I need some help. So i have been working out previously for 4-5 months but i wasnt so serious about it due to school work., however snce i've graduated i decided to take it more seriously. I watch scotts videos alot and i found out that its more than just exercises involved.

Here is my info im 75kg, 5"8 and a BMI of 25.1. i am not sure how to calculate my body fat. My goal is lean muscle gain and fat lost (abdominal section and some glutes haha). However i havent seen any improvement in my chest so i feel i am not eating enough.

i tried the meal plan section but its a bit overwhelming for me as i dont really know what amounts i shouldbe getting in. i ususally just restrict my meals to reduce abdomina fat. Id like to know what my macros should be and maybe a asic meal plan to start off with and the i can improve from there.

My routine is scott's 3D chest 2 day workout, a day for arms, 1 day back & shoulders and 1 day of legs. i get an ab wrkout on each day and try to fit in some cardio but since i started training my legs i havent been able to do cardio (it hurts like hell :')

Hey @Mrwilliemz!

Calcuating your macros is really not too difficult. For lean gains, you typically want to be following a high protein, low carb, moderate-high fat diet. However, it can vary from person to person. Have you seen this video?

If you can give us your BMR, we might be able to help you put toghether some macros.

How much cardio are you doing, and what kind of cardio is it?

As for calculating body fat, callipers seem to be the common way, but you could try getting your hands on one of these!: http://www.skulpt.me/raffle/

Otherwise, you can post a photo here and we can guesstimate your BF% for you :)

Jordan

Sorry for getting back late. the site says my BMR is 1782 at rest and 2763 in motio. For cardio I just started hiit (run for 1min and moderate walk for the other.. For 20mins)