Skinny fat. Trying to get lean muscle mass and lose belly fat! Help

Doubledose28

Hello. I am pretty new to trying to eat and exercise the right way. I am 6’0 160. My goal is to lose the belly fat I do have and actually see my abs. Would like to gain some lean muscle. Any help with Macros or a routine would be great.

middlehaitch

You are at a reasonable weight (BMI~22) probably just lacking muscle development, and may have less than ideal posture.

Option 1)
Eat at maintenance, lift weights, and do a recomp. Thread link below.

Option 2)
Eat ~250 cals above maintenance, lift weights, and do a bulk.

The MFP macros are fine for most but if you are going to start weight lifting you may want to try for 0.8g of protein per lbs of LBM. (Somewhere around the 110-130 range, I think)

Eat back your exercise calories. You will find the strength training calorie estimate in the 'Cardio' section of the exercise tab.

You can eat whatever food you like. None are good, bad, evil, junk, healthy, or unhealthy, they are just foods and provide calories.

However, all food has a nutritional profile that includes macro and micronutrients, work on fulfilling your nutritional needs using food you enjoy.

Cheers, h.

ETA:
Choose a beginners programme from this thread. All are good so use one that suits your abilities, equipment available, and time constraints.

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

ETA 2:
The recomp thread. This would be my choice to begin with, you can always switch to a bulk once you are comfortable with what you are doing food and training wise.

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

Cheers, again, h.

JamesHockley

I would bulk now and make the most of the noob gains you get (assuming you’re resistance training). Run that for 12 weeks then cut and the result will be so much better when you’re lean...

JamesHockley

Oh just to add, get a decent training program and go easy the first couple of weeks. If you’re new to it you’ll have serious DOM’s which will put you off.

Best of luck!

steveko89

For reference, from Lyle McDonald on the limits of muscle gain: https://bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/

Year of Proper Training Potential Rate of Muscle Gain per Year
1 20-25 pounds (2 pounds per month)
2 10-12 pounds (1 pound per month)
3 5-6 pounds (0.5 pound per month)
4+ 2-3 pounds (not worth calculating)

That matches the advice to bulk at +250 cal/day. You'll be able to get good gains either on a bulk or at maintenance for the first year or so. It's even possible in a deficit but sub-optimal. Aside from not getting into lifting sooner, not eating enough in that first year is my biggest regret. As a former fat kid I was in a deficit for at least the first six months terrified of getting fat. Still gained about 10 lbs of muscle, but it definitely could've been more had I educated myself a little better.

I'd be remiss to not reiterate the previous good advice: adequate protein, proven program are paramount. It takes a little bit to develop the feel but find the balance between pushing yourself for progression but giving yourself time to recover. Good luck!