I have been trying to get in better physical shape for almost 7 years. The only results so far is a whole lot of money spent, countless "programs" by "experts", a lot of disappointment and now utter frustration. I always thought "burn more calories than you put in and you lose weight". I am 41 years old, 5'3" tall, weigh 165 lbs with app 29% bf. I eat six meals per day consisting of 50% protein, 20%carbs, and 30% fat. I just started this recently and I think my metabolism is beyond help. I eat approx 1550 calories per day. I have a clean bill of health from my doctor. I do 20 min of cardio three times per week and weight train at home three times per week with moderate weight. I desperately need help and will certainly welcome any advice

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with app 29% bf. I eat six meals per day consisting of 50% protein, 20%carbs, and 30% fat. I just started this recently and I think my metabolism is beyond help. I eat approx 1550 calories per day.

Since you're here, you know it's time for change and I'm not speaking politics.

Up your cardio sessions to 4X 30 minutes

Lift 4X using a 2 on 1 off and go 6-8 reps. If you can do a ninth rep, it's too easy.

Metabolism needs to be reset, and by doing so, your cals may be bumped as high as 1,700 for a couple of weeks.

What is your energy level like, especially after you workout?

Frank, thanks for the quick response. Do I need to keep the same p/c/f ratio for the next couple weeks while trying to reset my metabolism? My energy level is pretty good so far. As far as weight training, I just do the basics as I have limited equipment at home and no spotter. I know that inches matter more than pounds, but my goal is to get back down to around 120 lbs.

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As far as weight training, I just do the basics as I have limited equipment at home

I suggest a 40P:40C:20F ratio with that workout phase I suggested.

Since you have a limited amount of equipment, do a superset or a super triset. Up the intensity. You don't need thousands of pieces of equipment. Adjustable dumb bells, bands can do considerable work for your muscles.

Squats can be done with dumb bells and/or bands for added resistance.

Maybe Chunkybutt will have a little time to draw up a quick diet plan, but you'll have to change the diet if you've been on it for a while.

Hope this helps!

Thanks again Frank. Hopefully Chunkybutt will have time for some diet guidelines for me to follow. You guys are great. This helps me stay motivated!

Hazel66, hi there! Even with limited equipment you can make a HUGE difference. Afterall, it is 90% diet that makes the difference in losing bf and NOT losing bf. So here is what you are gonna start doing hazel66. Judging by your current weight and BF level, you have about 117 lbs of lean body mass. So you will be set up with a diet that is low in fat, but higher in carbs and moderate amounts of protein as per your lean body mass. Get your hands on a few of Bev's supps to make the diet easier for you, but it should look something like this:


Meal 1: 3 egg whites, 1 whole egg, 3/4 cup Oatmeal, add a LOT of ground cinnimon to it(it is a secret GDA)

Meal 2: 1 scoop Muscle Provider, 2 scoops Mass Maker

Meal 3: 2.5 oz. (weighed cooked) LEAN Ground Beef, or Ground Turkey, 6 oz. White potato, 1 tspn Smart Balance butter or similar, 1.5 cups green veggies

Meal 4: 1 scoop MP, 2 scoops Mass Maker

Meal 5: 2.5 oz. (Weighed cooked)Lean Steak, or Chicken or similar, 1 cup cooked Brown Rice OR cooked Quinoa, 1.5 cups green salad w/ 1 tspn olive oil and as much vinegar to taste as you would like

Meal 6: 1 scoop MP, 3 Rice Cakes with 1 tbsp Natty PB spread amongst them


On days you don't weight lift, take the last meal out of the diet plan all together. ALso, take 2 Lean Out caps with every meal and a Super Pak with your breakfast. If you should so want to take out the shakes, just let me know via PM or on this discussion and we can replace the shakes with whole food options.

Do Low intensity Cardio every day! One 20-30 mins session upon waking and then again 25-30 mins after your weight session. Franks suggestion for intensity with the weights and equipment that you DO have are great. Give it a shot Hazel66!

I am concerned about the Mass Maker. I am not trying to gain any mass. I really want to burn off the bodyfat that is covering my lean mass. Please enlighten me if I do not completely understand the benefits of Mass Maker to someone who is trying to get smaller. Thanks

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Mass Maker. I am not trying to gain any mass

At this point, you are. Think of it as Lean Mass. You'll gain for a couple of weeks then start losing. More lean mass will mean you burn more fat while you're sleeping. Many will lose a portion of muscle once fatloss kicks in, so it would be better to have some extra lean mass.

Don't get on the scale for about 2 months. It will be you psychological enemy.

Don't know if it makes any difference but in my original post, I mistakenly said my macro breakdown was 50%P/20%C/30%F. I got the C and F reversed. Thanks

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mistakenly said my macro breakdown was 50%P/20%C/30%F. I got the C and F reversed.

No worries. CB changed it, you have lots of carbs, so you'll have plenty of energy to up intensities and get you going at whatever you do, you'll be ready to jump out of your shoes.

Do NOT let the name fool you. Mass Maker is a fantastic product with a great blend of proteins and slower digesting carbs. It can be manipulated via scoops to custom taylor it to ANY diet plan. In your case I've added about 30 grams of Carbohydrates and about 13 grams of extra protein to your shakes. I've essentially made a "meal replacement" for you in shake form with the MP and the MM. No worries, not only does it TASTE phenominal, but it WORKS to keep you fuller longer AND provide you with the correct macros to put on muscle and burn fat.

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Originally posted by ChunkyButt:
Do NOT let the name fool you. Mass Maker is a fantastic product with a great blend of proteins and slower digesting carbs. It can be manipulated via scoops to custom taylor it to ANY diet plan. In your case I've added about 30 grams of Carbohydrates and about 13 grams of extra protein to your shakes. I've essentially made a "meal replacement" for you in shake form with the MP and the MM. No worries, not only does it TASTE phenominal, but it WORKS to keep you fuller longer AND provide you with the correct macros to put on muscle and burn fat.

True, its only a Mass maker if the macros are set up as such. I cut on it for two portable shakes since i have carbs at all my meals.

wish i would have found you guys years ago. for the first time things are being explained in a way that makes sense. CB, i am placing my order today for the mp and mm. but, in the mean time, is it ok to continue taking my normal concoction(Optimum Nutrition 100% whey,1 tsp glutamine, frozen blueberries and oatmeal) until the new products arrive? or should i just eat whole food meal instead for meals 2 and 4? also, for meal 3 is it ok to have mixed veggies instead of green. I am allergic to peanuts, so what is a good alternative to peanut butter (how about flax oil). i know this is a lot of questions but i just want to get off on the right foot. i have 7 keto and multiple enzyme complex and just wondered if i take them now or at a later part of transformation.

Good questions Hazel66. You can feel free to use your current concoction for now until your MP and MM get here. Your conconction actually isn't that bad... I just don't like that single protien source.

I would stick with mixed GREEN veggies. A general mixed veggies comes with higher sugar veggies like carrots, onions, and peas and thing of that sort. A greener source like broccoli, asperagus, cucumbers, and celery are much better choices and are void of sugars.

The multiple enzymes are a great product! I personally use 1 tab with every meal and it has done wonders for my digestive tract. I reccommend the same for you.

Flax meal or oil is fine, just make sure the macros match up per gram of fats. For now, I wouldn't use the 7-keto. I would add that in at a later date when your fat loss seems to have stalled out.

CB, you are awesome. what a quick response!!!!!!! any chance of a sample diet plan using what we just discussed. just finished ordering mp and mm & hopefully it will be here by the weekend. Thanks

you guys have me so motivated i can't wait to get started!! i am not sure i understand about supersets and super tri sets. Can anybody help?

You have come to the right place Hazel for advice. These guys will definitely steer you in the right direction. I have Jason doing my pre-contest prep right now and am very pleased with the results. Down right amazing in fact.

In answer to your questions. A single straight set is usually what most do in the gym. That's one exercise, several repetions, rest, then doing another set of the same exercise. Super sets saves time. You do two exercises, one after the other with no rest in between. You can do them for the same muscle group or different one's. Then you rest for a short period, do again. Tri super sets are also known as giant sets. That's doing three exercises, one after another with no rests.

I superset often and it gets me through a workout much much faster than single sets. Actually I think I giant set because I will do a superset (ex: a shoulder and then a bi exercise) and then do abs doing my "rest." So it ends up being an active rest. I do abs during all of my rests on every trng day. Can't work those bad boys enough and they are getting pretty ripped as a result. Some may disagree with working abs everyday but I have read many articles that say it's ok. There are so many angles to hit. Upper, lower, obliques, etc.

I know you will do well following the advice that is given here. Keep us posted!

MP and MM should arrive tomorrow. Just have a few questions. Is it ok to workout first thing in the morning on an empty stomach? Does anyone have any suggestions for a good workout for starters? On CB's suggested menu, what size rice cakes (mini or regular)? Plain? Should I substitute peanut butter for flax oil and, if so, how much? Hope someone can help. Thanks