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  • 02-20-17, 8:32 pm (EST)

    Macro and calorie calculation

    February 20, 2017, 8:32 pm

    put together an excel sheet to help track things and calculate my macros...

     

    Do you think this is a decent adjusted macro spread and calorie amount?

  • 02-21-17, 4:19 am (EST)

    Macro and calorie calculation

    February 21, 2017, 4:19 am

    Hello there Hermantors! I've been out for a while since I am father now, and planning to get back on track. I've been lacking on my diet and workouts but just came from getting my body composition analysis. Here are the stats.

    I am 30

    5'7

    177 pounds.

     

    137 pounds of lean muscle.

    22.4 body fat ( thats a lot...although I dont look like...you know...skinny fat.)

     

    I know I can lose weight going from 2300-2500 range.

     

    my question is, should I go for fat loss or building muscle ( since a lost a lot!!!)

    please give me some advice for either or with an idea of which calories and nutrition to follow

     

    I am currently following this diet...

     

    fat- 76 grams

    protein- 276 grams

    carbs - 161 grams.

     

    I do pretty well at a high protein diet, however I did great with high carbs on my first year of bodybuilding....this is my third year. Since changed a little bit...metabolism..etc

     

     

    thanks.

     

     

    Jorge

  • 02-21-17, 10:44 am (EST)

    Macro and calorie calculation

    February 21, 2017, 10:44 am
    Posted by: kebhorna

    Hello there Hermantors! I've been out for a while since I am father now, and planning to get back on track. I've been lacking on my diet and workouts but just came from getting my body composition analysis. Here are the stats.

    I am 30

    5'7

    177 pounds.

     

    137 pounds of lean muscle.

    22.4 body fat ( thats a lot...although I dont look like...you know...skinny fat.)

     

    I know I can lose weight going from 2300-2500 range.

     

    my question is, should I go for fat loss or building muscle ( since a lost a lot!!!)

    please give me some advice for either or with an idea of which calories and nutrition to follow

     

    I am currently following this diet...

     

    fat- 76 grams

    protein- 276 grams

    carbs - 161 grams.

     

    I do pretty well at a high protein diet, however I did great with high carbs on my first year of bodybuilding....this is my third year. Since changed a little bit...metabolism..etc

     

     

    thanks.

     

     

    Jorge

    I would honestly suggest you up the carbs just a tiny bit, maybe to 200. It'll help you have more energy and crush your workouts. Also, if you've lost a lot of muscle and are just trying to get back in I would suggest a linear progressive overload (like a SL5x5 would have you do), until you stall out/reach your old state and then you can continue your old workout routines or create new ones from there! It's likely that your body will quickly recognize you're back to lifting and quickly adapt to your old self.

     

     

    That's just what has worked for me. and as far as diet, I need my carbs. I struggle with them too, but you're going to need that energy to shape your body back through workouts. It's likely your body will quickly adapt since you were already in shape, but just do what feels right. If you see you're losing weight/fat too fast, up the carbs. Also keep in mind you're most likely going to be putting on muscle so don't get discouraged if you gain weight on a certain week. 276 g protein and getting back to lifting after a while off is going to make your muscles swell up

     

     

    good luck, let me know how it goes!

    Frat bro turned barbell boss.
    Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
  • 04-18-17, 9:05 pm (EDT)

    Macro and calorie calculation

    April 18, 2017, 9:05 pm

    hello community, Hi scott!

     

    I need an advice for my progress. Just came from doing my body composition test and these are the results/

     

    183 pounds.

    age: 30

    5'7

    current calorie intake 2700.

    143.1 lean body mass.

    22 % body fat.

     

    I gained 6 pounds of clean muscle mass since april 4.

    However my bodyfat seems to be the same. Since I lost so much muscle mass and Im sure I can naturally reach 150-155 LBM, should I continue to gain muscle while minimizing bodyfat? or should I focus on shredding the fat? and If so?

    these is my macro. 50% carbs ( around 350 grams)

    30% protein ( around 180-190)

    20% fat ( always 60 grams)

     

    I do pretty well with carbs, but i noticed any time i uptake my protein I seem to gain bodyfat....probably because my calories go to high?

    Scott, what would be your overall suggestion?

     

    I can gain and lose muscle and fat easily. however my main goal is to bodybuild.

  • 04-19-17, 12:59 am (EDT)

    Macro and calorie calculation

    April 19, 2017, 12:59 am
    Posted by: kebhorna

    hello community, Hi scott!

     

    I need an advice for my progress. Just came from doing my body composition test and these are the results/

     

    183 pounds.

    age: 30

    5'7

    current calorie intake 2700.

    143.1 lean body mass.

    22 % body fat.

     

    I gained 6 pounds of clean muscle mass since april 4.

    However my bodyfat seems to be the same. Since I lost so much muscle mass and Im sure I can naturally reach 150-155 LBM, should I continue to gain muscle while minimizing bodyfat? or should I focus on shredding the fat? and If so?

    these is my macro. 50% carbs ( around 350 grams)

    30% protein ( around 180-190)

    20% fat ( always 60 grams)

     

    I do pretty well with carbs, but i noticed any time i uptake my protein I seem to gain bodyfat....probably because my calories go to high?

    Scott, what would be your overall suggestion?

     

    I can gain and lose muscle and fat easily. however my main goal is to bodybuild.

    If you have gained 6 pounds in the last two weeks.. I hate to say it but it's probably not solely muscle mass. Maybe your bodyfat % was a little lower before, but unless you are a total newbie, it's not likely you gained 6lbs of pure muscle in two weeks.

     

    It might be a good idea to cut your bodyfat percentage down to around the 15-20% range before continuing your bulk. Having lower body fat levels can be good for your testosterone, and help you with building muscle.

     

    If those macros are working for you, then stick with them. You might need to lower the carbs a bit while doing a slight cut though, if you decide to go down that route.

    Need 1 on 1 coaching? Send me a direct message to learn more!
  • 04-19-17, 7:14 am (EDT)

    Macro and calorie calculation

    April 19, 2017, 7:14 am

    you are right, its been 1 month and half, but I agree with you in lowering my bodyfat. should then, just decrease my calories or just uptake my Hiit sessions?

  • 04-19-17, 11:17 am (EDT)

    Macro and calorie calculation

    April 19, 2017, 11:17 am
    Posted by: kebhorna

    you are right, its been 1 month and half, but I agree with you in lowering my bodyfat. should then, just decrease my calories or just uptake my Hiit sessions?

    6 lbs over a month and a half is EXACTLY what I look for in my bulks. I usually put up ~1 lb/week so this is not super crazy. Also, since you were off from lifting and just got back, I would assume you're re-gaining muscle mass because your body can more quickly readapt.

    If I were you I would go on a cut but simply because I like keeping my bf low-ish [13-18%] (plus, it never hurts to be leaner for the summer).

    However, it doesn't sound too farfetched to gain 4.5 lbs of muscle after being off for a while in 6 weeks [the other 1.5 lbs could be fat and your bf% would stay the same]. Plus, some of it has got to be water weight because muscles inevitably retain more water when being worked out.



    as far as how to go about your cut, I like slashing calories first. (I'll go down from 3200 daily to about 2800-2500). I switch up my routine to be more active (so doing more giant sets/super sets and some more cardio. (inevitably going to lift less weight because I don't have the calories in me to work at the same rate, but I compensate by lifting more reps).

    Later, after I stall, I will usually add in some HIIT and/or slash calories again. This is usually for the last little bit when I'm trying to get super shredded. Then I'll add in some more HIIT and by the end I'm doing HIIT daily with some weightlifting (usually for a week or two). This will absolutely kick my ass and destroy everything I hold near and dear to me. So that's where I stop and then I go into an amazing cheat day and begin a lean mass phase. I don't have much to cut anyway, so I'm not super scared of not cutting enough, I just kind of do it to look better at pool parties haha



    Best of luck!

    Frat bro turned barbell boss.
    Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
  • 04-20-17, 12:55 am (EDT)

    Macro and calorie calculation

    April 20, 2017, 12:55 am
    Posted by: kebhorna

    you are right, its been 1 month and half, but I agree with you in lowering my bodyfat. should then, just decrease my calories or just uptake my Hiit sessions?

    Ah so you actually mean March 4th, not April 4th, got it. That's OK then.

     

    I suggest you lower the carbs a bit for a cut. Probably take the carbs to somewhere between 200-250g to begin with. Bump the protein up and the fats up as well so that you don't go into too much of a deficit.

     

    Because you don't need to cut too much body fat, you only need a small deficit.

     

    Maybe try these macros...

     

    250g Carbs (1000 Calories)

    200g Protein (800 Calories)

    70g Fat (630 Calories)

     

    Total Calories = 2430

     

    Will that put you into a deficit? How much of a surplus were you in when eating 2700 calories per day?

    Need 1 on 1 coaching? Send me a direct message to learn more!
  • 04-20-17, 11:29 pm (EDT)

    Macro and calorie calculation

    April 20, 2017, 11:29 pm

    according to this calculator on your website, it says I am in a deficiet at 2630. since I workout 4 days a week, and I do 3 sessions of hit ( insanity to be more precise). the first month I was at 2500 + and my bodyfat went down to -1% meaning it was at 21%. ( I have free acess to bodyfat scan through a machine)

    my leanbody mass was 139. However I felt tired and fatigued so I bumped my calories to 2600-2700. thats when I started to gain muscle and fat...as a result of gaining 3 pounds of muscle and 3 pounds of fat in the past two weeks. Nevertheless, I dont want to bulk on 22% bodyfat....I dont see any benefits, and I agree with you to lowering it at least in the 15 % bodyfat range.

    Im currently consuming 200g protein, 300g of carbs, but my fats have always been at 60grams

    my question Scott is, since my current leanbody mass is 143, will lowering my calories again make me lose those gains, or I can still maintain the muscle mass I gained?

    I will start lowering my calories slowly and updating my stats every two weeks, just get me out my fear of losing muscle mass. Thanks Scott!!

     

     

  • 04-20-17, 11:31 pm (EDT)

    Macro and calorie calculation

    April 20, 2017, 11:31 pm

    thats what I was thinking jorgegrof, I love doing supersets anyways!

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