Hi, i am doing the 12 weeks home challenge from Scott and for now, this is pretty much all the exercice i do. My first question is - Is it enough to loss fat and build a bit of muscle in the process ? Is it a training for endurance or strenght ? 

And second - What kind of diet should i follow? I am a bit confuse on the protein intake. I saw Scott's video telling that i should take 1g per pound of lean body. I dunno my %fat but i would assume i am at 20% or a bit less (don't know how to mesure that) so i would say about 135g but some other in nutrition (i would share the link but it's in french) say that i should consume 1.2g/kg which would make 96g. There is a big difference between both so that why i am confuse. I want to do the thing right for my little training session :)

@MrNiMo it's definitely enough to lose fat, and if you are new to training, it will give you a nice base / foundation of muscle and strength! It's mostly on the endurance side, BUT if you haven't trained before, then any resistance training will help you get stronger.

Well you're cutting, right? Trying to lose fat mostly? I would say aim for 1.2g - 1.5g protein per pound of lean body weight. If you want to post a photo in this @forum thread of yourself, we can guesstimate your body fat % for you, and then give you a suggestion for your macros.

Have you also been to the @mealplan page to do some calculations?

Yes, at the moment my main is losing fat and if by the same time i gain muscle endurance, i'll be happy. Yes I am starting from far, never really did gym because i didn't like it at that time but it might be because i had no plan at that time.

I did try to use the meal plan but i was not sure about the macro (how much gram of protein, my %fat, gram of fat). I write down what i eat daily though to see what is my daily consumption and try to aime for 1800 calories and i am trying to eat about 130g of protein. I think my %fat would be between 20-25% but as you ask i let here picture of me, hope it help helping me lol! Thx a lot for your support and help Scott !

For now, on the @mealplan page, use the higher calculations. So for protein, go for 1.5g on the calculator, and go for 0.55g for fat.

Your body fat guesstimation is probably fairly accurate.. but if you are complete newbie, we want you to be able to build some solid muscle as well. If you start in a 250 calorie deficit for a month or so, to get your body fat down to about 20%, that would be a good start, and then you can go into a bulk from there while still watching your body fat drop.

130g of protein is good, but it probably won't hurt to increase that a little bit, and your calories overall as well.. maybe. If you can do those calculations on the @mealplan page with the numbers I gave at the start of this post, and a goal of fat loss, you can then post the numbers you get here (macros and calories) and we'll help you adjust them!

Here you go, i fill everything as you instruct me to and i hope i made no mistake. I have to say that i am a bit surprise by the number, i don't know why i had 1800 cal in my head as a goal but i am real far from it.

Those numbers look good! Much more realistic I think.

So if you're eating 1800 now and seeing little to no results, try aiming for that 2500 calorie number with those macros. If you feel like carbs tend to make you store more fat, or make it harder to lose fat, then try to keep them around 200g-250g, and you can increase the fats to between 80g-90g if need be.

Just increase your calories slowly every 4-5 days, and gauge your progress before you make changes. Say maybe aim for 2000 calories for the next 4-5 days, and then increase it by 200 calories and so forth.

Remember that if you don't see your weight on the scale change, but you see your body composition changing, it's probably because you are losing fat AND gaining muscle, which is what you want 😊 

Excellent ! i'll bear that in mind, thx you for the great information, you are really helpful!

Happy to help @MrNiMo 😊