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Anthony Myers

My name is Anthony. I'm the main author of MuscleClass.com. Download my $77 muscle building course for free here - > Click here to download

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  1. 66


    Anthony I’m 68″ and 200lbs, trying to go down to 180 lbs if possible but the main thing for me in to reduce my body fat from 27% to 20%.
    Should I do 50% Protein, 30 % Carbs and 20% Fat or stick with the rule of 40-40-20?
    Thank you

    1. 66.1

      Anthony Myers

      I would stick with the 40 40 20, at least for starters.

      Check your results after 2-3 weeks and if you feel like the carbs are preventing you from dropping body fat then increase protein and decrease carbs, but I think you’ll be alright at 40/40/20.

  2. 65


    Hi im 5ft 6 and weigh 13st 10 I carry fat below my chest and midsection what would be my ideal calorie intake ? Thanks

    1. 65.1

      Anthony Myers

      Hey Jamie,

      I’m sorry I left the Great Brits and Irish out of my article! Lol, we use lbs over here in the U.S.!

      So I personally would go with a calorie intake of 1,500-1,700 calories/day and see how that works for you.

  3. 64


    Hey bro I’m about 5’10-5’11 and lean 160lbs right now. I love my physique the way it is and I’m just starting to eat healthier. I dirty bulked for about my whole first year of weight lifting. I got up to 175lbs and then leaned down to 160lbs(yea i was a skinny fuck before). I’m wondering if there’s a way to lean bulk until the end of summer 2015? After that I was looking to bulk up to 200lbs and make a cut to 180-185lbs. Any advice would be appreciated.

    1. 64.1

      Anthony Myers

      Absolutely. 180lb is reasonable, and looks damn impressive on 5’10” frame.

      To hit your goal by the end of summer 2015, that gives you just about 1 year…

      If you start now you’d have to gain about 1.5-2lbs a month.

      It’s not so hard when you break it down like that, right?

      So, what I would personally do if it were me, is increase your daily calories by 500 right now and consistently increase the calories by increments of 500 every time you gain ~5lbs/hit a plateu.

      Shoot me an email if you need more help.

  4. 63


    I’m 160lbs and not gaining weight eating 3600 calories daily!

    1. 63.1

      Anthony Myers

      Hey Paul,

      What do you do for a living? If you’re eating that many calories and not gaining weight you must be burning A LOT of calories throughout the day… do you have a manual labor job (construction, landscaping, factory, etc.) or some type of job where you’re on your feet all day?

      1. 63.1.1


        Hi Anthony, believe it or not I have a desk job for 8 hours a day the same as you. I work out 5 days a week for 1 hour per day, and do no cardio whatsoever.

        I’m 5ft 10, currently eating 160-200g protein, around 450g carbs and 120g fat per day, and haven’t seen the scales shift at all. I’ve been at 160lbs for months. What do you suggest?


          Anthony Myers

          Yo Paul,

          Sorry for the delay man.

          So first thing I want to ask is where are those ~3,700 calories coming from?
          Are you taking a weight gainer supplement? Sometimes supplement companies are WAY the hell off on how many calories they say their supplement.
          So if you’re taking a shake and it says it has 800 calories, it could actually only have 400-500 calories, see what I’m saying?

          Second, I don’t want to insult you brother, but are you 110% sure you’re tracking everything properly? I’m one of those guys that seems to gain weight by looking at food, so it’s hard for me to see
          someone eat 3,700 and not gain. I’m >200lbs and I think I’d gain on that many calories (especially with the desk job!).

          Third – Are you involved in any sports/activities that you don’t necessary count as cardio/workout? I had a client who was not gaining weight, said he never does any cardio, come to find out he was playing basketball twice a week for a few hours! (Something he probably should have told me, lol). After he increased his calories on the basketball days he started gaining.

          Lastly, if you are not counting supplements that might be misleading you and if you’re absolutely sure you’re tracking calories properly I would bump the protein to 250, the carbs to 500, and leave the fat… That’s all you can really do at that point – eat more, or burn less calories. (unless you’re on any medications that might be affecting your hormones/thyroid/appetite)

  5. 62


    Hey Anthony, thank you so much for writing this, and taking the time to respond to comments. I’m 26, 195 lbs, at 5’8”, and am around 18% body fat. My goals are to get down to 9% by Thanksgiving. Is this even feasible? I have a pretty sedentary job. I started lifting again about 2 weeks ago, (6 days a week, alternating FIIT cardio and weight lifting) and while I am seeing progress, I’ve been estimating with my diet. I downloaded MyFitnessPal last night, and have tweaked it to fit the macros you recommended, but it’s still only showing that I need 172g of protein. Does this mean that my daily caloric intake needs to increase? Thanks again!

    1. 62.1

      Anthony Myers

      Hey Hutton,

      Sorry for the wait brother.

      My website not been sending me alerts when I have a new comment!

      Anyway… let’s break this sh%t down with math real quick! :)

      So, pretending I didn’t take so damn long to respond… you’re 195lbs at 18% body fat in mid September…

      That means you have ~35lbs of body fat on you. Agreed?

      Now we know that we can realistically lose 1.5-2lbs of fat per week if diet and training is dialed in. Easy.

      So, starting in September that would give you about 10-12 weeks to cut up.

      That would be enough time to lose 15-18lbs of pure fat if your diet and training are dialed in.

      Now let’s subtract that 15lbs from the original 35lbs of fat that you were carrying..
      Tthat brings us to 20lbs of fat, with a total weight of 180. 20/180 = 11.1% body fat

      It’s still a little shy of your original goal of 9%, but trust me, going from 18% to 11% will make you look and feel like a different person completely… and from there you’ll
      only be a couple weeks away from your 9% goal.

      P.S. – I really hope I didn’t screw up your goals by not responding right away. It’s still not too late to get started, shoot me an email if you need any help anthony@muscleclass.com

  6. 61


    hi, i’m going to give this a shot… i have high hopes that it’ll work for me. i’m 6′, 205lbs and bmi around 27+/-. i carry most of my fat around my gut and i want (need) to lose it, so i’m guessing i’m cutting. my question is this… i hit the gym around 5am, before work, then sit at my desk for 8 hours, then go home and try to stay as active as i can (ride my bike, take a walk, etc). should i change my workouts to afternoons so that i work out after i’ve loaded up on carbs/fuel? or can i work out first thing in the morning and feed my body throughout the day?

    1. 61.1

      Anthony Myers

      Hey Lenny,

      It really doesn’t matter when you do your workout.

      There’s evidence to show that early morning workouts, especially cardio, while fasted (not having eaten yet) speeds up fat lost.

      Working out later in the day after you’ve got some food in you will likely make your workouts more comfortable, more energy, etc.

      For the record, I’m in a similar situation. I work at a computer 8-10 hours a day, when I tell people how many calories I eat they think it’s really low for being such a big guy (201lbs, cutting on 1,800 calories right now) – The fact is, my job is extremely sedentary, and my workouts are pretty much my only physical activity throughout the weekday. Someone like us requires much less calories than someone who is on their feet all day, or someone who performs hard manual labor, like a roofer or construction worker for example.

      1. 61.1.1


        Along with the article this is great info


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