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owens00
owens00 g Jeremy Owens
8 Post(s)
8 Post(s) Gender: Male Goal: Lose Fat Date Joined: January 1, 2017
Posted

Hi, I'm looking to lose weight and get back in shape before April and my race season starts and was looking for something to point me in the right direction so I stay on track with my goal. Right now I weight 197 height 5ft 11in not sure on my body fat percentage.  Trying to learn how figure my macros but for the time being sticking to chicken, Greek yogurt, protein shakes, and lean meats.  For works outs right now I have been going every available day and doing a hiit uphill cardio work out at least 5 days a week maybe more if I have time. Just trying to see if anyone has any good pointers for me just starting out.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: owens00

Hi, I'm looking to lose weight and get back in shape before April and my race season starts and was looking for something to point me in the right direction so I stay on track with my goal. Right now I weight 197 height 5ft 11in not sure on my body fat percentage.  Trying to learn how figure my macros but for the time being sticking to chicken, Greek yogurt, protein shakes, and lean meats.  For works outs right now I have been going every available day and doing a hiit uphill cardio work out at least 5 days a week maybe more if I have time. Just trying to see if anyone has any good pointers for me just starting out.

@owens00 have you been to the @mealplan page to get some starting numbers? I'd suggest you do that first because that will give you baselines for your protein, carbs and fat. You can post what you get from the @mealplan calculator here and we'll help you adjust them if needed.

 

What kind of racing are you training for?

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owens00
owens00 g Jeremy Owens
8 Post(s)
8 Post(s) Gender: Male Goal: Lose Fat Date Joined: January 1, 2017
Posted

Hey Scott I'll work on getting my body fat percentage tomorrow at my local gym because I have never had mine tested other then that what should I put in for grams of protein and fat? I'm trying to get back in shape because I race dirt modified race cars and last year have felt myself kind of run out of energy and fall out of the seat as some may say.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: owens00

Hey Scott I'll work on getting my body fat percentage tomorrow at my local gym because I have never had mine tested other then that what should I put in for grams of protein and fat? I'm trying to get back in shape because I race dirt modified race cars and last year have felt myself kind of run out of energy and fall out of the seat as some may say.

@owens00 if you want to lose weight, I'd suggest going on the higher end for protein and fat - try 1.5g of protein per pound of bodyweight and 0.55g of fat. Then the carbs will kind of fill themselves in from there.

 

You can post a photo of yourself and we'll guesstimate your bodyfat % for you if you like? It won't be 100% accurate but it's will give you a good idea. Plus once you have the numbers from the @mealplan page you can post them here for us to look at as well.

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owens00
owens00 g Jeremy Owens
8 Post(s)
8 Post(s) Gender: Male Goal: Lose Fat Date Joined: January 1, 2017
Posted

Ok I got two different readings from the gym one holding a hand held and it showed 15.4% body fat percentage and the other one was done with calipers over 9 points of my body and read 27.41% body fat percentage I used that number in the calculator because I feel it's more accurate then the other one.

  • BMR at Rest- 2011.41
  • BMR at Motion- 3117.60
  • Cal- 2868
  • Protein-215
  • Fat-79
  • Carbs-324

 

owens00
owens00 g Jeremy Owens
8 Post(s)
8 Post(s) Gender: Male Goal: Lose Fat Date Joined: January 1, 2017
Posted

owens00
owens00 g Jeremy Owens
8 Post(s)
8 Post(s) Gender: Male Goal: Lose Fat Date Joined: January 1, 2017
Posted

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: owens00

Ok I got two different readings from the gym one holding a hand held and it showed 15.4% body fat percentage and the other one was done with calipers over 9 points of my body and read 27.41% body fat percentage I used that number in the calculator because I feel it's more accurate then the other one.

  • BMR at Rest- 2011.41
  • BMR at Motion- 3117.60
  • Cal- 2868
  • Protein-215
  • Fat-79
  • Carbs-324

 

Yeah from looking at your pictures it is probably around that 25% range.

 

The macros look OK, I would just adjust the carbs and fats mainly to help you drop fat. Maybe try these...

 

Protein: 240g (960 Calories)

Carbs: 200g (800 Calories)

Fat: 115g (1035 Calories)

 

Total Calories = 2795

 

This has you a little lower on calories but that's OK, it's still only a deficit of about 300 which is fine.

 

What do you think?

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owens00
owens00 g Jeremy Owens
8 Post(s)
8 Post(s) Gender: Male Goal: Lose Fat Date Joined: January 1, 2017
Posted

Looks good I will start working on getting to those numbers and making sure I'm tracking them everyday. Do you have any suggestion on a work out routine that I could optimize my fat loss? I've been following you videos on you tube just trying to get an idea of what's best right now I'm doing this workout on the treadmill as many times as I can sometimes 7 days a week.

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: owens00

Looks good I will start working on getting to those numbers and making sure I'm tracking them everyday. Do you have any suggestion on a work out routine that I could optimize my fat loss? I've been following you videos on you tube just trying to get an idea of what's best right now I'm doing this workout on the treadmill as many times as I can sometimes 7 days a week.

 

Casey is right, watching your carbs and doing carb cycling can help. But in terms of training, I would have you doing more strict interval training - that one you have is quite varied, where as if I were you, I would focus on something with a 1:2 ratio. So maybe sprint/run for 30 seconds, then walk/jog for 60 seconds, and repeat for about 15-20 minutes.

 

Also, have you thought about doing the PPL program if you have access to a gym? The circuits there will help with fat loss too. If you don't have access to a gym, the home program would be your best bet - http://muscularstrength.com/Push-Pull-Legs

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owens00
owens00 g Jeremy Owens
8 Post(s)
8 Post(s) Gender: Male Goal: Lose Fat Date Joined: January 1, 2017
Posted

thanks for the advice guys i really appricate it going to start the home workout first since i have limited access to the gym.

owens00
owens00 g Jeremy Owens
8 Post(s)
8 Post(s) Gender: Male Goal: Lose Fat Date Joined: January 1, 2017
Posted

thanks for the advice guys i really appricate it going to start the home workout first since i have limited access to the gym.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: owens00

thanks for the advice guys i really appricate it going to start the home workout first since i have limited access to the gym.

That is a good idea man, the home program will definitely help with fat loss! Happy to help, let us know how you go! 💪 

Need 1 on 1 coaching? Send me a direct message to learn more!
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