I've been going to the gym religiously for only about 3 months now & watching scotts videos they've been a big help & motivation. I go 5 times a week, for about an hour & a half & ive cut out all things like soda & junk foods. I've seen gains across the board except for in my chest & have lost no belly fat even tho I know I'm burning more calories than I did before & eating better than I did. I also follow a push pull legs schedule & focus on doing them correctly rather than throwing the weight around. I also do high intensity training 4 times a week but I'm still 6'4 288. Same I was the day I started working out. 

Tristin,

Transforming your physique and losing body fat is a marathon not a sprint. Your body loses body fat evenly over your entire body which means the fatest areas - like the belly - will be the last to lean out. Slow and steady is the best way to lose weight permanently and safely. It could take you 8-12 months of consistent training and proper nutrition to see the results you are expecting.

My advice is keep doing what you are doing and before you know it you will see the results you desire.

John

Hey @Chapman97. That's great that you have started living a fit lifestyle man! Like John said, transformation takes time. If you keep working hard, results will come.

My question is have you calculated your macros? It's one thing to 'eat healthy'...but another to actually calculate what you're eating and make sure that you are in a caloric deficit to lose weight. Have you been to the @mealplan page and used the calculator there?

This took me over a year man...

Its not easy and its very slow when your natty. dont give up... keep on track and the GAINZ will come!!

DIET DIET DIET..... Its 90% Nutrition man.. WORK HARD & EAT WELL

~Mike

Yes I watch all your videos & looked at the meal plan to understand more about how the body works & how you need to eat & I do the best I can with what I have. I'm only 19 & in college so sometimes I don't have the time or financial means to eat how I should.

Ah that's understandable man. It can be tough in college. If you get food from the college hall, make sure you grab AS MUCH as you can, lots of protein!! haha. You can get big packs of chicken breasts cheap at Walmart, so stock up on that and things like pasta, sweet potatoes, rice..most of that stuff isn't too expensive.

So what are the macros you are trying to hit/what are the macros you do hit each day?

The only one I do hit for sure everyday is the 235 grams of protein it says I need. I don't eat a whole lot throughout the day so I don't always get the 75 grams of fat or 600 grams of carbs that the calculator said I need. I have a very slow metabolic rate & I don't get as many calories I need through the day so I hold on to a lot of fat

Well eating is what will help you grow, so you need to get it in somehow!

If you really can't get it through whole food, then a mass gainer is acceptable. But ony if you REALLY can't eat enough food.

Hi,

I am dentist by profession and have a lean lanky back, with drooping shoulders. 

I am 37 years old, weight 86.7 kg and height is 6 feet.

I have been registered with gym called Bannatynne in UK and its a really good gym. There are special fitness classes with loads of varieties and good excercise machines of the latest nature, but feel not motivated as there is so much to do and where to start. I take some clasess and go to gym on and off and have been for few years but don't do lift heavy weights but would want one day.

I suffer from Early onset OsteoArthritis Patellafemoral joint and Patellar tendonosis. 

I really want to be fit, healthy with a broad chest and shoulders, toned up with good body build , wants strong muscle upper front and back and loose abdomina  fat. My back is really weak I feel due to which I bend while sitting, standing and walking, plus my shoulder are bending and chest is shrunk.

Due to my work as a dentist, it makes it worse as I have to bend for procedures sometime 

I have joined your platinum program and when I went to the fitness area, your website filters benginners and intermediate and advanced and shows different excercise correspoding to different body parts but I cannot find any specific routine work out and where to start. 

Can you please guide and advice and how to go about it and which routine?

Thank you.

Hey hey @EAB! Glad you made it to the site!

I'm sorry to hear about those arthritis and tendonosis issue, but it says a lot about your character that you aren't letting that stop you from getting in the gym and putting the work in to improve your health! I'm guessing those issues are mostly going to limit your ability when it comes to things involving your leg development, right? We might also want to look at some kind of posture corrections as well..check out this article for some tips.

If you go to the @Exclusive section on the website (you can just click the word @exclusive), then you'll find my 12 and 8 week programs. They are full routines all laid out for 12 and 8 weeks, designed to help you build muscle and minimize fat gain. They're for any kind of fitness level - beginner to advanced, it doesn't matter, everyone can do them.

What do you think about trying the 12 week program to get started?

Hey Scott I know you say it's all based on your preference & your abilities on what you do but I currently do 4 sets of 8 reps like you suggest but I increase my weight each time ex: bicep or hammer curls I do 20 for 8 reps, 25 8 reps, 30 8 reps then push out 35 8 reps & I don't know if that's okay or maybe just sticking to the same weight for every set. I increase for all my exercises & ive been curious if that's the best way to go about things

Hey Scott, long time follower, first time active-participator - your instructional videos are the best there is.

I've been training consistently for just over 6 weeks, went from 53kg to now 57kg and I've recently signed up for your 12 weeks challenge. Question: should I be worried that I am gaining so quickly, I've read tendons/ligaments cant adapt as quickly as muscles. I injured my right supraspinatus a year ago, and a few days ago started to feel pain-sensation creeping in on my anterior deltoid. Giving shoulder exercises a rest for a few days to see how it goes.

Cheers mate,

You shouldn't be able to increase the weight with each set unless you are doing fewer reps - e.g. strength work.

If you area able to increase the weight by 5lbs each set...then you are starting way to light to begin with :) You should start with a weight that is tough to do 8 reps, and then keep trying to get 8 reps, but if you can't, then you should LOWER the weight.

Does that make sense? So it might look like this...

Set 1 - 35lbs, 8 Reps

Set 2 - 35lbs, 6 Reps + 2-3 Reps with 30lbs

Set 3 - 30lbs, 8 Reps

Set 4 - 30lbs, 8 Reps

Newbie gains can happen pretty quickly, and you can gain from 20-25lbs (9-11kg) in your first year of lifting. So I would maybe expect 4kgs in closer to 6 months..It's likely not all be muscle that you have gained, but it could be that you are holding a lot of water, and some fat too. Your weight gain should drop off..if you keep gaining at this rate, it will be a lot of fat. Have you calculated your BMR and macros on the @mealplan page?

I don't think you should be too worried about injuries, so long as you are lifting smart and with proper form. You might have just tweaked something around your shoulder or chest. It would be a good idea to rest it and focus on stretching/mobility work. Have you seen my shoulder warm up video? Make sure you do some of this stuff every day if you can!

Hello, I've recently started going to the gym for the first time in my life. Then I came across Scott's videos on youtube and later to this site. All the effort and work is just awesome. But since I'm a beginner I have few questions or better I need some guidance. I've seen alot of his videos and been trying to search this site as much as possible. I'd like to know if there is any sort of workout plan or something similar? So far I've found meal planner but not sure if i understand it correctly. I am trying to lose fat right now and later work on gaining muscles and strenght. I have couple of more questions but that should do it for now.

Thanks in advance =)

Hey hey @Gapsl!! Welcome to the site!

There absolutely is a workout plan on the site..in fact I have TWO! There is a 12 week program and an 8 week program. I suggest you start with the 12 week program, then try the 8 week program after that.

The 12 week has a bit of everything, potentially cutting off a bit of fat, while gaining strength AND size. Whereas the 8 week program is more about straight muscle gain. Think you're up for it?!