BMR at Rest

2120.70

BMR in Motion

3287.09

calorie goal

3037

protein

185

fat

68

carbs

100-150

for using food scale as in making any recipes for example in this video.

https://www.youtube.com/watch?v=3bBARMYIW-E

how do I measure the food portion for any recipes.

any examples of what the meal plan would like that would meet my macros goal.

My pain for my foot goes away the next but every time I run for 30 mins my foot starts to feel pain and I think I may have platar fasciitis.

Its best for me to run for 15 mins.

Also, I can't do deadlift since I don't want to hurt my back and could I do leg press or using dumbell instead because I'm pretty scared of doing deadlift.

OK so your macros can't stay the same because you need more calories my friend. They need to be increased so that they make up a total of probably 2800-3000 calories daily to keep you in that deficit on your training days.

I did the calculations for you, and while your protein and fat numbers would be correct, you'd need to bump up the carbs according to the calculator. You want to lose fat, so we're not going to do that. I suggest you keep your carbs at 100-150g daily, and simply increase protein and fat. To get 2700 calories daily for a start, let's try these numbers...

Protein: 250g (1000 Calories)

Carbs: 150g (600 Calories)

Fat: 125g (1125 Calories)

Total Calories = 2725

What do you think? Can you try hitting these numbers? That would put you in a 500 calorie deficit which is fairly decent, and if you need more calories, you can always increase fat further.

I took a look at the start of the video, and you need 20 ounces of ground beef. If you can't measure in ounces, you just need to convert it to grams. 20 ounces = 567 grams of ground beef. Just search online if you need to convert anything.

Just use the @mealplan app to fill your diet to meet you macro goals. There's no perfect way to do it, just find foods that you enjoy eating, that you can eat, and add them to your daily macro count on the app. You just need to slowly add in foods that will eventually have you hitting your macro numbers - there are some ready-made @mealplan diets on the calculator if you need to use them for a start, and here's a good list of food options too: http://muscularstrength.com/article/healthy-shopping-list-for-life

If you can run for 15 minutes, that's fine. You can and should be doing HIIT to help you lose fat, which only needs to be done for 15-20 minutes anyway. Plus I have a video that might help you with your plantar faciitis which you can watch below.

As for the deadlift, as long as you maintain proper form, you will be fine. Don't be scared! And if your trainer is any good, he should be able to show you how to do proper form and make sure you're lifting safely.

Here's my breakdown for my macros and the problem is that macros is not perfect . Note this is planning

Breakfast

Protein oatmeal

34 carbs 9.7 fats 31.2 protein

Lunch

Peanut butter chicken thigh

6 carbs 38.5 fats 51 protein

45 grams of basmati rice measured in food scale

35 carbs 0 fats 4 protein

After workout

Spinach protein blueberries banana smoothies

35.5 carbs 3.2 fats 27g protein

Dinner

Peanut butter chicken thigh

6 carbs 38.5 fats 51 protein

45 grams of basmati rice measured in food scale

35 carbs 0 fats 4 protein

Late night snack

Protein Greek yogurt peanut butter

10. 3 carbs 22.6 fats 34 protein

Total carbs

171.8 carbs

112.5 fats

202.2 proteins

Any suggestions for meals that I can hit the low carb since the carbs are too high since I need to hit 150 carbs.

Fats are low since I'm suppose to hit 125 grams of fats

Protein needs to be high at 250 since my protein is low.

Ive tried meal plan app but I couldn't find basmati rice cooked. I check the actual label if basmati rice and it says 45 grams of serving 35 carbs 0 fats and 4 proteins.

I've decided to use myfitnesspal app since it's alot easier than meal plan because it was hard to use that app. I have watch that video clip for meal plan app, the problem is that when I click meal plan, all of them have high carbs low protein and low fats.

You could simply take out the oats for breakfast and replace them with something like eggs, or you could just reduce the amount of rice you have at one or both of your lunch/dinner meals. Any of those options would help you cut the carbs back a little bit. Plus if you did get some eggs in there, that would increase your protein and fat intake too.

When searching for a @mealplan, you can choose what foods it does and doesn't include. So if you wanted to search for ones with just rice and oats and fruit as the carb source, even if a particular plan you find has TOO MANY carbs, you can simply reduce that to meet your needs.

Plus, you could just do what I said before and enter your foods that you're going to be eating and then see what the total macros are, and adjust it from there. That way you wouldn't have to search for a ready-made meal plan anyway 😊 

here's my food diary from yesturday via myfitnesspal.

hitting the protein is the hardest especially the lean beef in which I cooked and i measure it.

creating the receipe for peanut butter chicken onto myfitnesspal is challenging and here's the ingrecients.

• 2 tablespoon, Oil - Olive
• 0.25 cup(s), soy

• 0.25 cup(s), Natural Peanut Butter
• 16 ounce, superstore chicken thigh without skin

I took the skin off from chicken thigh since each thigh is 14 fats and I took it out and its 5 grams of fats. I measured the chicken thigh in grams. I weigh the scale for 452 grams just for 6 servings.

the workout was challenging especially the vbar pushdown, ab pulldown,deep crunch and dumbbell skull which was difficult and i watched your video several times but I made a mistake. I just video the workout for vbar pushdown, ab pulldown,deep crunch and dumbbell skull explain a bit more because it doesn't show how to do correctly. Deep crunch for 1 set it hurt my stomach for 2 mins. I have to lower the difficulty of that deep crunch until I get stronger.

here's the result:

Mar 5, 2018 - Back, Abs, Chest, Shoulders &

Biceps Barbell Bench Press Set 1. 45 kg x 10 Reps Set 2. 55 kg x 10 Reps Set 3. 65 kg x 9 Reps Set 4. 75 kg x 4 Reps Set 5. 85 kg x 4 Reps Barbell bench press amrap Set 1. 45 kg x 30 Reps

Seated Dumbbell press Set 1. 5 kg x 10 Reps Set 2. 10 kg x 10 Reps Set 3. 15 kg x 10 Reps Set4. 22.5 kg x 10 Reps

Dumbbell skull crusher Set 1. 7.5 kg x 10 Reps Se t2. 7.5 kg x 10 Reps Set 3. 7.5 kg x 10 Reps Set 4. 7.5 kg x 10

Reps Ab pulldown Set 1. 10 kg x 30 Reps Set2. 10 kg x 30 Reps Set3. 10 kg x 30 Reps Set4. 10 kg x 30 Reps Set5. 10 kg x 30

Reps V bar push down or rope Set1. 10 kg x 10 Reps Set2. 10 kg x 10 Reps Set3. 10 kg x 10 Reps Set4. 10 kg x 10 Reps Set5. 10 kg x 10

Reps Low to high cable fly Set 1. 20 kg x 10 Reps Set 2. 20 kg x 10 Reps Set 3. 20 kg x 10 Reps Set 4. 20 kg x 10 Reps Set 5. 20 kg x 10 Reps

Incline Dumbbell rear fly Set 1. 5 kg x 10 Reps Set2. 5 kg x 10 Reps Set 3. 5 kg x 10 Reps Set 4. 5 kg x 10 Reps Set 5. 7.5 kg x 10 Reps

Deep crunch/decline crunch Set1. 20 Reps Set2. 20 Reps Set3. 20 Reps Set4. 20 Reps Set 5. 20 Reps

Supplements

I made my homemade preworkout

5 grams of creatine monohydrate

5 grams of   citrulline malate

5 grams of beta alanine

Crystal light

200mg of caffeine pill.

This is to save money instead of buying expansive preworkout and its under dosage.

The @mealplan looks fine, except you hit 3000 calories.. I thought you were going to try aiming for 2700 to start with? haha. But that's OK.. if you want to try 3000 calories, there's not harm in that. But if you aren't losing weight/fat, then you will need to recude that number. Remember if you are struggling to hit your protein goal, you can try adding some Greek yoghurt, some more eggs, some beans etc. But it looks like you managed to get your 250g with that day of eating.

You're following the PPL program right? If you hit 10 reps for your first two sets on the bench press, and then 9 reps, you started off too light - you want to aim for the rep range that the program gives - 7, 7, 6, 4, 3.

For the rest of your exercises. it again looks like you went a little too light, especially on the seated dumbbell press. If you could do 22.5kg for 10 reps, you shouldn't be starting out with 5kg.. in fact your first 3 sets there would basically have been wasted sets. You should be aiming for 8-10 reps per set. That means if you can get every set done with 10 reps, it's definitely time to increase the weight next time - ideally, by the time you get to your 4th set, if you are still using the same weight, you should only be able to get 8 reps.

If you watch my form in the video, I demonstrate how to do each exercise. If you want a more in-depth video for each exercise that you struggled with, you can find them by searching for them on my channel. For example, I'll link you a video for the ab pulldown below. And if you can't do the deep crunch yet, that's OK, just do the alternative decline crunch - that's the reason the decline crunch is there, for anyone who doesn't have the core strength yet to do deep crunches 😊 

For meal planning I'll try lowering to 2700 calories and trying beans and lenils but the problem is that both of them have high carbs.

The reason I did the lower seated dumbbell press weight is because I need to practice the proper form to prevent from injuries. I thought those dumbells are 5kg but I realized that I was carrying 2 dumbbells that adds up to 10 kg. I use the video on your channel for individual exercises. I will be doing

pull a back biceps traps for today but there will be some alternative changes:

for instead of doing deadlift, I'll be doing dumbell deadlift because I need to practice the proper form. I'll use this video https://www.youtube.com/watch?v=GejWvj_Obf4

These are the food i bought from the grocery

lean ground beef

https://www.realcanadiansuperstore.ca/Food/Meat-%26-Seafood/Beef-%26-Veal/Ground-Beef-%26-Burgers/Scale-Label-Div-Lean-Ground-Beef%2C-Club-Pack/p/20001988_KG#nutrition_facts

chicken thigh

https://www.realcanadiansuperstore.ca/Food/Meat-%26-Seafood/Chicken-%26-Turkey/Thighs-%26-Legs/President%27s-Choice-Blue-Menu-Blue-Menu-Chicken-Thighs%2C-Air-Chilled%2C-Boneless-Skinless%2C-Club-Pack/p/20789235_KG

lentils

https://www.realcanadiansuperstore.ca/Food/Pantry/Pasta%2C-Rice-%26-Beans/Dried-Beans/Split-Red-Lentils-/p/20558862_EA#nutrition_facts

instead of doing barbell upright row I'll do dumbbell upright row instead

Deadlift     (dumbbell deadlift)                                                   

Deadlift AMRAP

Barbell Bicep Curl                                          

Lat Pulldown                                                   

Barbell Upright Row      (dumbbell upright row)                                 .

Dumbbell Bent-Over Row                             

Barbell Reverse Curl                                     

Dumbbell Shrug                                             

Wood Chopper                                               

Standing Dumbbell Oblique Crunch           

This below is the actual receipe of chicken peanut butter thigh without skin and I weigh in total by grams for the whole receipe.

chicken thigh without skin nutrition info

I had a bad workout day because I'm struggled with the exercises in pull a back biceps and traps program.

Deadlift, Barbell Upright Row and Dumbbell Bent-Over Row. I'm planning to ask the trainer for help. I've tried watching those individal exervises video serveral times but I kept messing it up and not in the proper form.

Nutrition has been struggle for me although I did lower the calories but didn't make the protein goal. I noticed that there wasn't any mixed vegetables added.

Diet looks good! You are almost at your target numbers! Just a bit more tweaking and you will get there - diet is all about trial and error, so you just have to find the foods and plan that works best for your and your lifestyle.. and of course helps you reach your goal 😊 

Hopefully the trainer can help you out. I do my best to make sure the form is easy to follow on my videos, but it can be tough when you are just starting out and don't have another set of eyes watching you. If you ever want more of a 1-on-1 session where we can actually go over your form and things, you can always book a consulation with me! http://muscularstrength.com/consultations-scottherman

the trainer did go over deadlift and its a one hour lesson and it took a while for doing a simple deadlift but I still have much learning to do. the goal is to proper form and not put weights which would damage my back. He told me to lock the shoulder blade back and to not move my back but just stick out my butt and stay straight my legs and not bent knees.

Mar 8, 2018 - Legs


Seated calf raise 
Set1. 45 kg x 20 Reps
Set2. 75 kg x 20 Reps
Set3. 85 kg x 20 Reps
Set4. 85 kg x 20 Reps


Prone leg curl/seated leg curl 
Set1. 15 kg x 10 Reps
Set2. 35 kg x 10 Reps
Set3. 50 kg x 10 Reps
Set4. 85 kg x 10 Reps
Set5. 95 kg x 10 Reps


Barbell calf raise(used machine for calf raise instead) 
Set1. 10 kg x 20 Reps
Set2. 50 kg x 20 Reps
Set3. 70 kg x 20 Reps
Set4. 95 kg x 20 Reps
Set5. 110 kg x 20 Reps


Machine Leg Extension 
Set1. 15 kg x 10 Reps
Set2. 70 kg x 10 Reps
Set3. 85 kg x 10 Reps
Set4. 85 kg x 10 Reps
Set5. 110 kg x 10 Reps


Barbell Squat 
Set1. 7 Reps
"Used leg press machine because of inexperience barbell squat"
Set2. 90 kg x 7 Reps
"Used leg press machine because of inexperience barbell squat"
Set3. 180 kg x 7 Reps
"Used leg press machine because of inexperience barbell squat"
Set4. 230 kg x 7 Reps
"Used leg press machine because of inexperience barbell squat"
Set5. 230 kg x 3 Reps
"Used leg press machine because of inexperience barbell squat"


Barbell squat amrap("used leg press machine because of inexperience barbell squat") 
Set1. 180 kg x 20 Reps


Single leg dumbbell step up 
Set1. 10 Reps
Set2. 5 kg x 10 Reps
Set3. 5 kg x 10 Reps
Set4. 5 kg x 10 Reps
Set5. 5 kg x 10 Reps

didn't do Stiff-Leg Deadlift  because of inexperience in deadlift and need practice. 

still need to work on my nutrition since I'm still struggling with balancing the calories and meeting the protein.
I'll post my nutrition on my next post. Also, I've sent a pm to you via your site regarding the consulting on one one one coaching.

OK well if your trainer told you to keep your legs straight.. that is a stiff-leg deadlift. It's very different to a conventional deadlift. I'll link you to my video below which covers exactly what you need to know about the deadlift.

Again, with your routine, you shouldn't be increasing the weight as much as you are while going through the reps. You're basically doing some wasted sets by starting off so light - your last set on everything seems to be the heaviest, but that should only be the case for the compound movement (in this case, the squat). That compound movement should also follow a 7, 7, 6, 4, 3 rep scheme.. are you following the PPL program @ajames21? All of the reps are there so you can know exactly what to do for each movement - http://muscularstrength.com/Push-Pull-Legs

Also, I see you did the leg press instead of squats.. I can understand your concern, but keep in mind the only way you will get better at squats is by actually doing them and working on your form 😊

the reason I did the light weight is because I need to do proper form and finding out what's my limit of the max weight. Yes I been following it but sometimes its not easy to follow and sometimes the directions are not always clear. Now I think I understand now for the program, I'm suppose to lift only at the maximum weight that I can push not increasing weight like for example in Barbell Bench Press  five sets 5  reps  7, 7, 6, 4, 3 the maximum i can push is 85 lbs and not increasing the weight.

My legs feel sore but I did have a great workout for yesturday compare to other day. Its learning curve and I've got to get used to it.

here's my yesturday nutrition plan

Ok, I think I may have found the problem with nutrition and its definelty the peanut butter chicken that seems to be the main cause. I think I'm going to replace it with just lemon chicken without skin for receipe for next time. That would probably solved my nutrition problem.