Forums

Results 1 to 4 of 4
Page 1 of 1
Jump to page:
Jump To:
  • Posted On: 11-23-19, 10:50 am (EST) #1

    in depth guide to meal plan and program

    November 23, 2019, 10:50 am

    Hello Scott, 


    My name is Bassam and first I want to thank you for your work, your website is far the best one I've ever seen. I want your help to guide me through the right direction because I've been having really hard time to know where to start! 


    Just to walk you through my lifting history :) I've been working out during college for 3 years, not in constant way, but I was going to the gym more than 3 times a week. I was really skinny at that time and I gained some lean muscle over that time (from 110 lbs to 130 lbs). However, after I graduated, I stopped working out for like 5 months, and over that time I gained a little more weight. 


    Basically, I would consider myself as "skinny-fat" and these are my in-body measurments 


    Age: 23
    Height: 168 cm (5'5 ft)
    Weight: 148 lbs
    Muscle Mass: 65 lbs
    Body Fat Mass: 32 lbs
    Body Fat Percentage: 22%
    Waist-Hip Ratio: 0.94
    BMR: 1505 kcal

    So my question is, I am not trying to gain more size because my normal weight would be (156 lbs). However, I am really trying to lose the body fat percentage (which mostly are on my core and oblique) and gain lean muscle. In my status, I would consider as "skinny-fat" so I am not sure if I should bulk at this point (as I heard that your body fat % will decrease as you bulk), or should I cut then gain lean muscle.


    please your advise is much needed to guide, and I would like to subscribe to the platinum+ if this would help! 


    MY FINAL GOAL IS TO BE AT THE CURRENT WEIGHT I HAVE OR SLIGHT MORE BUT WITH LESS FAT AND MORE LEAN MUSCLE

    My main goal right now to cut down the percentage fat no matter what (, because I've never had that high percentage in my life. So I want to lose my fat weight, till I reach 135 lbs and start bulking lean muscle. (I also have a little bit of muscle mass, so I am not that fat or skinny haha)


    So can you help me with the following steps:


    - Which one of your programs is you think I should follow?

    - How can I calculate the calories I should be consuming a day?


    Here is a picture to help demonstrate, and also a picture of the measurments that I took


  • Posted On: 11-25-19, 11:24 am (EST) #2

    in depth guide to meal plan and program

    November 25, 2019, 11:24 am
    Posted by: Bassambog

    Hello Scott, 


    My name is Bassam and first I want to thank you for your work, your website is far the best one I've ever seen. I want your help to guide me through the right direction because I've been having really hard time to know where to start! 


    Just to walk you through my lifting history :) I've been working out during college for 3 years, not in constant way, but I was going to the gym more than 3 times a week. I was really skinny at that time and I gained some lean muscle over that time (from 110 lbs to 130 lbs). However, after I graduated, I stopped working out for like 5 months, and over that time I gained a little more weight. 


    Basically, I would consider myself as "skinny-fat" and these are my in-body measurments 


    Age: 23
    Height: 168 cm (5'5 ft)
    Weight: 148 lbs
    Muscle Mass: 65 lbs
    Body Fat Mass: 32 lbs
    Body Fat Percentage: 22%
    Waist-Hip Ratio: 0.94
    BMR: 1505 kcal

    So my question is, I am not trying to gain more size because my normal weight would be (156 lbs). However, I am really trying to lose the body fat percentage (which mostly are on my core and oblique) and gain lean muscle. In my status, I would consider as "skinny-fat" so I am not sure if I should bulk at this point (as I heard that your body fat % will decrease as you bulk), or should I cut then gain lean muscle.


    please your advise is much needed to guide, and I would like to subscribe to the platinum+ if this would help! 


    MY FINAL GOAL IS TO BE AT THE CURRENT WEIGHT I HAVE OR SLIGHT MORE BUT WITH LESS FAT AND MORE LEAN MUSCLE

    My main goal right now to cut down the percentage fat no matter what (, because I've never had that high percentage in my life. So I want to lose my fat weight, till I reach 135 lbs and start bulking lean muscle. (I also have a little bit of muscle mass, so I am not that fat or skinny haha)


    So can you help me with the following steps:


    - Which one of your programs is you think I should follow?

    - How can I calculate the calories I should be consuming a day?


    Here is a picture to help demonstrate, and also a picture of the measurments that I took


    Hey Bassam!  Welcome to the site and thank you so much for your kind words!!  It was really great reading about your journey and don't worry, lots of people have the same frustrations when they are trying to lose weight and build muscle at the same time!


    Based on your goal and frame, you should start with my PPL program.  In month 1 and 2 of the program you will also be completing some circuit type workouts to help out with your overall calorie burn, while also still training with intensity.  I have always found that in cases like yours, combining circuit training with heavy lifting really helps.  But at the end of the day your total calories is going to be the main driver of your goals.


    Judging on how your frame looks, you should be able to lose fat and build muscle at the same time, but you HAVE to not be afraid to EAT.  If you don't eat enough you will remain skinny fat and have a really hard time building muscle.  Trust me!  But we don't want to BULK either.. we want to stay closer to maintenance calories or around 250 - 500 calories above.  Here are some numbers to work with as a starting point.


    STARTING MACROS

    CALORIES: 2,150

    Protein: 173g

    Carbs: 230g

    Fat: 60g


    Now remember, these are "starting macros" which means we need to try them for 2 - 3 weeks and then see how you feel and make adjustments accordingly.  so you have to keep me informed as you train!


    Also, as a PLATINUM+ member you have access to my custom @mealplan.  You can view it here on the site or in the app.  Have you checked this out yet and entered your information? If so, what were your suggested macros?  What's great about my system is that you can even add in your own foods as well!


    Looking forward to hearing back from you!



  • Posted On: 11-28-19, 3:32 am (EST) #3

    in depth guide to meal plan and program

    November 28, 2019, 3:32 am
    Posted by: Scott_Herman

    Hey Bassam!  Welcome to the site and thank you so much for your kind words!!  It was really great reading about your journey and don't worry, lots of people have the same frustrations when they are trying to lose weight and build muscle at the same time!


    Based on your goal and frame, you should start with my PPL program.  In month 1 and 2 of the program you will also be completing some circuit type workouts to help out with your overall calorie burn, while also still training with intensity.  I have always found that in cases like yours, combining circuit training with heavy lifting really helps.  But at the end of the day your total calories is going to be the main driver of your goals.


    Judging on how your frame looks, you should be able to lose fat and build muscle at the same time, but you HAVE to not be afraid to EAT.  If you don't eat enough you will remain skinny fat and have a really hard time building muscle.  Trust me!  But we don't want to BULK either.. we want to stay closer to maintenance calories or around 250 - 500 calories above.  Here are some numbers to work with as a starting point.


    STARTING MACROS

    CALORIES: 2,150

    Protein: 173g

    Carbs: 230g

    Fat: 60g


    Now remember, these are "starting macros" which means we need to try them for 2 - 3 weeks and then see how you feel and make adjustments accordingly.  so you have to keep me informed as you train!


    Also, as a PLATINUM+ member you have access to my custom @mealplan.  You can view it here on the site or in the app.  Have you checked this out yet and entered your information? If so, what were your suggested macros?  What's great about my system is that you can even add in your own foods as well!


    Looking forward to hearing back from you!



    Hello Scott, Happy thanksgiving and thank you for your quick reply. I started the PPL program along with a custom meal plan.

    However, I have a couple questions I would like to know your opinion on.. 


    1- I have read many previous cases for people who has a similar body shape as me (skinny fat, hi fat %), and I notice that the majority has been following a different direction, where they suggested to cut down a couple of kg, e.g (from 67 kg to 62 kg body weight) and (body fat percentange from 22% to 15-16%) along with healthy diet (increasing protein intake more than carbs), then start to build lean muscle. Whats your opinion on that? I am having a hard time to eat that much calories, and most of my days I go up to 1500-1600 calories, where 500-600 calories deficit than my maintenance 


    Is is a possible plan to follow? I am just afraid that following this kind of meal plan and eating that much would actually make me gain more weight, while I am only focus now is to lose the body fat (specially belly and love handles) then I can build up from that point. 


    Thank you, 

  • Posted On: 11-29-19, 9:57 pm (EST) #4

    in depth guide to meal plan and program

    November 29, 2019, 9:57 pm
    Posted by: Bassambog

    Hello Scott, Happy thanksgiving and thank you for your quick reply. I started the PPL program along with a custom meal plan.

    However, I have a couple questions I would like to know your opinion on.. 


    1- I have read many previous cases for people who has a similar body shape as me (skinny fat, hi fat %), and I notice that the majority has been following a different direction, where they suggested to cut down a couple of kg, e.g (from 67 kg to 62 kg body weight) and (body fat percentange from 22% to 15-16%) along with healthy diet (increasing protein intake more than carbs), then start to build lean muscle. Whats your opinion on that? I am having a hard time to eat that much calories, and most of my days I go up to 1500-1600 calories, where 500-600 calories deficit than my maintenance 


    Is is a possible plan to follow? I am just afraid that following this kind of meal plan and eating that much would actually make me gain more weight, while I am only focus now is to lose the body fat (specially belly and love handles) then I can build up from that point. 


    Thank you, 

    Happy Thanksgiving Bassam!!


    Great questions and this is the exact reason why PLATINUM+ is so great.  Questions like these are super important, especially with so much information out there! 


    1. Because you are "skinny fat" right now and just started training seriosuly you are going to experiance newbie gains.  When you just start training and eating correctly, your body is hypersensitive to this new stimulous and you will see much faster muscle growth in the first 1 - 3 months.  Now, as you are building muscle, your "total bodyfat" may stay the same, but because we are increasing your Lean Body Mass, your bodyfat % will still go down.  At this point in your journey your goal shouldn't be "cutting" because that is why you are skinny fat to begin with.  You are not eating enough to support the lean muscle mass on your body and it is being broken down.


    Also, you are having a hard time eating 2100 calories because your body is not used to it.  It will take a few weeks until your body basically reprograms itself and it feels "normal" to eat that much.  In fact, you may want to eat even MORE food after 4 - 6 weeks!


    You have to really take to heart that as of now you are "undereating" and that is why you are skinny fat.  It's a really hard concept to wrap yur mind around.  "Eat More to Lose Weight", but it is true.


    Let's do this then.  If you are maxing out at around 1,600 calories.. let's stick to the for 2 weeks. and then we can boost another 250 calories.


    Calories: 1655

    Protein: 140g

    Carbs: 150g

    Fat: 55g


    Are you logging on the meal planner app?  Be sure to checkin with me!

Results 1 to 4 of 4
Page 1 of 1
Jump to page:
Jump To: