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  • Posted On: 03-12-18, 2:04 pm (EDT) #1

    Need some advice

    March 12, 2018, 2:04 pm

    Hey guys ! 

    My name's jacques, i'm from France (sorry for the poor english).
    I'm new to the fitness world, actually I only started to work out a month ago.
    It's already a long journey for me, I lost over 55 pounds, and i'm stable for the past couple of month at 185 pounds.

    I just created my first day on the meal planner, and I was wondering if I could have your opinion on it. 

    The breakfast is actually a pancake, but when I clik on my recipe, it puts every ingredient instead of just the title.

    Thank's in advance !!! 

    https://www.noelshack.com/2018-11-1-1520878005-capture.jpg

  • Posted On: 03-12-18, 6:26 pm (EDT) #2

    Need some advice

    March 12, 2018, 6:26 pm
    Posted by: orichalque

    Hey guys ! 

    My name's jacques, i'm from France (sorry for the poor english).
    I'm new to the fitness world, actually I only started to work out a month ago.
    It's already a long journey for me, I lost over 55 pounds, and i'm stable for the past couple of month at 185 pounds.

    I just created my first day on the meal planner, and I was wondering if I could have your opinion on it. 

    The breakfast is actually a pancake, but when I clik on my recipe, it puts every ingredient instead of just the title.

    Thank's in advance !!! 

    https://www.noelshack.com/2018-11-1-1520878005-capture.jpg

    Hey Jacques! Your English is fine so don't worry too much about it 😊 

     

    Congrats on the weight loss, you have made some awesome progress and are looking great! Your diet looks pretty good, some great food choices in there.

     

    So I'm guessing you are still trying to cut down some more weight given you are only aiming for 1985 calories daily, right? And your progress has stalled, is that the problem? Can you please give us a few more details about your goals and what you are looking to achieve with your @mealplan? That way we can help you more 😁 

  • Posted On: 03-13-18, 5:47 am (EDT) #3

    Need some advice

    March 13, 2018, 5:47 am

    I'm actually ok with my weight, but the problem is my bodyfat . I'm around 21/22% and i'd like to be around 17%.

    i'm going to the gym twice a week for about 1H20 each time .

  • Posted On: 03-13-18, 11:11 pm (EDT) #4

    Need some advice

    March 13, 2018, 11:11 pm
    Posted by: orichalque

    I'm actually ok with my weight, but the problem is my bodyfat . I'm around 21/22% and i'd like to be around 17%.

    i'm going to the gym twice a week for about 1H20 each time .

    OK so in order to cut body fat, you need to typically cut weight as well.. BUT because you are a newbie, you may be able to gain muscle AND lose fat at the same time if you do things right. Especially because you've already cut down some body fat.

     

    You have two options - one would be to keep cutting a little longer until you get down to about 15-18%, then bulk up. The other would be to go straight into a lean bulk now, and burn fat as you gain muscle. I would suggest going straight for a lean bulk to maximize your newbie gains.

     

    So go to the @mealplan page, and enter your details to get some starting numbers for macros and calories you should aim for on a lean bulk. Just make sure you put light exercise if you are only training 2 times per week. Ideally you'll want to keep your carbs low while in this small surplus, and if you can, add some HIIT circuits and/or cardio into your routine.

     

    Once you have soem details from the @mealplan calculator, post them here for more help!

  • Posted On: 03-14-18, 5:21 am (EDT) #5

    Need some advice

    March 14, 2018, 5:21 am

    Thank's man, i'll try to follow your advice !!!

  • Posted On: 03-14-18, 5:26 am (EDT) #6

    Need some advice

    March 14, 2018, 5:26 am

    You told me to keep my carbs low, but when i put lean bulk on the meal plan calculator it seems huge !!

    Here are the numbers i got :

    calorie goal : 2871 (so much ????? )
    protein : 145
    fat : 51
    carbs : 458


  • Posted On: 03-15-18, 12:57 am (EDT) #7

    Need some advice

    March 15, 2018, 12:57 am
    Posted by: orichalque

    You told me to keep my carbs low, but when i put lean bulk on the meal plan calculator it seems huge !!

    Here are the numbers i got :

    calorie goal : 2871 (so much ????? )
    protein : 145
    fat : 51
    carbs : 458


    Yeah so the calculator is just a starting point, and for some people, they might be able to handle that many carbs if they're going on a hard bulk and they're a real ectomorph or young and have a super fast metabolism.

     

    For me, and what I often suggest, is cutting back the carbs and replacing them with fat (and in your case more protein too) in order to keep the gains nice and lean. Carbs typically cause things like insulin spikes and carbs can be what cause people to store more fat. Best to reduce them and avoid too much excess body fat 😊 

     

    I would suggest anywhere between 1.5g-2g protein per pound of lean body weight, and around 0.6g fat per pound of lean bodyweight too (although the calculator won't give you that option).

     

    So with the numbers you have, I would make these changes...

     

    Protein: 225g (900 Calories)

    Carbs: 250g (1000 Calories)

    Fat: 105g (945 Calories)

     

    Total Calories = 2845

     

    What do you think?

  • Posted On: 03-16-18, 12:47 pm (EDT) #8

    Need some advice

    March 16, 2018, 12:47 pm

    Sorry for the late answer .
    Well it sounds good to me, but i'm afraid to get to much calories . It seems huge compare to what i'm used to .

  • Posted On: 03-16-18, 11:18 pm (EDT) #9

    Need some advice

    March 16, 2018, 11:18 pm
    Posted by: orichalque

    Sorry for the late answer .
    Well it sounds good to me, but i'm afraid to get to much calories . It seems huge compare to what i'm used to .

    Don't worry, if you're nowhere near eating that number of calories at the moment, there's no need to immediately jump to that number - in fact that would be a bad idea. A good rule of thumb is to increase your caloric intake by about 100-200 calories for maybe 4-7 days to work up to your new total. That way you hopefully elimianate the possibility of too much fat gain.

     

     

    So you're getting about 2000 calories at the moment. So for the next 4-7 days, maybe try getting 2200 calories daily. Then for the 4-7 days after that, try 2400 daily and slowly work your way up.

     

    While you're increasing it, you might find that maybe when you get to say, 2400 calories, you can gain weight there for a while, at which point it's OK to stick with 2400 calories until you hit a plateau again.. at which point you go back to slowly increasing.

     

    Hope that makes sense!

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