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  • Posted On: 09-07-19, 12:27 am (EDT) #1

    Macros - What benefits me the most

    September 7, 2019, 12:27 am

    @scott_herman Hi Scott, My macros for years was 40F, 30C, 30P with total calores between 1400 - 1600. In the past couple of weeks I have done a 40C , 30F, 30P changing my caloric intake between 1448 and 1538. So it would alternate 1448 and 1538 and on Saturdays it would go up to 1638 and on rest days it would drop to 1448 with macros at 40P , 30C, 30F... Now , my issues is on days I am able to have a cheat meal or when I am out of town!! Last I checked my BMR using your calculator on the app.. and it shows that my BMR is at 1315. For current activity level it shows that daily energy requirements is 2038 calroies.. I put moderate. I do have a desk job but hit the gym 5 days a week... sometimes 6.. not always, and I am there about 1 hour and a half.. I do kickboxing clases 2 times a week and the other days are weight lifting..I try to keep my heart rate up during my workouts. the calculator results also suggest that to lose weight, I am to eat between 1200 and 1538. What do you suggest? 

  • Posted On: 09-08-19, 12:48 pm (EDT) #2

    Macros - What benefits me the most

    September 8, 2019, 12:48 pm
    Posted by: AdaOzil

    @scott_herman Hi Scott, My macros for years was 40F, 30C, 30P with total calores between 1400 - 1600. In the past couple of weeks I have done a 40C , 30F, 30P changing my caloric intake between 1448 and 1538. So it would alternate 1448 and 1538 and on Saturdays it would go up to 1638 and on rest days it would drop to 1448 with macros at 40P , 30C, 30F... Now , my issues is on days I am able to have a cheat meal or when I am out of town!! Last I checked my BMR using your calculator on the app.. and it shows that my BMR is at 1315. For current activity level it shows that daily energy requirements is 2038 calroies.. I put moderate. I do have a desk job but hit the gym 5 days a week... sometimes 6.. not always, and I am there about 1 hour and a half.. I do kickboxing clases 2 times a week and the other days are weight lifting..I try to keep my heart rate up during my workouts. the calculator results also suggest that to lose weight, I am to eat between 1200 and 1538. What do you suggest? 

    ALLLLLRIGHT! I am finally here!!!

     

    So basically it's like this. I would consider you more of a advanced lifter, which means when it comes to calorie manipulation we need to take things a bit slower. I say this because when you are a newbie, your body is making all kinds of changes, muscle is building, etc so the energy required is usually much higher than what a beginner is used to eating.

     

    But in your case, you have already discovered for the most part what your maintencance calories are because you have been training for a while. So the micro changes made to your diet need to be altered every 1.5 - 2 weeks.

     

    for someone your height and weight and bodyfat %, even if trying to gain muscle. I would stick to closer to 1600 calories.

    PROTEIN: 125g

    Carb: 150g

    Fat: 60g

     

    I would like to see how your body changes over the next week - 2 weeks with these macros. But the only issue is, I don't know your entire workout.

     

    I know you are interested in PLATINUM+. If you decide to upgrade, I would love for you to take the time and write out your entire workout for the week including DAYS, SETS, EXERCISES, WEIGHT USED and also include what days you are doing cardio or kickboxing (and how long you are doing it)

     

    As for cheat meals and traveling, I can get a better undertanding of when this is ok based on the workout days.

     

    There are also a few other tricks we can work with like carb cycling that can be helpful as well.

     

    If you are doing one of my programs, even better. Just let me know which one.

     

    ALSO, if you want to try one of my programs but maybe cant do all the exercises or need it MODIFIED, we can do that as well in PLATINUM+.

     

    Looking forward to hearing back from you!

     

     

  • Posted On: 09-09-19, 7:32 pm (EDT) #3

    Macros - What benefits me the most

    September 9, 2019, 7:32 pm
    Posted by: Scott_Herman

    ALLLLLRIGHT! I am finally here!!!

     

    So basically it's like this. I would consider you more of a advanced lifter, which means when it comes to calorie manipulation we need to take things a bit slower. I say this because when you are a newbie, your body is making all kinds of changes, muscle is building, etc so the energy required is usually much higher than what a beginner is used to eating.

     

    But in your case, you have already discovered for the most part what your maintencance calories are because you have been training for a while. So the micro changes made to your diet need to be altered every 1.5 - 2 weeks.

     

    for someone your height and weight and bodyfat %, even if trying to gain muscle. I would stick to closer to 1600 calories.

    PROTEIN: 125g

    Carb: 150g

    Fat: 60g

     

    I would like to see how your body changes over the next week - 2 weeks with these macros. But the only issue is, I don't know your entire workout.

     

    I know you are interested in PLATINUM+. If you decide to upgrade, I would love for you to take the time and write out your entire workout for the week including DAYS, SETS, EXERCISES, WEIGHT USED and also include what days you are doing cardio or kickboxing (and how long you are doing it)

     

    As for cheat meals and traveling, I can get a better undertanding of when this is ok based on the workout days.

     

    There are also a few other tricks we can work with like carb cycling that can be helpful as well.

     

    If you are doing one of my programs, even better. Just let me know which one.

     

    ALSO, if you want to try one of my programs but maybe cant do all the exercises or need it MODIFIED, we can do that as well in PLATINUM+.

     

    Looking forward to hearing back from you!

     

     

    Hey @scott_herman I appreciate your reply. I am planning on starting your PPL routine. I looked at Part A.. do I follow that order for how long? the 12 weeks?

     

    What I have been doing for workout are circuits for example this Saturday:

     

    I did; Block 1: Barbell Squat 4 x 10 30 sec rest

    DB SA PushPress 4 x 6/ea 30 sec rest

    Inverted Row 4 x 12, 30 sec rest

    Sprinter Crunch 4 x 10, 30 sec rest

    Med Ball Alternating Push-ups 4 x 30 seconds.

     

    Block 2 Alternating Reverse Lunge 3 x 12/ea, 30 sec rest

    DB Chest Press 3 x 15, 30 sec rest

    SL Lying Hip Raise 3 x 10/ea , 30 sec rest

    Reverse Plank 3 x 45 seconds,

     

    Block 3 Grahammer Riase 2 x 10 , 15 sec rest

    Curl to Press Combo 2 x 12, 15 sec rest

    DB Upright Row 2 x 15.

     

    So I follow a routine like this.. and change up the exercises of course.. and after might do 16 min on a cardio machine but they bore me sometimes.

     

    Is 5 days a week enough if I do KB 2 times a week? for 60 min.

     

    I appreciate your input.

     

     

  • Posted On: 09-11-19, 6:43 pm (EDT) #4

    Macros - What benefits me the most

    September 11, 2019, 6:43 pm
    Posted by: AdaOzil

    Hey @scott_herman I appreciate your reply. I am planning on starting your PPL routine. I looked at Part A.. do I follow that order for how long? the 12 weeks?

     

    What I have been doing for workout are circuits for example this Saturday:

     

    I did; Block 1: Barbell Squat 4 x 10 30 sec rest

    DB SA PushPress 4 x 6/ea 30 sec rest

    Inverted Row 4 x 12, 30 sec rest

    Sprinter Crunch 4 x 10, 30 sec rest

    Med Ball Alternating Push-ups 4 x 30 seconds.

     

    Block 2 Alternating Reverse Lunge 3 x 12/ea, 30 sec rest

    DB Chest Press 3 x 15, 30 sec rest

    SL Lying Hip Raise 3 x 10/ea , 30 sec rest

    Reverse Plank 3 x 45 seconds,

     

    Block 3 Grahammer Riase 2 x 10 , 15 sec rest

    Curl to Press Combo 2 x 12, 15 sec rest

    DB Upright Row 2 x 15.

     

    So I follow a routine like this.. and change up the exercises of course.. and after might do 16 min on a cardio machine but they bore me sometimes.

     

    Is 5 days a week enough if I do KB 2 times a week? for 60 min.

     

    I appreciate your input.

     

     

    @adaozil With the PPL program, just check out the calendar - it's on the right hand side of the main program page so you can download it and it has the structure for all 12 weeks.

     

    For the workout - those 3 blocks, are you doing all of that in one day? Are all 3 blocks performed on Saturday, along with potentially cardio afterwards? And is that typically just a Saturday workout, or is that what you're doing most days of the week?

     

    5 days a week is plenty if you're doing 2 KB sessions that are 60 minutes long as well.

  • Posted On: 09-13-19, 4:58 pm (EDT) #5

    Macros - What benefits me the most

    September 13, 2019, 4:58 pm
    Posted by: Scott_Herman

    @adaozil With the PPL program, just check out the calendar - it's on the right hand side of the main program page so you can download it and it has the structure for all 12 weeks.

     

    For the workout - those 3 blocks, are you doing all of that in one day? Are all 3 blocks performed on Saturday, along with potentially cardio afterwards? And is that typically just a Saturday workout, or is that what you're doing most days of the week?

     

    5 days a week is plenty if you're doing 2 KB sessions that are 60 minutes long as well.

    Yes, those 3 blocks are done in one day and I get it done in about 40 to 50 minutes. I also do the KB that same day. I attend to KB classes Tuesday and Saturday. I do my weightlifting on other days.. and now that I am a certified group fitness instructor, I have been attending Tabata and HITT classes to get those down and take on a class.

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