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  • Posted On: 01-11-18, 4:58 pm (EST) #1

    Calorie goal/ideal weight confusion!

    January 11, 2018, 4:58 pm

    Hi. I am 52, 170lbs, 5'7", about 18-19% BF. I have just finished a 3 month Athleanx plan which has been great. I started at 186lbs (still reasonably fit), and have reached 170lbs I feel great, more lean and keen as ever to continue my gains. I have just started Scott's Push.Pull, Legs in order to build muscle with the aim of continuing to get lean, which appears to almost be the Holy Grail! (HIIT twice a week) I have reached 170lbs and have stopped losing weight, however, there are signs I still need to get lean.

    My confusion is: 1. When Scott's app asks for goal weight: what should it be? TDEE calculator says ideal weight should be 144-147lbs which seems outrageous! (I have been lifting for 3 1/2 months now but have been going to the gym/circuit training for years but not bodybuilding or targeting weights) I would look like a skeleton with no muscle.

    2. Using TDEEcalculator.net (as I did on my previous program) my TDEE is 2449 calories/day, I have been hitting 2040 for weight loss (using my fitness PAL). Using Scott's calculator for the app it says I should aim for 2205-2705/day for weight loss......which is correct? This seems high to me as I am on 2040 and have stopped losing weight. I have gained lean muscle since I started. When do I change calorie intake to maintain or gain? As I don't know what my target weight should be it's hard to work out calorie goals. I hope this makes sense...Thanks in advance.

  • Posted On: 01-11-18, 5:14 pm (EST) #2

    Calorie goal/ideal weight confusion!

    January 11, 2018, 5:14 pm
    Posted by: Tomo_1

    Hi. I am 52, 170lbs, 5'7", about 18-19% BF. I have just finished a 3 month Athleanx plan which has been great. I started at 186lbs (still reasonably fit), and have reached 170lbs I feel great, more lean and keen as ever to continue my gains. I have just started Scott's Push.Pull, Legs in order to build muscle with the aim of continuing to get lean, which appears to almost be the Holy Grail! (HIIT twice a week) I have reached 170lbs and have stopped losing weight, however, there are signs I still need to get lean.

    My confusion is: 1. When Scott's app asks for goal weight: what should it be? TDEE calculator says ideal weight should be 144-147lbs which seems outrageous! (I have been lifting for 3 1/2 months now but have been going to the gym/circuit training for years but not bodybuilding or targeting weights) I would look like a skeleton with no muscle.

    2. Using TDEEcalculator.net (as I did on my previous program) my TDEE is 2449 calories/day, I have been hitting 2040 for weight loss (using my fitness PAL). Using Scott's calculator for the app it says I should aim for 2205-2705/day for weight loss......which is correct? This seems high to me as I am on 2040 and have stopped losing weight. I have gained lean muscle since I started. When do I change calorie intake to maintain or gain? As I don't know what my target weight should be it's hard to work out calorie goals. I hope this makes sense...Thanks in advance.

    Hey @tomo_1! Great progress so far man. For your questions...

     

    1) The numbers will change as you add mass, and it also depends how lean you want to get. Obviously if you want to get into single digit bodyfat % then your weight will be lower than if you wanted to get to between, say, 10-12%. Personally, I don't suggest you get your 'goal weight' by using calculators.. I'm guessing you have a goal in mind yourself? Work towards that. Right now your numbers might be lower than you'd want once you cut down, but that just means you would need to add more muscle mass to increase it while still sitting at a lower body fat %. So focus on your own goal weight.

     

    2) Calculators differ depending on what method is being used to do the calculations. Obviously I like to use the calculator I have on my @mealplan app, and no matter what calculator you use, it will always be a starting point that you can work from, not an absolute answer. I don't think you'd want to go much lower than 2000 calories, it sounds like you are already going pretty low.. it might be more a case of adjusting your macros and adding a bit more cardio. What are your current macros and how much cardio are you doing?

     

    Also, change to maintain or gain weight when you feel you're ready. If you are feeling kind of skinny fat, you probably only need to drop to maybe 16% bodyfat and then go back into a surplus, because as you add lean mass your body composition will change.

     

    Hope that all helps!

  • Posted On: 01-12-18, 6:03 pm (EST) #3

    Calorie goal/ideal weight confusion!

    January 12, 2018, 6:03 pm

    Thanks for your answer Scott. I have calculated my macros and they seem very low 139g p, 143g C, 48g F (or 556, 572, 432 calories). This is calculated for weight loss. I may have messed up the math but I don't think so. I have been doing HIIT twice a week. I.E. weeights Mon, Wed, Fri Hiit Tues and Thursday.

  • Posted On: 01-12-18, 6:26 pm (EST) #4

    Calorie goal/ideal weight confusion!

    January 12, 2018, 6:26 pm

     

     

    As you can see Scott a fair way from skinny fat! What % BF do you think? Legs look small due to angle of photo and huge shorts!

    Am I on the right track i.e. aiming for weight loss until 15% as you said while doing push, pull, legs? Thanks again.

  • Posted On: 01-12-18, 11:10 pm (EST) #5

    Calorie goal/ideal weight confusion!

    January 12, 2018, 11:10 pm
    Posted by: Tomo_1

     

     

    As you can see Scott a fair way from skinny fat! What % BF do you think? Legs look small due to angle of photo and huge shorts!

    Am I on the right track i.e. aiming for weight loss until 15% as you said while doing push, pull, legs? Thanks again.

    I would guesstimate you at 25% based on this picture.

     

    John

  • Posted On: 01-13-18, 12:13 am (EST) #6

    Calorie goal/ideal weight confusion!

    January 13, 2018, 12:13 am
    Posted by: Tomo_1

    Thanks for your answer Scott. I have calculated my macros and they seem very low 139g p, 143g C, 48g F (or 556, 572, 432 calories). This is calculated for weight loss. I may have messed up the math but I don't think so. I have been doing HIIT twice a week. I.E. weeights Mon, Wed, Fri Hiit Tues and Thursday.

    @tomo_1 I would cut down for a bit, yeah. And your macros do seem awfully low.. carbs actually aren't too bad, carbs could stay at around 150g for cutting (or even lower). Protein should be about 1.2g-1.5g per pound of lean body weight. Then you can make up the rest in fats from there.. they should be closer to 70g-80 at the absolute minimum.

     

    Did you use the @mealplan page calculator? I put your numbers in and it looks like you're burning about 2200 calories on days you train. So you want to cut at around 1800-1900 calories. Numbers could be around...

     

    Protein: 170g (680 Calories)

    Carbs: 130g (520 Calories)

    Fat: 80g (720 Calories)

     

    Total Calories = 1920

     

    What do you think? That being said.. if you have been losing weight on 2040 calories so far then you can keep at that, and just increase fat and/or protein numbers here.

  • Posted On: 01-13-18, 2:16 pm (EST) #7

    Calorie goal/ideal weight confusion!

    January 13, 2018, 2:16 pm

    Thanks John...Wow 25% now I feel overweight Haha!

     

    Thanks for the numbers Scott..awesome feedback thank you for your time.

     

    In your previous post you said "I don't think you'd want to go much lower than 2000 calories" but your numbers say 1920. Shall I just go with that?

     

    and am I doing the right thing by "push, pull, legs with HIIT twice a week?

  • Posted On: 01-13-18, 10:20 pm (EST) #8

    Calorie goal/ideal weight confusion!

    January 13, 2018, 10:20 pm
    Posted by: Tomo_1

    Thanks John...Wow 25% now I feel overweight Haha!

     

    Thanks for the numbers Scott..awesome feedback thank you for your time.

     

    In your previous post you said "I don't think you'd want to go much lower than 2000 calories" but your numbers say 1920. Shall I just go with that?

     

    and am I doing the right thing by "push, pull, legs with HIIT twice a week?

    @tomo_1 well that was when I thought your bf% was a little lower, but it's OK! Like I said.. if you have actually been losing weight at 2040 then you can stick with that.. have you been losing weight with that amount of calories daily?

     

    And yes you are right by doing the PPL and HIIT training! πŸ’ͺ Are you counting the circuits as your HIIT training? Or are you doing two HIIT trainings as well as the circuits?

  • Posted On: 01-14-18, 5:40 am (EST) #9

    Calorie goal/ideal weight confusion!

    January 14, 2018, 5:40 am

    Well up to now I had been losing about 1lb - 1.5lb per week, however, I have stalled at 170lbs. No shift in weight for three weeks.

     

    Yes I count circuits as the HIIT 2 x a week. Any more than that is hard to sustain as I play in an orchestra and need to get to rehersals.

     

    I was thinking that I should reduce down to 1920 with the macro numbers you gave me and carry on with PPL and circuits?

  • Posted On: 01-15-18, 4:54 am (EST) #10

    Calorie goal/ideal weight confusion!

    January 15, 2018, 4:54 am
    Posted by: Tomo_1

    Well up to now I had been losing about 1lb - 1.5lb per week, however, I have stalled at 170lbs. No shift in weight for three weeks.

     

    Yes I count circuits as the HIIT 2 x a week. Any more than that is hard to sustain as I play in an orchestra and need to get to rehersals.

     

    I was thinking that I should reduce down to 1920 with the macro numbers you gave me and carry on with PPL and circuits?

    @tomo_1 OK if you stalled, it's a sign you either need to drop the calories more, or start doing more cardio. So try cutting down to 1920.. it's only a small drop, but if you weren't tracking carbs very well before then it could end up making a big difference πŸ’ͺ 

  • Posted On: 01-15-18, 4:41 pm (EST) #11

    Calorie goal/ideal weight confusion!

    January 15, 2018, 4:41 pm

    That's great thanks again. I will give it a go and see if I can kick start weight loss again.

     

    Yes you are right, up until you gave me my numbers my carbs have been creeping up. For a newbie it's actually quite difficult to adapt to much more protein and fewer carbs. Now I have a set plan I will stick to it.

     

    πŸ˜€

  • Posted On: 01-15-18, 10:40 pm (EST) #12

    Calorie goal/ideal weight confusion!

    January 15, 2018, 10:40 pm
    Posted by: Tomo_1

    That's great thanks again. I will give it a go and see if I can kick start weight loss again.

     

    Yes you are right, up until you gave me my numbers my carbs have been creeping up. For a newbie it's actually quite difficult to adapt to much more protein and fewer carbs. Now I have a set plan I will stick to it.

     

    πŸ˜€

    @tomo_1 yeah it can take some time to adjust, but you will get there! Just start slowing introducing new/more protein food sources into your diet like chicken, fish, beef, beans, Greek yoghurt, eggs etc. 😊 

  • Posted On: 01-18-18, 2:11 pm (EST) #13

    Calorie goal/ideal weight confusion!

    January 18, 2018, 2:11 pm

    After getting into a routine of eating during a working week my pattern is governed by being on the road (I am a mobile Engineer).

     

    I have porridge for breakfast, and take a packed lunch in which I have two wholemeal rolls with a meat or cheese filling and plenty of fruit.

     

    I then go to the gym or do HIIT before dinner. As I have generally eaten my carb macro once I have had lunch I then have to have a carb free dinner or risk messing up my macros. Dinner consists usually of fish/chicken/steak, veggys/salad or similar.

     

    My protein intake is still on the low side so would it be a good idea to have a protein shake mid morning and mid afternoon to get my macros up, or just eat two lots of fish etc and have one shake?

     

    Hitting the macros is going to take some adaptation. (P 170g, C 130g, F 80g )

     

    Any suggestions please?

     

    Thanks in advance.

     

     

  • Posted On: 01-18-18, 5:03 pm (EST) #14

    Calorie goal/ideal weight confusion!

    January 18, 2018, 5:03 pm
    Posted by: Tomo_1

    After getting into a routine of eating during a working week my pattern is governed by being on the road (I am a mobile Engineer).

     

    I have porridge for breakfast, and take a packed lunch in which I have two wholemeal rolls with a meat or cheese filling and plenty of fruit.

     

    I then go to the gym or do HIIT before dinner. As I have generally eaten my carb macro once I have had lunch I then have to have a carb free dinner or risk messing up my macros. Dinner consists usually of fish/chicken/steak, veggys/salad or similar.

     

    My protein intake is still on the low side so would it be a good idea to have a protein shake mid morning and mid afternoon to get my macros up, or just eat two lots of fish etc and have one shake?

     

    Hitting the macros is going to take some adaptation. (P 170g, C 130g, F 80g )

     

    Any suggestions please?

     

    Thanks in advance.

     

     

    Sounds good so far. To get more protein, you could have some Greek yoghurt at some point during the day - maybe a night snack if that's the best time to fit it in? Adding a protein shake at some point would be a good idea too if you need it for extra protein.

     

    If you need two, use two, but try to get the majority of your protein from food. Could you add eggs in there anywhere? Maybe boil some and keep them in the fridge so you can just grab one and eat it? Maybe some more beans with your dinner? Things like that will help boost your protein intake.

  • Posted On: 04-08-18, 4:40 pm (EDT) #15

    Calorie goal/ideal weight confusion!

    April 8, 2018, 4:40 pm

    Hello again, so progress so far. I am feeling and looking more lean (you can be the judge of that), however, at 1920 cals/ day I have reached a plateau. No more weight loss, and actually an increase of a couple of pounds. I have been hitting my macros fairly well and have stopped losing BF. I really cannot eat any less or improve the quality of my nutrition. Would you agree that my metabolism has slowed down? After watching your videos and doing other research I feel that it's time to do a lean bulk in order to increase my metabolism and then once I have put on some muscle (a month or two maybe) then mini cut. Increase from 1920 to 2120 for two weeks then again to 2400 for another two weeks then 2700 ish. What do you think? Any guess as to BF% now? Thanks.

     

  • Posted On: 04-09-18, 12:36 am (EDT) #16

    Calorie goal/ideal weight confusion!

    April 9, 2018, 12:36 am
    Posted by: Tomo_1

    Hello again, so progress so far. I am feeling and looking more lean (you can be the judge of that), however, at 1920 cals/ day I have reached a plateau. No more weight loss, and actually an increase of a couple of pounds. I have been hitting my macros fairly well and have stopped losing BF. I really cannot eat any less or improve the quality of my nutrition. Would you agree that my metabolism has slowed down? After watching your videos and doing other research I feel that it's time to do a lean bulk in order to increase my metabolism and then once I have put on some muscle (a month or two maybe) then mini cut. Increase from 1920 to 2120 for two weeks then again to 2400 for another two weeks then 2700 ish. What do you think? Any guess as to BF% now? Thanks.

     

    You definitely look leaner @tomo_1!! Looking much tighter through the mid section and the chest is starting to get some good shape! You've probably dropped down to around 20% bf now!

     

    Obviously as you lose weight and you have a smaller frame to feed, you won't need as many calories, and that will be partly why you have stalled. One other option would be to just add in a bit more cardio so that you don't have to keep cutting any more calories.

     

    But going into a lean bulk might be OK if you want to focus on some muscle gain now, and if you do it right you won't add much fat at all. I think you're on track with increasing your calories slowly.. just keep in mind that if you get to say 2200 or 2400 calories and you're gaining weight there, stick with that until you hit a weight gain plateau.

     

    Also keep in mind that building muscle takes time.. 1-2 months isn't very long for a lean bulk at all. I would suggest 6 months at least for a lean bulk.. probably 4 months mimimum to see good gains. At the end of the day the time frame is up to you.. just some things to think about though.

  • Posted On: 04-09-18, 1:45 pm (EDT) #17

    Calorie goal/ideal weight confusion!

    April 9, 2018, 1:45 pm

    That's great thanks again Scott, always helpful as ever, cheers

  • Posted On: 04-09-18, 6:57 pm (EDT) #18

    Calorie goal/ideal weight confusion!

    April 9, 2018, 6:57 pm
    Posted by: Tomo_1

    That's great thanks again Scott, always helpful as ever, cheers

    No problem @tomo_1! Keep it up man!! πŸ’ͺ 

  • Posted On: 04-10-18, 2:26 pm (EDT) #19

    Calorie goal/ideal weight confusion!

    April 10, 2018, 2:26 pm

    Scott I have just re-read my post and what I meant was a bulk for a couple of months then maybe mini cut if bf was getting too high for maybe a couple of weeks then lean bulk again and so on. Would that make more sense?

  • Posted On: 04-10-18, 7:50 pm (EDT) #20

    Calorie goal/ideal weight confusion!

    April 10, 2018, 7:50 pm
    Posted by: Tomo_1

    Scott I have just re-read my post and what I meant was a bulk for a couple of months then maybe mini cut if bf was getting too high for maybe a couple of weeks then lean bulk again and so on. Would that make more sense?

    I know what you mean.. but it's still not ideal. You're still taking two weeks or three weeks away from being in a surplus. You're halting your progress. To see the best progress, like I said, you need more consistent time in a surplus. Especially when you're not a newbie and won't see gains as quickly. Besides, if you set things up right, you will make lean gains anyway and won't have much fat to worry about cutting off, even after 4-6 months.

  • Posted On: 04-15-18, 5:26 pm (EDT) #21

    Calorie goal/ideal weight confusion!

    April 15, 2018, 5:26 pm

    Thanks again Scott and here was I thinking that I was a newbie! Eventhough I have been in the gym doing circuit traing twice a week since 1992 I have only been doing resistance training since September 2017! Can I expect newbie gains ..... please? Haha...kind regards, Steve.

  • Posted On: 04-24-18, 12:57 am (EDT) #22

    Calorie goal/ideal weight confusion!

    April 24, 2018, 12:57 am
    Posted by: Tomo_1

    Thanks again Scott and here was I thinking that I was a newbie! Eventhough I have been in the gym doing circuit traing twice a week since 1992 I have only been doing resistance training since September 2017! Can I expect newbie gains ..... please? Haha...kind regards, Steve.

    Well if you started in September last year.. you are about 8 months in.. so yes you are still in the newbie phase! Which makes it even more important to stay in a surplus phase for longer! πŸ’ͺ 

  • Posted On: 05-09-18, 5:17 pm (EDT) #23

    Calorie goal/ideal weight confusion!

    May 9, 2018, 5:17 pm

    Hi Scott,

    since your last advice I increased my calories slowly up to 2500. My weight was 170 pounds when I started (after a long cut and eventual stall), it is now 176! I am losing definition and my jeans are definately tighter around the waist. It feels that I am losing my hard won gains and turning into a blob! I know its early days but this feels very counter intuitive! I am training as hard as ever. Should I stop the bulk for now and get some fat off (as it's nearly time to get the shirt off weather wise) and wait until winter hits before doing a bulk? I was feeling great until I started putting on weight. I dont feel that I am increasing muscle wise. I know it's a marathon not a sprint but this feels wrong...... please advise. (be gentle with me...haha). Thanks.

  • Posted On: 05-14-18, 1:06 am (EDT) #24

    Calorie goal/ideal weight confusion!

    May 14, 2018, 1:06 am
    Posted by: Tomo_1

    Hi Scott,

    since your last advice I increased my calories slowly up to 2500. My weight was 170 pounds when I started (after a long cut and eventual stall), it is now 176! I am losing definition and my jeans are definately tighter around the waist. It feels that I am losing my hard won gains and turning into a blob! I know its early days but this feels very counter intuitive! I am training as hard as ever. Should I stop the bulk for now and get some fat off (as it's nearly time to get the shirt off weather wise) and wait until winter hits before doing a bulk? I was feeling great until I started putting on weight. I dont feel that I am increasing muscle wise. I know it's a marathon not a sprint but this feels wrong...... please advise. (be gentle with me...haha). Thanks.

    It's up to you really @tomo_1. If you prefer to be lean and cut, then it makes sense for you to get ready for summer. But if you want to be focusing on building muscle, this newbie phase is the best time to do it, which is why I suggested staying in a surplus.

     

    If it doesn't make you happy though, you don't have to do it, and you shouldn't. So you have to choose your main goal at this point (keep in mind that even though you weren't resistance training, the circuits you have been doing for 25 years will have taken away the chance for massive newbie gains with fat loss and muscle gain at the same time now).

     

    Muscle gain = surplus. Fat loss = deficit. Your ultimate goal decides which path you choose. Sounds like you want to go with the deficit and that's fine, you have to be doing this whole fitness lifestyle for yourself, so get on the cut! And hey, maybe if you drop down the body fat percentage enough, you will be better when you go back into a bulk, because you actually build muscle better/tend to have better testosterone levels at a lower body fat percentage!

  • Posted On: 05-14-18, 3:56 pm (EDT) #25

    Calorie goal/ideal weight confusion!

    May 14, 2018, 3:56 pm

    Once again, clear concise advice. Thank you.

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