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Second Journey - making the cut

Trying out the meal plan / new foods, making the cut

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sillymunchie
sillymunchie g Scott Lazarevic
26 Post(s)
26 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2018
Posted

Ok so as you are already aware i have already transformed my body from 250 pounds, and got myself down to a comfortable 210, was sitting on 210 for 3 months now and decided since weightloss has halted to recalculate my macros

BMR at rest 1976
BMR in motion : 3062 

 

it looks like this now

Protein - 149g (for cutting) = 596 calories

Fat - 52g (for cutting) = 468 calories

and carbs - 234g = 936 calories

with these my day life looks a little like this

 

 

Go to work : 

9:00 : eat oatein bar (for such a small bar it keeps me full till 1:00

1:00 : sweet potato / a chicken breast / and green beans

at 3:00 - Oat meal

3:45-4:00 - Start Gym

around 5:30 - 6:00 i have my after gym protein bar and a banana

and then around 9:00-10:00 i aim for my greek yoghurt with a protein powder mixed in

The end result looks like this

Total Calories: 2004   Carb=254g Prot=143g Fat=45g

 

does this meal plan seem sound? would you change much about it? and if so can you explain so i can get the best advice on what i am doing wrong

 

on the plus side the weightloss has started yet again which is why i called it a second journey lol

 

  

hadderz87
hadderz87 g Ben Hadley
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2017
Posted
Posted By: sillymunchie

Ok so as you are already aware i have already transformed my body from 250 pounds, and got myself down to a comfortable 210, was sitting on 210 for 3 months now and decided since weightloss has halted to recalculate my macros

BMR at rest 1976
BMR in motion : 3062 

 

it looks like this now

Protein - 149g (for cutting) = 596 calories

Fat - 52g (for cutting) = 468 calories

and carbs - 234g = 936 calories

with these my day life looks a little like this

 

 

Go to work : 

9:00 : eat oatein bar (for such a small bar it keeps me full till 1:00

1:00 : sweet potato / a chicken breast / and green beans

at 3:00 - Oat meal

3:45-4:00 - Start Gym

around 5:30 - 6:00 i have my after gym protein bar and a banana

and then around 9:00-10:00 i aim for my greek yoghurt with a protein powder mixed in

The end result looks like this

Total Calories: 2004   Carb=254g Prot=143g Fat=45g

 

does this meal plan seem sound? would you change much about it? and if so can you explain so i can get the best advice on what i am doing wrong

 

on the plus side the weightloss has started yet again which is why i called it a second journey lol

 

  

Seems like your calories are too low believe it or not. But it depends how active you are? If you work out 3-5 times a week your deficit would be around 2600-2700. Have you put your numbers in the macro calculator? Because for me to gain muscle (from the calculator) I need 3400 calories a day and to lose body fat i only need to drop that by 500 cals to around 2900.

 

But if 2000 is what you need to lose fat I'd suggest upping your protein to at least 1g per pound of weight so in your case around 200g and reduce the carbs to suit.

sillymunchie
sillymunchie g Scott Lazarevic
26 Post(s)
26 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2018
Posted

it may be low, im not actually too sure, Im trying to get the idea of the macro's

so as for what i was seeing i was at 1976 at rest and 3062 in motion, so then i add the 2 together, and halve them

this brings me to 2500 calories needed to build muscle, which i minus 500 bringing me to the magic 2000 calorie number, so please do correct me if im wrong i am still trying to figure it all out.

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: sillymunchie

Ok so as you are already aware i have already transformed my body from 250 pounds, and got myself down to a comfortable 210, was sitting on 210 for 3 months now and decided since weightloss has halted to recalculate my macros

BMR at rest 1976
BMR in motion : 3062 

 

it looks like this now

Protein - 149g (for cutting) = 596 calories

Fat - 52g (for cutting) = 468 calories

and carbs - 234g = 936 calories

with these my day life looks a little like this

 

 

Go to work : 

9:00 : eat oatein bar (for such a small bar it keeps me full till 1:00

1:00 : sweet potato / a chicken breast / and green beans

at 3:00 - Oat meal

3:45-4:00 - Start Gym

around 5:30 - 6:00 i have my after gym protein bar and a banana

and then around 9:00-10:00 i aim for my greek yoghurt with a protein powder mixed in

The end result looks like this

Total Calories: 2004   Carb=254g Prot=143g Fat=45g

 

does this meal plan seem sound? would you change much about it? and if so can you explain so i can get the best advice on what i am doing wrong

 

on the plus side the weightloss has started yet again which is why i called it a second journey lol

 

  

I would suggest you start with 250-500 calories LESS than your BMR in motion. So for you that would be roughly 2550-2800 calories on your workouts days. It would then be OK to go slightly lower on your rest days.

 

It's always better to start a cut with as many calories as you can - it gives you more room to move as you hit plateaus and need less energy as your body weight drops.

 

The other changes I would make are to your macros. Cut back on the carbs and load up on more fats and protein. Try to keep protein at 1.2-1.5g per pound of lean body weight. If you start by aiming for 2750 calories, for example, these might be some good numbers to try...

 

Protein: 250g (1000 Calories) - I couldn't do an exat calculation in relation to your bf% because I'm not sure what it is?

Carbs: 170g (680 Calories)

Fat: 115g (1035 Calories)

 

Total Calories = 2715

 

Then on your off days you could take carbs back to 130g-150g, which would take away 80-160 calories. What do you think?

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sillymunchie
sillymunchie g Scott Lazarevic
26 Post(s)
26 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2018
Posted

giving it some food for thought i went back to your macro calculator and i noticed where the figures jumped, i exercise currently 3 times a week PPL im looking to do more soon, experimenting with the home circuit workouts. i clicked light exercise (1-3) only just realized that medium is 3-5 which correctly gives me the numbers you are using, so definately worth looking into bringing my protein levels, I'll give the food APP another whirl and see what kind of meal plan i can come up with incorporating some of the changes recommended by you both.

sillymunchie
sillymunchie g Scott Lazarevic
26 Post(s)
26 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2018
Posted

How about this meal plan, does this look more appropriate

 

Breakfast : 2 eggs, 4 rashers of bacon

Total Calories: 497   Carb=3.3g Prot=48g Fat=39g

 

 

Lunch : Chicken Breast, Sweet Potato, Green beans

Total Calories: 592   Carb=60g Prot=55g Fat=14g

 

Dinner : Chicken Breast, Wholewheat Penne

Total Calories: 531   Carb=51g Prot=58g Fat=7.3g

 

Snack : 1 tsp Coconut oil, 56g of Almonds, banana, Greek Yoghurt, and 1 of my Protein shakes

Total Calories: 1047   Carb=67g Prot=48g Fat=68g

 

Total Calories: 2667   Carb=181g Prot=210g Fat=129g

 

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: sillymunchie

How about this meal plan, does this look more appropriate

 

Breakfast : 2 eggs, 4 rashers of bacon

Total Calories: 497   Carb=3.3g Prot=48g Fat=39g

 

 

Lunch : Chicken Breast, Sweet Potato, Green beans

Total Calories: 592   Carb=60g Prot=55g Fat=14g

 

Dinner : Chicken Breast, Wholewheat Penne

Total Calories: 531   Carb=51g Prot=58g Fat=7.3g

 

Snack : 1 tsp Coconut oil, 56g of Almonds, banana, Greek Yoghurt, and 1 of my Protein shakes

Total Calories: 1047   Carb=67g Prot=48g Fat=68g

 

Total Calories: 2667   Carb=181g Prot=210g Fat=129g

 

This looks good! Similar to the numbers I laid out for you so it's worth aiming for that - maybe a little more protein would be OK to take you to somewhere between 2700-2800 calories for a start.. but I'm confident you'll be losing weight at 2667 calories.

 

The only reason I suggest going up in calories would be to make the deficit smaller, which means weight loss is slower, but that is a good thing because it also helps you maintain as much muscle mass as possible.

 

I would say try not to go crazy with the bacon.. 4 rashers is probably OK.. and if it is more of a lean cut like Turkey bacon then even better, but if it's regular bacon it might be better to substitute 2 rashers for 2 extra eggs or something. Just a thought, that's not a change you HAVE to make, just something to think about!

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sillymunchie
sillymunchie g Scott Lazarevic
26 Post(s)
26 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2018
Posted

haha no prob, wouldnt have asked for the advice if i wasnt planning on listening to the advice xD

as for the bacon, at this moment in time the bacon was not a lean bacon, had a HUGE deal, and got like 12 packs of bacon for extreme cheap which i froze, hence the reason i chose it, but its not my usual choice of bacon, once its used up i definately would be up for some turkey bacon cus gotta admit havent had it since i was younger but my mummy always used to buy the turkey bacon rashers, and they were really yummy ^_^

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: sillymunchie

haha no prob, wouldnt have asked for the advice if i wasnt planning on listening to the advice xD

as for the bacon, at this moment in time the bacon was not a lean bacon, had a HUGE deal, and got like 12 packs of bacon for extreme cheap which i froze, hence the reason i chose it, but its not my usual choice of bacon, once its used up i definately would be up for some turkey bacon cus gotta admit havent had it since i was younger but my mummy always used to buy the turkey bacon rashers, and they were really yummy ^_^

It's good that you are making your own adjustments as well though! After all nobody knows your body like you.

 

That makes sense haha. Can't pass up a good deal for buying food in bulk! It's probably not too bad anyway, it's only a portion of your macros. As long as the macros for the day are on point then you will be OK 💪 

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sillymunchie
sillymunchie g Scott Lazarevic
26 Post(s)
26 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2018
Posted

1 week down 2 pounds lighter, and a nice wee check up on the waistline, now down another inch ^_^ thats 4 inches down since xmas ;o

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: sillymunchie

1 week down 2 pounds lighter, and a nice wee check up on the waistline, now down another inch ^_^ thats 4 inches down since xmas ;o

Awesome to hear that @sillymunchie!! I knew you could still lose weight with more calories 😁 Don't forget to get some progress pics up man!

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sillymunchie
sillymunchie g Scott Lazarevic
26 Post(s)
26 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2018
Posted

how often would you reccomend a progress pic, i was thinking every month after the money leaves the account i put up a new pic but dont know if that would be too frequant

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: sillymunchie

how often would you reccomend a progress pic, i was thinking every month after the money leaves the account i put up a new pic but dont know if that would be too frequant

Well you can put them up as often as you like. In terms of seeing progress, you will probably be best to do them every month, yeah. That's a good time frame to see pretty decent changes!! 🏋 

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sillymunchie
sillymunchie g Scott Lazarevic
26 Post(s)
26 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2018
Posted

more progress standing steady, hitting another 2 pound loss, if i lose 1 pound more i will oficialyy have escaped the 200's :) yay definate progress

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: sillymunchie

more progress standing steady, hitting another 2 pound loss, if i lose 1 pound more i will oficialyy have escaped the 200's :) yay definate progress

So proud of you @sillymunchie!! So are you officially out of the 200s now?!

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sillymunchie
sillymunchie g Scott Lazarevic
26 Post(s)
26 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2018
Posted

199 pounds officially ^_^ after a loss of 54 pounds within my first year ^_^/

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