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  • Posted On: 12-18-17, 3:21 pm (EST) #1

    about need some help on weight loss

    December 18, 2017, 3:21 pm

    Hi,

    My name is Andrew and I'm 32 years old from edmonton,alberta, canada and I would like to lose weight in the short term and in the long term goal is to get ripped. Height is 180 cm and my weight is 266 lbs. Been exercising for 2 years. I don't know how to do Daily calories and Daily macros in grams. I hurt my back but feeling better but I'm still feeling sore up and down. I can't afford chicken breast in canada since its too expansive and I'm looking for a good diet that doesn't take much time on cooking. I also don't want to take much time on exercise that is over 2 hours. I don't know which exercise program that would work for me. 

  • Posted On: 12-19-17, 5:11 am (EST) #2

    about need some help on weight loss

    December 19, 2017, 5:11 am
    Posted by: ajames21

    Hi,

    My name is Andrew and I'm 32 years old from edmonton,alberta, canada and I would like to lose weight in the short term and in the long term goal is to get ripped. Height is 180 cm and my weight is 266 lbs. Been exercising for 2 years. I don't know how to do Daily calories and Daily macros in grams. I hurt my back but feeling better but I'm still feeling sore up and down. I can't afford chicken breast in canada since its too expansive and I'm looking for a good diet that doesn't take much time on cooking. I also don't want to take much time on exercise that is over 2 hours. I don't know which exercise program that would work for me. 

    @ajames21 I found your post! haha. OK so first thing's first.. you need to go to the @mealplan page and use the calculator on the left hand side of the page. That will give you some starting numbers in terms of macros and calories that you need to aim for daily for your weight loss goal. You can then post them here in this @forum and we'll help you adjust them to keep the fat loss going while maintaining as much muscle as possible.

     

    Also, if you upgrade to PLATINUM, you'll have access to the meal planner app which has a bunch of ready made meal plans to follow and foods you can chose from to make up your diet. If that's not something you want to do, you can also take a look at the list of foods here: http://muscularstrength.com/article/healthy-shopping-list-for-life

     

    For a program, I'd suggest something like my PPL program if you have access to a gym, or the home program if you are limited to home workouts. Both will help you drop some fat so it's just about choosing the best one for you - http://muscularstrength.com/Full-Workout-Programs

  • Posted On: 01-13-18, 1:59 pm (EST) #3

    about need some help on weight loss

    January 13, 2018, 1:59 pm

    actually i weigh at 220lbs and here is the result for calculate bmr

    BMR at Rest

    2120.70

     

    BMR in Motion

    2544.84

     

    the only problem in meal plan page is that I don't know how to calculate macro calculation and i have no idea of how to calculate bodyfat

     

    can't afford chicken breast since its expansive in canada but I can afford chicken thigh without skin. The cookbook that I will be using for meals are michael kory cookbook and fitmencook cookbook.

     

    I haven't figure out of how to use myfitnesspal yet. I have found a customized fitness app for android which is called progression app. https://play.google.com/store/apps/details?id=workout.progression.lite&hl=en

  • Posted On: 01-13-18, 10:17 pm (EST) #4

    about need some help on weight loss

    January 13, 2018, 10:17 pm
    Posted by: ajames21

    actually i weigh at 220lbs and here is the result for calculate bmr

    BMR at Rest

    2120.70

     

    BMR in Motion

    2544.84

     

    the only problem in meal plan page is that I don't know how to calculate macro calculation and i have no idea of how to calculate bodyfat

     

    can't afford chicken breast since its expansive in canada but I can afford chicken thigh without skin. The cookbook that I will be using for meals are michael kory cookbook and fitmencook cookbook.

     

    I haven't figure out of how to use myfitnesspal yet. I have found a customized fitness app for android which is called progression app. https://play.google.com/store/apps/details?id=workout.progression.lite&hl=en

    OK so you've lost some weight so far, that's great! Do you think you still need to cut back a few pounds first before you bulk? If you like, post a photo of yourself so we can get an idea of what your bodyfat % is and then we can determine if you need to be in a deficit or a surplus. If you're in a deficit you'll need to go higher on your protein and fat and lower on your carbs.

     

    That's OK about the chicken thighs. They have a bit more fat but that won't be all bad. Were there some other foods from that list that you'll be able to use?

  • Posted On: 02-27-18, 1:03 pm (EST) #5

    about need some help on weight loss

    February 27, 2018, 1:03 pm

    I've hired the trainer for 7 sessions but wants me to use micros for 183 grams of good fats 37.8 grams of carbs and 100 grams of protein. I've tried that but it didn't work. I've have upgraded my membership to platinum.

  • Posted On: 02-27-18, 3:52 pm (EST) #6

    about need some help on weight loss

    February 27, 2018, 3:52 pm
    Posted by: ajames21

    I've hired the trainer for 7 sessions but wants me to use micros for 183 grams of good fats 37.8 grams of carbs and 100 grams of protein. I've tried that but it didn't work. I've have upgraded my membership to platinum.

    Seems like your trainer has you on a ketogenic diet, I really hope he/she discussed the pros and cons of such a diet, and gave you some ideas for meals that can help you reach those macros. If you still want to stick with a keto diet, you can find several recipes online now that you know what diet you're on. If you use the meal plan calculator you can get more traditional macros.

  • Posted On: 02-27-18, 11:31 pm (EST) #7

    about need some help on weight loss

    February 27, 2018, 11:31 pm
    Posted by: ajames21

    I've hired the trainer for 7 sessions but wants me to use micros for 183 grams of good fats 37.8 grams of carbs and 100 grams of protein. I've tried that but it didn't work. I've have upgraded my membership to platinum.

    Glad you upgraded man, now you can use the @mealplan app to track your macros and calories daily to make sure you're on track and meeting your goals.

     

    Those macros definitely aren't ideal.. at all. It does sound like a keto diet.. but the protein is still way too low. And often what happens with the keto diet is you lose weight quickly, but you also lose a lot of muscle quickly, and that's not what we want. Your carbs can still be low, but I would keep them around 100g-150g.

     

    So when you are on the @mealplan page, opt for 1.5g protein and 0.55g of fat when you do your calculation, then post your numbers here. They will probably need a little bit of tweaking, but that's OK, we can help you with that. Your goal is fat loss, right?

  • Posted On: 02-28-18, 1:39 am (EST) #8

    about need some help on weight loss

    February 28, 2018, 1:39 am

    My goal is fat loss and I would like to get down to 160 lbs. Since I weigh 220lbs my protein that I have to eat is 330 Grams base on calculation like 220lbs times by 1.5 grams of protein to get 330 grams. 121 grams of fats which is 220lbs times by 0.55 of fats to get 121 grams of fats. Carbs have to at 100 grams. Is there any video tutorial of how to use meal plan on the app and desktop. I hope it's better than myfitnesspal because I hated the myfitnesspal default micros especially the premium where I can change the micros. Another question is, is it ok to eat chicken thigh without skin since buying chicken breast in Canada are expensive.

  • Posted On: 02-28-18, 5:08 am (EST) #9

    about need some help on weight loss

    February 28, 2018, 5:08 am
    Posted by: ajames21

    My goal is fat loss and I would like to get down to 160 lbs. Since I weigh 220lbs my protein that I have to eat is 330 Grams base on calculation like 220lbs times by 1.5 grams of protein to get 330 grams. 121 grams of fats which is 220lbs times by 0.55 of fats to get 121 grams of fats. Carbs have to at 100 grams. Is there any video tutorial of how to use meal plan on the app and desktop. I hope it's better than myfitnesspal because I hated the myfitnesspal default micros especially the premium where I can change the micros. Another question is, is it ok to eat chicken thigh without skin since buying chicken breast in Canada are expensive.

    The 1.5 and .55 is based on your lean body mass, not overall bodyweight. That's why you need an estimate of your body fat percentage. Input the numbers in the actual calculator itself and it will do all the work for you. Chicken thighs are fine, as long as you are hitting your macros.

  • Posted On: 02-28-18, 10:33 am (EST) #10

    about need some help on weight loss

    February 28, 2018, 10:33 am

    Thanks Johnny, I was supposed to click the link. The actual calculations are 185 grams of protein, 68 grams of fats and carbs between 100 and 150.

  • Posted On: 02-28-18, 4:52 pm (EST) #11

    about need some help on weight loss

    February 28, 2018, 4:52 pm

    unfortunantely there is no such thing as 90% of lean ground beef in canada. Here's the picture of the nutrition info for that lean ground beef.

     

    the problem is the fat is high and I know I'm suppose to be on the macros at 185 grams of protein, 68 grams of fats and carbs between 100 and 150. Is there any receipes for breakfast,lunch, dinner and snacks that is short and easy especially the time.

     

    the protein powder I used are this one https://www.canadianprotein.com/whey-protein-concentrate#/3-size-5_kg/140-flavour-chocolate_milkshake

     

     

    BMR at Rest

    2120.70

     

    BMR in Motion

    2544.84

     

    bodyfat

    44%

     

    weight

    220lbs

     

    calories

    2295 per day

     

    protein 185 grams

    fats 68

    carbs 100-150

  • Posted On: 03-01-18, 1:00 am (EST) #12

    about need some help on weight loss

    March 1, 2018, 1:00 am
    Posted by: ajames21

    unfortunantely there is no such thing as 90% of lean ground beef in canada. Here's the picture of the nutrition info for that lean ground beef.

     

    the problem is the fat is high and I know I'm suppose to be on the macros at 185 grams of protein, 68 grams of fats and carbs between 100 and 150. Is there any receipes for breakfast,lunch, dinner and snacks that is short and easy especially the time.

     

    the protein powder I used are this one https://www.canadianprotein.com/whey-protein-concentrate#/3-size-5_kg/140-flavour-chocolate_milkshake

     

     

    BMR at Rest

    2120.70

     

    BMR in Motion

    2544.84

     

    bodyfat

    44%

     

    weight

    220lbs

     

    calories

    2295 per day

     

    protein 185 grams

    fats 68

    carbs 100-150

    OK so I'm a little confused about the BMR calculations you got.. because I input your details and those would only be your BMR numbers if you do little or no exercise daily? But you must be training, right, given that you hired a trainer? haha. So I think your numbers might be a little higher at least.

     

    For your macros, I would say they are pretty good actually. But they only add up to 1952 calories total. You want to be eating 250-500 calories LESS than your BMR in motion (assuming you are training).

     

    So I think we will need to increase them a little bit. Let us know how often you are training (how many days per week) and then we can make some adjustments from there.

     

    And for your beef, the fat intake isn't that bad. Per 100g, you're getting 15g fat and only 6g of that is saturated. If you had that every now and then, and just calculated it into your macros for the day, that would be OK. And the protein powder you're using looks OK too.

  • Posted On: 03-01-18, 12:57 pm (EST) #13

    about need some help on weight loss

    March 1, 2018, 12:57 pm

    The reason why I put little or no exercise is because I feel sore because I hurt my back from last year and I was following the circuit set like ball throws, dumbbell static holds, pushup and plank which is recommended by physical therapist from last year The reason I hired trainer because I want to proper form so that I don't get hurt just like from last year l. You also told me to follow that program. http://muscularstrength.com/routine/PUSH-A-CHEST-TRICEPS-SHOULDERS-ABS

     

    As for the meal plan how do fit the perfect macros for the meals. Is there any example especially I'm worried about the low fats that I must hit 68 grams. Also I don't know how to use the meal plan. Also how do I use the food scale especially if I made any receipe.

     

     

    Also is there any best cardio I can do since everyday my foot started to feel sore.

  • Posted On: 03-01-18, 12:59 pm (EST) #14

    about need some help on weight loss

    March 1, 2018, 12:59 pm

    I train from Monday to Friday but I didn't tried your http://muscularstrength.com/routine/PUSH-A-CHEST-TRICEPS-SHOULDERS-ABS but I will include that program starting this week

  • Posted On: 03-01-18, 5:36 pm (EST) #15

    about need some help on weight loss

    March 1, 2018, 5:36 pm

    For today with the trainer I did bench press for 3 sets . One set for 45lbs for 10 reps 2nd set for 10 reps 55 reps and 3rd set for 95lbs for 3 reps.here's the video link for the workout I did https://youtu.be/jaM1sK0jaEA

     

    https://youtu.be/iLEaPDYQZrk

     

    https://youtu.be/PQCI80wo-po

     

    https://youtu.be/TR_6tOWmVI8

     

    My trainer told me not to do this workout since it's highly advanced. http://muscularstrength.com/routine/PUSH-A-CHEST-TRICEPS-SHOULDERS-ABS

     

     

  • Posted On: 03-01-18, 11:51 pm (EST) #16

    about need some help on weight loss

    March 1, 2018, 11:51 pm
    Posted by: ajames21

    The reason why I put little or no exercise is because I feel sore because I hurt my back from last year and I was following the circuit set like ball throws, dumbbell static holds, pushup and plank which is recommended by physical therapist from last year The reason I hired trainer because I want to proper form so that I don't get hurt just like from last year l. You also told me to follow that program. http://muscularstrength.com/routine/PUSH-A-CHEST-TRICEPS-SHOULDERS-ABS

     

    As for the meal plan how do fit the perfect macros for the meals. Is there any example especially I'm worried about the low fats that I must hit 68 grams. Also I don't know how to use the meal plan. Also how do I use the food scale especially if I made any receipe.

     

     

    Also is there any best cardio I can do since everyday my foot started to feel sore.

    OK so the bottom line is you ARE going to be training, right? Which means you will probably need more calories, even to still be in a deficit. That's fine, that means that fats, for example, are something you can increase, because they are a bit low at 68g.

     

    Do you know how to use the @mealplan calculator? It's pretty easy, you just punch in your details (but this time I would put moderate exercise if you are going to be following the PPL program) and then opt for 1.5g protein and 0.55g of fat. Post the numbers you get here and well will help you adjust them. The reason you need to do this again is because you're doing to need more calories than you previously thought with your previous calculations.

     

    I'm not sure what you mean about a food scale.. you just use that to measure food. So if you want 100g of chicken breast, you weight out 100g of chick breast. If you need 100ml of milk for a recipe, you weigh out 100ml.. easy peasy 😊 

     

    What kind of foot pain do you have? If you can't run, can you bike? Or row? Otherwise you can just focus on circuit training as your cardio.

     

    And there is no reason you can't do the PPL workouts. You said you have been working out for 2 years, which is plenty of experience to be doing this, even beginners can do this program 😊 Besides, the first month helps you ease into it anyway. You will be OK!

  • Posted On: 03-02-18, 1:32 pm (EST) #17

    about need some help on weight loss

    March 2, 2018, 1:32 pm

    BMR at Rest

    2120.70

     

    BMR in Motion

    3287.09

     

    calorie goal

    3037

     

    protein

    185

     

    fat

    68

     

    carbs

    100-150

     

    for using food scale as in making any recipes for example in this video.

     

    https://www.youtube.com/watch?v=3bBARMYIW-E

     

    how do I measure the food portion for any recipes.

     

    any examples of what the meal plan would like that would meet my macros goal.

     

    My pain for my foot goes away the next but every time I run for 30 mins my foot starts to feel pain and I think I may have platar fasciitis.

    Its best for me to run for 15 mins.

     

    Also, I can't do deadlift since I don't want to hurt my back and could I do leg press or using dumbell instead because I'm pretty scared of doing deadlift.

     

     

     

  • Posted On: 03-03-18, 1:02 am (EST) #18

    about need some help on weight loss

    March 3, 2018, 1:02 am
    Posted by: ajames21

    BMR at Rest

    2120.70

     

    BMR in Motion

    3287.09

     

    calorie goal

    3037

     

    protein

    185

     

    fat

    68

     

    carbs

    100-150

     

    for using food scale as in making any recipes for example in this video.

     

    https://www.youtube.com/watch?v=3bBARMYIW-E

     

    how do I measure the food portion for any recipes.

     

    any examples of what the meal plan would like that would meet my macros goal.

     

    My pain for my foot goes away the next but every time I run for 30 mins my foot starts to feel pain and I think I may have platar fasciitis.

    Its best for me to run for 15 mins.

     

    Also, I can't do deadlift since I don't want to hurt my back and could I do leg press or using dumbell instead because I'm pretty scared of doing deadlift.

     

     

     

    OK so your macros can't stay the same because you need more calories my friend. They need to be increased so that they make up a total of probably 2800-3000 calories daily to keep you in that deficit on your training days.

     

    I did the calculations for you, and while your protein and fat numbers would be correct, you'd need to bump up the carbs according to the calculator. You want to lose fat, so we're not going to do that. I suggest you keep your carbs at 100-150g daily, and simply increase protein and fat. To get 2700 calories daily for a start, let's try these numbers...

     

    Protein: 250g (1000 Calories)

    Carbs: 150g (600 Calories)

    Fat: 125g (1125 Calories)

     

    Total Calories = 2725

     

    What do you think? Can you try hitting these numbers? That would put you in a 500 calorie deficit which is fairly decent, and if you need more calories, you can always increase fat further.

     

    I took a look at the start of the video, and you need 20 ounces of ground beef. If you can't measure in ounces, you just need to convert it to grams. 20 ounces = 567 grams of ground beef. Just search online if you need to convert anything.

     

    Just use the @mealplan app to fill your diet to meet you macro goals. There's no perfect way to do it, just find foods that you enjoy eating, that you can eat, and add them to your daily macro count on the app. You just need to slowly add in foods that will eventually have you hitting your macro numbers - there are some ready-made @mealplan diets on the calculator if you need to use them for a start, and here's a good list of food options too: http://muscularstrength.com/article/healthy-shopping-list-for-life

     

    If you can run for 15 minutes, that's fine. You can and should be doing HIIT to help you lose fat, which only needs to be done for 15-20 minutes anyway. Plus I have a video that might help you with your plantar faciitis which you can watch below.

     

    As for the deadlift, as long as you maintain proper form, you will be fine. Don't be scared! And if your trainer is any good, he should be able to show you how to do proper form and make sure you're lifting safely.

     

  • Posted On: 03-03-18, 4:37 pm (EST) #19

    about need some help on weight loss

    March 3, 2018, 4:37 pm

    Here's my breakdown for my macros and the problem is that macros is not perfect . Note this is planning

     

    Breakfast

    Protein oatmeal

    34 carbs 9.7 fats 31.2 protein

     

    Lunch

    Peanut butter chicken thigh

     

    6 carbs 38.5 fats 51 protein

     

    45 grams of basmati rice measured in food scale

     

    35 carbs 0 fats 4 protein

     

    After workout

     

    Spinach protein blueberries banana smoothies

    35.5 carbs 3.2 fats 27g protein

     

    Dinner

     

    Peanut butter chicken thigh

     

    6 carbs 38.5 fats 51 protein

     

    45 grams of basmati rice measured in food scale

     

    35 carbs 0 fats 4 protein

     

    Late night snack

     

    Protein Greek yogurt peanut butter

    10. 3 carbs 22.6 fats 34 protein

     

     

    Total carbs

     

    171.8 carbs

    112.5 fats

    202.2 proteins

     

    Any suggestions for meals that I can hit the low carb since the carbs are too high since I need to hit 150 carbs.

    Fats are low since I'm suppose to hit 125 grams of fats

    Protein needs to be high at 250 since my protein is low.

    Ive tried meal plan app but I couldn't find basmati rice cooked. I check the actual label if basmati rice and it says 45 grams of serving 35 carbs 0 fats and 4 proteins.

     

    I've decided to use myfitnesspal app since it's alot easier than meal plan because it was hard to use that app. I have watch that video clip for meal plan app, the problem is that when I click meal plan, all of them have high carbs low protein and low fats.

     

     

     

     

     

     

     

     

     

  • Posted On: 03-03-18, 10:37 pm (EST) #20

    about need some help on weight loss

    March 3, 2018, 10:37 pm
    Posted by: ajames21

    Here's my breakdown for my macros and the problem is that macros is not perfect . Note this is planning

     

    Breakfast

    Protein oatmeal

    34 carbs 9.7 fats 31.2 protein

     

    Lunch

    Peanut butter chicken thigh

     

    6 carbs 38.5 fats 51 protein

     

    45 grams of basmati rice measured in food scale

     

    35 carbs 0 fats 4 protein

     

    After workout

     

    Spinach protein blueberries banana smoothies

    35.5 carbs 3.2 fats 27g protein

     

    Dinner

     

    Peanut butter chicken thigh

     

    6 carbs 38.5 fats 51 protein

     

    45 grams of basmati rice measured in food scale

     

    35 carbs 0 fats 4 protein

     

    Late night snack

     

    Protein Greek yogurt peanut butter

    10. 3 carbs 22.6 fats 34 protein

     

     

    Total carbs

     

    171.8 carbs

    112.5 fats

    202.2 proteins

     

    Any suggestions for meals that I can hit the low carb since the carbs are too high since I need to hit 150 carbs.

    Fats are low since I'm suppose to hit 125 grams of fats

    Protein needs to be high at 250 since my protein is low.

    Ive tried meal plan app but I couldn't find basmati rice cooked. I check the actual label if basmati rice and it says 45 grams of serving 35 carbs 0 fats and 4 proteins.

     

    I've decided to use myfitnesspal app since it's alot easier than meal plan because it was hard to use that app. I have watch that video clip for meal plan app, the problem is that when I click meal plan, all of them have high carbs low protein and low fats.

     

     

     

     

     

     

     

     

     

    You could simply take out the oats for breakfast and replace them with something like eggs, or you could just reduce the amount of rice you have at one or both of your lunch/dinner meals. Any of those options would help you cut the carbs back a little bit. Plus if you did get some eggs in there, that would increase your protein and fat intake too.

     

    When searching for a @mealplan, you can choose what foods it does and doesn't include. So if you wanted to search for ones with just rice and oats and fruit as the carb source, even if a particular plan you find has TOO MANY carbs, you can simply reduce that to meet your needs.

     

    Plus, you could just do what I said before and enter your foods that you're going to be eating and then see what the total macros are, and adjust it from there. That way you wouldn't have to search for a ready-made meal plan anyway 😊 

  • Posted On: 03-06-18, 1:24 pm (EST) #21

    about need some help on weight loss

    March 6, 2018, 1:24 pm

    here's my food diary from yesturday via myfitnesspal.

     

    Your Food Diary For:

     
    Breakfast Calories
    kcal
    Carbs
    g
    Fat
    g
    Protein
    g
    Sodium
    mg
    Sugar
    g
    Superstore - Lean Ground Beef, 200 g 440 0 30 40 130 0  
    Superstore - Large Eggs, 106 g (1 egg) 140 2 10 12 130 0  
    365 - 1 percent milk, 1 cup 100 12 3 8 105 0  
    Kirk - Extra Virgin Olive Oil, 1 Tablespoon 125 0 14 0 0 0  
    Add Food 805 14 57 60 365 0  
    Lunch
    Superstore - Lean Ground Beef, 200 g 440 0 30 40 130 0  
    suraj aged basmati rice - suraj aged basmati , 45 gram 150 35 0 4 0 0  
    Add Food 590 35 30 44 130 0  
    Dinner
    suraj aged basmati rice - suraj aged basmati , 60 gram 200 47 0 5 0 0  
    peanut butter chicken, 2 serving(s) 403 4 26 34 1,422 1  
    Canadian Protein - Whey Concentrate, 30 grams 127 2 3 24 35 2  
    Humming hemp - Hemo seeds, 3 tablespoon 170 1 15 10 0 0  
    Add Food 900 54 44 73 1,457 3  
    Snacks
    Real Canadian Superstore - Banana, 80 grams 71 18 0 1 1 10  
    Generic - Spinish, 2 cup 14 2 0 2 0 0  
    Canadian Protein - Whey Concentrate, 30 grams 127 2 3 24 35 2  
    President's Choice - Blue Menu Egg Whites, 126 g 60 0 0 14 240 0  
    Silk - Pure Almond - Unsweetened Original, 1 cup (240 mL) 30 1 3 1 160 0  
    Superstore - Manderin Oranges Small, 53 g 28 7 0 1 1 6  
    protein pudding, 1 serving(s) 395 10 23 34 161 4  
    Add Food 725 40 29 77 598 22  
       
    Totals 3,020 143 160 254 2,550 25  
    Your Daily Goal 1,940 24 183 49 2,300 73  
    Remaining -1,080 -119 23 -205 -250 48  
      Calories
    kcal
    Carbs
    g
    Fat
    g
    Protein
    g
    Sodium
    mg
    Sugar
    g
  • Posted On: 03-06-18, 1:47 pm (EST) #22

    about need some help on weight loss

    March 6, 2018, 1:47 pm

    hitting the protein is the hardest especially the lean beef in which I cooked and i measure it.

     

    creating the receipe for peanut butter chicken onto myfitnesspal is challenging and here's the ingrecients.

     

    • 2 tablespoon, Oil - Olive
    • 0.25 cup(s), soy
    • 0.25 cup(s), Natural Peanut Butter
    • 16 ounce, superstore chicken thigh without skin

     

    I took the skin off from chicken thigh since each thigh is 14 fats and I took it out and its 5 grams of fats. I measured the chicken thigh in grams. I weigh the scale for 452 grams just for 6 servings.

     

    the workout was challenging especially the vbar pushdown, ab pulldown,deep crunch and dumbbell skull which was difficult and i watched your video several times but I made a mistake. I just video the workout for vbar pushdown, ab pulldown,deep crunch and dumbbell skull explain a bit more because it doesn't show how to do correctly. Deep crunch for 1 set it hurt my stomach for 2 mins. I have to lower the difficulty of that deep crunch until I get stronger.

     

    here's the result:

     

    Mar 5, 2018 - Back, Abs, Chest, Shoulders &

     

    Biceps Barbell Bench Press Set 1. 45 kg x 10 Reps Set 2. 55 kg x 10 Reps Set 3. 65 kg x 9 Reps Set 4. 75 kg x 4 Reps Set 5. 85 kg x 4 Reps Barbell bench press amrap Set 1. 45 kg x 30 Reps

     

     

    Seated Dumbbell press Set 1. 5 kg x 10 Reps Set 2. 10 kg x 10 Reps Set 3. 15 kg x 10 Reps Set4. 22.5 kg x 10 Reps

     

    Dumbbell skull crusher Set 1. 7.5 kg x 10 Reps Se t2. 7.5 kg x 10 Reps Set 3. 7.5 kg x 10 Reps Set 4. 7.5 kg x 10

     

    Reps Ab pulldown Set 1. 10 kg x 30 Reps Set2. 10 kg x 30 Reps Set3. 10 kg x 30 Reps Set4. 10 kg x 30 Reps Set5. 10 kg x 30

     

    Reps V bar push down or rope Set1. 10 kg x 10 Reps Set2. 10 kg x 10 Reps Set3. 10 kg x 10 Reps Set4. 10 kg x 10 Reps Set5. 10 kg x 10

     

     

    Reps Low to high cable fly Set 1. 20 kg x 10 Reps Set 2. 20 kg x 10 Reps Set 3. 20 kg x 10 Reps Set 4. 20 kg x 10 Reps Set 5. 20 kg x 10 Reps

     

    Incline Dumbbell rear fly Set 1. 5 kg x 10 Reps Set2. 5 kg x 10 Reps Set 3. 5 kg x 10 Reps Set 4. 5 kg x 10 Reps Set 5. 7.5 kg x 10 Reps

     

     

    Deep crunch/decline crunch Set1. 20 Reps Set2. 20 Reps Set3. 20 Reps Set4. 20 Reps Set 5. 20 Reps

  • Posted On: 03-06-18, 2:16 pm (EST) #23

    about need some help on weight loss

    March 6, 2018, 2:16 pm

    Supplements

     

    I made my homemade preworkout

     

    5 grams of creatine monohydrate

    5 grams of   citrulline malate

    5 grams of beta alanine

    Crystal light

     

    200mg of caffeine pill.

     

    This is to save money instead of buying expansive preworkout and its under dosage.

     

  • Posted On: 03-06-18, 11:07 pm (EST) #24

    about need some help on weight loss

    March 6, 2018, 11:07 pm
    Posted by: ajames21

    hitting the protein is the hardest especially the lean beef in which I cooked and i measure it.

     

    creating the receipe for peanut butter chicken onto myfitnesspal is challenging and here's the ingrecients.

     

    • 2 tablespoon, Oil - Olive
    • 0.25 cup(s), soy
    • 0.25 cup(s), Natural Peanut Butter
    • 16 ounce, superstore chicken thigh without skin

     

    I took the skin off from chicken thigh since each thigh is 14 fats and I took it out and its 5 grams of fats. I measured the chicken thigh in grams. I weigh the scale for 452 grams just for 6 servings.

     

    the workout was challenging especially the vbar pushdown, ab pulldown,deep crunch and dumbbell skull which was difficult and i watched your video several times but I made a mistake. I just video the workout for vbar pushdown, ab pulldown,deep crunch and dumbbell skull explain a bit more because it doesn't show how to do correctly. Deep crunch for 1 set it hurt my stomach for 2 mins. I have to lower the difficulty of that deep crunch until I get stronger.

     

    here's the result:

     

    Mar 5, 2018 - Back, Abs, Chest, Shoulders &

     

    Biceps Barbell Bench Press Set 1. 45 kg x 10 Reps Set 2. 55 kg x 10 Reps Set 3. 65 kg x 9 Reps Set 4. 75 kg x 4 Reps Set 5. 85 kg x 4 Reps Barbell bench press amrap Set 1. 45 kg x 30 Reps

     

     

    Seated Dumbbell press Set 1. 5 kg x 10 Reps Set 2. 10 kg x 10 Reps Set 3. 15 kg x 10 Reps Set4. 22.5 kg x 10 Reps

     

    Dumbbell skull crusher Set 1. 7.5 kg x 10 Reps Se t2. 7.5 kg x 10 Reps Set 3. 7.5 kg x 10 Reps Set 4. 7.5 kg x 10

     

    Reps Ab pulldown Set 1. 10 kg x 30 Reps Set2. 10 kg x 30 Reps Set3. 10 kg x 30 Reps Set4. 10 kg x 30 Reps Set5. 10 kg x 30

     

    Reps V bar push down or rope Set1. 10 kg x 10 Reps Set2. 10 kg x 10 Reps Set3. 10 kg x 10 Reps Set4. 10 kg x 10 Reps Set5. 10 kg x 10

     

     

    Reps Low to high cable fly Set 1. 20 kg x 10 Reps Set 2. 20 kg x 10 Reps Set 3. 20 kg x 10 Reps Set 4. 20 kg x 10 Reps Set 5. 20 kg x 10 Reps

     

    Incline Dumbbell rear fly Set 1. 5 kg x 10 Reps Set2. 5 kg x 10 Reps Set 3. 5 kg x 10 Reps Set 4. 5 kg x 10 Reps Set 5. 7.5 kg x 10 Reps

     

     

    Deep crunch/decline crunch Set1. 20 Reps Set2. 20 Reps Set3. 20 Reps Set4. 20 Reps Set 5. 20 Reps

    The @mealplan looks fine, except you hit 3000 calories.. I thought you were going to try aiming for 2700 to start with? haha. But that's OK.. if you want to try 3000 calories, there's not harm in that. But if you aren't losing weight/fat, then you will need to recude that number. Remember if you are struggling to hit your protein goal, you can try adding some Greek yoghurt, some more eggs, some beans etc. But it looks like you managed to get your 250g with that day of eating.

     

    You're following the PPL program right? If you hit 10 reps for your first two sets on the bench press, and then 9 reps, you started off too light - you want to aim for the rep range that the program gives - 7, 7, 6, 4, 3.

     

    For the rest of your exercises. it again looks like you went a little too light, especially on the seated dumbbell press. If you could do 22.5kg for 10 reps, you shouldn't be starting out with 5kg.. in fact your first 3 sets there would basically have been wasted sets. You should be aiming for 8-10 reps per set. That means if you can get every set done with 10 reps, it's definitely time to increase the weight next time - ideally, by the time you get to your 4th set, if you are still using the same weight, you should only be able to get 8 reps.

     

    If you watch my form in the video, I demonstrate how to do each exercise. If you want a more in-depth video for each exercise that you struggled with, you can find them by searching for them on my channel. For example, I'll link you a video for the ab pulldown below. And if you can't do the deep crunch yet, that's OK, just do the alternative decline crunch - that's the reason the decline crunch is there, for anyone who doesn't have the core strength yet to do deep crunches 😊 

     

  • Posted On: 03-07-18, 1:54 pm (EST) #25

    about need some help on weight loss

    March 7, 2018, 1:54 pm

    For meal planning I'll try lowering to 2700 calories and trying beans and lenils but the problem is that both of them have high carbs.

     

    The reason I did the lower seated dumbbell press weight is because I need to practice the proper form to prevent from injuries. I thought those dumbells are 5kg but I realized that I was carrying 2 dumbbells that adds up to 10 kg. I use the video on your channel for individual exercises. I will be doing

    pull a back biceps traps for today but there will be some alternative changes:

     

    for instead of doing deadlift, I'll be doing dumbell deadlift because I need to practice the proper form. I'll use this video https://www.youtube.com/watch?v=GejWvj_Obf4

     

    These are the food i bought from the grocery

     

    lean ground beef

     

    https://www.realcanadiansuperstore.ca/Food/Meat-%26-Seafood/Beef-%26-Veal/Ground-Beef-%26-Burgers/Scale-Label-Div-Lean-Ground-Beef%2C-Club-Pack/p/20001988_KG#nutrition_facts

     

    chicken thigh

     

    https://www.realcanadiansuperstore.ca/Food/Meat-%26-Seafood/Chicken-%26-Turkey/Thighs-%26-Legs/President%27s-Choice-Blue-Menu-Blue-Menu-Chicken-Thighs%2C-Air-Chilled%2C-Boneless-Skinless%2C-Club-Pack/p/20789235_KG

     

    lentils

     

    https://www.realcanadiansuperstore.ca/Food/Pantry/Pasta%2C-Rice-%26-Beans/Dried-Beans/Split-Red-Lentils-/p/20558862_EA#nutrition_facts

     

     

     

     

    instead of doing barbell upright row I'll do dumbbell upright row instead

     

    Deadlift     (dumbbell deadlift)                                                   

    Deadlift AMRAP

                                                

    Barbell Bicep Curl                                          

    Lat Pulldown                                                   

    Barbell Upright Row      (dumbbell upright row)                                 .

    Dumbbell Bent-Over Row                             

    Barbell Reverse Curl                                     

    Dumbbell Shrug                                             

    Wood Chopper                                               

    Standing Dumbbell Oblique Crunch           

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