Help please (think I might be skinny-fat or just a bit fat)!
codsterlaing95
Posts: 221 Member
Can anyone give me any idea to get out of this body that I'm in. It's drive me bonkers having to see myself every day. My self-esteem/confidence is shot. Barely talk to the opposite sex because of how self-conscious I am. Not sure if I should bulk/cut/maintain while lifting heavy on ICF. Thank you.
Stats are:
M
5'7
162 lbs
Pics:
http://imgur.com/lkUhl8O,5Y4icW5
http://imgur.com/lkUhl8O,5Y4icW5#1
Stats are:
M
5'7
162 lbs
Pics:
http://imgur.com/lkUhl8O,5Y4icW5
http://imgur.com/lkUhl8O,5Y4icW5#1
0
Replies
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Are you resistance training? What program are you using? What's your diet like? Macros? Calories? Are you logging your food? Weighing it?0
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Well, I haven't begun yet. I'm simply seeking advice on what my first step should be in my fitness journey. TDEE is 2300 cals with 3x lifting/wk. Planning to do ICF beginner program by Jason Blaha.0
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Gotcha. Yeah, that's a good program, although long workouts. If you feel they're too long then I would cut back and do a program like starting strength or stronglifts. Either way, they're all good.
Since you're starting I would start on a cut for 2 reasons.
Reason one, you can build muscle more efficiently at a lower body fat percentage
reason two, You'll see results faster and stay motivated. Building muscle is a long process, and if you have a bunch of fat covering it up, you won't look like you're making any progress...
Start your cut at TDEE - 20%
Eat about 0.8-1gram of protein per pound of body weight
Eat about .4gram fat per pound of body weight
eat the rest of your calories in carbs
Once you get into a routine, you can adjust your macros a bit based on how you feel and your satiety.
Cardio is optional:
If you do cardio you can lose weight faster
Get all the physical and health benefits
Get more calories to eat
I suggest doing any cardio you enjoy doing. I personally enjoy seven long walks and three 20 minute HIIT sessions per week.0 -
Honestly you don't look overweight to me. Have you figured out how much you should weigh for your age and height? I would do that first. It's always a good idea to eat right and exercise, just not sure if you need to lose weight or just bulk up. Good luck on your journey0
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It's just strange. I'm 162 lbs at 5'7, while my friends are 5'9 and between 140-150 and they look much better (even if skinny). I just have a weird shape and it brings me down.0
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You're not fat but you are lacking lbm. Cutting too much won't leave you in a great place and a bulk might not be right for several reasons but a major one is your case is your self esteem might be even more shaky than it currently is. Maintenance for some time and proper training would be a good choice. If you did insist on cutting then I'd have to say to approach it at a very slow drop. A crawl.
So, just eat maintenance while progressing on lifts for a while? I hope I get somewhere.
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codsterlaing95 wrote: »You're not fat but you are lacking lbm. Cutting too much won't leave you in a great place and a bulk might not be right for several reasons but a major one is your case is your self esteem might be even more shaky than it currently is. Maintenance for some time and proper training would be a good choice. If you did insist on cutting then I'd have to say to approach it at a very slow drop. A crawl.
So, just eat maintenance while progressing on lifts for a while? I hope I get somewhere.
If you train and eat properly (even at maintanance) you'll get somewhere - especially as a beginner. Just understand its going to take months whichever rout you choose, and years to really put on some muscle.0 -
You're not fat at all, and you're pretty cute, so you shouldn't be nervous about talking to girls!0
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What do you guys think about adding 0.5 lbs per week (leaning bulking very slowly for a year)? I just don't want to spin my wheels on maintenance (my one worry).0
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rawhidenadz wrote: »You're not fat at all, and you're pretty cute, so you shouldn't be nervous about talking to girls!
Thanks. Just trying to improve my overall fitness and get into shape. Appreciate it.
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codsterlaing95 wrote: »What do you guys think about adding 0.5 lbs per week (leaning bulking very slowly for a year)? I just don't want to spin my wheels on maintenance (my one worry).
If you're more motivated to do it that way, then do it. But you'll have a long cut at the end.0 -
galgenstrick wrote: »codsterlaing95 wrote: »What do you guys think about adding 0.5 lbs per week (leaning bulking very slowly for a year)? I just don't want to spin my wheels on maintenance (my one worry).
If you're more motivated to do it that way, then do it. But you'll have a long cut at the end.
Yeah, that's the dilemma -- a long cut at the end. But if I cut, I might just become a smaller version of myself..0 -
codsterlaing95 wrote: »galgenstrick wrote: »codsterlaing95 wrote: »What do you guys think about adding 0.5 lbs per week (leaning bulking very slowly for a year)? I just don't want to spin my wheels on maintenance (my one worry).
If you're more motivated to do it that way, then do it. But you'll have a long cut at the end.
Yeah, that's the dilemma -- a long cut at the end. But if I cut, I might just become a smaller version of myself..
Not if you have a proper structured resistance training program and a small or no caloric deficit. You'll likely build muscle and lose fat at the same time for the first 3-6 months.
You can cut, bulk, or maintain. You will get results either way, it's just preference for what you want to look like in a few months, but they will all get you to your end goal. Pick one, commit to it, and do it for at least 90 days and don't question your choice.0 -
I agree with the young lady. You are not fat. Maybe you are just too shy to talk to girls?rawhidenadz wrote: »You're not fat at all, and you're pretty cute, so you shouldn't be nervous about talking to girls!
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galgenstrick wrote: »codsterlaing95 wrote: »galgenstrick wrote: »codsterlaing95 wrote: »What do you guys think about adding 0.5 lbs per week (leaning bulking very slowly for a year)? I just don't want to spin my wheels on maintenance (my one worry).
If you're more motivated to do it that way, then do it. But you'll have a long cut at the end.
Yeah, that's the dilemma -- a long cut at the end. But if I cut, I might just become a smaller version of myself..
Not if you have a proper structured resistance training program and a small or no caloric deficit. You'll likely build muscle and lose fat at the same time for the first 3-6 months.
You can cut, bulk, or maintain. You will get results either way, it's just preference for what you want to look like in a few months, but they will all get you to your end goal. Pick one, commit to it, and do it for at least 90 days and don't question your choice.
Well, I also read somewhere that if above 18% bf (which I probably am), fat to muscle gain ratio can be 1:1 (the p-ratio). Is this true?
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codsterlaing95 wrote: »galgenstrick wrote: »codsterlaing95 wrote: »galgenstrick wrote: »codsterlaing95 wrote: »What do you guys think about adding 0.5 lbs per week (leaning bulking very slowly for a year)? I just don't want to spin my wheels on maintenance (my one worry).
If you're more motivated to do it that way, then do it. But you'll have a long cut at the end.
Yeah, that's the dilemma -- a long cut at the end. But if I cut, I might just become a smaller version of myself..
Not if you have a proper structured resistance training program and a small or no caloric deficit. You'll likely build muscle and lose fat at the same time for the first 3-6 months.
You can cut, bulk, or maintain. You will get results either way, it's just preference for what you want to look like in a few months, but they will all get you to your end goal. Pick one, commit to it, and do it for at least 90 days and don't question your choice.
Well, I also read somewhere that if above 18% bf (which I probably am), fat to muscle gain ratio can be 1:1 (the p-ratio). Is this true?
Possibly. The lower body fat you have the higher your insulin sensitivity. Which is what you want for gaining muscle. That's why I recommended cutting first. If you do it right you can gain muscle and strength and lose fat at the same time. Do this with a minor deficit or maintaining your current weight like MrM27 suggested.0 -
So, if I cut (-20% TDEE), how long should I cut for? Should I cut ten pounds (losing 1lb/wk) and then re-evaluate?0
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galgenstrick wrote: »codsterlaing95 wrote: »galgenstrick wrote: »codsterlaing95 wrote: »galgenstrick wrote: »codsterlaing95 wrote: »What do you guys think about adding 0.5 lbs per week (leaning bulking very slowly for a year)? I just don't want to spin my wheels on maintenance (my one worry).
If you're more motivated to do it that way, then do it. But you'll have a long cut at the end.
Yeah, that's the dilemma -- a long cut at the end. But if I cut, I might just become a smaller version of myself..
Not if you have a proper structured resistance training program and a small or no caloric deficit. You'll likely build muscle and lose fat at the same time for the first 3-6 months.
You can cut, bulk, or maintain. You will get results either way, it's just preference for what you want to look like in a few months, but they will all get you to your end goal. Pick one, commit to it, and do it for at least 90 days and don't question your choice.
Well, I also read somewhere that if above 18% bf (which I probably am), fat to muscle gain ratio can be 1:1 (the p-ratio). Is this true?
Possibly. The lower body fat you have the higher your insulin sensitivity. Which is what you want for gaining muscle. That's why I recommended cutting first. If you do it right you can gain muscle and strength and lose fat at the same time. Do this with a minor deficit or maintaining your current weight like MrM27 suggested.
So, if I cut (-20% TDEE), how long should I cut for? Should I cut ten pounds (losing 1lb/wk) and then re-evaluate?0 -
Sorry for the duplicate.0
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codsterlaing95 wrote: »galgenstrick wrote: »codsterlaing95 wrote: »What do you guys think about adding 0.5 lbs per week (leaning bulking very slowly for a year)? I just don't want to spin my wheels on maintenance (my one worry).
If you're more motivated to do it that way, then do it. But you'll have a long cut at the end.
Yeah, that's the dilemma -- a long cut at the end. But if I cut, I might just become a smaller version of myself..
If you cut right now and dtopped 10 lbs th see new yes you would most definitely end up that way. If you ate at or just around maintenance and like it was stated above you would make progress. It won't be fast but it will still be progress.
Okay. That's what I'll do...eat maintenance and train hard for 4-5 months.
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codsterlaing95 wrote: »galgenstrick wrote: »codsterlaing95 wrote: »What do you guys think about adding 0.5 lbs per week (leaning bulking very slowly for a year)? I just don't want to spin my wheels on maintenance (my one worry).
If you're more motivated to do it that way, then do it. But you'll have a long cut at the end.
Yeah, that's the dilemma -- a long cut at the end. But if I cut, I might just become a smaller version of myself..
If you cut right now and dtopped 10 lbs th see new yes you would most definitely end up that way. If you ate at or just around maintenance and like it was stated above you would make progress. It won't be fast but it will still be progress.
Is maintenance what you usually recommend for those in my position? Just wondering.
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You look entirely average to me... Lift stuff on a tiny deficit if you want to get leaner0
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I'm not sure you understand the concept of "skinny fat." Skinny fat a.k.a "normal weight obesity" is when someone is at a normal BMI but they have enough body fat to put them at health risks similar to those of an obese person.0
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TavistockToad wrote: »You look entirely average to me... Lift stuff on a tiny deficit if you want to get leaner
I'm not average.
And as I said above I'm scared to cut because I might become a smaller version of my current self because I lack the LBM.0 -
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OP this thread might help you
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p10 -
Sarasmaintaining wrote: »OP this thread might help you
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
Thank you. So yes, I will recomp eating maintenance cals and lifting heavy 3/wk.0 -
codsterlaing95 wrote: »Sarasmaintaining wrote: »OP this thread might help you
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
Thank you. So yes, I will recomp eating maintenance cals and lifting heavy 3/wk.
Yep, I'm going to be starting this as well, though in my case I'm going to try to do it with progressive body-weight strength training, instead of heavy lifting 0
This discussion has been closed.
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