Hi there,
I'm olso new in this site.
Past August 2016 I decided to go on Fitness. I was increasing weight (77 kg then). I let me do some check and my organic fat was to high 12.5% and shoul be 7%. As I do office work all day, most of the time sitting, I decided to change my life. When I was at the age of 14, my weight was 80kg. And I didn't wanted to grow like then again. So I started training with a personal caoch 30 minutes in the week and the other days I trained my self. At this moment my weight is between the 67 and 69 kg. My organic fat was decrease last month to 10%. My goal is still to reduce the organic fat and to gain some muscle. Gain muscles is sometimes a little bit frustating on my biceps because it seems that I reached the max of 8 kg. But I won't give up and with the cheat and recover method from Scott, I hope I'll find some ideas to develop my body. At this moment I'm in the third week of a 12 week program, the one I fount on the Internet in the Netherlands, before I found this website. But I'm considering to do the 12 week program from Scott after finish the one I've started.
BMR NEW CALCULATION (I received a new scale today, the old one cheated me with 2 kg less, and I cheated myself to calculate my weight in the afternoon after lunch)
And I took today the length of myself and it seems that I'm 3 cm shorter than I was before
Weight : 149.6 Pounds (68 kg)
Height : 1 Meter 72 Cm
Age : 57
Exercises : Light exercise or sports 1-3 days a week (3 days a week on, Tuesday, Thursday, Saturday)
Sex : Male
BMR at Rest : 1476.50
BMR in Motion : 1993.28
MACRO CALCULATION
Goal : Hard Muscle Gain
Bodyfat % : 17.1
Grams of Protein : 1 (Whey Hydrolysate XXL Nutrition, on trainings days 50g with breakfast, 50g after training, on rest days 40g with breakfast)
Grams of Fat : 0.45 (I think)
Calorie Goal : 2493
Protien Intake Goal : 124
Fat Intake Goal : 56
Carbohydrate Intake Goal : 373