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  • Posted On: 04-01-18, 1:28 pm (EDT) #1

    Second Journey - making the cut

    April 1, 2018, 1:28 pm

    Ok so as you are already aware i have already transformed my body from 250 pounds, and got myself down to a comfortable 210, was sitting on 210 for 3 months now and decided since weightloss has halted to recalculate my macros

    BMR at rest 1976
    BMR in motion : 3062 

     

    it looks like this now

    Protein - 149g (for cutting) = 596 calories

    Fat - 52g (for cutting) = 468 calories

    and carbs - 234g = 936 calories

    with these my day life looks a little like this

     

     

    Go to work : 

    9:00 : eat oatein bar (for such a small bar it keeps me full till 1:00

    1:00 : sweet potato / a chicken breast / and green beans

    at 3:00 - Oat meal

    3:45-4:00 - Start Gym

    around 5:30 - 6:00 i have my after gym protein bar and a banana

    and then around 9:00-10:00 i aim for my greek yoghurt with a protein powder mixed in

    The end result looks like this

    Total Calories: 2004   Carb=254g Prot=143g Fat=45g

     

    does this meal plan seem sound? would you change much about it? and if so can you explain so i can get the best advice on what i am doing wrong

     

    on the plus side the weightloss has started yet again which is why i called it a second journey lol

     

      

  • Posted On: 04-01-18, 3:04 pm (EDT) #2

    Second Journey - making the cut

    April 1, 2018, 3:04 pm
    Posted by: sillymunchie

    Ok so as you are already aware i have already transformed my body from 250 pounds, and got myself down to a comfortable 210, was sitting on 210 for 3 months now and decided since weightloss has halted to recalculate my macros

    BMR at rest 1976
    BMR in motion : 3062 

     

    it looks like this now

    Protein - 149g (for cutting) = 596 calories

    Fat - 52g (for cutting) = 468 calories

    and carbs - 234g = 936 calories

    with these my day life looks a little like this

     

     

    Go to work : 

    9:00 : eat oatein bar (for such a small bar it keeps me full till 1:00

    1:00 : sweet potato / a chicken breast / and green beans

    at 3:00 - Oat meal

    3:45-4:00 - Start Gym

    around 5:30 - 6:00 i have my after gym protein bar and a banana

    and then around 9:00-10:00 i aim for my greek yoghurt with a protein powder mixed in

    The end result looks like this

    Total Calories: 2004   Carb=254g Prot=143g Fat=45g

     

    does this meal plan seem sound? would you change much about it? and if so can you explain so i can get the best advice on what i am doing wrong

     

    on the plus side the weightloss has started yet again which is why i called it a second journey lol

     

      

    Seems like your calories are too low believe it or not. But it depends how active you are? If you work out 3-5 times a week your deficit would be around 2600-2700. Have you put your numbers in the macro calculator? Because for me to gain muscle (from the calculator) I need 3400 calories a day and to lose body fat i only need to drop that by 500 cals to around 2900.

     

    But if 2000 is what you need to lose fat I'd suggest upping your protein to at least 1g per pound of weight so in your case around 200g and reduce the carbs to suit.

  • Posted On: 04-01-18, 5:57 pm (EDT) #3

    Second Journey - making the cut

    April 1, 2018, 5:57 pm

    it may be low, im not actually too sure, Im trying to get the idea of the macro's

    so as for what i was seeing i was at 1976 at rest and 3062 in motion, so then i add the 2 together, and halve them

    this brings me to 2500 calories needed to build muscle, which i minus 500 bringing me to the magic 2000 calorie number, so please do correct me if im wrong i am still trying to figure it all out.

  • Posted On: 04-02-18, 12:50 am (EDT) #4

    Second Journey - making the cut

    April 2, 2018, 12:50 am
    Posted by: sillymunchie

    Ok so as you are already aware i have already transformed my body from 250 pounds, and got myself down to a comfortable 210, was sitting on 210 for 3 months now and decided since weightloss has halted to recalculate my macros

    BMR at rest 1976
    BMR in motion : 3062 

     

    it looks like this now

    Protein - 149g (for cutting) = 596 calories

    Fat - 52g (for cutting) = 468 calories

    and carbs - 234g = 936 calories

    with these my day life looks a little like this

     

     

    Go to work : 

    9:00 : eat oatein bar (for such a small bar it keeps me full till 1:00

    1:00 : sweet potato / a chicken breast / and green beans

    at 3:00 - Oat meal

    3:45-4:00 - Start Gym

    around 5:30 - 6:00 i have my after gym protein bar and a banana

    and then around 9:00-10:00 i aim for my greek yoghurt with a protein powder mixed in

    The end result looks like this

    Total Calories: 2004   Carb=254g Prot=143g Fat=45g

     

    does this meal plan seem sound? would you change much about it? and if so can you explain so i can get the best advice on what i am doing wrong

     

    on the plus side the weightloss has started yet again which is why i called it a second journey lol

     

      

    I would suggest you start with 250-500 calories LESS than your BMR in motion. So for you that would be roughly 2550-2800 calories on your workouts days. It would then be OK to go slightly lower on your rest days.

     

    It's always better to start a cut with as many calories as you can - it gives you more room to move as you hit plateaus and need less energy as your body weight drops.

     

    The other changes I would make are to your macros. Cut back on the carbs and load up on more fats and protein. Try to keep protein at 1.2-1.5g per pound of lean body weight. If you start by aiming for 2750 calories, for example, these might be some good numbers to try...

     

    Protein: 250g (1000 Calories) - I couldn't do an exat calculation in relation to your bf% because I'm not sure what it is?

    Carbs: 170g (680 Calories)

    Fat: 115g (1035 Calories)

     

    Total Calories = 2715

     

    Then on your off days you could take carbs back to 130g-150g, which would take away 80-160 calories. What do you think?

  • Posted On: 04-02-18, 7:36 am (EDT) #5

    Second Journey - making the cut

    April 2, 2018, 7:36 am

    giving it some food for thought i went back to your macro calculator and i noticed where the figures jumped, i exercise currently 3 times a week PPL im looking to do more soon, experimenting with the home circuit workouts. i clicked light exercise (1-3) only just realized that medium is 3-5 which correctly gives me the numbers you are using, so definately worth looking into bringing my protein levels, I'll give the food APP another whirl and see what kind of meal plan i can come up with incorporating some of the changes recommended by you both.

  • Posted On: 04-02-18, 9:25 am (EDT) #6

    Second Journey - making the cut

    April 2, 2018, 9:25 am

    How about this meal plan, does this look more appropriate

     

    Breakfast : 2 eggs, 4 rashers of bacon

    Total Calories: 497   Carb=3.3g Prot=48g Fat=39g

     

     

    Lunch : Chicken Breast, Sweet Potato, Green beans

    Total Calories: 592   Carb=60g Prot=55g Fat=14g

     

    Dinner : Chicken Breast, Wholewheat Penne

    Total Calories: 531   Carb=51g Prot=58g Fat=7.3g

     

    Snack : 1 tsp Coconut oil, 56g of Almonds, banana, Greek Yoghurt, and 1 of my Protein shakes

    Total Calories: 1047   Carb=67g Prot=48g Fat=68g

     

    Total Calories: 2667   Carb=181g Prot=210g Fat=129g

     

  • Posted On: 04-02-18, 11:37 pm (EDT) #7

    Second Journey - making the cut

    April 2, 2018, 11:37 pm
    Posted by: sillymunchie

    How about this meal plan, does this look more appropriate

     

    Breakfast : 2 eggs, 4 rashers of bacon

    Total Calories: 497   Carb=3.3g Prot=48g Fat=39g

     

     

    Lunch : Chicken Breast, Sweet Potato, Green beans

    Total Calories: 592   Carb=60g Prot=55g Fat=14g

     

    Dinner : Chicken Breast, Wholewheat Penne

    Total Calories: 531   Carb=51g Prot=58g Fat=7.3g

     

    Snack : 1 tsp Coconut oil, 56g of Almonds, banana, Greek Yoghurt, and 1 of my Protein shakes

    Total Calories: 1047   Carb=67g Prot=48g Fat=68g

     

    Total Calories: 2667   Carb=181g Prot=210g Fat=129g

     

    This looks good! Similar to the numbers I laid out for you so it's worth aiming for that - maybe a little more protein would be OK to take you to somewhere between 2700-2800 calories for a start.. but I'm confident you'll be losing weight at 2667 calories.

     

    The only reason I suggest going up in calories would be to make the deficit smaller, which means weight loss is slower, but that is a good thing because it also helps you maintain as much muscle mass as possible.

     

    I would say try not to go crazy with the bacon.. 4 rashers is probably OK.. and if it is more of a lean cut like Turkey bacon then even better, but if it's regular bacon it might be better to substitute 2 rashers for 2 extra eggs or something. Just a thought, that's not a change you HAVE to make, just something to think about!

  • Posted On: 04-03-18, 12:41 am (EDT) #8

    Second Journey - making the cut

    April 3, 2018, 12:41 am

    haha no prob, wouldnt have asked for the advice if i wasnt planning on listening to the advice xD

    as for the bacon, at this moment in time the bacon was not a lean bacon, had a HUGE deal, and got like 12 packs of bacon for extreme cheap which i froze, hence the reason i chose it, but its not my usual choice of bacon, once its used up i definately would be up for some turkey bacon cus gotta admit havent had it since i was younger but my mummy always used to buy the turkey bacon rashers, and they were really yummy ^_^

  • Posted On: 04-03-18, 6:57 pm (EDT) #9

    Second Journey - making the cut

    April 3, 2018, 6:57 pm
    Posted by: sillymunchie

    haha no prob, wouldnt have asked for the advice if i wasnt planning on listening to the advice xD

    as for the bacon, at this moment in time the bacon was not a lean bacon, had a HUGE deal, and got like 12 packs of bacon for extreme cheap which i froze, hence the reason i chose it, but its not my usual choice of bacon, once its used up i definately would be up for some turkey bacon cus gotta admit havent had it since i was younger but my mummy always used to buy the turkey bacon rashers, and they were really yummy ^_^

    It's good that you are making your own adjustments as well though! After all nobody knows your body like you.

     

    That makes sense haha. Can't pass up a good deal for buying food in bulk! It's probably not too bad anyway, it's only a portion of your macros. As long as the macros for the day are on point then you will be OK 💪 

  • Posted On: 04-10-18, 4:54 pm (EDT) #10

    Second Journey - making the cut

    April 10, 2018, 4:54 pm

    1 week down 2 pounds lighter, and a nice wee check up on the waistline, now down another inch ^_^ thats 4 inches down since xmas ;o

  • Posted On: 04-10-18, 11:53 pm (EDT) #11

    Second Journey - making the cut

    April 10, 2018, 11:53 pm
    Posted by: sillymunchie

    1 week down 2 pounds lighter, and a nice wee check up on the waistline, now down another inch ^_^ thats 4 inches down since xmas ;o

    Awesome to hear that @sillymunchie!! I knew you could still lose weight with more calories 😁 Don't forget to get some progress pics up man!

  • Posted On: 04-11-18, 7:01 am (EDT) #12

    Second Journey - making the cut

    April 11, 2018, 7:01 am

    how often would you reccomend a progress pic, i was thinking every month after the money leaves the account i put up a new pic but dont know if that would be too frequant

  • Posted On: 04-12-18, 12:24 am (EDT) #13

    Second Journey - making the cut

    April 12, 2018, 12:24 am
    Posted by: sillymunchie

    how often would you reccomend a progress pic, i was thinking every month after the money leaves the account i put up a new pic but dont know if that would be too frequant

    Well you can put them up as often as you like. In terms of seeing progress, you will probably be best to do them every month, yeah. That's a good time frame to see pretty decent changes!! 🏋 

  • Posted On: 04-17-18, 7:03 pm (EDT) #14

    Second Journey - making the cut

    April 17, 2018, 7:03 pm

    more progress standing steady, hitting another 2 pound loss, if i lose 1 pound more i will oficialyy have escaped the 200's :) yay definate progress

  • Posted On: 04-24-18, 12:40 am (EDT) #15

    Second Journey - making the cut

    April 24, 2018, 12:40 am
    Posted by: sillymunchie

    more progress standing steady, hitting another 2 pound loss, if i lose 1 pound more i will oficialyy have escaped the 200's :) yay definate progress

    So proud of you @sillymunchie!! So are you officially out of the 200s now?!

  • Posted On: 04-24-18, 6:23 pm (EDT) #16

    Second Journey - making the cut

    April 24, 2018, 6:23 pm

    199 pounds officially ^_^ after a loss of 54 pounds within my first year ^_^/

  • Posted On: 04-25-18, 12:04 am (EDT) #17

    Second Journey - making the cut

    April 25, 2018, 12:04 am
    Posted by: sillymunchie

    199 pounds officially ^_^ after a loss of 54 pounds within my first year ^_^/

    That is amazing!! Congrats! And this is just the beginning.. so much more progress and gains to make! Keep it up bro!

  • Posted On: 04-25-18, 6:46 am (EDT) #18

    Second Journey - making the cut

    April 25, 2018, 6:46 am

    I intend to keep it up ^_^ gonna recheck my bodyfat % and recalculate everything over again lol,

    my latest goals are in strength, to make sure as im losing weight im not losing the strength, so far in the last 3 months, ive managed to go from changing up my routine to add in dead lifts and squats, and im only squatting 88 pound but still really trying my hardest to work on that form of the movement

    but with the deadlift i managed to lift 154 pound, OMG my glutes have never been so sore in my life haha

    im benching prety much the same

  • Posted On: 04-25-18, 11:43 pm (EDT) #19

    Second Journey - making the cut

    April 25, 2018, 11:43 pm
    Posted by: sillymunchie

    I intend to keep it up ^_^ gonna recheck my bodyfat % and recalculate everything over again lol,

    my latest goals are in strength, to make sure as im losing weight im not losing the strength, so far in the last 3 months, ive managed to go from changing up my routine to add in dead lifts and squats, and im only squatting 88 pound but still really trying my hardest to work on that form of the movement

    but with the deadlift i managed to lift 154 pound, OMG my glutes have never been so sore in my life haha

    im benching prety much the same

    So awesome!! It's always good to do your best to keep your strength up while cutting because that can also help you maintain as much muscle as possible too!

     

    Have you thought about trying the Cheat & Recover program while you're cutting? All the overload training there will definitely help you maintain and/or build strength! https://muscularstrength.com/cheat-and-recover

  • Posted On: 04-26-18, 8:39 am (EDT) #20

    Second Journey - making the cut

    April 26, 2018, 8:39 am

    I will have to check out the cheat and recover program again, ive only looked at it a few times, I sent you a wee message about my platinum membership, basically i couldnt afford the membership till friday or so i thought, so i cancelled it till friday, but then i realized the money had already gone out of the account on the same day i cancelled it :( kinda want to try and work something out with ya

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