Hello people,

Let me start by saying I'm very new to bodybuilding. I decided to change how I look and I'm searching for some advice. This is me:

• Age : 30 (10950 days)
• Height: 5.9 (179cm)
• Weight: 170  (77kg)
• Body Fat: 20% (1/5)

My meal plan:

8:00am:

• Coffe+Milk
• Wholemeal Wrap + 1/2 Chicken Breast + Veggies

11:30am:

• Veggie Salad (with broccoli and cabbage) + 1/2 Chicken Breast

3:00pm:

• 3 Table spoon on Skyr Yogurt + handful mix of nuts (almonds/cashew nut) + tea spoon of honey

5:30pm:

• Full Chicken Breast + Handful of brown rice + Veggies (pickle cucumber/beetroot)

9:00pm:

• Can of tuna chunks in water (every two days)

+ around 5 cubs of tea during a day.

My goal is to lose body fat to around 12-14% and gain muscles (to look like Scott!). I work in a production line 6 days a week. This include standing and moving in small area for about 7 hours a day. I exercise 3-4 days a week at home using dumbbells (i've watchet all Scotts videos on youtube how to use them!) for roughly 40min a day(with 15min warm up) working out different parts of my body every day. I pretty enjoy what I eat and I don't mind eatting this every day.

I'm aware my diet is not perfect and I could add some more stuff to it. That's where I need you guys to help. What else I could intruduce to my diet. Is there anything I should stop eating or something I should eat more. What do you guys think would be most beneficial? I do appreciate any form of advice. Cheers

For your weight and height I would say something like 200 grams of protein, 150 - 200 carbs, 75 grams of fat to start. As for a program.. are you doing my push pull legs?

For the program I used this http://muscularstrength.com/article/Beginners-Hypertrophy-Program-muscle-gain as a guidance. But ofcourse I got only dumbbelts and a bench for now. So exercise I cound't do, got replaced by few other I could, from your channel.

I did watch Scotts calculation video recently and now I do have a little more undestanding what I need, so I'll adjust my died a little bit more. Thank you Wilsin

Thank you Scott as well. I really do like what you doing with your youtube channel and this webside, I learned a lot pass few weeks thanks to you

For what I calculated I'm consuming:

40g Fat

140 Carbs

180 Protein

40g of fat is too low my friend. Fat is essential for testosterone levels...and testosterone is essential for MUSCLE GAINS!! :D

I'd aim for the macros Scott gave you and see how that goes for about 4 weeks, then re-asses.