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__ae__
__ae__ g Arsalan Elahi
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2014
Posted

Hey guys I've been working out seriously (with diet and workout plan) since September 2014 and my goal has been to lose body fat. I figured out my macros using Scott's meal plan video and I've been using Layne Norton's power/hypertrophy routine for 2 years now. Currently I'm carb cycling every 4 days with AB workouts every other day with 1 intense AB workout a week. Cardio is low intensity 2x a week, max incline on treadmill at fast walking pace for 30 min. I'm pretty good with sticking to my macros except on Day 4 my fats always end up being higher when I log them in the meal planner even though I use extra lean meats... I've dropped some body fat with this method (used to be at 19 now 12), haven't seen a change in my overall weight and I haven't increased on weights for exercises.

 

I'm wondering if you guys having any advice.. am I on the right track/ do my macros look ok?? Ideally I want to be more lean to see abs and increase muscle size. Info is listed below and thanks in advance!!

 

Age: 28

Height: 6' 0"

Weight: 177lb

Body fat: 12% (checked using caliper)

Goal: fat loss

Injury: right shoulder tendon hurts sometimes with chest workouts

 

Daily calories: 2,350

DAY 1:

Carbs - 87g

Protein - 291g

Fat - 91g

 

DAY 2:

Carbs - 146g

Protein - 291g

Fat - 65g

 

DAY 3:

Carbs - 233g

Protein - 233g

Fat - 52g

 

DAY 4:

Carbs - 320g

Protein - 204g

Fat - 26g

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: __ae__

Hey guys I've been working out seriously (with diet and workout plan) since September 2014 and my goal has been to lose body fat. I figured out my macros using Scott's meal plan video and I've been using Layne Norton's power/hypertrophy routine for 2 years now. Currently I'm carb cycling every 4 days with AB workouts every other day with 1 intense AB workout a week. Cardio is low intensity 2x a week, max incline on treadmill at fast walking pace for 30 min. I'm pretty good with sticking to my macros except on Day 4 my fats always end up being higher when I log them in the meal planner even though I use extra lean meats... I've dropped some body fat with this method (used to be at 19 now 12), haven't seen a change in my overall weight and I haven't increased on weights for exercises.

 

I'm wondering if you guys having any advice.. am I on the right track/ do my macros look ok?? Ideally I want to be more lean to see abs and increase muscle size. Info is listed below and thanks in advance!!

 

Age: 28

Height: 6' 0"

Weight: 177lb

Body fat: 12% (checked using caliper)

Goal: fat loss

Injury: right shoulder tendon hurts sometimes with chest workouts

 

Daily calories: 2,350

DAY 1:

Carbs - 87g

Protein - 291g

Fat - 91g

 

DAY 2:

Carbs - 146g

Protein - 291g

Fat - 65g

 

DAY 3:

Carbs - 233g

Protein - 233g

Fat - 52g

 

DAY 4:

Carbs - 320g

Protein - 204g

Fat - 26g

Arsalan,

 

This program and meal plan look fine to me. The real answer to your question is if it is meeting your goals? If so, no need to change anything. If not, then a modification is in order.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: __ae__

Hey guys I've been working out seriously (with diet and workout plan) since September 2014 and my goal has been to lose body fat. I figured out my macros using Scott's meal plan video and I've been using Layne Norton's power/hypertrophy routine for 2 years now. Currently I'm carb cycling every 4 days with AB workouts every other day with 1 intense AB workout a week. Cardio is low intensity 2x a week, max incline on treadmill at fast walking pace for 30 min. I'm pretty good with sticking to my macros except on Day 4 my fats always end up being higher when I log them in the meal planner even though I use extra lean meats... I've dropped some body fat with this method (used to be at 19 now 12), haven't seen a change in my overall weight and I haven't increased on weights for exercises.

 

I'm wondering if you guys having any advice.. am I on the right track/ do my macros look ok?? Ideally I want to be more lean to see abs and increase muscle size. Info is listed below and thanks in advance!!

 

Age: 28

Height: 6' 0"

Weight: 177lb

Body fat: 12% (checked using caliper)

Goal: fat loss

Injury: right shoulder tendon hurts sometimes with chest workouts

 

Daily calories: 2,350

DAY 1:

Carbs - 87g

Protein - 291g

Fat - 91g

 

DAY 2:

Carbs - 146g

Protein - 291g

Fat - 65g

 

DAY 3:

Carbs - 233g

Protein - 233g

Fat - 52g

 

DAY 4:

Carbs - 320g

Protein - 204g

Fat - 26g

Yup, like John said, it looks good and if it is working stick with it.

 

If you have lost body fat but maintained weight, I would say you have packed on some muscle - sounds like you have met your goal of losing fat with the addition of making some LEAN GAINS!

 

Are you happy with your progress? Are you happy with how you are looking? If so, you are definitely on the right track.

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
__ae__
__ae__ g Arsalan Elahi
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2014
Posted

Thanks for the comments! I wanted to make sure I'm not doing anything wrong. I am happy with the progress and it is meeting my goals of losing fat but I would like to pack on more muscle also. I was also wondering if I'm plateauing with fat loss... How soon should I be noticing changes like every week or a few weeks? May I just need to be patient with the process?

 

Arsalan

muscular strength
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