Hey @zuli2201 it is never too late to join! The videos will always be online and we will always be adding more! Also, each workout has its own excel and pdf file for you to download and print once you click on the workout and go to the workout page. If you need more help let me know! :-D

Hi Scott & Team,

i've been looking over the calculations for macros and what calories i should have per day for my goal (initailly fat loss). I have replicated your tables on your instructional video too, and found them really useful.

I am a little confused at how to convert this into what i can eat though. This is because the calorie calcs for the macros dont match those on the nutritionals of the foods i eat. For example, my calculations show i should have 50g carbs each day (i'm going for fat loss initially as i'm 23% body fat), totalling 200 cals. If i want to have brown rice for example, the nutrition per 100g of brown rice is 23g carbs and 111 cals. So, to get my 50g of carbs i need to eat 217.39g brown rice, which provides 240.87 cals.

Can you see my confusion now? According to the nutritional info on the rice packet, if i eat enough rice to get my 50g carbs, i will be 40.87 cals over my goal.

Please can you help me? Which should i follow and how is it best to work out?

Many thanks in advance!

Jon B

Hello people

I want to build a six-pack abs and add on muscle.

I heard that I might need to lose fat first before I should start building muscles so that I dont add on too much fat while bulking (dont know if that is correct)

I have reduced my weight from 194 to 180 lbs over 6 months and further weight loss is been almost impossible.

question is

1)looking at my current physique (the 2nd picture attached) do I still need to lose more weight before I start training and diet to add more muscles and build a 6-pack? (considering it's been very very hard to lose even more weight) ?

2) to add muscles, how much calories per day of food do I need? (my calculated BMR at rest= 1882.45 calories and BMR on motion=2917.86 calories)

Below are pictures of my before and after pictures.

I will appreciate your help. Thank you

Hey @oluwafemi.

First off, you would be better posting this in the 'Muscle Gain' forum. More people will see it there :)

In answer to your questions...

1) It's really up to you whether you lose more fat before starting your lean gain cycle. Looks to me like you could probably go ahead and lose maybe 5-10 more pounds before you start lean bulking. You say it's been hard to lose more weight - how many calories are you currently eating? What is your macro breakdown at the moment? And how much cardio are you doing? Make sure you post again in the 'Muscle Gain' forum with this info :)

2) It's hard to say how many calories you should be getting for bulking at the moment. If you decide to cut some more weight first, your BMR will actually go down. At the moment it looks like about 3000 calories would be a good starting point. But as I say, if you are cutting first, wait until you are at the weight you want to be before starting your bulk, and from there we can figure out approximately how many calories you should be getting for bulking.

By the way, you're looking pretty good already man!

Hope this helps!

I would never train while hungry unless you are on a strict intermittent fasted PROGRAM... randomly doing this isnt going to help much. :-D

@Wroyal that is exactly right! also.. if you have a question about a routine.. just post it on the bottom of the routine page. there is a comment section :-D

THANKS!!

hello, i use to make my own workout program based on things that i see and learn and do a lot of research but there is one thing that confuses me. so i know that for a chest workout for example i need to train my upper, middle and lower chest in one workout also for a bicep workout i need to train me inner bicep and outer bicep, i want to know in wich parts are shoulders, triceps and back are divided and some example exercises for each part.

My friend, there is no "middle chest". Also, why not just do my 12 week bodybuilding split program? It will eliminate all your questions and you will see AMAZING results! Let me know! http://muscularstrength.com/12-week-challenge-workouts

Hello forum! i´m new here, i hope you guys can help me, i´m trying to learn my bmr, but it comes out way too high, my results are, BMR at rest: 92365.72 and BMR in motion: 143166.87, now, i´m flatered, but the bmr of scott was a lot lower than that in the video he did about meal planning so obviously its some kind of mistake or i´m using it wrong, i have no idea. Pls help.

Are you using the calculator on the @mealplan page? Or is it from somewhere else? Becuase it sounds to me like you have possibly put the decimal point in the wrong place, and that you've actually calculated your BMR in kilojules, not calories.

For example, if the number you had was actually 9236.572 kilojules, that would be 2205 calories, which would be pretty normal.

Let us know!

Can anyone give me an advice on how to improve my workout routine I can only go the gym 3 times a week due to my busy schedcule.

Back and Triceps

Deadlift 3 * 12

Dumebell Row 4 *10

Lat Pull down 4 * 10

Close Grip Bench Press 3 * 10

Tricep Press Down 3 * 12

Skull Crusher 3 *10

Chest And Biceps

Bench Press 4 * 10

High cable chest fly 3 * 12

Flat bench dumbell fly 3*10

Incline dumbell press 4 *10

EZ Bar curl 3 * 8

Preach curl 3 * 12

Concentration curls 3 * 10

Legs and Shoulders

Squats 3 *10

Leg press 4 *10

Leg curl 3 * 12

Leg extension 4 * 12

Calf Raise 3*15

Dumbell Shrugs 4* 12

Miliatary Press 4 * 8

Lateral Raise 3 * 10

Zain,

I'm a big fan of Push Pull Legs when I'm only lifting 3 days a week.

Scott already has a routine for this on the website, but here's my own that I like to use:

PUSH

Standing Barbell Overhead Press: Warm Up Sets 10, 5, 3, 1; Work Sets 5, 5, 12, 10

Flat Barbell Bench Press: Warm Up Sets 10, 5, 3, 1; Work Sets 5, 5, 12, 10

Incline Dumbbell Bench Press: 5, 5, 12, 10

Dips: 5, 5, 12, 10

Tricep Extensions + Lateral Raises (Superset): 5, 5, 12, 10

PULL

Deadlift: Warm Up Sets 10, 5, 3, 1; Work Sets 5, 5, 12, 10

Pull Up: Warm Up Sets 10, 5, 3, 1; Work Sets 5, 5, 12, 10

Barbell Row: 5, 5, 12, 10

Chin Up: 5, 5, 12, 10

Prone Trap Raise + Dumbbell Curl: 5, 5, 12, 10

LEGS

Back Squat: Warm Up Sets 10, 5, 3, 1; Work Sets 5, 5, 12, 10

Bulgarian Split Squat: 5, 5, 12, 10

One Leg Romanian Deadlift: 5, 5, 12, 10

Lower Body Circuit (V Ups, Mason Twist, Single Leg Calf Raise): 4x10

I warm up both Bench and Overhead Press on PUSH since they each involve fairly different muscle groups; I warm up both Deadlifts and Pull Ups because Deadlifts alone won't warm up the bis enough since the arms are locked out.

Let me know what you think!

Best,

Mark

Hey @zain1221.

The main thing I would like to see in your routine would be more pulling movements for your back - at least one more anyway. The volume there isn't quite the same as your chest or legs, and your back is a big muscle group.

Like Mark mentioned, there is also the 12 week Push, Pull, Legs split available - thought about trying that? Takes all the guess work out :-)

Thanks for the reply Scott huge fan and I love your work I have one more question. I'm getting a pain in my neck while doing tricep rope pull downs. Anyway to solve this?