Hi guys im new to the site and started losing weight around last september i weighed 212 lbs and was extremely self conscious about my weight id never been so big in my life. I decided to change up my diet and cut out the junk and takeouts and lost some weight in the first month. Then i decided to join a gym because i felt as though i needed to and quickly discovered that i absoluteley love it there and have definitely caught the bug for it. Ive continued to lose weight and even increased my strength somewhat and now today i weigh 175lbs. Thats a total of 37lbs lost so far. I still have a little way to go before i get to my goal but im determined to get there

That is awesome @Paulios87!! Proud of you man!

Little changes can make a big difference. Keep working and you'll get to your goal weight soon enough! Have you joined one of the 12 week programs to keep your fat loss going?

Hi there,

I'm olso new in this site.

Past August 2016 I decided to go on Fitness. I was increasing weight (77 kg then). I let me do some check and my organic fat was to high 12.5% and shoul be 7%. As I do office work all day, most of the time sitting, I decided to change my life. When I was at the age of 14, my weight was 80kg. And I didn't wanted to grow like then again. So I started training with a personal caoch 30 minutes in the week and the other days I trained my self. At this moment my weight is between the 67 and 69 kg. My organic fat was decrease last month to 10%. My goal is still to reduce the organic fat and to gain some muscle. Gain muscles is sometimes a little bit frustating on my biceps because it seems that I reached the max of 8 kg. But I won't give up and with the cheat and recover method from Scott, I hope I'll find some ideas to develop my body. At this moment I'm in the third week of a 12 week program, the one I fount on the Internet in the Netherlands, before I found this website. But I'm considering to do the 12 week program from Scott after finish the one I've started.

BMR NEW CALCULATION (I received a new scale today, the old one cheated me with 2 kg less, and I cheated myself to calculate my weight in the afternoon after lunch)

And I took today the length of myself and it seems that I'm 3 cm shorter than I was before

Weight : 149.6 Pounds (68 kg)
Height : 1 Meter 72 Cm
Age : 57
Exercises : Light exercise or sports 1-3 days a week (3 days a week on, Tuesday, Thursday, Saturday)

Sex : Male
BMR at Rest : 1476.50
BMR in Motion : 1993.28

MACRO CALCULATION
Goal : Hard Muscle Gain
Bodyfat % : 17.1
Grams of Protein : 1 (Whey Hydrolysate XXL Nutrition, on trainings days 50g with breakfast, 50g after training, on rest days 40g with breakfast)
Grams of Fat : 0.45 (I think)

Calorie Goal : 2493
Protien Intake Goal : 124
Fat Intake Goal : 56
Carbohydrate Intake Goal : 373

Welcome again to the site @RafaelMC!

Looks like you have done a pretty good job working through the site to get yourself some starting macros. How long have you been following these macros, and what kind of results have you seen? Increase in weight? Decrease? What has your body fat % done while following these macros?

I think we might want to go a little higher with your protein.. let me know how it's been going so far and I can give you some more advice about whether you need to switch things :-)

Hi Scott, After the calculation as you asked me to do and looking back, I think I followed the macros for 2.5 weeks now. If I make a guess on what I daily eat, I think I'll reacht the 2300 calories. The protein, I began december 2016 to consume. I've encrease the protein a little bit as you mentioned. On training days 50g in the morning at breakfast and 50g after training. On rust days I left it to 40g on breakfast. I olso take Omega 3 (2 capsules now in the eveaning). I started friday to take vitamine d3, only I didn't realize that it was 3000IU, 75micro.g, so I think it's safer to take this not daily, but 3 days between for the next one. Today we received an intelligent scale, so I'm curious to know the other results. For your suggestion coaching, what have you in mind? Is'nt it difficult beacause of the time zones?

If I believe the scale,

4-02-2017 at the afternoon after lunch

body fat:18%

body water:65.1%

muscle percentage:35.0%

bone weight:2.5 kg

5-02-2017 in the morning before breakfast,

body fat:17.1%

body water:65.7%

muscle perc entage:35.5%

bone weight:2.5kg

OK so you haven't followed the meal plan too long, but long enough to gauge how it's been working, which is good. Have you gained weight in the past couple of weeks?

The protein I would probably like to see go up to at least 150g. At least 1g of protein per lb of bodyweight is a good place to start when trying to gain muscle. You should also try to keep protein the same every day. If you want to eat a little less calories on your off day, decrease carbs or fat.

The best time to weight yourself is in the morning before you have eaten anything, and after you've been to the bathroom. That is normally your true weight :-)

And with the coaching, I'm sure we can sort something out if you are interested. Check out the details on this page and let me know :-) http://muscularstrength.com/consultations

Hello Scott, thank you very much for your advises. I'll encrease the protein as you mentioned. For the weight, no not at all. It stays the same or I loose 1 or 2 kg. I'll check the weight next saturday. For the training I'll think about it. At this moment I have my personal coach 1 hour every 2 months now,  to reduce some costs. Life is very expensief in The Netherlands.

OK if weight hasn't been going up, then that means calories definitely need to go up :-) So try increasing protein for now and then we might look at increasing your calories further if you still aren't gaining that weight you want to :-)

Try to weight yourself at the same time, and on the same day to get an accurate reading too.

Just do what you can man!

Hey Scott, thanks again. I'll do that. Today I've increase the protein to 60g in the morning at breakfast and I'll take another 60g in the evening to start from now the coming days (total 120g p. day).

But that's less than what you started with (124g)? We should be trying to go higher than that :-)

Hello Scott, yes, you're right. I'll try 75g at breakfast and 75g in the evening or after the training (150 g every day). Last Saturday my weight was nearly the same, 68.8 kg.

Last thursday and sunday I was proud of myself. I notice a small increase in the training weights, specially on the cable triceps and biceps. I think I have to be more patient and take the time. For 57 years I did nothing on sport and now training 6 months, 3 days a week. I discover new muscles after the training. Sometimes a little painful when I want to sleep, but I think ones my body get used to my new lifestyle, it will be over.

Thank you very much for your concerns. I appreciate it.

Sounds good @RafaelMC!

Great work with inceasing the weights! It does take time, but you'll get there!!

Never too late to start training either. Your muscles also get used to training over time, and you won't get as sore then :-)

Hi Scott,

I send you the weight results for the past weeks. There's an increse in the weight as you can see, but it seems to hang arround on my belly. I think I'm going to reduce carbs, less rice and pasta and try to find a supplement to eat less bread as well. What do you think so far?

Progress till 27th of February 2017 

After 6 weeks of training with the EMP program.

Hello Scott,

I've signed for the 12 weeks challenge program. I'm olmost finishing the EMP from DFC. I have 3 weeks to go. When finished, I'm going to start your program.

I think the body building split is the best for me. I've a few questions...

I think I'll skip the spartan race. I'm not a runner except when I don't have another option to catch the train in the morning.

What do you mean with DELOAD, can you give me an example?

An other question, I have is what do you think so far on my scale table I placed on the forum Weightloss? Do I have to change something or continue like I do know?

Looking forward to start your program.

DELOAD is basically you go to the gym and do the same exercises for the week... but you cut the weights in half and take it easy. This way you get a nice easy lift, but your body can still recover.

Everything else looks ok! Maybe next time for the spartan race!!! :-D