skinny fat?

Lift heavy, more protein

I think u look great and if u put ur weight and stuff on here it will tell u how many calories and fat and so on that u need! Seems ur really active also. Sometimes we cant see what we really look like because our self esteem and mind tells us different than what we really are.

I'm not really sure how you have fat at that weight, you might be confusing skin for fat, but the best way to work any residual softness out is a lot less cardio type exercise and more strength training. Pilates is great for tightening your body, look up exercises that train the parts you're unsatisfied with and do like ~20 minutes a day of pilates. General stuff like ab crunches will help you too, but pilates gives you a better burn for your time.

If you are eating a total of 1300-1600 cals with at least 600 cals of exercise each day (so netting 700-1000 cals) you are not eating enough, and you're likely forcing your body in to catabolizing muscle to support your activity, which is counterproductive to getting lean and toned looking. Lean and toned looking requires muscle. You should be eating more, like, a good amount more. Swap out the light weights for some more serious strength training- heavy lifting or bodyweight as a minimum. The light weights are never going to get you the results you're looking for.

Thanks guys
Im trying to up my calories slowly.
Also i find it hard to lift heavier.
How long do i need to lift a week?

Look into Starting Strength or Stronglifts 5 x 5 - they are solid programs that lay everything out for you.

OK, I think I understand what you are looking for; No, I don't think you are really fat... even skinny fat... I think what you are perceiving is a toning issue... Possibly. what you are perceiving as "fat" looks more like muscles that have not been fully toned. Looking at your data, you are not underweight.. but you are pretty close to that threshold with a BMI of 18.5-19.6 depending on whether you count it as 108 @ 5'4 or 111@5'3... I think you are in good shape to get what you are looking for but it will take a little restructuring and rethinking... First of all, I would recommend gaining a little weight... EAT MORE... Especially PROTEIN... (not a lot more.. just a little more)... Then LIFT HEAVY... Hit the gym and build your muscle tone. You have muscle there... and can even see it in some of your ab shots... It is just that you really need to define the muscle that you do have. If you were to gain up to maybe 120-125 @ your height but push the weights.. Then maybe you could back off to about 115-120 and reveal the muscle, I think you would have what you are looking for. I think you realize that weight loss is not what you need right now... I don't think you are ED or anything.. I think though that you are looking more for a fitness physique. I would suggest going to a good family based gym and get in with a personal trainer who can help you. It does appear too that you are small framed which means that being in the bottom part of your healthy BMI is a good thing.. However, if you want that physical body type, you will need to gain some weight in order to gain the muscle (muscle is denser and therefore will take up less space)... Hey, you have a great beginning here and I think you can really make this happen... Just get in there and lift heavy.. Best wishes and I look forward to hearing your success story.. You've got this girl!

I love carbs so much tho:(

You can still have them - up your calories, more room for protein without eating into your carb cals.

1g per lb of LBM is generally recommended for protein while strength training (or assume 0.8g per lb of total body weight, which in your case, would be about 88g or protein).

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.

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.

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