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  • Posted On: 10-24-18, 4:13 am (EDT) #1

    Help - a few questions

    October 24, 2018, 4:13 am

    Team! Hope everyone is doing well.  First off i'm excited for this program, my wife and I are really hoping to see some results.  Currently we both like to run she runs about 2 to 3 miles every other day and I am running 5 miles every other day, and I usually get out and mountain bike on the weekends.  In the past I have done Insanity and T25.  I was most likely not eating correctly either way I did not see hardly any if any results during those programs.  I was counting calories but not my macros. 

    Fast forward to now

    ME 

    1. Age - 37
    2. Height - 5' 10"
    3. Weight - 197
    4. Bodyfat % - 30 - 33% 
    5. Goal (Muscle Gain, Weight Loss, Strength Gain, etc) - FAT LOSS
    6. How long you have been exercising - on and off lifting/circuits 20 years.  running 2 years
    7. Daily calories - 2067
    8. Daily macros in grams (protein, carbs, fat) - 138, 239, 62
    9. Injuries or restrictions - 

    Wife

    1. Age - 37
    2. Height - 5'4"
    3. Weight - 130
    4. Bodyfat % - 24%
    5. Goal (Muscle Gain, Weight Loss, Strength Gain, etc) - Lean muscle gain
    6. How long you have been exercising - running 2 years
    7. Daily calories - 1867
    8. Daily macros in grams (protein, carbs, fat) - 98, 270, 44
    9. Injuries or restrictions

    These are the recommended calories and macros from the meal plan.  Our question is for calorie deficiet are we supposed to subtract 600 calories off of this number?  Prior to this I would eat 1,800 calories a day. As I lose weight do we constantly change the macros or should these be set to the weight I want to acheive?  Im not concerned about the weight I just want to be fit looking.  Currently I put in a lot of work and feel it is a waste of my time as I do not look nearly as fit as I feel I should.  We are still running in the mornings and doing the program at night before dinner.  

    Thanks for any advice looking forward to crushing these workouts. 

  • Posted On: 10-26-18, 6:10 am (EDT) #2

    Help - a few questions

    October 26, 2018, 6:10 am

    Are the carbs in the calculator total or net carbs?

  • Posted On: 10-26-18, 10:47 pm (EDT) #3

    Help - a few questions

    October 26, 2018, 10:47 pm
    Posted by: coalt45

    Team! Hope everyone is doing well.  First off i'm excited for this program, my wife and I are really hoping to see some results.  Currently we both like to run she runs about 2 to 3 miles every other day and I am running 5 miles every other day, and I usually get out and mountain bike on the weekends.  In the past I have done Insanity and T25.  I was most likely not eating correctly either way I did not see hardly any if any results during those programs.  I was counting calories but not my macros. 

    Fast forward to now

    ME 

    1. Age - 37
    2. Height - 5' 10"
    3. Weight - 197
    4. Bodyfat % - 30 - 33% 
    5. Goal (Muscle Gain, Weight Loss, Strength Gain, etc) - FAT LOSS
    6. How long you have been exercising - on and off lifting/circuits 20 years.  running 2 years
    7. Daily calories - 2067
    8. Daily macros in grams (protein, carbs, fat) - 138, 239, 62
    9. Injuries or restrictions - 

    Wife

    1. Age - 37
    2. Height - 5'4"
    3. Weight - 130
    4. Bodyfat % - 24%
    5. Goal (Muscle Gain, Weight Loss, Strength Gain, etc) - Lean muscle gain
    6. How long you have been exercising - running 2 years
    7. Daily calories - 1867
    8. Daily macros in grams (protein, carbs, fat) - 98, 270, 44
    9. Injuries or restrictions

    These are the recommended calories and macros from the meal plan.  Our question is for calorie deficiet are we supposed to subtract 600 calories off of this number?  Prior to this I would eat 1,800 calories a day. As I lose weight do we constantly change the macros or should these be set to the weight I want to acheive?  Im not concerned about the weight I just want to be fit looking.  Currently I put in a lot of work and feel it is a waste of my time as I do not look nearly as fit as I feel I should.  We are still running in the mornings and doing the program at night before dinner.  

    Thanks for any advice looking forward to crushing these workouts. 

    @coalt45 The carbs are total carbs - count them all, including fibrous carbs.

     

    Your calories seem a little low, even for weight loss. I would have had you around the mid 2000s, more like 2500 calories. But if you used the @mealplan calculator and got that, I assume that you put in the right level of activity for your training to make sure it's on point?

     

    The only thing is your protein, for both you and your wife, could do with a bit of an increase. For you, aim for 1.2g - 1.5g per pound of lean bodyweight when cutting. So your protein should be more around 160g - 200g. For your wife, I'd suggest aiming for at least 1g per pound of body weight when trying to gain lean muscle. So around 130g would be a good target for her.

     

    You can both reduce your carbs a little bit to add in that extra protein.

  • Posted On: 11-30-18, 7:13 am (EST) #4

    Help - a few questions

    November 30, 2018, 7:13 am

    Little over a month in and I'm up to 206 lbs. Not sure what I am doing wrong. Doing the workouts everyday but Saturday. Still plugging away!

  • Posted On: 12-02-18, 10:01 pm (EST) #5

    Help - a few questions

    December 2, 2018, 10:01 pm
    Posted by: coalt45

    Little over a month in and I'm up to 206 lbs. Not sure what I am doing wrong. Doing the workouts everyday but Saturday. Still plugging away!

    @coalt45 Are you tracking macros and calories everyday and hitting your numbers? Are you a newbie, which means it's possible that you're gaining muscle and losing fat at the same time?

  • Posted On: 12-03-18, 5:21 pm (EST) #6

    Help - a few questions

    December 3, 2018, 5:21 pm

    Until I posted I was tracking macros. I have been working out prior to this running was my main thing and some body weight. Used to lift but I always seem to get hurt.

     

    Now I'm in Korea no place to keep food so eating out everyday.

  • Posted On: 12-03-18, 11:34 pm (EST) #7

    Help - a few questions

    December 3, 2018, 11:34 pm
    Posted by: coalt45

    Until I posted I was tracking macros. I have been working out prior to this running was my main thing and some body weight. Used to lift but I always seem to get hurt.

     

    Now I'm in Korea no place to keep food so eating out everyday.

    @coalt45 Well.. eating out every day isn't totally bad as long as you are making good choices and still hitting your macros at least close to what they should be. Have you noticed a change in your physique even though you've gained weight? E.g. more definition?

  • Posted On: 12-04-18, 6:58 am (EST) #8

    Help - a few questions

    December 4, 2018, 6:58 am
    Posted by: Scott_Herman

    @coalt45 Well.. eating out every day isn't totally bad as long as you are making good choices and still hitting your macros at least close to what they should be. Have you noticed a change in your physique even though you've gained weight? E.g. more definition?

    Honestly I feel it went the other way. I could be doing something wrong but I'm having faith it's going to work itself out over the next month and a half to 2 months. Looking forward to your new program I saw.

  • Posted On: 12-04-18, 3:33 pm (EST) #9

    Help - a few questions

    December 4, 2018, 3:33 pm
    Posted by: coalt45

    Honestly I feel it went the other way. I could be doing something wrong but I'm having faith it's going to work itself out over the next month and a half to 2 months. Looking forward to your new program I saw.

    @coalt45 So less definition? OK. How many carbs have you been getting daily? Were you following those numbers from your original post? What are your current macros and calories?

  • Posted On: 12-04-18, 7:01 pm (EST) #10

    Help - a few questions

    December 4, 2018, 7:01 pm

    I was doing a day of 1,800 and a day of 2,000. Macros were close to original post but not exact. We'll know about definition in a few weeks when I take progress pics. Things are probably changing but I'm tend to focus on the mid section when I look at pictures. My back definitely has more definition. But again I focus on the waist as this beast has been an issue for years.

  • Posted On: 12-04-18, 11:05 pm (EST) #11

    Help - a few questions

    December 4, 2018, 11:05 pm
    Posted by: coalt45

    I was doing a day of 1,800 and a day of 2,000. Macros were close to original post but not exact. We'll know about definition in a few weeks when I take progress pics. Things are probably changing but I'm tend to focus on the mid section when I look at pictures. My back definitely has more definition. But again I focus on the waist as this beast has been an issue for years.

    @coalt45 Yeah and unfortunately the mid section is where fat can sometimes hand around the longest haha. Progress pictures will definitely help to see what's changing though.

     

    Also, if we need to look at changing some things, we can try reducing your carbs. If they're over 250g right now, then maybe reducing them to more like 150g will help. Carbs are good, don't get me wrong, but when it comes to fat loss, it can be a good idea to keep them low. Especially if you are struggling to see fat loss.

  • Posted On: 12-07-18, 11:56 pm (EST) #12

    Help - a few questions

    December 7, 2018, 11:56 pm

    Need 1 on 1 coaching? 😀 

  • Posted On: 12-07-18, 11:59 pm (EST) #13

    Help - a few questions

    December 7, 2018, 11:59 pm
    Posted by: vanphuccity

    Need 1 on 1 coaching? 😀 

    @vanphuccity Are you looking for 1 on 1 coaching my friend? Details are here! https://muscularstrength.com/consultations-scottherman

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