Skip to main content
bazzychaz82
bazzychaz82 g Barry Neale
1 Post(s)
1 Post(s) Gender: Male Goal: Lose Fat Date Joined: April 4, 2018
Posted

Hey guys. I'm a bit stuck and was wondering if I someone could give me some advice. I hope to make the most of this lovely weather while it lasts!

 

My goal is to simply lose fat and maintain a healthy weight. Most of the fat is stored around my waist. I believe I am considered 'pear shaped'.

 

The macros calculator suggests consuming 2,568 calories. (I tried calculating the old fashioned way on Scott's  page but found it too hard and got two different readings.)

I have chosen a meal plan and I'm slowly increasing my fibre and protein intake.

I was thinking of starting the 'Bodyweight Beginner Workout Program' to work alongside this meal plan.

Would that be a sensible calorie deficit or should I lower or raise the workout intensity? Or maybe gradually increase my calorie intake?

 

My details are:

 

AGE: 35

 

HEIGHT: 5ft 9 1/2 Inches

 

WEIGHT: 220 Pounds

 

BODY FAT PERCENTAGE: 32.1% (Based on UK pharmacy scales)

 

FAT WEIGHT: 55 lbs. / LEAN WEIGHT: 165 lbs.

 

BMR (MS macro calculator): at rest - 2087.60 / in motion - 2818.26

 

SUGGESTED DAILY MACROS (MS macro calculator): Protein - 224 grams / Carbs - 267 grams / Fat - 67 grams

 

SUGGESTED DAILY CALORIE GOAL (MS macro calculator): 2,568

 

GOAL: Lose fat/maintain healthy weight.

 

CURRENT ACTIVITY LEVEL: Light (cycling, walking, housework etc.)

 

CURRENT DAILY CALORIES: 2,000 - 2,500 (gradually increasing my fibre and protein intake)

 

WAIST: 41-42 inches

 

Any advice would be greatly appreciated!

BuffMetalhead
BuffMetalhead g Renen Tripp
12 Post(s)
12 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2018
Posted
224 protien when you only start is way too much, lower it, allow yourself more carbs for better gym preformance
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: bazzychaz82

Hey guys. I'm a bit stuck and was wondering if I someone could give me some advice. I hope to make the most of this lovely weather while it lasts!

 

My goal is to simply lose fat and maintain a healthy weight. Most of the fat is stored around my waist. I believe I am considered 'pear shaped'.

 

The macros calculator suggests consuming 2,568 calories. (I tried calculating the old fashioned way on Scott's  page but found it too hard and got two different readings.)

I have chosen a meal plan and I'm slowly increasing my fibre and protein intake.

I was thinking of starting the 'Bodyweight Beginner Workout Program' to work alongside this meal plan.

Would that be a sensible calorie deficit or should I lower or raise the workout intensity? Or maybe gradually increase my calorie intake?

 

My details are:

 

AGE: 35

 

HEIGHT: 5ft 9 1/2 Inches

 

WEIGHT: 220 Pounds

 

BODY FAT PERCENTAGE: 32.1% (Based on UK pharmacy scales)

 

FAT WEIGHT: 55 lbs. / LEAN WEIGHT: 165 lbs.

 

BMR (MS macro calculator): at rest - 2087.60 / in motion - 2818.26

 

SUGGESTED DAILY MACROS (MS macro calculator): Protein - 224 grams / Carbs - 267 grams / Fat - 67 grams

 

SUGGESTED DAILY CALORIE GOAL (MS macro calculator): 2,568

 

GOAL: Lose fat/maintain healthy weight.

 

CURRENT ACTIVITY LEVEL: Light (cycling, walking, housework etc.)

 

CURRENT DAILY CALORIES: 2,000 - 2,500 (gradually increasing my fibre and protein intake)

 

WAIST: 41-42 inches

 

Any advice would be greatly appreciated!

@bazzychaz82 if you are a complete newbie and want to start with that bodyweight routine to get into the swing of things, that's a great idea man! Be sure to do some cardio on the off days to help with fat loss.

 

Your macros look pretty good.. but for fat loss I would actually reduce your carbs a bit further and increase your fats. 2500 calories is a good start point, and should have you in a deficit. Maybe try macros closer to this for starters...

 

Protein: 225g (900 Calories)

Carbs: 175g (700 Calories)
Fat: 100g (900 Calories)

 

Total Calories = 2500

 

Focus on a good amount of vegetables and wholegrain carbs to get that fibre in too!

Need 1 on 1 coaching? Send me a direct message to learn more!
Lawrence18
Lawrence18 g Lawrence Gosling
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2018
Posted

Hey guys, I'm 18, weighing 209lbs with a height of 1m90. I only have 1,5 year lifting experience and have grown a lot over this time. Yet I've come to a point where I'm sick of being stuck with my stubborn fat that is stored into my stomach. I only consume 2200Cal a day but I don't really have a clue what food nutritions are all essential for fat loss and the purpose of actually everything else than Proteine or Carbs. And the amount I should take. My training has no issue's I believe I train hard and smart. It's just my nutrition that seems to be very basic and a dark area for me that I still need to learn from. Also I have learned that my food destribution is going mainly to my stomach area, in other words said. I have decent muscle sizes and vascualrity around my body yet my stomach area and legs seem to take most of the cake. Which may also explain why I am more fat in those 2 area's.

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: Lawrence18

Hey guys, I'm 18, weighing 209lbs with a height of 1m90. I only have 1,5 year lifting experience and have grown a lot over this time. Yet I've come to a point where I'm sick of being stuck with my stubborn fat that is stored into my stomach. I only consume 2200Cal a day but I don't really have a clue what food nutritions are all essential for fat loss and the purpose of actually everything else than Proteine or Carbs. And the amount I should take. My training has no issue's I believe I train hard and smart. It's just my nutrition that seems to be very basic and a dark area for me that I still need to learn from. Also I have learned that my food destribution is going mainly to my stomach area, in other words said. I have decent muscle sizes and vascualrity around my body yet my stomach area and legs seem to take most of the cake. Which may also explain why I am more fat in those 2 area's.

@Lawrence18 where you store fat is more a genetic factor than anything. The stomach/lower ab area tends to be a stubborn area for a lot of people. I suggest you go to the @mealplan page, and use the calculator. Just punch in your goal as fat loss, and it will give you some numbers to aim for, for a start - total calories, carbs, protein and fat.

 

I'd suggest going with low carbs if you want to lose fat. So you might need to make some adjustments to what the calculator gives you, because that's just a starting point.

 

So if you do that, and then post your numbers here, we can help you get on track!

 

Also, how much cardio do you do?

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