Hey guys! So here it goes... I'm a complete newb to everything fitness and nutrition. I've been at it for a little over a month and doing a lot of nutrion things wrong until recently wandering upon Scott Herman Fitness!!! Stumbled upon you on YouTube while trying to learn the proper forms of lifting. Since then I've been hooked on Scott Herman Fitness and have watched nearly all the videos, some multiple times. Okay enough ass kissing. I started going over the meal plans on the site and quickly learned that I just can't consume everything for the day. I end up feeling over filled all day and just fat because I feel like I'm eating all day. Being new I don't know how I'm supposed to feel but I'm afraid to go backwards on my diet if I'm doing something wrong. I attempted one meal plan tonight that is on the low side of my daily calorie intake. Needless to say I was way low on my chart simply because I can't consume it all. Anyway is this typical and is this where supplements come into play? Forgive me that I am very uneducated to it all but am learning a lot very quickly.

I'm 34, 5' 8" currently 165 lbs. not 100% on my BF% but I'm going to say 18-20% by the research I've read. When I started being self conscience about myself a couple months ago I weighed 180 and slowly brought the weight down by cutting my portions and drinking lots of water. There was a time where I was pushing 190 Lbs. My #1 goal is overall lean muscle gain although currently I'm focusing on fat loss. I have a very busy schedule with work and kids but I'm able to hit the gym 5 days a week for at least an hr. I hit it hard in lifting every day and do 30 min cardio 3 days. I am also a drummer so I get some pretty heavy workouts in my hr sessions twice a week. BMR is 1728/2679. daily calorie is 3100-3800. Not sure what all I need to include. Anyway I am just having trouble feeling good while eating all day long with what's provided in the meal plan. You ROCK Scott, keep bringing the good stuff! Thx!

Allen

Really? Nothing?

Hey Allen, it's the holidays man! You need to be patient!

Sounds like you are getting a good handle on everything and thanks for the kind words!

So this is the info I pulled from what you provided above.

Weight: 165lbs

Body Fat: 18%

Fat weight: 30lbs

Lean Weight: 135 lbs

BMR: 1728/2679

Calories: 3100-3800

Right off the bat, It doesnt make sence that you are eating 1200 calories over your BMR. To gain muscle you only need to be 250 to 500 calories MAX over your BMR.

My calculator gives you AT REST and IN MOTION so we can average them together.

(1728 +2679) / 2 = 2203.5 calories

If I were to make a guess I would put your daily macros at:

Protein: 225 grams (900 calories)

Carbs: 170 (680 calories)

Fat: 68 grams (612 calories)

If you can use the SHF meal planner to log your food it will add all your macros automatically. Then you can compare those numbers here. You can also use the meal plan app for my planner and use the BARCODE scanner to make entering your food much easier! Check it out!

Sweet thx Scott! Sorry man I wasn't trying to be a dick or anything. Just very frustrated that I can't get everything lined out properly. I'm trying really hard to do things correctly and don't want to screw up. Having a hard time understanding everything. I think I'm just over complicating things. Ur the man! I really appreciate u taking time out for me. Thx

haha no worries man. I got your back, but I like to dish out a little fun too.

Did my post help you? Do you have more questions? Let me know brotha! #HTH

Happy Holidays!

YES! Helped me so much thx again! I'm still confused on how all the numbers equate and how u figure out ratios Depending on ur goals. I've been going off of ur estimated P/C/F ratios. I've decided to supplement with whey powder and learning the proper ways to do so. I'm down to 160 lbs now. Fluctuating day to day but steady decrease so needless to say I'm impressed and having a good time. This is the first time I've seen muscle definition on my body so it's exciting! All thx to u brutha! I'm actually burning out my gym buddies with some of the hardcore workouts I'm learning from ur vidz! HTH!!!

Im still learning how to work the meal planner. It always has the wrong BMR numbers in and never gives me the correct ratios I'm looking for. But like I said I'm working to change foods around just real teadious. My biggest concern is to do things as correct as possible so I don't go backwards because I'm working hard to get healthy. So far so good! Thx again Scott!!!

Another question I had was, you had posted that my average BMR is 2203.5, so to loose weight I need to subtract 500-1000 from that number, correct? If so I haven't been doing it correctly! I'm not sure where I got the 3100 - 3800 calorie number from. I think I just saw that number on the meal planner and went with that not knowing. However, I've been sticking to your ratio u provided and eating around 2100 cal a day. I'm looking to lean out as much as possible as quick as I can to meet my goals. Thx again Scott. I know ur busy. I appreciate ur time!

Hey man! So happy that my info helped you! Glad you are able to kill it at the gym too! Your workout buddies must love the brutal workout too! haha

For muscle gain you have to manipulate my meal planner a bit. I am working with the company that programs it so you can actually enter what your goal protein carbs and fat are. Typically if you do a high protein diet the planner will say you are TOO HIGH.. but that is because it is set up for the average person when trying to lose weight or gain muscle. As long as you know what your numbers should be for th protein carbs and fat, don't worry if the planner gives them a bad grade. But DEFINITLELY make sure you have A's for the vitamins and minerals.

Also, to lose weight you want to be around 250-500 BELOW your average BMR. Stick to the ratios I gave you for abit longer. Keep in mind that when in a deficit you run the risk of losing musle. With the high protein diet you will lose fat while gaining muscle. Just make adjustments as needed!

Hope you have an amazing New Year brotha! Be Safe! #HTH

Hey thx a lot Scott! Ur really helping me out man. I'll stick to what u've taught me and keep pushing it in the gym!!! I've been hitting the protein a tad heavier just to keep the muscle gains coming as I'm dropping lbs. Thanx again for ur quick response. Be safe tonight!!!

Thanks man! Happy to help and thanks for the well wishes! Flight was canceled AGAIN! Storm is being called Hercules... lol Hopefully will get home tonight!

Regarding "Building Your Meal Plan"

Thank you for the article. Just exactly what I need. I'm having trouble with the calculations. I think my grams of Carbs. or too high for losing weight. Here are my stats:

Weight: 221 LBS

Body Fat: 28%

Height: 5'10"

Age: 43

Moderate Excercize: I lift 4 times a week with cardio every day except Sunday. (currently adding workout to the site)

BMR: Average = 2604 cal

                                             At Rest: 2042(.62) + In Motion: 3166(.06) = 5208(.68) / 2 = 2604(.34)

Cal. to Lose Weight: 2104 cal

                                           BMR Average: 2604 - 500 = 2104 cal

Lean Weight: 159 LBS

Fat Weight: 62 LBS

                                 Protein: 159g - 636 cal.

                                       Fat:   56g - 504 cal.        Protein 636 cal. + Fat 504 cal. = 1140 cal.

                                   Carbs:  241g - 964 cal.       Lose Weight 2104 cal. - Protein and Fat 1140 cal. = 964 cal.

                                              Total: 2104 cal.

My question is: If the Carb. Intake Guide Lines are - Fat Loss 50g to 100g than I'm more than double the grams of what I need to be and if so, how do I distribute the extra 141g of carbs. to be in the Fat Loss range? What do you recommend?

Where did I go wrong?

                Where should I be?

                              What is the meaning of Life? Aaaaaaa.....

Any suggestions and help would be much appreciated. Thank you so much for keeping with your dream of helping others. This is a great website. The workout videos are excellent. I pull them up on my phone in the gym to make sure I do an excercize correctly as I'm learning. Thanks again. I'll talk with you later.

A Hermanite Forever!

Arthur Andrews

Have u watched Scott's vid on how to calculate for ur macros? Super informative very easy to understand. http://youtu.be/hZjxWqwoWTg

Hello Arthur,

Great job with your calculations! Even when doing a "fat loss" meal plan you can still use the high protein guidelines of 1.5 times LEAN WEIGHT

Protein: 238g (952)

Carbs: 150g (600)

Fat: 61g (549)

Calories: 2104

See how you like these numbers :) #HTH

Yah those numbers are much better. Thank you for your attention. You Rock!

Thanks ABrowning for your help.

Haha!!! No sweat man! I'm a noobie to everything fitness and nutrition so if I can help anyone it's a good thing!