past one day! Would 80g fat be a good target?

     

     

    Yes you need to have a good amount of healthy fat in your diet. Even when cutting your fat should be higher and carbs lower. From the foods you listed I'd be surprised if you're even getting 50g of fat there, esepcially if your meat portions are only 5oz each.

     

    Some good fat sources you can start incorporating are - nuts (almonds, cashews, walnuts), avocado, hummus, seeds, extra virgin olive oil, coconut oil, peanut butter. These along with the oily fish (salmon/tuna) and Greek Yoghurt/Cottage cheese you're already having would be good options!

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 01-17-18, 3:06 pm (EST)

    Twitter Shoutout - Routine & Meal

    January 17, 2018, 3:06 pm

    Thanks for all the replies guys, it is much appreciated. I know that healthy fats are an important part of training meal plans but having people like yourselve reinforce this certainly helps it sink in, past my stubborness 😁 

     

    PS. Scott I started on your PPL this week. Will let you know how I get on in a few months!

  • 01-17-18, 5:20 pm (EST)

    Twitter Shoutout - Routine & Meal

    January 17, 2018, 5:20 pm
    Posted by: stevenmcom

    Thanks for all the replies guys, it is much appreciated. I know that healthy fats are an important part of training meal plans but having people like yourselve reinforce this certainly helps it sink in, past my stubborness 😁 

     

    PS. Scott I started on your PPL this week. Will let you know how I get on in a few months!

    anytime and AWESOME!!! Crush it!!

    Need 1 on 1 coaching? Send me a direct message to learn more!

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