Skinny fat!

sfaust2196
sfaust2196 Posts: 30 Member
edited November 13 in Fitness and Exercise
Hi! My name is Stephanie and I recently (the past 18 months) lost 35 pounds. I am now 145 pounds and 5'10". I want to focus on recomp and lose fat and gain muscles. I have no clue where to start!!!!
I have been eating 1400-1600 calories recently. What is a good calorie goal for recomp for my height and weight? And macros?
Any workout suggestions? I am seriously clueless and any advice is appreciated!

Replies

  • ChampagneBurst
    ChampagneBurst Posts: 14 Member
    Swim. Laps. Aim to keep going for an hour to start and don't stop between laps. Set a goal for yourself to stop for no more than a minute every 6-10 laps if you're totally new to it. It's a slow burn and builds natural muscle all over yet because once you get up to being able to do 2-3km in that time you'll be doing endurance it's not a very effective calorie burner compared to muscle gain.



  • ChampagneBurst
    ChampagneBurst Posts: 14 Member
    Plus dude this app tells you exactly how many calories and nutrients you should be eating for your fitness/health goal age and height. Just plug them in
  • trigden1991
    trigden1991 Posts: 4,658 Member
    Eat at maintenance calories (use MFP as a guide), get sufficient protein (0.8g/lb) , progressive resistance training (ideally a structured programme).
  • SingingSingleTracker
    SingingSingleTracker Posts: 1,866 Member
    Sued0nim wrote: »
    ChampagneBurst wrote: »
    Swim. Laps. Aim to keep going for an hour to start and don't stop between laps. Set a goal for yourself to stop for no more than a minute every 6-10 laps if you're totally new to it. It's a slow burn and builds natural muscle all over yet because once you get up to being able to do 2-3km in that time you'll be doing endurance it's not a very effective calorie burner compared to muscle gain.



    145lbs at 5'10 and looking to build muscle and you think the answer is an endurance cardio.

    Love swimming
    Love swimmers bodies

    However she needs a progressive resistance programme

    OP do this
    samanthaluangphixay wrote: »
    Eat at maintenance calories and do a progressive lifting program such as Strong Curves, Stronglifts 5x5, or Starting Strength.

    As long as you get enough protein, the macro distribution is up to you.

    Swimming is one of the best forms of resistance exercise in terms of cardio that is available. Certainly good for muscle toning, and muscle can be built.
  • sllm1
    sllm1 Posts: 2,130 Member
    Agree with eating at maintenance and lifting.
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    I'll second the above.. calculate your TDEE and slowly work yourself up to that amount of calories. Probably around 1800-2000 without exercise, possibly slightly more. Keep up exercise, your body will use the extra calories to start trading more fat for muscle. Adjust your protein levels to likely .8g/lb of lean body mass. You may need to calculate your body fat % to figure your lean mass, but there are many ways to do it. Otherwise you can simply start at .6 or .7g/lb of current body weight. That'll be close. Expect fluctuations in weight up to 5 lbs so don't panic when that happens, especially at first. It'll equalize. Another thing that helped me was using an app like Happy Scale which gives you trends rather than freaking you out about an overnight 4 lb gain from a high sodium meal the day before. As you build muscle you can figure a little weight gain, but it's going to be slow, maybe .5lb a month or less in re-composition unless you do a bulk. As far as weight training, at the very least do body weight training if you don't want to lift heavy. I see tons of people insist that lifting heavy is the only way to go, and while I don't necessarily disagree if you can or want to go that route, not everyone wants to be a weight lifter. They simply want to build an aesthetic amount of muscle on their body. Body weight training can do that, it might just be a little slower.
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    Just going to quote what I wrote in your other thread.
    psuLemon wrote: »
    Op, here is what I would do. I would start with calories around 1600; after 3-4 weeks if you are still losing, add another 200 calories. Do not eat back exercise calories. I would put macros around 120g of protein, 100g of carbs and 80g of fat (with 20 to 30g of fiber) - 30% protein, 25% carbs, 45% fats. If you eat a little more protein and less fats, that is fine. If you don't track calories, that is find, mainly aim for proteins and fats and try to minimize carbs, except for low sugar carbs.

    I would follow a program like StrongCurves or New Rules of Lifting for Women: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1. They are well designed programs that will start you from the very beginner and give you experience. And the biggest thing is, track you workouts and continue to increase volume (weight x reps x sets). If you are getting stronger, you have a better chance of gaining muscle. And being a noob to weight training, you definitely have some opportunity.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    SingingSingleTracker wrote: »
    Sued0nim wrote: »
    ChampagneBurst wrote: »
    Swim. Laps. Aim to keep going for an hour to start and don't stop between laps. Set a goal for yourself to stop for no more than a minute every 6-10 laps if you're totally new to it. It's a slow burn and builds natural muscle all over yet because once you get up to being able to do 2-3km in that time you'll be doing endurance it's not a very effective calorie burner compared to muscle gain.



    145lbs at 5'10 and looking to build muscle and you think the answer is an endurance cardio.

    Love swimming
    Love swimmers bodies

    However she needs a progressive resistance programme

    OP do this
    samanthaluangphixay wrote: »
    Eat at maintenance calories and do a progressive lifting program such as Strong Curves, Stronglifts 5x5, or Starting Strength.

    As long as you get enough protein, the macro distribution is up to you.

    Swimming is one of the best forms of resistance exercise in terms of cardio that is available. Certainly good for muscle toning, and muscle can be built.

    it's not the most effective training route for the stated goals though ..all things being equal
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    SingingSingleTracker wrote: »
    Sued0nim wrote: »
    ChampagneBurst wrote: »
    Swim. Laps. Aim to keep going for an hour to start and don't stop between laps. Set a goal for yourself to stop for no more than a minute every 6-10 laps if you're totally new to it. It's a slow burn and builds natural muscle all over yet because once you get up to being able to do 2-3km in that time you'll be doing endurance it's not a very effective calorie burner compared to muscle gain.



    145lbs at 5'10 and looking to build muscle and you think the answer is an endurance cardio.

    Love swimming
    Love swimmers bodies

    However she needs a progressive resistance programme

    OP do this
    samanthaluangphixay wrote: »
    Eat at maintenance calories and do a progressive lifting program such as Strong Curves, Stronglifts 5x5, or Starting Strength.

    As long as you get enough protein, the macro distribution is up to you.

    Swimming is one of the best forms of resistance exercise in terms of cardio that is available. Certainly good for muscle toning, and muscle can be built.

    It is also more difficult to continue and provide progressive overload. You will either have to keep adding laps or significantly improving lap times. At some point, it becomes difficult (from time or stamina) to continue that. We well designed lifting routine will accelerate that and is more efficient at providing progressive overload. Efficacy should be considered when evaluating your options.
  • SingingSingleTracker
    SingingSingleTracker Posts: 1,866 Member
    trigden1991 wrote: »
    SingingSingleTracker wrote: »
    Sued0nim wrote: »
    ChampagneBurst wrote: »
    Swim. Laps. Aim to keep going for an hour to start and don't stop between laps. Set a goal for yourself to stop for no more than a minute every 6-10 laps if you're totally new to it. It's a slow burn and builds natural muscle all over yet because once you get up to being able to do 2-3km in that time you'll be doing endurance it's not a very effective calorie burner compared to muscle gain.



    145lbs at 5'10 and looking to build muscle and you think the answer is an endurance cardio.

    Love swimming
    Love swimmers bodies

    However she needs a progressive resistance programme

    OP do this
    samanthaluangphixay wrote: »
    Eat at maintenance calories and do a progressive lifting program such as Strong Curves, Stronglifts 5x5, or Starting Strength.

    As long as you get enough protein, the macro distribution is up to you.

    Swimming is one of the best forms of resistance exercise in terms of cardio that is available. Certainly good for muscle toning, and muscle can be built.

    You won't build appreciable amounts of muscle from swimming alone.

    We don't know the OP's goal/desire in terms of how much "appreciable amount". I'm certainly an advocate of weight lifting. However, Champagne's post correctly pointed out that water is a great resistance training tool. Lots of folks have built up their bodies via swimming and nutrition without using any weights to achieve the "look". And lots have used the pool as well as weights outside of the pool to reach the "look".

    https://caloriebee.com/workout-routines/Swimming-and-Building-Muscle
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    SingingSingleTracker wrote: »
    trigden1991 wrote: »
    SingingSingleTracker wrote: »
    Sued0nim wrote: »
    ChampagneBurst wrote: »
    Swim. Laps. Aim to keep going for an hour to start and don't stop between laps. Set a goal for yourself to stop for no more than a minute every 6-10 laps if you're totally new to it. It's a slow burn and builds natural muscle all over yet because once you get up to being able to do 2-3km in that time you'll be doing endurance it's not a very effective calorie burner compared to muscle gain.



    145lbs at 5'10 and looking to build muscle and you think the answer is an endurance cardio.

    Love swimming
    Love swimmers bodies

    However she needs a progressive resistance programme

    OP do this
    samanthaluangphixay wrote: »
    Eat at maintenance calories and do a progressive lifting program such as Strong Curves, Stronglifts 5x5, or Starting Strength.

    As long as you get enough protein, the macro distribution is up to you.

    Swimming is one of the best forms of resistance exercise in terms of cardio that is available. Certainly good for muscle toning, and muscle can be built.

    You won't build appreciable amounts of muscle from swimming alone.

    We don't know the OP's goal/desire in terms of how much "appreciable amount". I'm certainly an advocate of weight lifting. However, Champagne's post correctly pointed out that water is a great resistance training tool. Lots of folks have built up their bodies via swimming and nutrition without using any weights to achieve the "look". And lots have used the pool as well as weights outside of the pool to reach the "look".

    https://caloriebee.com/workout-routines/Swimming-and-Building-Muscle

    To point out, the article states:

    "Although I'm advocating swimming as one of the best activities for muscle growth, it's not enough. You still have to lift weights, or else you'll never put on the muscle you want."

    Swimming is good for muscle endurance, but if your goal is to look at creating new muscle, while seeing offsetting fat gains, than lifting is more optimal and will provide a better foundation to accomplish that goal.
  • sfaust2196
    sfaust2196 Posts: 30 Member
    psuLemon wrote: »
    Just going to quote what I wrote in your other thread.
    psuLemon wrote: »
    Op, here is what I would do. I would start with calories around 1600; after 3-4 weeks if you are still losing, add another 200 calories. Do not eat back exercise calories. I would put macros around 120g of protein, 100g of carbs and 80g of fat (with 20 to 30g of fiber) - 30% protein, 25% carbs, 45% fats. If you eat a little more protein and less fats, that is fine. If you don't track calories, that is find, mainly aim for proteins and fats and try to minimize carbs, except for low sugar carbs.

    I would follow a program like StrongCurves or New Rules of Lifting for Women: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1. They are well designed programs that will start you from the very beginner and give you experience. And the biggest thing is, track you workouts and continue to increase volume (weight x reps x sets). If you are getting stronger, you have a better chance of gaining muscle. And being a noob to weight training, you definitely have some opportunity.

    Thanks for the advice! Looks good but isn't that a huge amount of fat?
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    sfaust2196 wrote: »
    psuLemon wrote: »
    Just going to quote what I wrote in your other thread.
    psuLemon wrote: »
    Op, here is what I would do. I would start with calories around 1600; after 3-4 weeks if you are still losing, add another 200 calories. Do not eat back exercise calories. I would put macros around 120g of protein, 100g of carbs and 80g of fat (with 20 to 30g of fiber) - 30% protein, 25% carbs, 45% fats. If you eat a little more protein and less fats, that is fine. If you don't track calories, that is find, mainly aim for proteins and fats and try to minimize carbs, except for low sugar carbs.

    I would follow a program like StrongCurves or New Rules of Lifting for Women: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1. They are well designed programs that will start you from the very beginner and give you experience. And the biggest thing is, track you workouts and continue to increase volume (weight x reps x sets). If you are getting stronger, you have a better chance of gaining muscle. And being a noob to weight training, you definitely have some opportunity.

    Thanks for the advice! Looks good but isn't that a huge amount of fat?

    Dietary fat in and of itself does not make you fat. As long as you are consuming it while in a calorie deficit, you will still lose fat.

    I eat much more fat than that per day and I am still losing, as I am in a calorie deficit.
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    sfaust2196 wrote: »
    psuLemon wrote: »
    Just going to quote what I wrote in your other thread.
    psuLemon wrote: »
    Op, here is what I would do. I would start with calories around 1600; after 3-4 weeks if you are still losing, add another 200 calories. Do not eat back exercise calories. I would put macros around 120g of protein, 100g of carbs and 80g of fat (with 20 to 30g of fiber) - 30% protein, 25% carbs, 45% fats. If you eat a little more protein and less fats, that is fine. If you don't track calories, that is find, mainly aim for proteins and fats and try to minimize carbs, except for low sugar carbs.

    I would follow a program like StrongCurves or New Rules of Lifting for Women: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1. They are well designed programs that will start you from the very beginner and give you experience. And the biggest thing is, track you workouts and continue to increase volume (weight x reps x sets). If you are getting stronger, you have a better chance of gaining muscle. And being a noob to weight training, you definitely have some opportunity.

    Thanks for the advice! Looks good but isn't that a huge amount of fat?

    Fat doesn't make you fat... calories do. You also have PCOS and IR, so dietary fat will be your best friend and carbs are not. Fat is a hormone regulator, can support satiety and increase vitamin and nutrient absorption. I would recommend getting a large portion of your fats from unsaturated sources, MCT (like coconut oils) and if you get them from sat fat, I would aim for natural source like dairy and unprocessed meats.
  • aimez23
    aimez23 Posts: 17 Member
    Lifting weights and a couple of hiit sessions a week for cardio will help you shift fat and build lean muscle
This discussion has been closed.

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