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  • 01-11-18, 4:58 pm (EST)

    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.

    Bring it on!

  • 01-11-18, 5:14 pm (EST)

    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!

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

  • 01-12-18, 6:03 pm (EST)

    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.

    Bring it on!

  • 01-12-18, 6:26 pm (EST)

    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.

    Bring it on!

  • 01-12-18, 11:10 pm (EST)

    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

    34 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.

  • 01-13-18, 12:13 am (EST)

    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.

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

  • 01-13-18, 2:16 pm (EST)

    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?

    Bring it on!

  • 01-13-18, 10:20 pm (EST)

    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?

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

  • 01-14-18, 5:40 am (EST)

    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?

    Bring it on!

  • 01-15-18, 4:54 am (EST)

    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 

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

  • 01-15-18, 4:41 pm (EST)

    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˜€

    Bring it on!

  • 01-15-18, 10:40 pm (EST)

    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. 😊 

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

  • 01-18-18, 2:11 pm (EST)

    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.

     

     

    Bring it on!

  • 01-18-18, 5:03 pm (EST)

    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.

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

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