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  • Posted On: 03-06-18, 1:16 pm (EST) #1

    advice needed :c

    March 6, 2018, 1:16 pm

    Hello everyone and thanks for your attention in advance. I'll try to keep it short.

     

    Last March I started going to the gym to pick up the basics - bench press, squats, deadlifts, overhead press - all these movements were to say the least awkward as I'd never exercised before, so I had a lot of work to do. Basically it was all about fighting the fat monster staring back at me in the mirror and learning to love myself a bit. For about 5 months I was consistent with the training, going to the gym 3 times a week. I never ate properly though. However, I managed to lose quite an amount of weight, which I'm really proud of.
    Later I lapsed and started skipping the gym, mostly struggling to find the time and willpower to keep attending the gym - the work kicked in and took away all my time.


    Now that I've long adjusted to the schedule it's the time to move on - my goal for now is to drop the BF% from the current 24 (measured via bioelectrical impedance analysis at a local clinic) to about 15 and eventually start packing on muscle!
    Here's what I look like right now (skinny fat af, I guess?):

    Here are the calculated macros (I didn't know what to choose for the activity level so I went for light exercise) - I hope you'll help me adjust them - carbs are way too high for losing weight imho

    But the biggest struggle is the workout routine! I have no idea what to go for - far loss program on the site is supposed to be done at home and I have no dumbells at hand + I'd prefer some gym-based program... PPL is meant for building strength and muscle (right?)... What am I to do? The struggle is real, the summer is coming haha

     

    I'd be extremely happy if someone could lend a helping hand with all that... And excuse my bad English in case something sounds weird - I'm just a learner, not a native

  • Posted On: 03-06-18, 1:56 pm (EST) #2

    advice needed :c

    March 6, 2018, 1:56 pm

    Hey man imo you look fine. If you entered the correct info into Scotts calculator then try it for a while and see where it takes you. The carbs are fine, if you were looking to gain muscle it'd be about doubled at least. A safe zone would put you at 1g per pound of body weight. As far as workout routine PPL, supersets, once a week, twice a week, anything with the right diet will help you lose bf. If you really want to shoot to get leaner with the diet then circuit training on top of a diet will get you there faster. The leaner you are the harder/longer it takes to lose bf for most people.

  • Posted On: 03-06-18, 10:52 pm (EST) #3

    advice needed :c

    March 6, 2018, 10:52 pm
    Posted by: maxzlnrus1996

    Hello everyone and thanks for your attention in advance. I'll try to keep it short.

     

    Last March I started going to the gym to pick up the basics - bench press, squats, deadlifts, overhead press - all these movements were to say the least awkward as I'd never exercised before, so I had a lot of work to do. Basically it was all about fighting the fat monster staring back at me in the mirror and learning to love myself a bit. For about 5 months I was consistent with the training, going to the gym 3 times a week. I never ate properly though. However, I managed to lose quite an amount of weight, which I'm really proud of.
    Later I lapsed and started skipping the gym, mostly struggling to find the time and willpower to keep attending the gym - the work kicked in and took away all my time.


    Now that I've long adjusted to the schedule it's the time to move on - my goal for now is to drop the BF% from the current 24 (measured via bioelectrical impedance analysis at a local clinic) to about 15 and eventually start packing on muscle!
    Here's what I look like right now (skinny fat af, I guess?):

    Here are the calculated macros (I didn't know what to choose for the activity level so I went for light exercise) - I hope you'll help me adjust them - carbs are way too high for losing weight imho

    But the biggest struggle is the workout routine! I have no idea what to go for - far loss program on the site is supposed to be done at home and I have no dumbells at hand + I'd prefer some gym-based program... PPL is meant for building strength and muscle (right?)... What am I to do? The struggle is real, the summer is coming haha

     

    I'd be extremely happy if someone could lend a helping hand with all that... And excuse my bad English in case something sounds weird - I'm just a learner, not a native

    Hey man, @adawg38 has given you some good advice for a starting point!

     

    My main point would be this - don't go into a calorie deficit. Judging by your pictures, I would say you are on the skinny fat side of things, but 24% seems too high really. Whether it is or not though is besides the point - it still sounds like you are pretty much a newbie, right? So you want to maximize this time for newbie gains - building muscle.

     

    The best way you're going to do that is in a surplus, and as a newbie you can probably drop the fat down while you're at it. If you go into a deficit you're just going to get skinnier, and then you would be looking to bulk up after that - may as well just start the bulking process now, and keep it lean.

     

    So go back to the calculator on the @mealplan page and change your goal to muscle gain. The daily intake should come out to about 2800 calories for starting a lean bulk. Post the macros here and we can help you adjust them if they need adjusting.

     

    And because I suggest you go into a lean bulk now, you can definitly do the PPL program (you can actually do it even if you want to lose fat, the difference is just your diet). That will help you build muscle and strength, and obviously you will still have the circuits there as well to help keep you lean. If you wanted to, you could add 1-2 days of HIIT cardio in there as well to help burn some fat.

     

    I'll also link you a video below which basically covers what I just told you. What do you think? Interested in going for a lean bulk? And don't worry about your English, it's fine! 😊 

     

  • Posted On: 03-07-18, 12:32 pm (EST) #4

    advice needed :c

    March 7, 2018, 12:32 pm

    @scott_herman is talking Loco and I like it! 💪 

  • Posted On: 03-07-18, 1:07 pm (EST) #5

    advice needed :c

    March 7, 2018, 1:07 pm

    Thank you guys lots! @scott_herman @adawg38 

     

    Yeah, I see your point and I get it - I should probably go into a lean bulk. PPL is a great option, I've been earning to get started with it and finally now's the time! Thanks for helping me finally make up my mind.

     

    As for the macros... I guess if I go for PPL + the suggested circuits I should probably choose "Moderate exercise or sports 3-5 times a week", right? If so, here are the macros:

     

    If I choose "Light exercise 1-3 times a week" I get 2810 calories, just as you suggested... I'm a bit confused here, would you help clarify?

     

    And Scott, you said "If you wanted to, you could add 1-2 days of HIIT cardio in there as well to help burn some fat." - you mean HIIT cardio besides those HIIT circuits that are already in the routine on the site, or you mean those very ones?

  • Posted On: 03-07-18, 11:42 pm (EST) #6

    advice needed :c

    March 7, 2018, 11:42 pm
    Posted by: maxzlnrus1996

    Thank you guys lots! @scott_herman @adawg38 

     

    Yeah, I see your point and I get it - I should probably go into a lean bulk. PPL is a great option, I've been earning to get started with it and finally now's the time! Thanks for helping me finally make up my mind.

     

    As for the macros... I guess if I go for PPL + the suggested circuits I should probably choose "Moderate exercise or sports 3-5 times a week", right? If so, here are the macros:

     

    If I choose "Light exercise 1-3 times a week" I get 2810 calories, just as you suggested... I'm a bit confused here, would you help clarify?

     

    And Scott, you said "If you wanted to, you could add 1-2 days of HIIT cardio in there as well to help burn some fat." - you mean HIIT cardio besides those HIIT circuits that are already in the routine on the site, or you mean those very ones?

    Definitely go for moderate exercise if you are doing the PPL program. I think it was 2800 if you were going to continue with light exercise, but you're not, so it makes sense you might need a little more.

     

    You can work up to that 3200 calorie total though. So maybe start at 2800, and slowly increase from there as needed until you get to the point where you're seeing strength/muscle gain consistently. Keep in mind your weight might stay the same for a while because you may be gaining muscle while losing fat. Do you know roughly how many calories you are getting daily at the moment?

     

    Also, if you go for 3200 calories eventually, we would just tweak the macros so you are getting more fat and less carbs. Maybe something like...

     

    Protein: 200g (800 Calories)

    Carbs: 325g (1300 Calories)

    Fat: 110g (990 Calories)

     

    Total Calories = 3090

     

    And yes, I meant extra HIIT cardio OR more circuits, along with the 2 circuits you'll already be doing. It's not a necessity, just an option, totally up to you 😁 

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