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  • Posted On: 05-31-18, 11:18 pm (EDT) #1

    Fat Loss/Meal Plan-Home Workout

    May 31, 2018, 11:18 pm

    Hello,

    I'm Petru and i am new here...and to the workout world( I'm totally retarded when it comes to muscles groups or other stuff like that I only know about biceps,squats, push-ups and abs). I've been sedentary pretty much since 16 up till now (24 almost). 

    I've decided it's time to get rid of my belly...and the mini chest I got.

    I'm around 170 cm and 90kg with I would about 30% fat.

    I'm going to purchase a weight bench(found one with leg,butterfly and barbell stuff) and a set of dumbell and later on a barbell for my home. Already have a bike which I could use for cardio as I dislike running...(altho I walk about 3km daily)

    Now I have a few issues I'm facing:

     

    1. I have no idea how to integrate my meal plan (WIP) into my schedule, and if I should keep the meal plan on everyday( the one i'm working on should have about 1800 calories)

    *My work schedule is as follows: 14-22; 7-14; 22-7. Then I get the day when i finish at 7 and the next free. 

    **Also I used to eat really unhealthy, junk food, pizzas, pasta, fries etc...trying to build a meal plan atm so i can fix that

     

    2.I also want to gain some mass but not a lot since I'm not into that, ideally for me I think would be at about 75kg-80kg(max) and work there on defining and strenght gain.

     

    3. I believe I could follow the 12 week home program regardless of my work schedule if I really try it and my body won't reject my intention and kill me.( Tried some weight free workout the past 2 days ...mostly squats,leg raises and wall push-ups and I can barley take the stairs now or sit down)...but I'm pretty decided on going down this road...as I'm sick of my belly..side fat..and not fitting into my favorite pair of shorts anymore.

    *I think the exercise bike could do well for cardio based on the lenght of the session.

    *Or would the PPL program be better for me? (got weak muscles)

     

     

    Any recommendations would be welcome, and sorry if I misspelled too many words( it's morning here, and I'm after my night shift). 

    As a last mention what I would love would be a rapid change(as much as it's healthy,reffering to the weight loss since muscle gain as i know takes time without using anything for it). 

    Thanks for having me.

     

    L.E. After some thought and a good rest after my night shift...I figured it out my ultimate goal would be around 75kg and 10-12% body fat.

    Also here are the 2 benches I saw, will buy one of these not sure which one: 1st bench 2nd bench, which exercise could I use to work on the bench or should I just get a mat instead.

  • Posted On: 06-04-18, 12:13 am (EDT) #2

    Fat Loss/Meal Plan-Home Workout

    June 4, 2018, 12:13 am
    Posted by: sleepybear0815

    Hello,

    I'm Petru and i am new here...and to the workout world( I'm totally retarded when it comes to muscles groups or other stuff like that I only know about biceps,squats, push-ups and abs). I've been sedentary pretty much since 16 up till now (24 almost). 

    I've decided it's time to get rid of my belly...and the mini chest I got.

    I'm around 170 cm and 90kg with I would about 30% fat.

    I'm going to purchase a weight bench(found one with leg,butterfly and barbell stuff) and a set of dumbell and later on a barbell for my home. Already have a bike which I could use for cardio as I dislike running...(altho I walk about 3km daily)

    Now I have a few issues I'm facing:

     

    1. I have no idea how to integrate my meal plan (WIP) into my schedule, and if I should keep the meal plan on everyday( the one i'm working on should have about 1800 calories)

    *My work schedule is as follows: 14-22; 7-14; 22-7. Then I get the day when i finish at 7 and the next free. 

    **Also I used to eat really unhealthy, junk food, pizzas, pasta, fries etc...trying to build a meal plan atm so i can fix that

     

    2.I also want to gain some mass but not a lot since I'm not into that, ideally for me I think would be at about 75kg-80kg(max) and work there on defining and strenght gain.

     

    3. I believe I could follow the 12 week home program regardless of my work schedule if I really try it and my body won't reject my intention and kill me.( Tried some weight free workout the past 2 days ...mostly squats,leg raises and wall push-ups and I can barley take the stairs now or sit down)...but I'm pretty decided on going down this road...as I'm sick of my belly..side fat..and not fitting into my favorite pair of shorts anymore.

    *I think the exercise bike could do well for cardio based on the lenght of the session.

    *Or would the PPL program be better for me? (got weak muscles)

     

     

    Any recommendations would be welcome, and sorry if I misspelled too many words( it's morning here, and I'm after my night shift). 

    As a last mention what I would love would be a rapid change(as much as it's healthy,reffering to the weight loss since muscle gain as i know takes time without using anything for it). 

    Thanks for having me.

     

    L.E. After some thought and a good rest after my night shift...I figured it out my ultimate goal would be around 75kg and 10-12% body fat.

    Also here are the 2 benches I saw, will buy one of these not sure which one: 1st bench 2nd bench, which exercise could I use to work on the bench or should I just get a mat instead.

    Hey Petru! Glad you are getting into the fitness world! Let me give you a few tips to help you out and answer your questions!

     

    1. Basically it doesn't matter WHEN you eat.. just as long as you hit your total macros and calories for the day. Have you been to the @mealplan page to get an idea of what your macros should be for fat loss? I agree that you should cut down a bit to start with, to at least 20% bf, before thinking about a surplus to get some newbie gains.

     

    I just think 1800 calories might be a little low to start off with.. I think you can start a cut with a number in the mid 2000s at least, then reduce that number as needed. If you do some calculations on that @mealplan page I mentioned, that will be good to get a starting point, and you can post the numbers here if you want some help with them!

     

    2. That's a good idea for sure. As I said earlier, focus on cutting back some weight first, then think about some muscle gains when you are more around 20% body fat. At that stage you should still be in the newbie phase and able to keep dropping fat while adding mass.

     

    3. If you have access to a gym, PPL would be great! But if you are more into bodyweight stuff (or light dumbbell work, you only need a pair of 5lb or 10lb dumbbells for the home program), then go for the home program. That will be good during your fat loss phase, and then once you are at the point where you want to add muscle, making the switch to PPL would be a great idea. And a bike is great for cardio too!

     

    Those benches look OK.. probably a bit complex for what you want / need. I would just get a regular bench like you would have for dumbbell or barbell pressing. But if those are cheaper, probably the first bench out of the two.

     

    I hope that all helps!

  • Posted On: 06-04-18, 12:31 am (EDT) #3

    Fat Loss/Meal Plan-Home Workout

    June 4, 2018, 12:31 am
    Posted by: Scott_Herman

    Hey Petru! Glad you are getting into the fitness world! Let me give you a few tips to help you out and answer your questions!

     

    1. Basically it doesn't matter WHEN you eat.. just as long as you hit your total macros and calories for the day. Have you been to the @mealplan page to get an idea of what your macros should be for fat loss? I agree that you should cut down a bit to start with, to at least 20% bf, before thinking about a surplus to get some newbie gains.

     

    I just think 1800 calories might be a little low to start off with.. I think you can start a cut with a number in the mid 2000s at least, then reduce that number as needed. If you do some calculations on that @mealplan page I mentioned, that will be good to get a starting point, and you can post the numbers here if you want some help with them!

     

    2. That's a good idea for sure. As I said earlier, focus on cutting back some weight first, then think about some muscle gains when you are more around 20% body fat. At that stage you should still be in the newbie phase and able to keep dropping fat while adding mass.

     

    3. If you have access to a gym, PPL would be great! But if you are more into bodyweight stuff (or light dumbbell work, you only need a pair of 5lb or 10lb dumbbells for the home program), then go for the home program. That will be good during your fat loss phase, and then once you are at the point where you want to add muscle, making the switch to PPL would be a great idea. And a bike is great for cardio too!

     

    Those benches look OK.. probably a bit complex for what you want / need. I would just get a regular bench like you would have for dumbbell or barbell pressing. But if those are cheaper, probably the first bench out of the two.

     

    I hope that all helps!

    Thanks for the reply,

     

    1. I'm still working on my meal plan, trying to get something a bit different everyday so I won't get sick of it. I went for about 1950ish calories while also trying to hit as much as possible of my macros.

     

    2+3. A gym would be quite inconvenient for me for the forseable future so I guess I'll stick to the home program as much as I can. And maybe I'll invest in some home equipment if I ever find the need to gain more muscle... If I can reach a good definition I won't really see the need to go to a gym as I don't really want to get big(if i can say it like that).

     

    Those benches are in the same price range as a simple bench...so I said why not if I could use it in the future to maintain myself.

  • Posted On: 06-04-18, 11:12 pm (EDT) #4

    Fat Loss/Meal Plan-Home Workout

    June 4, 2018, 11:12 pm
    Posted by: sleepybear0815

    Thanks for the reply,

     

    1. I'm still working on my meal plan, trying to get something a bit different everyday so I won't get sick of it. I went for about 1950ish calories while also trying to hit as much as possible of my macros.

     

    2+3. A gym would be quite inconvenient for me for the forseable future so I guess I'll stick to the home program as much as I can. And maybe I'll invest in some home equipment if I ever find the need to gain more muscle... If I can reach a good definition I won't really see the need to go to a gym as I don't really want to get big(if i can say it like that).

     

    Those benches are in the same price range as a simple bench...so I said why not if I could use it in the future to maintain myself.

    1. I see. Getting some variety in your @mealplan is a good idea for sure, and you can still do that while hitting your macros. With your current calories.. so you have been only eating 1950 calories for a while? What kind of results have you seen with that number?

     

    2 + 3. Yeah man there's nothing wrong with that. Being a total newbie, you will see decent muscle growth with the home program for a while, without making you huge, and the routines are great fat burners to get you lean.

     

    That makes sense too about the benches. The first one looks like you can do a leg extension on it as well which is why I suggested that one.

  • Posted On: 06-05-18, 1:19 pm (EDT) #5

    Fat Loss/Meal Plan-Home Workout

    June 5, 2018, 1:19 pm
    Posted by: Scott_Herman

    1. I see. Getting some variety in your @mealplan is a good idea for sure, and you can still do that while hitting your macros. With your current calories.. so you have been only eating 1950 calories for a while? What kind of results have you seen with that number?

     

    2 + 3. Yeah man there's nothing wrong with that. Being a total newbie, you will see decent muscle growth with the home program for a while, without making you huge, and the routines are great fat burners to get you lean.

     

    That makes sense too about the benches. The first one looks like you can do a leg extension on it as well which is why I suggested that one.

    I can't say I see much results yet, since I've been eating around 1900 for about a week or so and no workout yet since my dumbells and bench are coming in tomorrow(well some cardio).


    What I can say is that I have a better general condition, before making my mealplan and starting eating balanced I was eating 2.5k calories 2-3 days in a row then I would eat something random like just 1 tuna can in a day and I would just lay around and no exercise. Only reason I didn't get way more fat on me is probably because I walk daily about 3-4 km with about 10kg of weight on my back.

     

  • Posted On: 06-05-18, 11:31 pm (EDT) #6

    Fat Loss/Meal Plan-Home Workout

    June 5, 2018, 11:31 pm
    Posted by: sleepybear0815

    I can't say I see much results yet, since I've been eating around 1900 for about a week or so and no workout yet since my dumbells and bench are coming in tomorrow(well some cardio).


    What I can say is that I have a better general condition, before making my mealplan and starting eating balanced I was eating 2.5k calories 2-3 days in a row then I would eat something random like just 1 tuna can in a day and I would just lay around and no exercise. Only reason I didn't get way more fat on me is probably because I walk daily about 3-4 km with about 10kg of weight on my back.

     

    One week isn't long at all so it's not a surprise you haven't seen much change yet. Because it's only been a week, it's probably OK to bump it up again already. If you were eating around 2500 calories before, and now you're going to be doing MORE exercise to burn MORE calories, that's probably where you should start your @mealplan.

     

    Maybe 2300 would be OK too.. but in my opinion it's better to start at a higher number for your cut if you can. That's because chances are, as you move through your cut, you will have to reduce calories further and further. If you start at 1900 and hit a plateau, then you have to move down to 1700 or lower to keep progressing.. which isn't ideal.

     

    If you can start at 2300, lose weight for a while, then cut it back to 2100, that would be much better.

  • Posted On: 06-06-18, 2:56 pm (EDT) #7

    Fat Loss/Meal Plan-Home Workout

    June 6, 2018, 2:56 pm
    Posted by: Scott_Herman

    One week isn't long at all so it's not a surprise you haven't seen much change yet. Because it's only been a week, it's probably OK to bump it up again already. If you were eating around 2500 calories before, and now you're going to be doing MORE exercise to burn MORE calories, that's probably where you should start your @mealplan.

     

    Maybe 2300 would be OK too.. but in my opinion it's better to start at a higher number for your cut if you can. That's because chances are, as you move through your cut, you will have to reduce calories further and further. If you start at 1900 and hit a plateau, then you have to move down to 1700 or lower to keep progressing.. which isn't ideal.

     

    If you can start at 2300, lose weight for a while, then cut it back to 2100, that would be much better.

    Well, I'm pretty sure I was overeating ...or at least my meals weren't balanced at all.

    I'll pump it up to 2300 and see how it goes there, I might go and see a nutritionist so I could get a better mealplan for my macros .

     

    I used the calculator @mealplan and I put in moderate exercises since I want too keep to the home workout program and it's showing 2000 calories at rest and 3000 in motion, also the macros calculator is showing about 2500 calories, 278 protein,49 fats and 257 carbs for rapid fat loss.(i used 2 gram of protein and 0.35 for fat.) and I can't seem to find a mealplan around those macros..all i can find are about 350 carbs and 150 proteins. I might bump it down to 1gram of protein so it would fit the mealplans i can find since I'm quite bad at making one from scratch.

     

    Anyways my equimpent arrived today and did the first day of Upper Body and I got to say...man it's hard when you have so much fat and little to no muscle development. I had to use only the bar of the dumbells(2.5kg) so I won't die after just 5 reps. (and those pushups are killing me...barely doing about 5 now and I seem to really mess it up when my hands are at shoulder distance...)

    Could I substitute pushups with something else? Since it's pretty hard for me to do them at the moment and I thought if I could replace them with something easier would be better than struggling to do a few of them. 

     

     

    Do you have any recommendation on the bent over row?

    It doesn't seem like I do it with a straight back, I can't bend over as much as you are on the video but I can bend a bit and still keep my back kinda straight, but when I look in the mirror it look a little arched around the shoulders and I don't know if it's good or not... and m knees, legs and lower back are really feeling the burn when I just stay in that position.

    I think I could substitute it with the bent over row on the bench, and do 30 sec for each arm as I think it would be easier for a while for me. 

     

    Also, could I substitute the lying chest fly with the fly on the bench? I saw on youtube that the corecct way to do them is by using your forearms on the padding the fly extension has.

    I will get a barbell soon(maybe at the start of the next week) so I could do some bench press(incline and normal...) I think I would just incorporate it in the routine doing as many reps as possible in 30 seconds.

     

    As for the lower body part should I incoporate leg extenstions and curls into the routine?

     

    I would like to say I'm really hyped about this program, although my upper body is a little sore( about 5 hours since I did the routine) it's not to the point that's unbearable since I also didn't overdo it with the weights. I remember trying for once to go to a gym where to trainer there kept pushing me with 6-7kg dumbells(I would barely do 5 reps) and I would be sore like hell for 2-3 days, that made me quit after 2 weeks or so. So I would like to thank you for this program that seems to be perfect even for people with little to no exercise prior to this. ( I must admit I cursed a few time during the Lateral rise...I was really feeling my shoulders burning.)

     

    Also, I would be away for a week sometime during Month 2 of the program and won't have any acces to weights/gym. What would you recommend to do in this situation?

     

     

  • Posted On: 06-07-18, 12:47 am (EDT) #8

    Fat Loss/Meal Plan-Home Workout

    June 7, 2018, 12:47 am
    Posted by: sleepybear0815

    Well, I'm pretty sure I was overeating ...or at least my meals weren't balanced at all.

    I'll pump it up to 2300 and see how it goes there, I might go and see a nutritionist so I could get a better mealplan for my macros .

     

    I used the calculator @mealplan and I put in moderate exercises since I want too keep to the home workout program and it's showing 2000 calories at rest and 3000 in motion, also the macros calculator is showing about 2500 calories, 278 protein,49 fats and 257 carbs for rapid fat loss.(i used 2 gram of protein and 0.35 for fat.) and I can't seem to find a mealplan around those macros..all i can find are about 350 carbs and 150 proteins. I might bump it down to 1gram of protein so it would fit the mealplans i can find since I'm quite bad at making one from scratch.

     

    Anyways my equimpent arrived today and did the first day of Upper Body and I got to say...man it's hard when you have so much fat and little to no muscle development. I had to use only the bar of the dumbells(2.5kg) so I won't die after just 5 reps. (and those pushups are killing me...barely doing about 5 now and I seem to really mess it up when my hands are at shoulder distance...)

    Could I substitute pushups with something else? Since it's pretty hard for me to do them at the moment and I thought if I could replace them with something easier would be better than struggling to do a few of them. 

     

     

    Do you have any recommendation on the bent over row?

    It doesn't seem like I do it with a straight back, I can't bend over as much as you are on the video but I can bend a bit and still keep my back kinda straight, but when I look in the mirror it look a little arched around the shoulders and I don't know if it's good or not... and m knees, legs and lower back are really feeling the burn when I just stay in that position.

    I think I could substitute it with the bent over row on the bench, and do 30 sec for each arm as I think it would be easier for a while for me. 

     

    Also, could I substitute the lying chest fly with the fly on the bench? I saw on youtube that the corecct way to do them is by using your forearms on the padding the fly extension has.

    I will get a barbell soon(maybe at the start of the next week) so I could do some bench press(incline and normal...) I think I would just incorporate it in the routine doing as many reps as possible in 30 seconds.

     

    As for the lower body part should I incoporate leg extenstions and curls into the routine?

     

    I would like to say I'm really hyped about this program, although my upper body is a little sore( about 5 hours since I did the routine) it's not to the point that's unbearable since I also didn't overdo it with the weights. I remember trying for once to go to a gym where to trainer there kept pushing me with 6-7kg dumbells(I would barely do 5 reps) and I would be sore like hell for 2-3 days, that made me quit after 2 weeks or so. So I would like to thank you for this program that seems to be perfect even for people with little to no exercise prior to this. ( I must admit I cursed a few time during the Lateral rise...I was really feeling my shoulders burning.)

     

    Also, I would be away for a week sometime during Month 2 of the program and won't have any acces to weights/gym. What would you recommend to do in this situation?

     

     

    I would keep the protein around at least 1.2g - 1.5g per pound of lean body weight if you can while cutting. Once you are bulking then 1g - 1.2g would be good. But having higher protein while cutting makes it easier to reduce carbs. If you need some ideas for foods to include in your @mealplan, check this out too - https://muscularstrength.com/article/healthy-shopping-list-for-life

     

    I'd suggest increasing the fats a bit more and reducing carbs to more like 150g daily. If you did that, you would want to take your fats up to around 90g to keep your calories in that 2300-2500 range.

     

    Also, don't be afraid to use the app and search for foods that you generally eat, and/or ones from that article, and see if you can come up with a @mealplan to fit your needs. I'd rather you changed the food to fit the macros, rather than change the macros at this point while you are getting started.

     

    You only need 5lb (2.5kg) or 10lb (5kg) dumbbells for the routines to be effective so that's OK. For the push-ups, do as many regular push-ups as you can, then switch to doing them on your knees.

     

    If you think your shoulders are arched, it could be that you're not going into retraction. When you pull the weight towards your torso, you need to retract your shoulder blades. You could do it on a bench, but you should at least try to build the strength to do it standing.. right now it might just be that your entire core/trunk (abs and lower back) need a bit of strengthing, which will come in time.

     

    Same with the fly.. you can substitute it if you want. The programs are designed so you can make changes as needed 😊 So if you also want to add in some extra work, that's OK. But you might want to run through the program as it is for now, and add extras in later.. otherwise you might get long soreness which would put you off again haha. But it is normal to be sore your first time.

     

    While you're away, you can still do a lot of the exercises without weights, with just body weight, so you can do that. And/or, go to the @excluive section, and you can do some of the bodyweight only workouts that I have there.. or even use the workouts from the bodyweight program! https://muscularstrength.com/bodyweight-beginner-workout-program

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