Skip to main content
Page 1 of 3 ▾
»
ajames21
ajames21 g Andrew James
21 Post(s)
21 Post(s) Gender: Male Goal: Lose Fat Date Joined: June 6, 2016
Posted

Hi,

My name is Andrew and I'm 32 years old from edmonton,alberta, canada and I would like to lose weight in the short term and in the long term goal is to get ripped. Height is 180 cm and my weight is 266 lbs. Been exercising for 2 years. I don't know how to do Daily calories and Daily macros in grams. I hurt my back but feeling better but I'm still feeling sore up and down. I can't afford chicken breast in canada since its too expansive and I'm looking for a good diet that doesn't take much time on cooking. I also don't want to take much time on exercise that is over 2 hours. I don't know which exercise program that would work for me. 

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: ajames21

Hi,

My name is Andrew and I'm 32 years old from edmonton,alberta, canada and I would like to lose weight in the short term and in the long term goal is to get ripped. Height is 180 cm and my weight is 266 lbs. Been exercising for 2 years. I don't know how to do Daily calories and Daily macros in grams. I hurt my back but feeling better but I'm still feeling sore up and down. I can't afford chicken breast in canada since its too expansive and I'm looking for a good diet that doesn't take much time on cooking. I also don't want to take much time on exercise that is over 2 hours. I don't know which exercise program that would work for me. 

@ajames21 I found your post! haha. OK so first thing's first.. you need to go to the @mealplan page and use the calculator on the left hand side of the page. That will give you some starting numbers in terms of macros and calories that you need to aim for daily for your weight loss goal. You can then post them here in this @forum and we'll help you adjust them to keep the fat loss going while maintaining as much muscle as possible.

 

Also, if you upgrade to PLATINUM, you'll have access to the meal planner app which has a bunch of ready made meal plans to follow and foods you can chose from to make up your diet. If that's not something you want to do, you can also take a look at the list of foods here: http://muscularstrength.com/article/healthy-shopping-list-for-life

 

For a program, I'd suggest something like my PPL program if you have access to a gym, or the home program if you are limited to home workouts. Both will help you drop some fat so it's just about choosing the best one for you - http://muscularstrength.com/Full-Workout-Programs

Need 1 on 1 coaching? Send me a direct message to learn more!
ajames21
ajames21 g Andrew James
21 Post(s)
21 Post(s) Gender: Male Goal: Lose Fat Date Joined: June 6, 2016
Posted

actually i weigh at 220lbs and here is the result for calculate bmr

BMR at Rest

2120.70

 

BMR in Motion

2544.84

 

the only problem in meal plan page is that I don't know how to calculate macro calculation and i have no idea of how to calculate bodyfat

 

can't afford chicken breast since its expansive in canada but I can afford chicken thigh without skin. The cookbook that I will be using for meals are michael kory cookbook and fitmencook cookbook.

 

I haven't figure out of how to use myfitnesspal yet. I have found a customized fitness app for android which is called progression app. https://play.google.com/store/apps/details?id=workout.progression.lite&hl=en

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: ajames21

actually i weigh at 220lbs and here is the result for calculate bmr

BMR at Rest

2120.70

 

BMR in Motion

2544.84

 

the only problem in meal plan page is that I don't know how to calculate macro calculation and i have no idea of how to calculate bodyfat

 

can't afford chicken breast since its expansive in canada but I can afford chicken thigh without skin. The cookbook that I will be using for meals are michael kory cookbook and fitmencook cookbook.

 

I haven't figure out of how to use myfitnesspal yet. I have found a customized fitness app for android which is called progression app. https://play.google.com/store/apps/details?id=workout.progression.lite&hl=en

OK so you've lost some weight so far, that's great! Do you think you still need to cut back a few pounds first before you bulk? If you like, post a photo of yourself so we can get an idea of what your bodyfat % is and then we can determine if you need to be in a deficit or a surplus. If you're in a deficit you'll need to go higher on your protein and fat and lower on your carbs.

 

That's OK about the chicken thighs. They have a bit more fat but that won't be all bad. Were there some other foods from that list that you'll be able to use?

Need 1 on 1 coaching? Send me a direct message to learn more!
ajames21
ajames21 g Andrew James
21 Post(s)
21 Post(s) Gender: Male Goal: Lose Fat Date Joined: June 6, 2016
Posted

I've hired the trainer for 7 sessions but wants me to use micros for 183 grams of good fats 37.8 grams of carbs and 100 grams of protein. I've tried that but it didn't work. I've have upgraded my membership to platinum.

johnny2603
johnny2603 g John Lees
44 Post(s)
44 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2018
Posted
Posted By: ajames21

I've hired the trainer for 7 sessions but wants me to use micros for 183 grams of good fats 37.8 grams of carbs and 100 grams of protein. I've tried that but it didn't work. I've have upgraded my membership to platinum.

Seems like your trainer has you on a ketogenic diet, I really hope he/she discussed the pros and cons of such a diet, and gave you some ideas for meals that can help you reach those macros. If you still want to stick with a keto diet, you can find several recipes online now that you know what diet you're on. If you use the meal plan calculator you can get more traditional macros.

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: ajames21

I've hired the trainer for 7 sessions but wants me to use micros for 183 grams of good fats 37.8 grams of carbs and 100 grams of protein. I've tried that but it didn't work. I've have upgraded my membership to platinum.

Glad you upgraded man, now you can use the @mealplan app to track your macros and calories daily to make sure you're on track and meeting your goals.

 

Those macros definitely aren't ideal.. at all. It does sound like a keto diet.. but the protein is still way too low. And often what happens with the keto diet is you lose weight quickly, but you also lose a lot of muscle quickly, and that's not what we want. Your carbs can still be low, but I would keep them around 100g-150g.

 

So when you are on the @mealplan page, opt for 1.5g protein and 0.55g of fat when you do your calculation, then post your numbers here. They will probably need a little bit of tweaking, but that's OK, we can help you with that. Your goal is fat loss, right?

Need 1 on 1 coaching? Send me a direct message to learn more!
ajames21
ajames21 g Andrew James
21 Post(s)
21 Post(s) Gender: Male Goal: Lose Fat Date Joined: June 6, 2016
Posted

My goal is fat loss and I would like to get down to 160 lbs. Since I weigh 220lbs my protein that I have to eat is 330 Grams base on calculation like 220lbs times by 1.5 grams of protein to get 330 grams. 121 grams of fats which is 220lbs times by 0.55 of fats to get 121 grams of fats. Carbs have to at 100 grams. Is there any video tutorial of how to use meal plan on the app and desktop. I hope it's better than myfitnesspal because I hated the myfitnesspal default micros especially the premium where I can change the micros. Another question is, is it ok to eat chicken thigh without skin since buying chicken breast in Canada are expensive.

johnny2603
johnny2603 g John Lees
44 Post(s)
44 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2018
Posted
Posted By: ajames21

My goal is fat loss and I would like to get down to 160 lbs. Since I weigh 220lbs my protein that I have to eat is 330 Grams base on calculation like 220lbs times by 1.5 grams of protein to get 330 grams. 121 grams of fats which is 220lbs times by 0.55 of fats to get 121 grams of fats. Carbs have to at 100 grams. Is there any video tutorial of how to use meal plan on the app and desktop. I hope it's better than myfitnesspal because I hated the myfitnesspal default micros especially the premium where I can change the micros. Another question is, is it ok to eat chicken thigh without skin since buying chicken breast in Canada are expensive.

The 1.5 and .55 is based on your lean body mass, not overall bodyweight. That's why you need an estimate of your body fat percentage. Input the numbers in the actual calculator itself and it will do all the work for you. Chicken thighs are fine, as long as you are hitting your macros.

ajames21
ajames21 g Andrew James
21 Post(s)
21 Post(s) Gender: Male Goal: Lose Fat Date Joined: June 6, 2016
Posted

Thanks Johnny, I was supposed to click the link. The actual calculations are 185 grams of protein, 68 grams of fats and carbs between 100 and 150.

ajames21
ajames21 g Andrew James
21 Post(s)
21 Post(s) Gender: Male Goal: Lose Fat Date Joined: June 6, 2016
Posted

unfortunantely there is no such thing as 90% of lean ground beef in canada. Here's the picture of the nutrition info for that lean ground beef.

 

the problem is the fat is high and I know I'm suppose to be on the macros at 185 grams of protein, 68 grams of fats and carbs between 100 and 150. Is there any receipes for breakfast,lunch, dinner and snacks that is short and easy especially the time.

 

the protein powder I used are this one https://www.canadianprotein.com/whey-protein-concentrate#/3-size-5_kg/140-flavour-chocolate_milkshake

 

 

BMR at Rest

2120.70

 

BMR in Motion

2544.84

 

bodyfat

44%

 

weight

220lbs

 

calories

2295 per day

 

protein 185 grams

fats 68

carbs 100-150

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: ajames21

unfortunantely there is no such thing as 90% of lean ground beef in canada. Here's the picture of the nutrition info for that lean ground beef.

 

the problem is the fat is high and I know I'm suppose to be on the macros at 185 grams of protein, 68 grams of fats and carbs between 100 and 150. Is there any receipes for breakfast,lunch, dinner and snacks that is short and easy especially the time.

 

the protein powder I used are this one https://www.canadianprotein.com/whey-protein-concentrate#/3-size-5_kg/140-flavour-chocolate_milkshake

 

 

BMR at Rest

2120.70

 

BMR in Motion

2544.84

 

bodyfat

44%

 

weight

220lbs

 

calories

2295 per day

 

protein 185 grams

fats 68

carbs 100-150

OK so I'm a little confused about the BMR calculations you got.. because I input your details and those would only be your BMR numbers if you do little or no exercise daily? But you must be training, right, given that you hired a trainer? haha. So I think your numbers might be a little higher at least.

 

For your macros, I would say they are pretty good actually. But they only add up to 1952 calories total. You want to be eating 250-500 calories LESS than your BMR in motion (assuming you are training).

 

So I think we will need to increase them a little bit. Let us know how often you are training (how many days per week) and then we can make some adjustments from there.

 

And for your beef, the fat intake isn't that bad. Per 100g, you're getting 15g fat and only 6g of that is saturated. If you had that every now and then, and just calculated it into your macros for the day, that would be OK. And the protein powder you're using looks OK too.

Need 1 on 1 coaching? Send me a direct message to learn more!
ajames21
ajames21 g Andrew James
21 Post(s)
21 Post(s) Gender: Male Goal: Lose Fat Date Joined: June 6, 2016
Posted

The reason why I put little or no exercise is because I feel sore because I hurt my back from last year and I was following the circuit set like ball throws, dumbbell static holds, pushup and plank which is recommended by physical therapist from last year The reason I hired trainer because I want to proper form so that I don't get hurt just like from last year l. You also told me to follow that program. http://muscularstrength.com/routine/PUSH-A-CHEST-TRICEPS-SHOULDERS-ABS

 

As for the meal plan how do fit the perfect macros for the meals. Is there any example especially I'm worried about the low fats that I must hit 68 grams. Also I don't know how to use the meal plan. Also how do I use the food scale especially if I made any receipe.

 

 

Also is there any best cardio I can do since everyday my foot started to feel sore.

ajames21
ajames21 g Andrew James
21 Post(s)
21 Post(s) Gender: Male Goal: Lose Fat Date Joined: June 6, 2016
Posted

I train from Monday to Friday but I didn't tried your http://muscularstrength.com/routine/PUSH-A-CHEST-TRICEPS-SHOULDERS-ABS but I will include that program starting this week

ajames21
ajames21 g Andrew James
21 Post(s)
21 Post(s) Gender: Male Goal: Lose Fat Date Joined: June 6, 2016
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: ajames21

The reason why I put little or no exercise is because I feel sore because I hurt my back from last year and I was following the circuit set like ball throws, dumbbell static holds, pushup and plank which is recommended by physical therapist from last year The reason I hired trainer because I want to proper form so that I don't get hurt just like from last year l. You also told me to follow that program. http://muscularstrength.com/routine/PUSH-A-CHEST-TRICEPS-SHOULDERS-ABS

 

As for the meal plan how do fit the perfect macros for the meals. Is there any example especially I'm worried about the low fats that I must hit 68 grams. Also I don't know how to use the meal plan. Also how do I use the food scale especially if I made any receipe.

 

 

Also is there any best cardio I can do since everyday my foot started to feel sore.

OK so the bottom line is you ARE going to be training, right? Which means you will probably need more calories, even to still be in a deficit. That's fine, that means that fats, for example, are something you can increase, because they are a bit low at 68g.

 

Do you know how to use the @mealplan calculator? It's pretty easy, you just punch in your details (but this time I would put moderate exercise if you are going to be following the PPL program) and then opt for 1.5g protein and 0.55g of fat. Post the numbers you get here and well will help you adjust them. The reason you need to do this again is because you're doing to need more calories than you previously thought with your previous calculations.

 

I'm not sure what you mean about a food scale.. you just use that to measure food. So if you want 100g of chicken breast, you weight out 100g of chick breast. If you need 100ml of milk for a recipe, you weigh out 100ml.. easy peasy 😊 

 

What kind of foot pain do you have? If you can't run, can you bike? Or row? Otherwise you can just focus on circuit training as your cardio.

 

And there is no reason you can't do the PPL workouts. You said you have been working out for 2 years, which is plenty of experience to be doing this, even beginners can do this program 😊 Besides, the first month helps you ease into it anyway. You will be OK!

Need 1 on 1 coaching? Send me a direct message to learn more!
Page 1 of 3 ▾
»
muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .