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  • Posted On: 04-18-20, 6:52 pm (EDT) #1

    Getting Started

    April 18, 2020, 6:52 pm

    Hi Scott,

     

     

    We have been messaging on email and Instagram for a few weeks now. I was able to upgrade to platium+ and move forward with our plan. 

     

    Things you should know about me:

     

    I attend DePaul University in downtown Chicago, and I am very busy because of my demanding schedule. Finding a meal plan that works with my budget, and fast paste lifestyle is important to me. 

     

    Additionally, drinking is a part of my social life, and it is also something I enjoy. I know alcohol is very calorie dense, but finding a balance between my social life, and fitness goals is also important to me.  

     

    Finally, I am low on cash because my university only allows for me to work 15 hours a week during academic sessions. That said, living in Chicago is generally pretty expensive—this includes groceries. I do believe that you can eat healthy on a budget, so this doesn’t concern me too much, but I feel like its important enough to mention. 

     

    My Current Stats

     

    -Male

    -6’ 0 inches

    -225lbs

    -20 years old

    -Body Fat Percentage: 25-30% (Estimate)

     

    I would describe myself more as skinny fat, rather than fat.

     

    My Goals:

     

    I would like to be leaner and build a small amount of muscle, my dream body is not a bodybuilder body, but rather an athletic, fit, person—a good example of this is Tom Daley, an Olympic diver, check out his Instagram if you need a better idea (@tomdaley). Overall, lose enough fat to see my abs, and chest pop a little. A very proportionate body. 

     

    My current diet:

     

    I have constructed a meal plan based on your meal plan video. However, I found it too costly to afford the amount of protein I was supposed to be consuming and dismissed it from there. However, I am not sure if I am calculating everything accurately, when considering my goals. I put the highest protein multiplier because I have heard that high protein diets are great for weight loss. Once again, I am a novice, and I feel like my numbers are off.

     

    Additionally, I have been experimenting with IF and the OMAD this week. I feel like it helps me to maintain a caloric deficit. What are your thoughts on this? I am not currently using a meal plan, but I am willing to start so long as the plan works with my circumstances. 

     

    Could you assist me in this, by providing me with the protein, carb, and fat multiplier you think I should be using? 

     

    A typical day of eating: 

    Breakfast

    -3 eggs

    -1 tablespoon of butter

    -salt and pepper

     

    Lunch

    -2 slices of wheat bread

    -chicken breast deli meat

    -a slice of cheese

     

    Dinner

    -Protein 50% of my plate

    -starchy carb 25% of my plate

    -Fibrous carb 25% of my plate (veggies)

     

    My training schedule:

     

    I think I am going to start the platinum fat loss program. Let me know what you think of this. I have been running and doing random workout videos on your channel. Should I just be following your routines? Anything else I should know here? 

     

    Question Recap:

    -What multipliers should I be using for my meal plan?
    -Can I just follow your workout schedule for the fat loss program?

    -What is a good weight for me to set as a goal? 190?

    -How many weeks until I can really start seeing results? (I understand this is hard to answer, but assume I am consistent, and following the routine perfectly) 

    -Is there anything else you want me to know? 

     

     

    Best Wishes, 

     

    Brett A. 

  • Posted On: 04-20-20, 6:38 pm (EDT) #2

    Getting Started

    April 20, 2020, 6:38 pm
    Posted by: balvara7

    Hi Scott,

     

     

    We have been messaging on email and Instagram for a few weeks now. I was able to upgrade to platium+ and move forward with our plan. 

     

    Things you should know about me:

     

    I attend DePaul University in downtown Chicago, and I am very busy because of my demanding schedule. Finding a meal plan that works with my budget, and fast paste lifestyle is important to me. 

     

    Additionally, drinking is a part of my social life, and it is also something I enjoy. I know alcohol is very calorie dense, but finding a balance between my social life, and fitness goals is also important to me.  

     

    Finally, I am low on cash because my university only allows for me to work 15 hours a week during academic sessions. That said, living in Chicago is generally pretty expensive—this includes groceries. I do believe that you can eat healthy on a budget, so this doesn’t concern me too much, but I feel like its important enough to mention. 

     

    My Current Stats

     

    -Male

    -6’ 0 inches

    -225lbs

    -20 years old

    -Body Fat Percentage: 25-30% (Estimate)

     

    I would describe myself more as skinny fat, rather than fat.

     

    My Goals:

     

    I would like to be leaner and build a small amount of muscle, my dream body is not a bodybuilder body, but rather an athletic, fit, person—a good example of this is Tom Daley, an Olympic diver, check out his Instagram if you need a better idea (@tomdaley). Overall, lose enough fat to see my abs, and chest pop a little. A very proportionate body. 

     

    My current diet:

     

    I have constructed a meal plan based on your meal plan video. However, I found it too costly to afford the amount of protein I was supposed to be consuming and dismissed it from there. However, I am not sure if I am calculating everything accurately, when considering my goals. I put the highest protein multiplier because I have heard that high protein diets are great for weight loss. Once again, I am a novice, and I feel like my numbers are off.

     

    Additionally, I have been experimenting with IF and the OMAD this week. I feel like it helps me to maintain a caloric deficit. What are your thoughts on this? I am not currently using a meal plan, but I am willing to start so long as the plan works with my circumstances. 

     

    Could you assist me in this, by providing me with the protein, carb, and fat multiplier you think I should be using? 

     

    A typical day of eating: 

    Breakfast

    -3 eggs

    -1 tablespoon of butter

    -salt and pepper

     

    Lunch

    -2 slices of wheat bread

    -chicken breast deli meat

    -a slice of cheese

     

    Dinner

    -Protein 50% of my plate

    -starchy carb 25% of my plate

    -Fibrous carb 25% of my plate (veggies)

     

    My training schedule:

     

    I think I am going to start the platinum fat loss program. Let me know what you think of this. I have been running and doing random workout videos on your channel. Should I just be following your routines? Anything else I should know here? 

     

    Question Recap:

    -What multipliers should I be using for my meal plan?
    -Can I just follow your workout schedule for the fat loss program?

    -What is a good weight for me to set as a goal? 190?

    -How many weeks until I can really start seeing results? (I understand this is hard to answer, but assume I am consistent, and following the routine perfectly) 

    -Is there anything else you want me to know? 

     

     

    Best Wishes, 

     

    Brett A. 

    Hey Brett! Awesome you made it here to the platinum+ @forum!


    I know what you mean in terms of it getting expensive when trying to chase your goals. Food really does put some strain on your weekly bill, but you're doing well looking for cheaper ways to still hit your macros and calories each day and each week!


    How long have you been training? I see you want to lose some fat but also build a little bit of muscle - if you're a newbie, you might be able to eat in a very small deficit (or maintenance at least) to still gain some muscle while losing fat. But if you've been training for a few years now, then going into a deficit and cutting back to around 15% body fat will be a good idea.


    If cutting is your goal, go with either 1.5g or 2g protein per pound of body weight on the @mealplan calculator. Put fat at 0.55g as well, so that you can keep carbs relatively low at the moment.


    Yes you can follow my workout program for fat loss!


    I wouldn't worry so much about what weight you're aiming for. Aim for a particular body fat percentage. Whatever your weight is doesn't matter as much as how you look and feel!


    Assuming you follow everything to a T, you will see results within weeks and after a month, can have awesome results!


    With the foods you laid out above, they look good, but do you know what your current macro and calorie breakdown is each day? Make sure you figure that out then match it against what you get from the calculator. You can post both of those numbers here if you need some more help with it, but we'll probably want to make sure that the numbers are matching for your fat loss goal!


    Lastly, in terms of IF and OMAD, they can be tools to help you. If they work for your lifestyle and you enjoy them, go for it! Personally I'm not sure about the OMAD because it has to be loaded and it eliminates the opportunity to get a good pre- and post-workout meal in. But again, if it works for you, all good!


    Hope that helps, hit me back with anything else you need!


    - Scott

  • Posted On: 04-21-20, 12:58 pm (EDT) #3

    Getting Started

    April 21, 2020, 12:58 pm

    Hi Scott, 


    I trained last year using your workout videos a little bit, and ever so slightly using weights at the gym. But maybe like 3 months, and then I stopped until these last two week. For weights because it was overwhelming sometimes, I would you use the "only two exercise you need for muscle growth". But, I am still pretty new. Last summer, I did not use the meal plan, and I dropped almost 30 pounds from your workout at home videos, cardio, and just eating healthier—the same way I do now. But, when I stopped exercising, I gained the weight back pretty slowly.


    What does this mean for my meal plan? Do I need to be in a caloric deficit then? If so how much? 

  • Posted On: 04-30-20, 12:30 pm (EDT) #4

    Getting Started

    April 30, 2020, 12:30 pm

    Hey Brett!


    So because you are a platinum+ member you can use my meal planner on the site and in the app "MuscularStrength".  this way you can log your food each day to ensure you are reaching your goals.


    With a high bodyfat %, but also being "skinny fat" I think it would be best if we tried to eat at closer to a"maintenance" level until your body starts to recomp. 


    We want to do our best to feed your body what it needs to start building up muscle again.  If we go in a deficit right now I fear you will just continue to be skinny fat because you are already not eating enough calories.  Let's start off very conservative with these macros


    Total Calories: 2250

    Protein: 180g

    Carbs: 180g

    Fat: 90g


    I would like to see how your body reacts to this with consistent training over the next 12 - 14 days.  


    Did you start doing the home workouts?  Are you on "Month 1" of the 12 week home program?


    Don't worry Brett, we will get you on track!

  • Posted On: 04-30-20, 7:39 pm (EDT) #5

    Getting Started

    April 30, 2020, 7:39 pm

    Hi Scott, 


    I have been meaning to post again, excuse my late posting. I have been having a hard time doing the month one workouts because I do not have dumbbells. Is there any programs I can do until gyms open back up that are not requiring of dumbbells. Also I did find the calculator and have been using it. I also have been using the muscular strength meal planner. Its pretty cool to be honest. I will adjust my macros as you see fit. Before, it was telling me less carbs based on the calculator alone. Also, if we can find a training plan of 4x/week, with no dumbbells that would be idea. Obviously I am willing to be flexible. Is there more of a text message system so we can chat back and fourth quickly? I can send progress pics, to help you better assess my body. 

  • Posted On: 05-04-20, 12:38 pm (EDT) #6

    Getting Started

    May 4, 2020, 12:38 pm
    Posted by: balvara7

    Hi Scott, 


    I have been meaning to post again, excuse my late posting. I have been having a hard time doing the month one workouts because I do not have dumbbells. Is there any programs I can do until gyms open back up that are not requiring of dumbbells. Also I did find the calculator and have been using it. I also have been using the muscular strength meal planner. Its pretty cool to be honest. I will adjust my macros as you see fit. Before, it was telling me less carbs based on the calculator alone. Also, if we can find a training plan of 4x/week, with no dumbbells that would be idea. Obviously I am willing to be flexible. Is there more of a text message system so we can chat back and fourth quickly? I can send progress pics, to help you better assess my body. 

    No worries Brett,


    I am actually going to upload a bodyweight only PPL program later today. I will send you the link as soon as it is up.  But for now these are the links ot the workouts.


    PUSH: https://muscularstrength.com/routine/MSWW25-10-MIN-PUSH-WORKOUT-CHEST-SHOULDERS-TRICEPS-ABS-BODYWEIGHT-ONLY

    LEGS: https://muscularstrength.com/routine/MSWW26-10-MIN-LEGS-WORKOUT-GLUTES-QUADS-HAMSTRINGS-CALVES-BODYWEIGHT-ONLY

    PULL: https://muscularstrength.com/routine/MSWW27-10-MIN-PULL-WORKOUT-BACK-BICEPS-ABS-BODYWEIGHT-ONLY


    as for the schedule, try to do each workout twice a week and let me know how it goes.


    As for more personalized coaching, I do offer that as well.  You can email me scott@scotthermanfitness.com for more information!

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