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5 months progress, 34lbs lost

5 month progress pics, 34lb lost

scott125
scott125 g Mark Scott
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2016
Posted

Hey all, Just joined the forum so looking forward to chatting to you all and learning as much as I can. I've probably spent hundreds of hours watching youtube and I get the impression that Scott is about the only guy that knows what he's talking about, so that's why I've joined up!

I'm a 44 year old living in the UK and back in June I decided I'd had enough of looking at a beer belly, so decided it was time to do something about it. My plan was to cut as much fat as possible initially and then lean bulk to try to put on some muscle. I've been working out 3-4 times a week since June and I've not really gained much muscle (which I expected of course) but I wanted to work out whilst cutting to try to minimise muscle loss and loose fat instead. So, anyhow, it's now been 5 months and I've lost 34lbs. I'm 6 foot and I've gone from 189lbs down to 155lb - I think I'm almost back to my natural ectomorph self!, so do you reckon it's time to up the calories a bit and see if I can add some muscle? - I think I'm roughly at 15% bf, is that a good time to start a lean bulk or should I cut the fat a bit further first?

Thanks in advance for your help and wisdom, look forward to speaking to you all :-)

Here's a quick before and after! - how did I let my belly gut get to that point?! - arrgh!

 

  

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: scott125

Hey all, Just joined the forum so looking forward to chatting to you all and learning as much as I can. I've probably spent hundreds of hours watching youtube and I get the impression that Scott is about the only guy that knows what he's talking about, so that's why I've joined up!

I'm a 44 year old living in the UK and back in June I decided I'd had enough of looking at a beer belly, so decided it was time to do something about it. My plan was to cut as much fat as possible initially and then lean bulk to try to put on some muscle. I've been working out 3-4 times a week since June and I've not really gained much muscle (which I expected of course) but I wanted to work out whilst cutting to try to minimise muscle loss and loose fat instead. So, anyhow, it's now been 5 months and I've lost 34lbs. I'm 6 foot and I've gone from 189lbs down to 155lb - I think I'm almost back to my natural ectomorph self!, so do you reckon it's time to up the calories a bit and see if I can add some muscle? - I think I'm roughly at 15% bf, is that a good time to start a lean bulk or should I cut the fat a bit further first?

Thanks in advance for your help and wisdom, look forward to speaking to you all :-)

Here's a quick before and after! - how did I let my belly gut get to that point?! - arrgh!

 

  

Hey hey @scott125!!

 

Glad to see you here man, and that is an awesome transformation!! You had the right mindset to put the work in and the rewards are there for us all to see!!

 

I think you are at a great point to start bulking and eating in a surplus. Of course we'll want to make it a lean bulk, so maybe a surplus of about 200-300 calories to start with.

 

How many calories were you eating to lose weight, and what is your BMR? What were your macros? Can you please give us that information? Then we can get started on organising them for packing on some MUSCLE! :-D

Have you thought about trying the 12 week challenge as well?

Need 1 on 1 coaching? Send me a direct message to learn more!
scott125
scott125 g Mark Scott
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2016
Posted

Wow, hey back Scott, thanks for the reply and love your videos mate!

 

I've calculated my BMR from the calculator on the site and I get 1646.85 at rest and 2552.62 in motion.

 

I workout 3-4 times a week (depending on work shifts) and train at a pretty good intensity...workouts last an hour (ish)....I work up a good sweat at least. I also do martial arts once a week (roughly an hour). My job is sedentary...I'm a bus driver so not much physical activity there though.

 

For the weight loss, the calories were as follows:

 

month 1: 2,000 per day

months 2, 3 & 4: 1,800 per day

month 5: 2,000 per day

 

My macros were 45% carbs, 35% protein & 20% fat....I stuck to that fairly well.

 

thanks again for the reply, looking forward to learning and becoming part of the community!

 

cheers 😊

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: scott125

Wow, hey back Scott, thanks for the reply and love your videos mate!

 

I've calculated my BMR from the calculator on the site and I get 1646.85 at rest and 2552.62 in motion.

 

I workout 3-4 times a week (depending on work shifts) and train at a pretty good intensity...workouts last an hour (ish)....I work up a good sweat at least. I also do martial arts once a week (roughly an hour). My job is sedentary...I'm a bus driver so not much physical activity there though.

 

For the weight loss, the calories were as follows:

 

month 1: 2,000 per day

months 2, 3 & 4: 1,800 per day

month 5: 2,000 per day

 

My macros were 45% carbs, 35% protein & 20% fat....I stuck to that fairly well.

 

thanks again for the reply, looking forward to learning and becoming part of the community!

 

cheers 😊

Alright so it looks like you were in a deficit of about 500 calories. That means if you want to start heading towards lean gains, we should aim more for about 2700 calories to start off with.

 

I think for the first couple of weeks you should work back up to 2300-2500 each day, just so you don't overload your body at once with all these extra calories. It's best to ease into a surplus so that you don't gain a bunch of fat right at the beginning.

 

We might make some slight adjustments to your macros percentages as well..I'm thinking we'll take the carbs to about 35-40%, and then maybe increase the protein and fat by 5% each..maybe. Can you tell us what your macros were? I'm guessing...

 

175g Protein (700 Calories)

225g Carbs (900 Calories)

40g Fat (360 Calories)

 

Were these your numbers while cutting?

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scott125
scott125 g Mark Scott
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2016
Posted

Hi Scott, Sorry for the slow reply!, I'm a shift worker and I've barely been away from work since you posted and only just saw your reply (much appreciated). I know you said you were guessing my numbers there...well, it was a perfect guess - as you are completley accurate!

 

So, would you recommend I move up to 2,300 calories initially with a macro split of 35% carbs, 40% protein and 25% fat - how would that sound do you think?

 

Thanks again for your reply and steadily working my way through all your videos, picked up some great tips, particularly on correct form, so thank you for those too...keep up the brilliant work mate!

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: scott125

Hi Scott, Sorry for the slow reply!, I'm a shift worker and I've barely been away from work since you posted and only just saw your reply (much appreciated). I know you said you were guessing my numbers there...well, it was a perfect guess - as you are completley accurate!

 

So, would you recommend I move up to 2,300 calories initially with a macro split of 35% carbs, 40% protein and 25% fat - how would that sound do you think?

 

Thanks again for your reply and steadily working my way through all your videos, picked up some great tips, particularly on correct form, so thank you for those too...keep up the brilliant work mate!

It's all good @scott125!

 

Yes I think either 2300 or 2400 calories would be a good starting point coming out of your cut. Then as the weeks progress we can add more calories, while maintaining a pretty similar percentage split that will hopefully help you stay lean while you're in that surplus.

 

And glad to hear you are liking the videos!!

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