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VHKprimus
VHKprimus g Andy Are
16 Post(s)
16 Post(s) Gender: Male Goal: Lose Fat Date Joined: January 1, 2014
Posted

There was a great Christmas special for gym membership ($300 for the year) so I decided to join. I was planning on joining after I was a bit leaner but I couldn't pass up the offer. I know in order to lose weight and gain muscle, I can't be in alorie deficit that is more than 250 calories. With that being said, if to maintain my weight I need to eat 2000 calories, I would need to eat 1800 calories to be in deficit.

 

Do I eat more than 1800 calories if I did cardio and burned say 200 calories? Would I end up eating 2000 calroies or still 1800 calories?

 

Also I would like help creating a routine to bulk up. Like what exercises I would do for the week from Monday to Friday or even to Saturday and what body parts to train. I'm new to lifting weights so it would help to list out the body part for each day, the exercises and the amount of reps and sets.

 

My diet has been spot on since Scott's meal plan video came out so I have no worries over that. I'm just struggling with the routine and have some few questions regarding to diet.

 

Many thanks in advance,
-VHK

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: VHKprimus

There was a great Christmas special for gym membership ($300 for the year) so I decided to join. I was planning on joining after I was a bit leaner but I couldn't pass up the offer. I know in order to lose weight and gain muscle, I can't be in alorie deficit that is more than 250 calories. With that being said, if to maintain my weight I need to eat 2000 calories, I would need to eat 1800 calories to be in deficit.

 

Do I eat more than 1800 calories if I did cardio and burned say 200 calories? Would I end up eating 2000 calroies or still 1800 calories?

 

Also I would like help creating a routine to bulk up. Like what exercises I would do for the week from Monday to Friday or even to Saturday and what body parts to train. I'm new to lifting weights so it would help to list out the body part for each day, the exercises and the amount of reps and sets.

 

My diet has been spot on since Scott's meal plan video came out so I have no worries over that. I'm just struggling with the routine and have some few questions regarding to diet.

 

Many thanks in advance,
-VHK

Hey hey @VHKprimus!

 

The amount of calories you should eat will depend on how much training you do on any given day. If you need 1800 calories just on lifting days, then add in some cardio on top of your weight training, yes you should maybe eat a little bit more, but remember it is the cardio which is really going to burn away that fat. You don't want to ruin your fat loss from cardio by simply eating more calories to replace your hard work.

 

If you are new to lifting, take a look at the Beginner's Hypertrophy Program. It is a great place to start and will really help you start building some solid muscle: http://scotthermanfitness.com/article/Beginners-Hypertrophy-Program-muscle-gain

 

What sort of quetions did you have regarding your diet?

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
jaireecebyrnes
jaireecebyrnes g Jai Reece Byrnes
10 Post(s)
10 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2014
Posted
Posted By: VHKprimus

There was a great Christmas special for gym membership ($300 for the year) so I decided to join. I was planning on joining after I was a bit leaner but I couldn't pass up the offer. I know in order to lose weight and gain muscle, I can't be in alorie deficit that is more than 250 calories. With that being said, if to maintain my weight I need to eat 2000 calories, I would need to eat 1800 calories to be in deficit.

 

Do I eat more than 1800 calories if I did cardio and burned say 200 calories? Would I end up eating 2000 calroies or still 1800 calories?

 

Also I would like help creating a routine to bulk up. Like what exercises I would do for the week from Monday to Friday or even to Saturday and what body parts to train. I'm new to lifting weights so it would help to list out the body part for each day, the exercises and the amount of reps and sets.

 

My diet has been spot on since Scott's meal plan video came out so I have no worries over that. I'm just struggling with the routine and have some few questions regarding to diet.

 

Many thanks in advance,
-VHK

Hey @vhkprimus! I know where your coming from, as ive been through it myself and im still doing it. So im guessing your macros are pretty spot on since youve seen the meal plan video, i figured out my BMR and i ended up decreasing it by 500, i can tell you that i have gained muscle, and lost around 2-3 kg in the 2 weeks ive been on this site, so dont be afraid to decrease it more, just dont over decrease it.

 

If you cant do it that way without loosing muscle, maybe focus more on the losing weight side of it then once youve lost most of what your goal is then focus on the gaining muscle.

 

One mistake i made was trying to replace the calaroies i burnt so i could gain muscle. DONT DO THAT! You'll be gaining muscle and not losing weight.

 

Hope this was usefull, what were your other questions?

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: VHKprimus

There was a great Christmas special for gym membership ($300 for the year) so I decided to join. I was planning on joining after I was a bit leaner but I couldn't pass up the offer. I know in order to lose weight and gain muscle, I can't be in alorie deficit that is more than 250 calories. With that being said, if to maintain my weight I need to eat 2000 calories, I would need to eat 1800 calories to be in deficit.

 

Do I eat more than 1800 calories if I did cardio and burned say 200 calories? Would I end up eating 2000 calroies or still 1800 calories?

 

Also I would like help creating a routine to bulk up. Like what exercises I would do for the week from Monday to Friday or even to Saturday and what body parts to train. I'm new to lifting weights so it would help to list out the body part for each day, the exercises and the amount of reps and sets.

 

My diet has been spot on since Scott's meal plan video came out so I have no worries over that. I'm just struggling with the routine and have some few questions regarding to diet.

 

Many thanks in advance,
-VHK

Andy,

 

Two things you need to make sure you are doing:

 

1) Make sure to keep your protein intake in the 1.2-1.5 grams per pound of lean mass range daily

 

2) Have one re-feed day each week where you eat 2x your daily intake of carbs.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: VHKprimus

There was a great Christmas special for gym membership ($300 for the year) so I decided to join. I was planning on joining after I was a bit leaner but I couldn't pass up the offer. I know in order to lose weight and gain muscle, I can't be in alorie deficit that is more than 250 calories. With that being said, if to maintain my weight I need to eat 2000 calories, I would need to eat 1800 calories to be in deficit.

 

Do I eat more than 1800 calories if I did cardio and burned say 200 calories? Would I end up eating 2000 calroies or still 1800 calories?

 

Also I would like help creating a routine to bulk up. Like what exercises I would do for the week from Monday to Friday or even to Saturday and what body parts to train. I'm new to lifting weights so it would help to list out the body part for each day, the exercises and the amount of reps and sets.

 

My diet has been spot on since Scott's meal plan video came out so I have no worries over that. I'm just struggling with the routine and have some few questions regarding to diet.

 

Many thanks in advance,
-VHK

Well to be honest it is going to be a game of seeing what works for you. I personally would eat high protain for those 1800 calories and see how your body looks from all this work and the cardio combined.

If you feel like you are not making gains, or feel flat / tired... then add mroe calories. See how you feel week to week.

 

What is your current workout split?

Have any thoughts about checking out my lean muscle system? Would be an AMAZING program for you to get in kill shape man. I poured my heart and soul into it :)

www.LeanMuscleSystem.com/christmas

As a bonus I created a special abdominal program to make sure those abs are POPPIN as you make those lean gains!

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