skinny fat?

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  • crisanderson27
    crisanderson27 Posts: 5,343 Member
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    The ladies have you covered on the advise here. More protein, more calories, and heavy lifting. I wish I lived closer to Scottsdale, because I would be happy to walk you through a few weeks of a heavy lifting program that would provide you excellent results! It would also make it easier to get a handle on your diet.

    As it is though...Glendale isn't across the world, so if you're really needing some help, let me know and maybe we can work something out :).

    Oh...and if you're intimidated by weights...the bodyweight routine in my profile could do well for you.
  • lilteeraw
    lilteeraw Posts: 261
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    Thanks for all the help guys.
    I finally understand:)
  • Chinadorian
    Chinadorian Posts: 200 Member
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    looking at what you have your macros set to as well, you are 2 parts carbs to almost one part each of fat/protein. flip it.. Protein should be primary.

    Under what basis?

    I do think she should up her protein - but 100g would be sufficient.

    considering she doesnt want to up her calories.
  • lilteeraw
    lilteeraw Posts: 261
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    I do however find it hard incorporating protein.
    Right now i get most of mine from quest bars and egg whites.
    Ill start drinking my whey iso-100.
    I love chicken buy my mom is vegan and doesnt really buy any..
    Any ways i can incorporate more healthy protein?
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    I do however find it hard incorporating protein.
    Right now i get most of mine from quest bars and egg whites.
    Ill start drinking my whey iso-100.
    I love chicken buy my mom is vegan and doesnt really buy any..
    Any ways i can incorporate more healthy protein?

    - greek yogurt
    - nutritional yeast - sprinkle it on stuff
    - hemp seeds
    - milk
    - quinao
    - 'fake' meat
    - some veg like mushrooms and spinach are surprisingly high
    - tuna
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    looking at what you have your macros set to as well, you are 2 parts carbs to almost one part each of fat/protein. flip it.. Protein should be primary.

    Under what basis?

    I do think she should up her protein - but 100g would be sufficient.

    considering she doesnt want to up her calories.

    So, 200g+ of protein is your suggestion?

    Also, everyone has actually been advising her to up her calories to achieve her goals.
  • lilteeraw
    lilteeraw Posts: 261
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    Okay ok..
    Also im quite obssessed wih fruit...
    I think thats why my carbs are so high.
    Eating too much fruit.. will that effect my toning up? Lol silly question
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    Okay ok..
    Also im quite obssessed wih fruit...
    I think thats why my carbs are so high.
    Eating too much fruit.. will that effect my toning up? Lol silly question

    No it will not. Hit your protein and get at least 0.35g of fat per lb of body mass from a variety of sources (approx. 39g in your case) and the rest calories can fall where they will. Fruit is full of micronutrients so eat up as long as you do not eat it at the expense of the other macros.
  • lilteeraw
    lilteeraw Posts: 261
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    Ok i appreciate all your help:) thankyou
  • ihateroses
    ihateroses Posts: 893 Member
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    Yeahhh please go check your actual Body Fat percentage. I think it may be your perception not your body thats the issue here.

    You need to eat maintenance at your weight, not a deficit, regardless of what your workout plan is.

    Good luck.
  • brevislux
    brevislux Posts: 1,093 Member
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    Lift heavy, eat your exercise cals. And check your BF%.
  • lilteeraw
    lilteeraw Posts: 261
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    I think im just going to keep on doing what im doing.
    But im certainly going to try and lift more.
    But i hike everyday and im not going to stop.
    Ill try to up my calories and just overall eat healthy and when im hungry.
    Thankyou all:)
    & happy holidays!
  • neanderthin
    neanderthin Posts: 10,020 Member
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    I think im just going to keep on doing what im doing.
    But im certainly going to try and lift more.
    But i hike everyday and im not going to stop.
    Ill try to up my calories and just overall eat healthy and when im hungry.
    Thankyou all:)
    & happy holidays!
    yeah, looking athletic is not for everyone. Hopefully you'll get over your fixation with body weight.:smile:
  • lilteeraw
    lilteeraw Posts: 261
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    Yes, hopefully:)
  • chrishgt4
    chrishgt4 Posts: 1,222 Member
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    as people have said- what you're talking about is wanting a bit more muscle.

    Simple way to do it is to eat more as people have said. It will be hard at first, but gently increase to an appropriate amount (which you can find at any number of TDEE calculators).

    As mentioned above - 5x5 is a decent starter package - http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
    Just scroll about 2/3 of the way down past all his stuff about why you should do it.

    Alternatively, just get in the gym 3 times a week - it should take less than half an hour each time - and lift some free weights.
    To know what weight to do, just work out what weight you can do 10 reps of (where you physically can't move for rep 11) and do 3 sets of that. When the time comes that you can do 12 reps on your first set, it's time to increase the weight again.

    Squats/Deadlifts/Lunges//////Bench Press/Chin ups/Shoulder press. That is good enough to start with -

    so just do squats and shoulders one day, then lunges and chin ups the next session and deadlifts and bench press the next

    Do it really light to start with to get comfortable with the exercise and gently increase weight over a few weeks til you start pushing yourself.

    So yea - eat more and do:

    Mon - Squats and Shoulder press - 3 sets of between 8 and 12
    Wed - Lunges and Chin ups - 3 sets of between 8 and 12
    Fri - Deadlifts and Bench Press - 3 sets of between 8 and 12

    Should see results...
  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
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    I love carbs so much tho:(

    Good, oatz and squatz
  • TazzytheMotivator
    TazzytheMotivator Posts: 646 Member
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    Up your protein. Do strength training that is best suited for your needs . Btw i don't see what you were refering to from this photo??

    exercise.png
  • FitFabFlirty92
    FitFabFlirty92 Posts: 384 Member
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    I think im just going to keep on doing what im doing.
    But im certainly going to try and lift more.
    But i hike everyday and im not going to stop.
    Ill try to up my calories and just overall eat healthy and when im hungry.
    Thankyou all:)
    & happy holidays!

    I am not a doctor, and it is not my place to diagnose you. But I've seen your posts and you seem very obsessed with your weight, despite being very thin. You're not fat or "skinny fat," and it sounds for all the world like you have an eating disorder. Please get some help instead of letting people feed into your issues on an online forum.
  • lilteeraw
    lilteeraw Posts: 261
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    Thankd guys.
    I just ate a bunch of peanut butter to up my cals...
  • darrensurrey
    darrensurrey Posts: 3,942 Member
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    Good advice above. Not read everything, though, so I'll add: go easy on the general cardio burning as you're already lean enough and have a good foundation to build upon to get that fitness model body that you sound like you want to aim for.

    It's where I am at the mo so have started eating more (coinciding with the indulgent festive period :-D ).

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