Skinnyfat
reemslaw
Posts: 33 Member
Hi guys
I bulked up for a few months, felt like most of it was an extra tyre round my waist and very little muscle. I cut down after that and ended up losing all the small amount of muscle I gained, but the belly remained!
Bulk round 2 started in August and finished in December, 14lbs heavier and again most of the weight seems to have gone to my waist (although I have noticed a difference in my back, chest and leg thickness as well), so Im cutting again. I dont want to end up skinny with a belly again, is there anyone with any tips that can help me having been through this before?
Thanks all.
I bulked up for a few months, felt like most of it was an extra tyre round my waist and very little muscle. I cut down after that and ended up losing all the small amount of muscle I gained, but the belly remained!
Bulk round 2 started in August and finished in December, 14lbs heavier and again most of the weight seems to have gone to my waist (although I have noticed a difference in my back, chest and leg thickness as well), so Im cutting again. I dont want to end up skinny with a belly again, is there anyone with any tips that can help me having been through this before?
Thanks all.
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Replies
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I should say I lift weights 5 times a week and have done for several years.0
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Between 180-200g of protein a day at my weight which is currently 163lbs. I have tried to progress my lifts and have managed to do that on some movements but I feel as though I've been stalled on the same weights now for ages.0
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Post stats. From experience skinnyfats shouldnt really bulk. Recomp or cut with progressive overload weight training if you want a lean look.0
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Post stats. From experience skinnyfats shouldnt really bulk. Recomp or cut with progressive overload weight training if you want a lean look.
Yeah I am cutting now, I just wanna do it right. Seems like my body is primed for fat gain when bulking.
What stats do you need?
33 yrs old
163lbs
5 FT 10
Workout 5 days a week, pretty sedentary other than that.
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At 5'10, 163 is a good weight. It might be your lifting routine that needs to be changed. Im assuming that you do a 5 day split since you work out often right?0
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I don't care about the number 163 really, it's the composition I want to be better. If I could lose 10lbs of fat and add 5lbs of muscle I think it would make a huge difference.
Push/pull/legs, to hit everything twice, so to be honest it's a 6 day split unless I can't make one session because something comes up.0 -
You shouldn't really bulk all cut in this case. If you are skinny fat, and new to lifting, it doesn't really matter what you do. If you lift weight you will most likely gain muscle. This is because the body adapts to whatever situation you present it. If you lift then you will build muscle.
What I'd do is just find out you maintenance calories, and eat about 100-200 calories above that mark. Stick to this for a year. If you think you a gaining a % of body fat to many, then what I did was like a "mini cut" where I'd reduce my calories just for 3-4 weeks or so. Sadly its not a thing that will take a few months, it takes a year or 2. Look at a few videos on youtube and they'll help you out.
Also, looking at your split you don't have to do that much in the gym. Heck, a three day full body split with about 6-7 compound movements a day will do you fine if you're new to the gym
Don't over think it, it takes time!0 -
What reps and sets are you doing?0
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You shouldn't really bulk all cut in this case. If you are skinny fat, and new to lifting, it doesn't really matter what you do. If you lift weight you will most likely gain muscle. This is because the body adapts to whatever situation you present it. If you lift then you will build muscle.
What I'd do is just find out you maintenance calories, and eat about 100-200 calories above that mark. Stick to this for a year. If you think you a gaining a % of body fat to many, then what I did was like a "mini cut" where I'd reduce my calories just for 3-4 weeks or so. Sadly its not a thing that will take a few months, it takes a year or 2. Look at a few videos on youtube and they'll help you out.
Also, looking at your split you don't have to do that much in the gym. Heck, a three day full body split with about 6-7 compound movements a day will do you fine if you're new to the gym
Don't over think it, it takes time!
Thanks Jypo, what you've said there makes sense, although I'm not new to lifting - Ive been in the gym since 2012. Does that change anything? I was 9 stone in 2011 and had a terrible diet (mainly liquid) and I put on 2 stone in the first yearish, just from eating more healthily and going to the gym. Although at that time my form was probably all over the place and I didnt really know what I was doing.
Darren, right now I do no more than 6 exercises. Broken down into 3 work sets and a drop-set at the end.
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Thanks Jypo, what you've said there makes sense, although I'm not new to lifting - Ive been in the gym since 2012. Does that change anything? I was 9 stone in 2011 and had a terrible diet (mainly liquid) and I put on 2 stone in the first yearish, just from eating more healthily and going to the gym. Although at that time my form was probably all over the place and I didnt really know what I was doing.
I would say it all depends on diet at the time. If your lifting and your diet was mainly liquids then you'll still build muscle but not optimally. It depends how you trained since that time. If you've been at the gym since 2012 then surely you're underestimating yourself? you can't be completely skinny fat? You must have some muscle?
regardless back the question in hand. I think the key is that you should just eat slightly above maintenance for a year or so. (With the mini cuts if needed) Then diet when you feel ready.
At this moment in time, I'm about a week into my diet, I'm 170lbs at 5'8 and I'm about 18-20% body fat (Quite high imo) So being 5'10 you should at least get above that weight, cause if you're eating at that calorie range your body should adapt some (lose some fat aswell as gain muscle)
p.s. glad to see you've been going to the gym since 2012, and made good progress. Keep it up!
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Go for a re-comp, it's slow but worth it.0
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Thanks Jypo, what you've said there makes sense, although I'm not new to lifting - Ive been in the gym since 2012. Does that change anything? I was 9 stone in 2011 and had a terrible diet (mainly liquid) and I put on 2 stone in the first yearish, just from eating more healthily and going to the gym. Although at that time my form was probably all over the place and I didnt really know what I was doing.
I would say it all depends on diet at the time. If your lifting and your diet was mainly liquids then you'll still build muscle but not optimally. It depends how you trained since that time. If you've been at the gym since 2012 then surely you're underestimating yourself? you can't be completely skinny fat? You must have some muscle?
regardless back the question in hand. I think the key is that you should just eat slightly above maintenance for a year or so. (With the mini cuts if needed) Then diet when you feel ready.
At this moment in time, I'm about a week into my diet, I'm 170lbs at 5'8 and I'm about 18-20% body fat (Quite high imo) So being 5'10 you should at least get above that weight, cause if you're eating at that calorie range your body should adapt some (lose some fat aswell as gain muscle)
p.s. glad to see you've been going to the gym since 2012, and made good progress. Keep it up!
Yeah, when I said liquid, I meant alcohol... hence the skinnyfat, lol.
I have some muscle now yes, but you wouldnt know that I have been in the gym for 2 years at all. My scales (i know they're hardly accurate but still) tells me I'm at 17% BF, so if I could drop the BF to 10% and hold on to the muscle I have gained Im sure I'd look at lot better.
What is your target to drop to from 18-20%, and how long will it take do you think?
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I moved the thread to get some of the more experienced lifters to see this thread.0
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Thanks Jypo, what you've said there makes sense, although I'm not new to lifting - Ive been in the gym since 2012. Does that change anything? I was 9 stone in 2011 and had a terrible diet (mainly liquid) and I put on 2 stone in the first yearish, just from eating more healthily and going to the gym. Although at that time my form was probably all over the place and I didnt really know what I was doing.
I would say it all depends on diet at the time. If your lifting and your diet was mainly liquids then you'll still build muscle but not optimally. It depends how you trained since that time. If you've been at the gym since 2012 then surely you're underestimating yourself? you can't be completely skinny fat? You must have some muscle?
regardless back the question in hand. I think the key is that you should just eat slightly above maintenance for a year or so. (With the mini cuts if needed) Then diet when you feel ready.
At this moment in time, I'm about a week into my diet, I'm 170lbs at 5'8 and I'm about 18-20% body fat (Quite high imo) So being 5'10 you should at least get above that weight, cause if you're eating at that calorie range your body should adapt some (lose some fat aswell as gain muscle)
p.s. glad to see you've been going to the gym since 2012, and made good progress. Keep it up!
Yeah, when I said liquid, I meant alcohol... hence the skinnyfat, lol.
I have some muscle now yes, but you wouldnt know that I have been in the gym for 2 years at all. My scales (i know they're hardly accurate but still) tells me I'm at 17% BF, so if I could drop the BF to 10% and hold on to the muscle I have gained Im sure I'd look at lot better.
What is your target to drop to from 18-20%, and how long will it take do you think?
Ah I see haha! I'd personally say eat slightly above maintenance then. But it's you're choice, its possible to diet sure. But you might want to gain more muscle to make it easier for yourself. More muscle increases metabolism so the amount of calories you burn is higher.
I hope to lose 1-2lbs a week, and about 3lbs in my first week (due to water weight and all that) so I hope to be about 155-160lbs in 3 months of solid dieting and increasing activities when I hit a weight loss plateau.
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I'm but in my opinion for you to get more accurate advice you should post a current picture.
You said you do P/P/L but can we see a detailed breakdown.
Thanks, cant post a pic because I'm at work, but I can do a quick breakdown of the P/P/L
Push: Bench, Incline Fly, Shoulder Press, Lat raise, Tricep Extension, Rope Pulldown and I finsh with as many press ups i can do.
Pull: 1 arm Bent-Over Row, Lat Pulldown, Cable Row, Shrug SS with Face Pulls, Incline Dumbbell Curls & finish with some Lying Cable Curls.
Legs: Leg Press SS with Leg Extension, Calf Raise, Walking Dumbbell Lunges, Hamstring Curl SS with SL Deadlift.
All are done with 1 min break inbetween sets, 2 mins inbetween movements, and I do 3 sets of each with a drop set at the end of each movement.0 -
Thanks Jypo, what you've said there makes sense, although I'm not new to lifting - Ive been in the gym since 2012. Does that change anything? I was 9 stone in 2011 and had a terrible diet (mainly liquid) and I put on 2 stone in the first yearish, just from eating more healthily and going to the gym. Although at that time my form was probably all over the place and I didnt really know what I was doing.
I would say it all depends on diet at the time. If your lifting and your diet was mainly liquids then you'll still build muscle but not optimally. It depends how you trained since that time. If you've been at the gym since 2012 then surely you're underestimating yourself? you can't be completely skinny fat? You must have some muscle?
regardless back the question in hand. I think the key is that you should just eat slightly above maintenance for a year or so. (With the mini cuts if needed) Then diet when you feel ready.
At this moment in time, I'm about a week into my diet, I'm 170lbs at 5'8 and I'm about 18-20% body fat (Quite high imo) So being 5'10 you should at least get above that weight, cause if you're eating at that calorie range your body should adapt some (lose some fat aswell as gain muscle)
p.s. glad to see you've been going to the gym since 2012, and made good progress. Keep it up!
Yeah, when I said liquid, I meant alcohol... hence the skinnyfat, lol.
I have some muscle now yes, but you wouldnt know that I have been in the gym for 2 years at all. My scales (i know they're hardly accurate but still) tells me I'm at 17% BF, so if I could drop the BF to 10% and hold on to the muscle I have gained Im sure I'd look at lot better.
What is your target to drop to from 18-20%, and how long will it take do you think?
I hope to lose 1-2lbs a week, and about 3lbs in my first week (due to water weight and all that) so I hope to be about 155-160lbs in 3 months of solid dieting and increasing activities when I hit a weight loss plateau.
Sounds good, only adding cardio when you plateau. I find it boring!
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Well done OP for getting yourself off the liquid diet. Loads of great advice here. I just wanted to add, try not to cut too fast and hard. I lost a lot of hard earned muscle from cutting more than 10-15% off of maintenance, and also training above lactate threshold (in other words..too hard).
I'm an older female and was new to training but it's another piece of the puzzle that needed fixing.0 -
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No squats no, unfortunately no conventional deadlifts either. I think I said in a different thread, I only have access to my work gym, which has basically a good range of dumbbells, cable machine, lat pulldown, leg press and the rest are pretty much cardio based. No barbells. I used to enjoy deadlifting as well.
Rep range is 6-8 apart from Lat Raise and Incline fly, which are 8-12, purely because my form suffers if i go heavier in the lower rep range.
Springfield, thanks so much for the advice, I think I cut too quickly before and the same thing happened where i ended up the same shape (think upside down pear) I was to begin with only smaller!0 -
I'm but in my opinion for you to get more accurate advice you should post a current picture.
You said you do P/P/L but can we see a detailed breakdown.
Thanks, cant post a pic because I'm at work, but I can do a quick breakdown of the P/P/L
Push: Bench, Incline Fly, Shoulder Press, Lat raise, Tricep Extension, Rope Pulldown and I finsh with as many press ups i can do.
Pull: 1 arm Bent-Over Row, Lat Pulldown, Cable Row, Shrug SS with Face Pulls, Incline Dumbbell Curls & finish with some Lying Cable Curls.
Legs: Leg Press SS with Leg Extension, Calf Raise, Walking Dumbbell Lunges, Hamstring Curl SS with SL Deadlift.
All are done with 1 min break inbetween sets, 2 mins inbetween movements, and I do 3 sets of each with a drop set at the end of each movement.
What is your rep range, number of sets?
No squats? No conventional deadlifts?
That is what I was thinking... I also see more isolation then probably necessary. Why not do a 4 day/week routine, push/pull, and have deadlifts on pull day, and squats on push day?
Or, I would suggest checking out Wendler 5/3/1 and use that structure for squats/bench/OHP/Deadlift, and with the accessory lifts work on weak/small areas at a higher rep range (8-12)
OP, not sure where you got your program but if you are married to it I would change a few things up. Don't super-set the leg press, do squats instead, forget the incline flys, do more pressing instead; check out Pendlay or BB rows instead of seated rows; add deadlifts over the walking lunges; and feel free to do less direct bicep and tricep, small muscle groups that get worked with the other lifts anyway.
edit to add: I see your equipment list from the work gym, maybe do more sets for the bigger lifts then, in a 4-6 rep range and stick with the higher reps on other lifts. I would still say don't superset with leg press if that is your big leg lift, and you may want to have a longer rest between sets of heavy weight lifts, 1-3 minutes, until you are pretty much fully recovered.0 -
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Yeah it does suck. Until I move to an area I can get to a proper gym I'm trying to make the best of it. To be honest I put the program together myself so that I hit everything, and ran it past my work PT. I struggled to find a program given the equipment I have access to. I'm certainly not married to it if you guys can give me a better one!
Yeah, so for example, with the lat raises, I was doing rep range 6-8 as with everything else, and I could hit 3 sets of 8 using 8kg DB's with good form, so I up the weight. The dumbells I have next are 10kg, and with that I cant get to 6 without my form getting sloppy on the first set. My PT said to to up the rep range using 8kg's to 8-12 reps. Is that not right?0 -
Yeah it does suck. Until I move to an area I can get to a proper gym I'm trying to make the best of it. To be honest I put the program together myself so that I hit everything, and ran it past my work PT. I struggled to find a program given the equipment I have access to. I'm certainly not married to it if you guys can give me a better one!
Yeah, so for example, with the lat raises, I was doing rep range 6-8 as with everything else, and I could hit 3 sets of 8 using 8kg DB's with good form, so I up the weight. The dumbells I have next are 10kg, and with that I cant get to 6 without my form getting sloppy on the first set. My PT said to to up the rep range using 8kg's to 8-12 reps. Is that not right?
For large jumps in weight, I've seen it more start at 6 reps (or whatever your target range is), then do 7, 8, 10, increase weight and drop back to 6 reps or something similar. Increase in reps each time until you can do the higher weight at low reps.
And you might find this helpful too: http://community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells0 -
Yeah it does suck. Until I move to an area I can get to a proper gym I'm trying to make the best of it. To be honest I put the program together myself so that I hit everything, and ran it past my work PT. I struggled to find a program given the equipment I have access to. I'm certainly not married to it if you guys can give me a better one!
Yeah, so for example, with the lat raises, I was doing rep range 6-8 as with everything else, and I could hit 3 sets of 8 using 8kg DB's with good form, so I up the weight. The dumbells I have next are 10kg, and with that I cant get to 6 without my form getting sloppy on the first set. My PT said to to up the rep range using 8kg's to 8-12 reps. Is that not right?
For large jumps in weight, I've seen it more start at 6 reps (or whatever your target range is), then do 7, 8, 10, increase weight and drop back to 6 reps or something similar. Increase in reps each time until you can do the higher weight at low reps.
And you might find this helpful too: http://community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells
Great thread. I was going to point out that it is entirely possible to do things with just dumbbells to include squats and deadlifts.
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I do all the variations of deads, OHP, bench and rows I can with DB's already so that's good. Would you say a goblet squat is better than walking lunges? I feel like I've been hit by a train after going 16 steps with a 17.5kg in each hand.0
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Yeah it does suck. Until I move to an area I can get to a proper gym I'm trying to make the best of it. To be honest I put the program together myself so that I hit everything, and ran it past my work PT. I struggled to find a program given the equipment I have access to. I'm certainly not married to it if you guys can give me a better one!
Yeah, so for example, with the lat raises, I was doing rep range 6-8 as with everything else, and I could hit 3 sets of 8 using 8kg DB's with good form, so I up the weight. The dumbells I have next are 10kg, and with that I cant get to 6 without my form getting sloppy on the first set. My PT said to to up the rep range using 8kg's to 8-12 reps. Is that not right?
With exercises like lateral raises and flys (def not needed, not sure why you need these if you are not "body building" unless it corrects a weakness in your chain of movement for the "main" lifts) but I would suggest lighter with more reps. aim for 8-12, when you get to 12 up the weight, rinse and repeat.0 -
Yeah it does suck. Until I move to an area I can get to a proper gym I'm trying to make the best of it. To be honest I put the program together myself so that I hit everything, and ran it past my work PT. I struggled to find a program given the equipment I have access to. I'm certainly not married to it if you guys can give me a better one!
Yeah, so for example, with the lat raises, I was doing rep range 6-8 as with everything else, and I could hit 3 sets of 8 using 8kg DB's with good form, so I up the weight. The dumbells I have next are 10kg, and with that I cant get to 6 without my form getting sloppy on the first set. My PT said to to up the rep range using 8kg's to 8-12 reps. Is that not right?
With exercises like lateral raises and flys (def not needed, not sure why you need these if you are not "body building" unless it corrects a weakness in your chain of movement for the "main" lifts) but I would suggest lighter with more reps. aim for 8-12, when you get to 12 up the weight, rinse and repeat.
What lifts would you suggest to take their place?
If i did say an incline press after a flat bench, instead of the flyes like I do atm, I feel like it would weaken my shoulder press, because my triceps would be exhausted.0
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