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Filled out properly?

nyyanks937
nyyanks937 g Yevgeniy Kruchenetskiy
86 Post(s)
86 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
Posted

Hi Scott. I calculated my macors on the meal planner page a while back and have been working out for a few months, but I was thinking about it, and I realized I'm not sure if I filled it out correctly to get the right numbers.

The question that asks about my level of activity...is that supposed to be filled out with the CURRENT level of activity prior to my decision to start working out, or is it supposed to be filled out with my ANTICIPATED level of activity when I do start working out?

In other words, imagine I'm filling this out a few months ago prior to starting to work out. Before starting to work out a few months ago, I was not active. So should I have chosen "little or no exercise and desk job"? Or should I have chosen the level that I expect to be at once I actually start working out, which would be "moderate exercise or sports 3-5 days a week"?

I want to make sure I choose the right one because I noticed there is a huge difference of the BMR in motion it calculates using each of those two options. As I mentioned in other posts, I'm still working my way up to my BMR in motion calories goal, but I want to make sure I'm actually using the right goal numbers. I hope my question wasn't confusing...let me know if I need to clarify. Thanks!

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: nyyanks937

Hi Scott. I calculated my macors on the meal planner page a while back and have been working out for a few months, but I was thinking about it, and I realized I'm not sure if I filled it out correctly to get the right numbers.

The question that asks about my level of activity...is that supposed to be filled out with the CURRENT level of activity prior to my decision to start working out, or is it supposed to be filled out with my ANTICIPATED level of activity when I do start working out?

In other words, imagine I'm filling this out a few months ago prior to starting to work out. Before starting to work out a few months ago, I was not active. So should I have chosen "little or no exercise and desk job"? Or should I have chosen the level that I expect to be at once I actually start working out, which would be "moderate exercise or sports 3-5 days a week"?

I want to make sure I choose the right one because I noticed there is a huge difference of the BMR in motion it calculates using each of those two options. As I mentioned in other posts, I'm still working my way up to my BMR in motion calories goal, but I want to make sure I'm actually using the right goal numbers. I hope my question wasn't confusing...let me know if I need to clarify. Thanks!

If you knew you were going to start working out, then you should have chosen the moderate level. However, if you then changed your mind and you didn't workout, that would have resulted in a lot of fat gain. So as long as you were going to stick to what you said (which obviously you did because you have been working out for a few months), then yes go for the moderate activity level.

 

If it ends up being too much or too little, however, and you see too much fat gain or not enough weight gain, then we can easily adjust them 😊 And it's OK to build up slowly into your total surplus - that will help you avoid too much fat gain. Just add 100-200 calories daily each week until you get to a level where you are consistently gaining.

Need 1 on 1 coaching? Send me a direct message to learn more!
nyyanks937
nyyanks937 g Yevgeniy Kruchenetskiy
86 Post(s)
86 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
Posted
Posted By: Scott_Herman

If you knew you were going to start working out, then you should have chosen the moderate level. However, if you then changed your mind and you didn't workout, that would have resulted in a lot of fat gain. So as long as you were going to stick to what you said (which obviously you did because you have been working out for a few months), then yes go for the moderate activity level.

 

If it ends up being too much or too little, however, and you see too much fat gain or not enough weight gain, then we can easily adjust them 😊 And it's OK to build up slowly into your total surplus - that will help you avoid too much fat gain. Just add 100-200 calories daily each week until you get to a level where you are consistently gaining.

OK, thanks. One thing I've noticed so far is that despite being in a deficite, I haven't been losing any weight. My weight has remained the same over the past month or two, which I don't understand. I thought that in the process of working my way up to a surplus, since I'm currently in a deficit I'd be able to lose a few pounds of fat...but it doesn't seem to be happening. How could that be? Is it possible to be in too much of a deficit that it negatively affects fat loss?

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: nyyanks937

OK, thanks. One thing I've noticed so far is that despite being in a deficite, I haven't been losing any weight. My weight has remained the same over the past month or two, which I don't understand. I thought that in the process of working my way up to a surplus, since I'm currently in a deficit I'd be able to lose a few pounds of fat...but it doesn't seem to be happening. How could that be? Is it possible to be in too much of a deficit that it negatively affects fat loss?

Yes it is possible. If you are eating REALLY low calories, your body kind of goes into starvation mode and holds onto as much fat as it can because it feels like it's not getting enough fuel from food.

 

But if you have been slowly increasing how much you have been eating over the past couple of months, then it's normal for weight not to be dropping. Maybe you aren't burning quite as many calories as you thought, and that's OK, you can still slowly increase until you get into that surplus.

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