Skinnyfat: calorie surplus or deficit?

vienna_h

If someone is "skinny-fat", just has a few pounds to lose, wants get rid of the flabbiness, gain a bit of muscle, and get strong and toned, should they be eating a calorie surplus or deficit?

Mokey41

They should be working to replace fat with muscle. It's not about losing weight. You need to do strength training and building muscle doesn't happen at a deficit.

vienna_h

assuming they are doing some strength training and low intensity cardio

j6o4

i would say a small surplus.

Achrya

Try maintenance maybe, then slowly up to a slight surplus.

I_Will_End_You

Let me make this more confusing.....slight deficit, along with strength training. It's working for me, at least.

janiner79

Eat lots of protein!!! And lift heavy weights!!!

Achrya

Let me make this more confusing.....slight deficit, along with strength training. It's working for me, at least.

Hmm. I think we've covered everything, lol.

In conclusion: Try all the things for about a month each. Something is bound to stick.

theoriginaljayne

I'm eating right around maintenance. Sometimes I'm a little under, sometimes I'm a little over; I don't sweat it too much. If I don't like something that's happening to my body, I make an adjustment (a little more strength training, a little less chocolate, or whatever I think I need). It works for me.

I_Will_End_You

Hmm. I think we've covered everything, lol.

In conclusion: Try all the things for about a month each. Something is bound to stick.

Yep, clear as mud! I feel like if you still have a little fat to lose, a slight deficit is the way to go. You're likely to make some newbie gains in strength and get rid of the fat at the same time. That's just my theory, though. I'm testing it. On myself.

snowfox1

I need to know this too...

vienna_h

omg, now i'm really confused!

let's add one more factor to this: I also have high cortisol levels.

the higer cortisol is probably why I gained those extra 15 lbs, and I still have 10 to lose. But I've been doing low intensity cardio for 2 months now, and strength training for 4 weeks, and absolutely no change on the scale. But I think my body is slightly leaner-looking than it was before... i think?

MFP put my calorie goal at 1200, I'm trying to make that goal but I'm usually a couple hundred or so over OR under, averaged out I'm pretty close to 1200 (NET calories). I'm trying to get 50% carbs, 25% fat, 25% protein, but I always end up getting more fat and not making my protein goal, even if I drink 2 protein shakes per day. I will have to start drinking 3 per day I guess.

but i'm still confused about calories lol

AJ_G

10% above TDEE and bulk. Once you've built the muscle you need, then cut the fat away.

MissKris14

Yep this is me right now. I've finally hit that point. After being fat for a good portion of my life, I'm now skinnyfat, and getting frustrated when i see that I'm continuing to lose weight, but my body composition isn't changing (I'm still flabby!!). I'm definitely going to up the strength training and see where it takes me, and eat at a smaller deficit than what I have been eating at.

j6o4

omg, now i'm really confused!

let's add one more factor to this: I also have high cortisol levels.

the higer cortisol is probably why I gained those extra 15 lbs, and I still have 10 to lose. But I've been doing low intensity cardio for 2 months now, and strength training for 4 weeks, and absolutely no change on the scale. But I think my body is slightly leaner-looking than it was before... i think?

MFP put my calorie goal at 1200, I'm trying to make that goal but I'm usually a couple hundred or so over OR under, averaged out I'm pretty close to 1200. I'm trying to get 50% carbs, 25% fat, 25% protein, but I always end up getting more fat and not making my protein goal, even if I drink 2 protein shakes per day. I will have to start drinking 3 per day I guess.

but i'm still confused about calories lol

If you still want to lose a little bit more before adding some lean mass, i would say go on a small deficit especially if your near your goal. After you're done losing what you want and you're ready to add some lean mass, increase your calories weekly untill your at a small surplus.

PlayerHatinDogooder

Eat at maintenance. Give it a month or two and decide where you want to go from there.

SteelySunshine

I am going to have to agree with maintenance while building LW. That is what is ultimately going to make you look better having more LW while losing BF. The number on the scale is nearly irrelevant at some point.

Unknown

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FitnessBeverlyHills

I wouldn't worry about going a few hundred over on your calories, but I would try to increase your protein in take by at least 30-40%( Its also possible that once you increase the protein you wont go over your calories quite as much). I also suggest adding in weight lifting at least 3x a week ( I prefer 4x) and lifting heavy enough to still keep good form. Work to increase your weight over time. Weight lifting and adding muscle is what will change your body and give you that toned body with less jiggle.

adorable_aly

Bump

Cutting4life

Eat lots of protein!!! And lift heavy weights!!!

strong broscience

ellislai

More resistance training, limit cardiovascular excurise once or twice a week.
go on maintenance to figure your TDEE and then do a 20% suplus

vienna_h

bump

thanks for all the advice so far!

janiner79

Eat lots of protein!!! And lift heavy weights!!!

strong broscience

Chick science too! That's how I lost 30 pounds and won top 10 in Physique Fitness!

vienna_h

Eat lots of protein!!! And lift heavy weights!!!

strong broscience

Chick science too! That's how I lost 30 pounds and won top 10 in Physique Fitness!

I'm gonna have to up the protein shakes then! And up the weight too!