Hi,

I’ve followed Scott (and if you’re reading this man, then, ‘you’) for a while now and have just gone through the meal planner video that has the specific calculations for the macronutrients.

I need some help just making sure that my adjustment at the end is still ok.

Here is what I came up with from the video.

I’m 26, new to training at the gym, 181cm tall and about 91kgs (200lbs-ish) with a roughly estimated 29% body fat.

BMR average from resting and in motion: 2597.045 – 500 (for the fat loss aspect)

Using the lower ratios for the calculations for fat loss I ended up with these macros:

Protein: 142g Carbs: 270g Fat: 49.7g

NOW, the carb intake guidelines that were relevant to me were:

Fat loss: 50-100g

So I went with 75g, in the middle.

This brought my daily calories waaay down, and Scott adjusted his protein and fat in his example on the video to make up the deficit left behind.

So I came up with these figures:

Protein: 210g/840 calories (before 142g) Carbs: 75/300 calories (before 270g) Fat: 90g/810 calories (before 49.7)

The total calories here is 1950, which leaves room for extra stuff if I’m still peckish (not junk food though :)

I just want to make sure that I have compensated for the carb reduction safely, that this isn’t too much protein for my body. Most of my fat is located around my belly, if I suck it in a little and wear a shirt I look good, not sure if I’m small enough to be ‘skinny fat’ with a higher BF% but, yeah.

Thoughts?   Are these numbers ok?

Cheers guys.

These are good to start. What you will need to do is as you lose body fat and get down to around 15%, you can start increasing the carbs and lowering the fat. Carbs will be needed to fuel your workouts and muscle growth. When you are starting at a higher body fat percentage and body weight, you need to cut back the carbs to force the body to burn body fat as fuel.

As for micro-nutrients - as long as the food you are eating is wholesome, nutritionally dense, and un-processed, you will have all the needed vitamins and minerals.

John