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  • 12-18-17, 3:21 pm (EST)

    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. 

  • 12-19-17, 5:11 am (EST)

    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

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

  • 01-13-18, 1:59 pm (EST)

    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

  • 01-13-18, 10:17 pm (EST)

    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?

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

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