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Struggling with Macros & Nutrition

Struggling with Macros & Nutrition

jamestav2
jamestav2 g James Granata
2 Post(s)
2 Post(s) Gender: Male Goal: Lose Fat Date Joined: May 5, 2018
Posted

Hi Scott! I hope you had a Great Christmas and Lovely new year! 


I'm struggling with losing weight and feel like I have plateaued...... I fell victim to the dirty bulk / Healthy Eating cycling which hasn't helped at all.

In terms of Muscle, I feel like I have a good frame currently as I used to play rugby and American football at university but due to the on-field positions I played, it was needed for me to bulk up quickly but also gain muscle in the right areas...it worked but I gained fat in the process...

After an injury, the bad habits of dirty bulking took president over my healthy eating and I was just fell into the fat cycle. 


The reason I feel like I have plateaued is I have set my Calorie goal at 2,200 a day but I don't see any results.

I feel like I've worked out my calories wrong and I have got confused between your two macro videos. I most recently watched the one where you discussed BMR at Rest and BMR at Motion. Although the general premise of the video is clear where I got confused is where does the day to day calorie intake come in? on your meal plan, it gives a total calorie figure for the day?


I'd say I'm an experienced lifter as I did a lot of powerlifting and strength conditioning in my college years (4 years ago) 


Height : 5ft 11

Weight: 210

Body Fat % : unknown but ill say around 25/30% 

I Train 5/6 Days A week

Calorie Goal a day is : 2016

Macros

P: 151

F: 67

C: 202


My Current Routine:


Monday: Rest

Tuesday: Arms or Rest

Wednesday: Quads, Hams & Calves 

Thursday: Chest, Shoulders & Triceps

Friday: Back, Traps & Biceps

Saturday: Cardio 20 Minutes then Core

Sunday: Arms 

Repeat. 


I feel maybe the level of training I do doesn't warrant the low-calorie intake, however, I haven't seen a loss in Fat. I have had my blood work tested and nothing came back that would indicate a slow thyroid or overactive thyroid. 


Anyway thank you for your time and hope to hear from you soon.


Cheers 


James 




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: jamestav2

Hi Scott! I hope you had a Great Christmas and Lovely new year! 


I'm struggling with losing weight and feel like I have plateaued...... I fell victim to the dirty bulk / Healthy Eating cycling which hasn't helped at all.

In terms of Muscle, I feel like I have a good frame currently as I used to play rugby and American football at university but due to the on-field positions I played, it was needed for me to bulk up quickly but also gain muscle in the right areas...it worked but I gained fat in the process...

After an injury, the bad habits of dirty bulking took president over my healthy eating and I was just fell into the fat cycle. 


The reason I feel like I have plateaued is I have set my Calorie goal at 2,200 a day but I don't see any results.

I feel like I've worked out my calories wrong and I have got confused between your two macro videos. I most recently watched the one where you discussed BMR at Rest and BMR at Motion. Although the general premise of the video is clear where I got confused is where does the day to day calorie intake come in? on your meal plan, it gives a total calorie figure for the day?


I'd say I'm an experienced lifter as I did a lot of powerlifting and strength conditioning in my college years (4 years ago) 


Height : 5ft 11

Weight: 210

Body Fat % : unknown but ill say around 25/30% 

I Train 5/6 Days A week

Calorie Goal a day is : 2016

Macros

P: 151

F: 67

C: 202


My Current Routine:


Monday: Rest

Tuesday: Arms or Rest

Wednesday: Quads, Hams & Calves 

Thursday: Chest, Shoulders & Triceps

Friday: Back, Traps & Biceps

Saturday: Cardio 20 Minutes then Core

Sunday: Arms 

Repeat. 


I feel maybe the level of training I do doesn't warrant the low-calorie intake, however, I haven't seen a loss in Fat. I have had my blood work tested and nothing came back that would indicate a slow thyroid or overactive thyroid. 


Anyway thank you for your time and hope to hear from you soon.


Cheers 


James 




@jamestav2 Hey James! Happy New Year!


First impressions is that your calorie intake daily does seem a bit low, especially if you're weighing 210lbs at the moment.


So I threw your numbers into the calculator (the best place to figure out your starting point) and this is what I got...


Protein: 236g (944 Calories)

Carbs: 265g (1060 Calories)

Fat: 87g (783 Calories)


Total Calories Daily = 2787


So obviously this is quite a bit higher than what you're eating now, which may not make sense when you're trying to lose weight. However, you might actually not be eating enough and your body might be holding onto as much mass as it can.


One change I would make from the numbers above is just to lower the carbs and increase the fats. Try taking the carbs down to more like 150g per day and then increase the fat to more like 110g. This would have you sitting around 2500 calories daily, so again it's still an increase, but in this instance it could help with your fat loss.


So I would suggest increasing your intake slowly, maybe 100 calories every two days, so that after one week you're back to eating 2500 calories daily, but with lower carbs.


See how you feel with that and maybe consider adding another two days of cardio into your routine as well.


As for your program, you should give PPL a try. That will get you training everything twice per week, not just arms and the HIIT routines will also help with fat loss!

Need 1 on 1 coaching? Send me a direct message to learn more!
jamestav2
jamestav2 g James Granata
2 Post(s)
2 Post(s) Gender: Male Goal: Lose Fat Date Joined: May 5, 2018
Posted
Posted By: Scott_Herman

@jamestav2 Hey James! Happy New Year!


First impressions is that your calorie intake daily does seem a bit low, especially if you're weighing 210lbs at the moment.


So I threw your numbers into the calculator (the best place to figure out your starting point) and this is what I got...


Protein: 236g (944 Calories)

Carbs: 265g (1060 Calories)

Fat: 87g (783 Calories)


Total Calories Daily = 2787


So obviously this is quite a bit higher than what you're eating now, which may not make sense when you're trying to lose weight. However, you might actually not be eating enough and your body might be holding onto as much mass as it can.


One change I would make from the numbers above is just to lower the carbs and increase the fats. Try taking the carbs down to more like 150g per day and then increase the fat to more like 110g. This would have you sitting around 2500 calories daily, so again it's still an increase, but in this instance it could help with your fat loss.


So I would suggest increasing your intake slowly, maybe 100 calories every two days, so that after one week you're back to eating 2500 calories daily, but with lower carbs.


See how you feel with that and maybe consider adding another two days of cardio into your routine as well.


As for your program, you should give PPL a try. That will get you training everything twice per week, not just arms and the HIIT routines will also help with fat loss!

Hi Scott,


Thank you for getting back to me! really appreciate it. I will try upping my calories and implement the PPL routine you have on the website! 


Thank you.



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: jamestav2

Hi Scott,


Thank you for getting back to me! really appreciate it. I will try upping my calories and implement the PPL routine you have on the website! 


Thank you.



@jamestav2 Happy to help! And sounds awesome man, let me know how things go!


And if you ever want more in-depth help regularly don't forget you can always become a PLATINUM+ member!


Train hahhhd!

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