Hi all, and a Happy New Year!

I'm still in the process of completing my profile but I've uploaded a typical day's fuel intake on a workout day. I've used the SHF Meal planner and i'm mostly A's every day.

My goal is to be around 11st (currently 11st7lbs-11st3lbs), with low body fat (currently 20%ish), with strength and stamina to hopefully help improve my quality of life with Fibromyalgia.

I want to carry as little weight as I can, but not be skinny. The weight I do carry around I want it to be worth carrying around so that equals muscle. I want to improve my confidence by at lest having a body that looks like it functions well on the outside!

Because I suffer with fatigue I want to increase my strength and endurance to try and counter-balance myself.

I workout Mon, Wed, Fri at the gym, possibly a Sat or Sun if my body allows. At home I do yoga along with SHF cardio on YouTube.

Any advise would be gratefully received.

Kind regards.

Ok, let's tak a look....

Total Calories: 353 Carb=46g Prot=15g Fat=15g

Total Calories: 257 Carb=21g Prot=38g Fat=4.1g

Total Calories: 333 Carb=45g Prot=22g Fat=5.5g

Total Calories: 307 Carb=55g Prot=24g Fat=0.97g

Total Calories: 349 Carb=42g Prot=40g Fat=0.65g

Weight: 159lbs

Protein: 139

Carbs: 209

Fat: 26

Calories: 1599

Based on what you have I want to make a few adjustments. The meal planner might say your protein will be TOO HIGH.. but thats ok. I am working with them to make it so we can enter our own goals for your main macros. But defintiely keep the vitamins and minerals to all As as best as you can.

We need to boost your protein up to about 238 GRAMS a day, Fat needs to be closer to 60-80grams a day

SO:

Protein: 238 grams

Carbs: 209 grams

Fat: 60-80 grams

For your workout split... let's start with what you are currently doing on these days and go from there. Can you list the exercises, sets, and reps?

Happy New Year!

Hey Scott,

Thank you so much for your time in helping me!

I've been unable to copy and paste my routine onto here as I can't find that function, not sure if i'm being dumb or that it's just not possible

I've attached a "Word" document via your customer service e-mail facility. I hope you are able to get it this way. If you can't could you please suggest an alternative route.

Thank you again

Kind regards

James

Hi Scott,

I've been able to upload my routine onto my Meal Plan section.

Thanks.

hi scott...happy new year and best wishes to have a big acheivements in ur life.....

here i have an important information : my age 23 , weight 62 , height 5.2 inches and my BMR : 2000 + 250 calories

i work out 4 to 5 days a week and my goal is to build lean muscle mass for overall muscle growth......

my macros information : protein :180 grams , carbs :260 grams , fats : 55 gram

I used ur meal planner to make my meal plan which is as follows:

• Breakfast     Bread, whole wheat, 100% : 2 regular slice : 138 cal     Egg, white only, cooked : 150g : 75 cal      Oatmeal, cooked, instant, fat not added in cooking : 150g : 145 cal      • Snack 1     Apple, raw : 1 medium (2-3/4" dia) (approx 3 per lb) : 81 cal     • Lunch       Yogurt, fruit variety, lowfat milk : 150g : 153 cal     Carrots, raw : 1 medium : 26 cal     Walnuts : 50g : 321 cal       • Snack 2     Banana, raw : 1 medium (7" to 7-7/8" long) : 109 cal     Almonds, unroasted : 4 almond : 28 cal       • Dinner       Rice, white, cooked, instant, fat not added in cooking : 150g : 146 cal   Delete   Red kidney beans, dry, cooked, fat not added in cooking : 100g : 126 cal   Delete     • Snack 3     Orange, raw : 1 medium (2-5/8" dia) : 62 cal     Yogurt, fruit variety, lowfat milk : 100g : 102 cal

Total Calories: 1511   Carb=235g Prot=61g Fat=43g + 0ne scoop Bsn syntha 6 in morning and one after workout

here i have problem of adujusting protein i have to reach upto 180 grams so how can i do it.?????????

Also i need to tell u that i 'm a vegetarian guy ,consume only eggs as poultry products .i need ur help in building these meal plan as much as accruate as possible......also need some good suggestions to improve it. I will be a great thanks of urs.....

hope i have provided my all info. thats needed....waiting for ur positive reply

1511 calories ? You know a grown man needs at least 2500 calories simply to maintan all the muscles and the natural processes within the body. You will NOT build ANY muscle if you are in this big of a minus in your calories. Moreover you are a vegetarian so you should know that there are TONS of foods that you can eat out there, the internett is a great place to find meals besides meat.
http://www.cookinglight.com/food/vegetarian/vegetarian-meals-00412000083741/
You are getting way to little essential fats in your diet such as omega 3, aswell as iron which can be achived through supplements.

thanx for ur reply........

but this arises a number of questiuons in my mind.......like........

1. if u have notice in my post that that my height is 5.2 inches as per healthy weight indices it should be around 130 to 140 lbs..

also i have mentioned my average BMR which is around 2000 calories plus 250 calories more as per my goal...to gain lean mass....

U told in ur reply that around 2500calories should be consumed but ultimately increase in calories will led to increase in weight which

is not good for health ant this will put urself in overweight catogery of people ,this is what i think because every individual have different height and diff. weight and here age also matters.

Also if u have noticed my macros break down: protein :180 gram , carbs 260 grams , fats 55 grams this equals 2250 calories .

my question here was that i was not able to reach that 180 grams of protein in my meal plan. how can i make it possible to reach there?????????

I was just trying to make my mealplan better as i am a newbeginner , i need some valuable ideas that can make my meal plan better...

anyways thanks for ur reply and looking forward to hear from u.....

Hey man, you have some great questions indeed and I will try to answer them to the best of my ability.

1. 2500 calories is the AVARAGE a grown man needs to maintain. when you say that an increase in weight is not good for health it brings me to wonder. Because if you increase your muscle mass by lets say 2 kg (which is likely to happen sometime in the future) would that be bad for your health ? Of course not and it will most certainly not put you in the overweight class.

When it comes to your macros, I said that you have chosen to be a vegitarian, in other words you should be able to find out what you need to consume to reach your goals. I provided a link with some meals as a suggestion of how to reach your goal. If you are unable to figure it out at this point try any sort of mealplanner or calorie counter or consult a proffesional nutritional psychologist to help you.

When you say you are not able to reach your goal of calories I told you that you can look it up on the internett (or some new advice, read books on the subject). The reason I cannot provide you with a full blown mealplan to fit your macros is because I fill my macros with products like meat, something you cannot fill them with.

Hi Scott,

This has been my fuel for today:

• Breakfast    (Get Suggestions)   Scot's Porridge Oats : 1 Serving : 142 cal   Delete   Milk WHOLE : 2.5 Serving : 163 cal   Delete   Almonds : 1/2 Typical Serving : 82 cal   Delete   Blueberries, frozen, unsweetened : 1/2 Typical Serving : 20 cal   Delete   Tea, leaf, unsweetened : 1 teacup (6 fl oz) : 2 cal   Delete   Centrum Men Multivitamin Tablets : 1 Tablet : 0 cal   Delete   Total Calories: 409   Carb=44g Prot=15g Fat=7.6g		• Snack 1    (Get Suggestions)   Banana, raw : 1 large (8" to 8-7/8" long) : 125 cal   Delete   Maximuscle Promax Lean Protein Shake Strawberry : 1 Typical Serving : 215 cal   Delete   Total Calories: 340   Carb=42g Prot=39g Fat=0.65g
• Lunch    (Get Suggestions)   Kingsmeal Seeded : 1 Slice : 118 cal   Delete   Ham, sliced, prepackaged or deli, luncheon meat : 1 Typical Serving : 45 cal   Delete   Egg, whole, fried : 2 medium : 158 cal   Delete   Milk WHOLE : 0.2 Typical Serving : 13 cal   Delete   Total Calories: 334   Carb=19g Prot=21g Fat=14g		• Snack 2    (Get Suggestions)   maximuscle lean pro bar : 1 bar : 204 cal   Delete   Total Calories: 204   Carb=18g Prot=20g Fat=5g
• Dinner    (Get Suggestions)   Beans, string, green, cooked, from frozen, fat not added in cooking : 2 Typical Serving : 38cal   Delete   Carrots, raw : 1 Typical Serving : 12 cal   Delete   Avocado, raw : 1/2 avocado, California (black skin) : 139 cal   Delete   Tomatoes, raw : 2.35 cherry : 8 cal   Delete   John West Tuna Chunks in Spring Water : 1 tin : 63 cal   Delete   Green Giant Sweetcorn : 1/4 Can : 22 cal   Delete   Total Calories: 283   Carb=24g Prot=20g Fat=14g		• Snack 3    (Get Suggestions)   Pumpkin and/or squash seeds, hulled, roasted, salted : 1/4 Typical Serving : 37 cal   Delete   Maximuscle Promax Lean Protein Shake Vanilla : 1 Typical Serving : 224 cal   Delete   Greek Style Yogurt ASDA Chosen By You : 1 Serving : 130 cal   Delete   Almonds, roasted : 0.5 oz (22 whole kernels) : 88 cal   Delete   Total Calories: 478   Carb=20g Prot=48g Fat=11g
Total Calories: 2047   Carb=167g Prot=165g Fat=52g View Complete Nutrient Summary

Hope this helps you help me!

Don't ever use a chart to say what weight is healthy. That is based on the average person not bodybuilding. If you are gaining muscle you will still be healthy if at a heavier weight.

In the meal planner you can choose VEGETARIAN and the planner will give you lots of options for foods. Why are you not using a protein supplement to help you reach your goals?

Hey James!

The workout looks pretty intense! But try to keep the rep ranges in the 12-15 range if you want to focus on muscle gian.

As for the meal plan.. Carbs are good, but lets boost the protein closer to 200-230grams and the fat up to like 60-80grams.

You are doing a lot of work in your workouts and I fear you are not eating enough. :)

Have a great week!

Thanks Scott, I will adjust my meal plan to up my protein and good fats.

Now the hard part though, having to explain to my wife that more meat is needed!!! Thinking on it though, if she does have a problem with it I'll let her take it up with you, as you say, "I'm here for you"

Thanks so much for the advice.