Hey new here.. I am 35 years old sitting at 215 6’0” probably carrying around 25-30 lbs of fat. Body fat percentage would be in the 20-25% range. I Would obviously like to cut fat first and focus on nutrition before transitioning into building mass. Ultimate goal would be to be 200 lbs with 10-15% body fat. I have an ez curl bar with 70lbs total and two 30 lbs dumbells. I am on a caloric deficit right now. 1500-1600 calories a day. Need to calculate my macros. Havent trained with any regularity in over 10 years. Scratched together a basic meal plan and have lost 10lbs in 3 weeks. Just looking for any advice and/or help. Really like the site so far. Thanks for all you do.

Hey scott good day. Just wanna ask this question. Can you gain muscle in a caloric deficit? Im 130 lbs 5'5 1/2 and has a bf% of 21.lets say i eat only 1200 calories a day rich in protein. Is it possible? Thanx in advance

I recently joined the site, and I can't access the meal planner! I emailed for help but still haven't heard anything back. Any ideas? I am a Premium Member.

I can't log in on my computer or my android phone. I'm able to log in like normal to the site, but the meal planner tells me Invalid username and/or password. 
Please sign in again.

 

OS is Win7

Browswer is Chrome

 

I have access to the rest of the paid content, just can't access the meal planner. Maybe something went wrong when the account was created. Anyway you can refresh or redo my account to see if that fixes the problem?

yes, no question. I've tried a billion and one times.

If you are a newbie to lifting, yes.. although those calories are really low. Have you been to the @mealplan page to do some calculations? You only want to be in a slight calorie deficit if you want to try adding muscle at the same time.

I dont know if im stil a newbie but i was really fat back then. My diet was 90% carbs (rice)

I was 165 lbs back then now im only 130lbs

My program was great i focused on losing weight .there was a point that i was eating only 400 calories a day for 3 weeksand i lost like 2.2 lbs a day. I trained 7 days a week with no rest just to lose weight. Been training for 10 months now. I lost a ton of weight but havent seen gains because i eat very low calories and protein. And i dont rest.rest day is when the muscles grow right?

 

Now i want to build muscle. The question is do you consider me a newbie coz i havent gain muscle?am i stil a newbie?

Have bought protein powders and i only work out 4 days a week right now. Thanx in advance scott

Hey scott good day to you. Last 2 questions.

Is 3 types of exercise per muscle group enough already to build muscles?

Heres an example

Chest

Inclined dumbel press 5x12

Flat bench press 5x12

Flat dumbel press 5x12

Tricep

Dips 5x12

Close grip bench 5x12

Scull crushers 5x12

Is it enough to build muscles? Just 3 exercises to each muscle part?that would be the exercises il do if you think 3 types of exercises will still trigger muscles to grow. But if you say il add other exercises i will

 

Last and second question

 

If you only hit a muscle part once in a week will it stil grow? Im only working out every other day im resting my body so thay muscles will grow. I only work out 2 muscle group a day. Will it grow even hitting it only once a week? Thanx in advance scott

Yes bro 3 exercises is more than enough. Also keep in mind that you don't typically need as many sets for your smaller muscle groups like biceps and tricpes, as you do for chest, legs or back. So you could probably do just two tricep exercises with 5 sets of 12 reps.

 

Your muscles will grow if you are hitting everything once a week, but to optimize growth it's good to train them twice a week because the anabolic window only lasts 48 hours. That means your muscles are generally ready to be trained again after 48 hours to maximize growth.

 

This is all assuming your @mealplan is on point as well. Got to be getting enough food to grow! 💪 ðŸ˜ 

Thank you so much for the information and knowledge your giving scott. Ur da best!