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RixRax
RixRax g Riho Rasta
14 Post(s)
14 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2018
Posted

I have had a break from gym for several months now and so I am back to zero, so to say. I discovered Scott last year in January and followed PPL until August. I started with 67 kg and reached max 71,6kg, which dropped very easily to 69kg. I wasn't able to reach a stable 72kg which was my goal. When September came I stopped training.

Now it is January again and I started with Full-Body Evolution (FBE) program. My weight is now 65kg. I havent ever seen this low number on my scale. I decided to buy myself 2,5kg of whey and 800g hemp protein which cost all together same as one 2.2kg syntha-6, which has less protein in it.

Future plans. It is very hard for me to use the meal planner because I am eating in diners 2 times a day. Usually I choose chicken and boiled vegetables or buckwheat plus several salads. I have calculated my macros, I have the MS app running and will do meal plans whenever I eat at home. I try to eat as much as possible but I think I might need to eat more foods with higher concentration of carbs. I'm afraid my BF% must be very low. Also I am very conscious about my vitamin levels. Micronutrients. Over or under using them. Also I am conscious of the ph level of my stomach.

As in and out of the gym with FBE takes about 2,5-3 hours I will start training no more than 3 times per week and try to get the best out of it. I might do more some weeks. I do zero cardio but I do a lot of Aikido, streching.

As I basically failed achieving my goal of 72kg last year (was in a helpless situation and gave up) and I am in an even worse situation now with my weight, do you guys have any advice to me what I could do better this time?

 

26 years old physics student from Estonia.
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: RixRax

I have had a break from gym for several months now and so I am back to zero, so to say. I discovered Scott last year in January and followed PPL until August. I started with 67 kg and reached max 71,6kg, which dropped very easily to 69kg. I wasn't able to reach a stable 72kg which was my goal. When September came I stopped training.

Now it is January again and I started with Full-Body Evolution (FBE) program. My weight is now 65kg. I havent ever seen this low number on my scale. I decided to buy myself 2,5kg of whey and 800g hemp protein which cost all together same as one 2.2kg syntha-6, which has less protein in it.

Future plans. It is very hard for me to use the meal planner because I am eating in diners 2 times a day. Usually I choose chicken and boiled vegetables or buckwheat plus several salads. I have calculated my macros, I have the MS app running and will do meal plans whenever I eat at home. I try to eat as much as possible but I think I might need to eat more foods with higher concentration of carbs. I'm afraid my BF% must be very low. Also I am very conscious about my vitamin levels. Micronutrients. Over or under using them. Also I am conscious of the ph level of my stomach.

As in and out of the gym with FBE takes about 2,5-3 hours I will start training no more than 3 times per week and try to get the best out of it. I might do more some weeks. I do zero cardio but I do a lot of Aikido, streching.

As I basically failed achieving my goal of 72kg last year (was in a helpless situation and gave up) and I am in an even worse situation now with my weight, do you guys have any advice to me what I could do better this time?

 

How many meals you having in a day ? If you have 4 meals, bump it up to 5 and in 4-6 weeks bump it up to 6. I would definently count calories at this point and figure out what you need and how to get there. It may be hard as you eat out but it can be hard to gain weight so it is something youll have to do. Do you know how many calories you consume in a day and the macro ratio ca ?

 

Powder does not really help all that much imo, eating more is 100% better because in powder you usually only get protein and if its of high consentration its still very low in calories.

 

If you eat like 100% clean, you should have 2 reload days where you eat 1000-1500 more calories than the other days, and less clean (but not super unhealthy of course)

MS Athelete / Super Hermanite / SHF
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: RixRax

I have had a break from gym for several months now and so I am back to zero, so to say. I discovered Scott last year in January and followed PPL until August. I started with 67 kg and reached max 71,6kg, which dropped very easily to 69kg. I wasn't able to reach a stable 72kg which was my goal. When September came I stopped training.

Now it is January again and I started with Full-Body Evolution (FBE) program. My weight is now 65kg. I havent ever seen this low number on my scale. I decided to buy myself 2,5kg of whey and 800g hemp protein which cost all together same as one 2.2kg syntha-6, which has less protein in it.

Future plans. It is very hard for me to use the meal planner because I am eating in diners 2 times a day. Usually I choose chicken and boiled vegetables or buckwheat plus several salads. I have calculated my macros, I have the MS app running and will do meal plans whenever I eat at home. I try to eat as much as possible but I think I might need to eat more foods with higher concentration of carbs. I'm afraid my BF% must be very low. Also I am very conscious about my vitamin levels. Micronutrients. Over or under using them. Also I am conscious of the ph level of my stomach.

As in and out of the gym with FBE takes about 2,5-3 hours I will start training no more than 3 times per week and try to get the best out of it. I might do more some weeks. I do zero cardio but I do a lot of Aikido, streching.

As I basically failed achieving my goal of 72kg last year (was in a helpless situation and gave up) and I am in an even worse situation now with my weight, do you guys have any advice to me what I could do better this time?

 

@RixRax I agree with William about your macros and calories. If you think you aren't getting enough carbs, the best way to know would be to track. Even if you can track for a few days or a week to get an idea, that will give you a number to go off of and decide whether you need less, more, or if you're spot on already.

 

Guessing your calories is fine if you're gaining weight and if those gains are lean. But if you're not gaining weight then knowing how much you're eating will, again, give you and idea of how much more you should be eating.

 

Adding an extra meal or two like William suggested is a good way to do that. Or you can just increase serving sizes of your current meals.

 

My advice would be to track for a few days and see what your macros and calories are. Either before or after you've done that, go to the @mealplan page and see what numbers you probably should be hitting to gain weight. Then match up what you're getting VS what you should be getting and see if you are on track.

 

Also, when using the @mealplan app, you can always include your second dinner foods in the snack section, or just put both of your dinners as one big dinner in the dinner section. It doesn't matter where you put the food in the app, just as long as you track it.

 

Apart from that, Full Body Evolution is a program that will definitely bring your gains back if you make sure to eat in a surplus while trainnig with it!

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RixRax
RixRax g Riho Rasta
14 Post(s)
14 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2018
Posted

I usually like to go the gym first thing in the morning around 8:30 and finish around 11:30. So 3 times a day I have only a small snack before gym and other days I have a full breakfast around 9:30. Then I have lunch at work with my colleagues at 12:00. Then the next larger mealtime I have around 15:30-17:00. Before that I usually eat a banana and drink green tea. you can give tips for good snacks for this period. Last year I ate a lot of nuts during this time. Then 18:00-21:30 I am occupied with Aikido 3 times a week (should I eat something straight after?). Otherwise I head to home and have a dinner at 19:00. Lately I have had the habbit to eat too much when I get home after the training. Because I arrive home around 22:10 and should go to sleep around 23:30 to wake up around 7:30.

 

I hope I managed to explain my schedule. This is a schedule that works for me. In summary: So regarding meals, I have 6 trainings per week, max two per day. And each training take away one large meal from the day, because of its time consumption. If I have no trainings I eat 9:30, 12:00, snack, 15:30, 19:30, snack.

So maybe I should calculate my macros in a week-basis?

I quickly prepared my mealplan for Saturday with the options that you have there. I will start inputing my own stuff on the actual day. I got all A's for vitamin levels except for sodium, B3 and cholesterol, because of chicken; and saturated fat that comes from extra virgin olive oil and cheddar cheese (actally I don't have cheddar and will input my own later).

For macros I got: 2830cal, 333g carbs, 181g protein, 98g fat.

26 years old physics student from Estonia.
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: RixRax

I usually like to go the gym first thing in the morning around 8:30 and finish around 11:30. So 3 times a day I have only a small snack before gym and other days I have a full breakfast around 9:30. Then I have lunch at work with my colleagues at 12:00. Then the next larger mealtime I have around 15:30-17:00. Before that I usually eat a banana and drink green tea. you can give tips for good snacks for this period. Last year I ate a lot of nuts during this time. Then 18:00-21:30 I am occupied with Aikido 3 times a week (should I eat something straight after?). Otherwise I head to home and have a dinner at 19:00. Lately I have had the habbit to eat too much when I get home after the training. Because I arrive home around 22:10 and should go to sleep around 23:30 to wake up around 7:30.

 

I hope I managed to explain my schedule. This is a schedule that works for me. In summary: So regarding meals, I have 6 trainings per week, max two per day. And each training take away one large meal from the day, because of its time consumption. If I have no trainings I eat 9:30, 12:00, snack, 15:30, 19:30, snack.

So maybe I should calculate my macros in a week-basis?

I quickly prepared my mealplan for Saturday with the options that you have there. I will start inputing my own stuff on the actual day. I got all A's for vitamin levels except for sodium, B3 and cholesterol, because of chicken; and saturated fat that comes from extra virgin olive oil and cheddar cheese (actally I don't have cheddar and will input my own later).

For macros I got: 2830cal, 333g carbs, 181g protein, 98g fat.

@RixRax Nuts are definitely a good snacking option. You can also go for things like rice crackers, tuna, Greek yoghurt and fruit just to name a few.

 

If you don't have time to eat more meals then, but you think you need to be eating more calories, you need to increase the sizes of the meals you're already having. I'm not sure what you mean by calculating your macros in a week-basis? You should track calories daily, but overall yes you need to be in a surplus for the entire week (and hitting your macros for the entire week).

 

Those macros look good for a lean bulk! But as I said, if you're not gaining weight with that many calories, you need to increase them. And good job with your @mealplan scores!

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