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  • Posted On: 02-25-18, 1:15 am (EST) #1

    Macros and Calories

    February 25, 2018, 1:15 am

    Hi guys,

    just posted 2 photos on my profile of my 2 most recent body scans, hopefully you can make sense out of it without the info booklet. From body scan 1 to 2 in the space of four weeks I’ve lost body fat which is fine but unfortunately I’ve also lost a bit of muscle in the process, my current calories/macros stand as 3052; protein 214 fats 100 carbs 324. Just thinking I’ll probably need to up my macros but just wondering what I should actually increase out of the three? 

  • Posted On: 02-25-18, 5:50 pm (EST) #2

    Macros and Calories

    February 25, 2018, 5:50 pm
    Posted by: EricFromAus

    Hi guys,

    just posted 2 photos on my profile of my 2 most recent body scans, hopefully you can make sense out of it without the info booklet. From body scan 1 to 2 in the space of four weeks I’ve lost body fat which is fine but unfortunately I’ve also lost a bit of muscle in the process, my current calories/macros stand as 3052; protein 214 fats 100 carbs 324. Just thinking I’ll probably need to up my macros but just wondering what I should actually increase out of the three? 

    Well you lost weight overall, which means you're in a deficit, so yes you need to increase them a bit if you want to be adding muscle. So those numbers were jsut a starting point like we talked about in the previous @forum post, remember? And now that you've trialled them.. you know that they're too low.

     

    You didn't lose too much muscle mass which is good, but it's normal that you did lose some because you were losing weight overall, meaning you were in that deficit. If I were you, I'd look at increasing fats to say 120g and maybe carbs up to around 350g. That would be an extra 250-300 calories there. Given you lost weight at 3050 calories, you probably want to work your way up to around 3500 to be in a small surplus, so maybe even go up to 230g protein as well.

     

    Those increases should take you to around 3400 calories total. Just add the calories in slowly - aim for 3200 calories daily for the next 4-5 days, and then aim for 3300-3400 after that and see if you have worked your way into a surplus by then.

  • Posted On: 02-25-18, 9:07 pm (EST) #3

    Macros and Calories

    February 25, 2018, 9:07 pm

    Thanks again mate, I reckon I’ll have to watch your video again on tips for eating. I’m usually a big eater but 3050 seemed like a lot to me which was surprising, I was constantly snacking all day and now I have to bump it up even more 😫 even though I lost bugger all muscle I was still a bit bummed out and said to my partner I’m just gonna eat shit food now to get my calories up. She turned around and said to me “what would Scott say” looks like she’s been paying more attention to your videos than what I thought. Thanks for the help man πŸ€™πŸΌ

  • Posted On: 02-25-18, 11:22 pm (EST) #4

    Macros and Calories

    February 25, 2018, 11:22 pm
    Posted by: EricFromAus

    Thanks again mate, I reckon I’ll have to watch your video again on tips for eating. I’m usually a big eater but 3050 seemed like a lot to me which was surprising, I was constantly snacking all day and now I have to bump it up even more 😫 even though I lost bugger all muscle I was still a bit bummed out and said to my partner I’m just gonna eat shit food now to get my calories up. She turned around and said to me “what would Scott say” looks like she’s been paying more attention to your videos than what I thought. Thanks for the help man πŸ€™πŸΌ

    One option is to have a smoothie or two to get calories down easily. Blending a bunch of stuff up and just guzzling it down wuill pack a lot of calories in without filling you up too much. Also adding peanut butter to things like oatmeal, or nuts to a salad (or just snacking on them), anything with a decent amount of fat in it will make it so much easier to hit your calorie goal.

     

    If you want to grow, you gotta eat man! I like that comment from your partner too haha, good to hear she is keeping you on track! πŸ’ͺ 

  • Posted On: 02-25-18, 11:37 pm (EST) #5

    Macros and Calories

    February 25, 2018, 11:37 pm

    She’s studying to be a personal trainer so I’m always telling her you gotta watch Scott, he’s got heaps of awesome stuff that can help you out and he loves Dragon Ball Z. She’s started following her macros as well and she’s actually had better results than mine, cut weight and body fat without losing muscle which isn’t fair haha ironic that she’s also a huge smoothie drinker as well, might have to take a leaf outta her book.

  • Posted On: 02-25-18, 11:54 pm (EST) #6

    Macros and Calories

    February 25, 2018, 11:54 pm
    Posted by: EricFromAus

    She’s studying to be a personal trainer so I’m always telling her you gotta watch Scott, he’s got heaps of awesome stuff that can help you out and he loves Dragon Ball Z. She’s started following her macros as well and she’s actually had better results than mine, cut weight and body fat without losing muscle which isn’t fair haha ironic that she’s also a huge smoothie drinker as well, might have to take a leaf outta her book.

    We hate to admit it.. but women.. well.. they are right a lot of the time lol. The secret is to not let them know it too often πŸ˜‚ πŸ˜‚ But hey, if you can help each other, learn from each other and motivate each other to reach your goals, then you must have a pretty damn good relationship!

  • Posted On: 02-26-18, 1:05 am (EST) #7

    Macros and Calories

    February 26, 2018, 1:05 am

    We’ve been together since we were 17 so we must be doing something right haha she was the one that initially said we should track out macros but I was more content eating burgers and deep fried take away cause I knew with my metabolism I could get away with not getting fat haha took me to implement it then she followed, so I guess we work pretty well together. Never would’ve got into fitness if it wasn’t for her pushing me, she never would’ve got into personal training if it wasn’t for me pushing her. I’d say we feed off each other pretty well.

  • Posted On: 02-27-18, 12:08 am (EST) #8

    Macros and Calories

    February 27, 2018, 12:08 am
    Posted by: EricFromAus

    We’ve been together since we were 17 so we must be doing something right haha she was the one that initially said we should track out macros but I was more content eating burgers and deep fried take away cause I knew with my metabolism I could get away with not getting fat haha took me to implement it then she followed, so I guess we work pretty well together. Never would’ve got into fitness if it wasn’t for her pushing me, she never would’ve got into personal training if it wasn’t for me pushing her. I’d say we feed off each other pretty well.

    That is so awesome man!! Two halves make a whole 😁 Swolemates for sure!!

  • Posted On: 02-27-18, 11:46 am (EST) #9

    Macros and Calories

    February 27, 2018, 11:46 am

    Hey Scott/everyone else. Having trouble understanding my macros/grams/Cals etc. I’ve watched the vids, used the calculators and gone through all the charts but my numbers don’t quite make sense to me. Any help would be appreciated.

    Here are my numbers:

     

    Goal: lean gains (but I’m currently skinny fat- and I’m looking to try and get that 6 pack, so maybe I have the wrong goal?)

    HT: 5’9 body weight: 166 lbs. lean body weight: 132 lbs. body fat: 35 lbs (ugh) BF % 21

     

    BMR Avg: 2066 cals. BMR Adjst: 2316

     

    What is odd is that compared to Scott’s posted numbers, the calculations have me eating MORE carbs both calorie wise and gram wise than him. I have trouble believing being this to be correct. Can anyone assist in my calculations?

     

    Also Scott you mentioned that dumb bell flys aren’t a maximum effort movement so there’s no need to lift terribly heavy. That is a main staple of my chest routine. What are some maximum effort movements that are worth the effort in lifting heavy?

     

    Thanks in advance for your help & knowledge.

  • Posted On: 02-27-18, 4:05 pm (EST) #10

    Macros and Calories

    February 27, 2018, 4:05 pm
    Posted by: jvg0010

    Hey Scott/everyone else. Having trouble understanding my macros/grams/Cals etc. I’ve watched the vids, used the calculators and gone through all the charts but my numbers don’t quite make sense to me. Any help would be appreciated.

    Here are my numbers:

     

    Goal: lean gains (but I’m currently skinny fat- and I’m looking to try and get that 6 pack, so maybe I have the wrong goal?)

    HT: 5’9 body weight: 166 lbs. lean body weight: 132 lbs. body fat: 35 lbs (ugh) BF % 21

     

    BMR Avg: 2066 cals. BMR Adjst: 2316

     

    What is odd is that compared to Scott’s posted numbers, the calculations have me eating MORE carbs both calorie wise and gram wise than him. I have trouble believing being this to be correct. Can anyone assist in my calculations?

     

    Also Scott you mentioned that dumb bell flys aren’t a maximum effort movement so there’s no need to lift terribly heavy. That is a main staple of my chest routine. What are some maximum effort movements that are worth the effort in lifting heavy?

     

    Thanks in advance for your help & knowledge.

     For skinny fat you do have the correct goal in shooting for lean gains. The meal plan calculator gives you the option to increase the amount of protein and fats, so if you take those to the highest recommended levels it would lower the amount of carbs. But the calculations are just estimates and starting points. They are meant to be tweaked depending on if things aren't working, or simply aren't attainable for you personally. For maximum effort on lifts, think of compound movements and not isolation movements.

  • Posted On: 02-27-18, 11:36 pm (EST) #11

    Macros and Calories

    February 27, 2018, 11:36 pm
    Posted by: jvg0010

    Hey Scott/everyone else. Having trouble understanding my macros/grams/Cals etc. I’ve watched the vids, used the calculators and gone through all the charts but my numbers don’t quite make sense to me. Any help would be appreciated.

    Here are my numbers:

     

    Goal: lean gains (but I’m currently skinny fat- and I’m looking to try and get that 6 pack, so maybe I have the wrong goal?)

    HT: 5’9 body weight: 166 lbs. lean body weight: 132 lbs. body fat: 35 lbs (ugh) BF % 21

     

    BMR Avg: 2066 cals. BMR Adjst: 2316

     

    What is odd is that compared to Scott’s posted numbers, the calculations have me eating MORE carbs both calorie wise and gram wise than him. I have trouble believing being this to be correct. Can anyone assist in my calculations?

     

    Also Scott you mentioned that dumb bell flys aren’t a maximum effort movement so there’s no need to lift terribly heavy. That is a main staple of my chest routine. What are some maximum effort movements that are worth the effort in lifting heavy?

     

    Thanks in advance for your help & knowledge.

    Great answer from @johnny2603 again. They are just starting numbers that you'll get from the @mealplan page.. but can you please post the macros you got here anyway? We can help you adjust them. It's OK to have carbs up a little bit, but yeah you don't want them super high, and to combat that, you just increase fats and protein a bit more.

     

    And even those calories would just be a starting point, and if they turn out to be too low, we just increase them until you are in a slight surplus 😁 

     

    With the dumbbell flys.. I wasn't saying you can't do them, just that it's not something where you're going to try and fly as much as you bench.. know what I mean? So you can still do them with sets of 8-12 reps, but the main thing you should be doing with them is maximizing the stretch at the bottom, and controlling every rep. What does your current chest workout look like?

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