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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: anakhavoly

hey guys i have a question. I'm looking to burn off some fat as well while doing this so do you guys think i should include some cardio? Also, are there any supplements you guys suggest? Thanks!

Hey bro!

 

You could do 15 - 20 minutes of HIIT cardio at the end of your workouts 2 - 3 times a week to burn extra fat.. we can also adjust your calories as well.

 

Did you download the meal plan app on your phone? I talked about it in this video:

 

What are your current macros?

 

As for supplements. BSN DNASeries Glutamine, SYNTHA-6 ISOLATE, DNASeries Fish Oil and N.O.-Xplode! OH YEAH!!

Need 1 on 1 coaching? Send me a direct message to learn more!
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: thedirector93

So i couldnt focus in the camera to show both the newspaper and me so i combined 2 pictures taken the same day so im hoping that works

YOu need to go to MANAGE PHOTOS on your profile and click ADD TO EXISTING ALBUM and add these photos to the contest folder already there.

 

Looking good!

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

I am about 180lbs and have around 15% body fat... I want to build muscle and I'm trying to set my macros... Should i be eating well over my BMR 2976? I used the tools on the site and it said I should be eating 3200-3600 calories per day.. I just want to make sure I don't gain fat LOL

That sounds right. Now it comes down to just adjusting your macro!

 

Did you download the meal plan app?

 

I talk about how to do it here

X
Need 1 on 1 coaching? Send me a direct message to learn more!
dgadamson
dgadamson g David Adamson
9 Post(s)
9 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2015
Posted
Posted By: JoeHurricane

The only way to find out the best way is to start at the lower end of the scale and increase if need be.

 

People have different metabolisms and different activity levels etc. Some people will be able to use their average BMR+250-500 calories to gain weight, while others will need to actually aim for their BMR in motion plus X number of calories.

So you can start by using the BMR as a guide, but from then on you will almost definitely need to increase the total amount of calories, because as you gain weight and muscle, your calorie requirements increase.

Did this help?

Yes thankyou @JoeHurricane, that helped. I'll experiment and see how my body reacts.

carlosger
carlosger g Carlos Perez Rojas
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2016
Posted

Hey Scott, my name is Carlos and I just started the challenge. I wanted to ask you what is the shedule for the workouts, just so I can organize myself. Is it going to be 3-5 times a week? And which days have the HIIT?

 

Thank you,

 

Carlos.

atwdave
atwdave g David Shaw
2 Post(s)
2 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2015
Posted

Pretty excited to take part in this contest. I am looking to take my workouts to the next level and my diet has been holding me back for too long. Time to get serious.

Flynny88
Flynny88 g Jamie Flynn
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2015
Posted

Just completed your first work out Scott. I was pleasantly surprised at how much I enjoyed it. I finally feel like I've achieved something.

 

There was however one exercise that I did struggle with.. The incline dumbbell rear fly. I just couldn't get the correct form to be able to perform beyond two sets. I think it didn't help that I became ever so slightly self conscious which caused me to adondon it. I'll definitely revisit as I was instantly feeling the effects.

 

Also, a fellow member of the gym as me to "spot" him tonight. Prior to watching your video I would have had NO idea what he was asking of me. Of course I obliged, but I think he over-estimated my strength as I nearly crashed down on him when he asked me to assist him with his chest press!haha.

 

So far so good though. Can't wait for the next installment..

 

 

YokeCity18
YokeCity18 g Will Ryan
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2016
Posted

Hey,

Will workouts change everyweek, and is their anyway to know what workout will be tomorrow?

niral114
niral114 g Niral Patel
1 Post(s)
1 Post(s) Gender: Male Goal: Lose Fat Date Joined: January 1, 2016
Posted

Any idea where I can get the workout the night before as I workout early in the morning?

Jade_Blade
Jade_Blade g Diana Lee
38 Post(s)
38 Post(s) Gender: Female Goal: Gain Muscle Date Joined: March 3, 2014
Posted

I did workout number one and I f*cking loved it. Insane pump off the high reps. The only exercise I couldn't do was decline crunch because I couldn't figure a way to set that up where I am. I just did hanging leg raises instead same sets&reps (no weight because I'm weak) and hopefully that was a good stand in. I liked that first workout and now I can't wait to see what we're doing on legs day ;)

Calisthenics light my fire & parkour keeps it hot. "When it comes to eating right and exercising, there is no tomorrow."
herotime
herotime g Derrick Wood
5 Post(s)
5 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2015
Posted

ALRIGHT!! It's finally here. At 2AM, I will be doing the first video. Well, as much as I can since I only have DB. YESSSS!!

 

Have fun, everyone!

seanyb05
seanyb05 g Sean Branner
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2015
Posted

Not really sure If I'm even in the contest since I'm still getting used to the site, but I'm definitely ready to knock out some routines.

James_Vollinger
James_Vollinger g James Vollinger
11 Post(s)
11 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2015
Posted
Posted By: herotime

ALRIGHT!! It's finally here. At 2AM, I will be doing the first video. Well, as much as I can since I only have DB. YESSSS!!

 

Have fun, everyone!

You should be fine, just need to adjust the weight accordingly for the rep ranges on the barbell exercises, and possibly supplement the cable flys with dumbell flys

anakhavoly
anakhavoly g Ali Nakhavoly
11 Post(s)
11 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2015
Posted
Posted By: Scott_Herman

Hey bro!

 

You could do 15 - 20 minutes of HIIT cardio at the end of your workouts 2 - 3 times a week to burn extra fat.. we can also adjust your calories as well.

 

Did you download the meal plan app on your phone? I talked about it in this video:

 

What are your current macros?

 

As for supplements. BSN DNASeries Glutamine, SYNTHA-6 ISOLATE, DNASeries Fish Oil and N.O.-Xplode! OH YEAH!!

hey scott,

 

yeah i downloaded the app. It says my BMR is 1780. I'm 170 and I'm thinking about burning some fat and maybe hit about 160 by the end of this contest. It tells me to eat about 1800-2200 target for carbs is 367 target for protein is 198 and for fats it's 50-80grams. If i wanna lean out abit do you think I should decrease the carbs and increase my protein?

anakhavoly
anakhavoly g Ali Nakhavoly
11 Post(s)
11 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2015
Posted

btw i did 15 mins of HIIT after the workout im totally drained

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: James_Vollinger

Yes that's true, but in 12 weeks I may not have platinum, so I wouldn't be able to post final photos to the album. That's my concern

You will be able to post final photos as GOLD.. However.. $7.99 for my awesome program isnt much. Just don't buy starbucks one day ;-D

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