Skinny-Fat... Building Muscle... Cut? (Pictures)
Chirdis
Posts: 24 Member
Alright so... I am skinny-fat I believe..
I used to weigh 220 pounds a few years ago..
I am 5'6, and weigh 140 pounds..
Here are pictures of the progress I've been making over the last little while of lifting... It's actually been well over 6 months.. but haven't seen much progress because.. you know.. still learning.. but hey aren't we all
http://imgur.com/a/1Sse1#nsvvgnq
I stand straight and I'm kind of okay, I still have a belly
I sit down... and splat...
I'm an EndoMorph with a big chest and pretty stocky..
So... I saw this..
https://youtu.be/WcTdPqagrZU
and I was advised to cut (just as of now).. I've been bulking for around an entire week now having anxiety over my mistakes and I'm kinda of scared here..
I feel like it's been helping my arms (I know you can say BS because it hasn't been long) but they feel and look bigger.. even the GF noticed..
BUT MY STOMACH IS TUBBY AND BLOATED NOW, it's even worse than those pics standing up..
I eat Oatmeal, Brown Rice, Chicken, Protein Shake and Broccoli, PB., with the occasional fruits.. I count my macros and always hit them but it's about calories and stuff too..
So should I cut and get totally lean first?.. or is this loose skin and not fat?..
I used to weigh 220 pounds a few years ago..
I am 5'6, and weigh 140 pounds..
Here are pictures of the progress I've been making over the last little while of lifting... It's actually been well over 6 months.. but haven't seen much progress because.. you know.. still learning.. but hey aren't we all
http://imgur.com/a/1Sse1#nsvvgnq
I stand straight and I'm kind of okay, I still have a belly
I sit down... and splat...
I'm an EndoMorph with a big chest and pretty stocky..
So... I saw this..
https://youtu.be/WcTdPqagrZUand I was advised to cut (just as of now).. I've been bulking for around an entire week now having anxiety over my mistakes and I'm kinda of scared here..
I feel like it's been helping my arms (I know you can say BS because it hasn't been long) but they feel and look bigger.. even the GF noticed..
BUT MY STOMACH IS TUBBY AND BLOATED NOW, it's even worse than those pics standing up..
I eat Oatmeal, Brown Rice, Chicken, Protein Shake and Broccoli, PB., with the occasional fruits.. I count my macros and always hit them but it's about calories and stuff too..
So should I cut and get totally lean first?.. or is this loose skin and not fat?..
0
Replies
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You can't tell if you are skinny fat by looking at pictures. Skinny fat has to do with fat that is around your internal organs and is essentially when a skinny person has the same health risks as a fat person.0
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TimothyFish wrote: »You can't tell if you are skinny fat by looking at pictures. Skinny fat has to do with fat that is around your internal organs and is essentially when a skinny person has the same health risks as a fat person.
I give up... I don't even know anymore dude...
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That looks like skin. If you want to be more muscular you need to bulk. Some guys with more experience can probably explain this better than me. But, bulking and lifting heavy before you cut may help with the skin.0
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That looks like skin. If you want to be more muscular you need to bulk. Some guys with more experience can probably explain this better than me. But, bulking and lifting heavy before you cut may help with the skin.
I can't tell... here's more pictures I just took.. I'm about to shower.. this is the biggest I have ever been in muscle.. but I have a stomach still.. It's total flab
http://imgur.com/a/XSyzb
I'm about to shower, be back in like 15m
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I've read some articles on this in the past. What must said is that while it looks likes excess skin from stretching, there is still a good amount of fat remaining and to change that you need to focus on building muscle mass and reducing body fat %
Some others on here will likely have advice on how to do that.0 -
Given your size now, I'd say a recomp (eat maintenance, lift like a champ) would work well for you for the next few months.
A surplus would probably be fine, too, but you'll inevitably gain some fat back as you get bigger so if you're paranoid about that there's no point in encouraging a surplus.
As the previous poster said, as you fill out you won't notice that loose skin any more. It might even completely go away.0 -
FIrst - don't get advice from shirtless bro's with a video on line just because they looked "ripped"…
Second - do you know what your current body fat% is? I am guessing from your pictures it is probably in the 15-20% range?
Third - what is your current lifting routine like? Are you following a structured lifting program, or is it a homemade one?
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FIrst - don't get advice from shirtless bro's with a video on line just because they looked "ripped"…
Second - do you know what your current body fat% is? I am guessing from your pictures it is probably in the 15-20% range?
Third - what is your current lifting routine like? Are you following a structured lifting program, or is it a homemade one?
I do not know my current body fat % atm.. :confused
my routine is
Chest
-Bench Press
-One-Arm Fly's
-Straight Arm Pullover
-Bench Press Nuetral-Grip
Back/Bicep
-Barbell Row
-Deadlift
-Deadlift Only Using Back
-High Pull Up To Shoulders
-Bicep Curl
-Hammer Curl
-Isolate Bicep Curl
-Supine Bicep Curl
Shoulder/tricep
-Seated Shoulder Press
-Seated Lateral Raise
-Bent Over Deltoid Raise
-Barbell Shrug
-Close Grim Dumbell Press
-Standing French Press
-Kick Backs
-Bench Dip (With Weight)
Calves/Abs
- Warmup Standing Calf Raises
- Standing Calf Raises
- Seated Calf Raise
-Crunches: 5 sets x 8 to 15 rep
-Dumbell Swing
-Side Bend
-Dumbell Ab Twist
-Oblique Crunches
-Lying Oblique Leg Raises
Leg day
5 days.. 2 rest..
I kind of half assed some of the names because I couldn't remember their names but.. I know what they are and what to do for them
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KingoftheLilies wrote: »Given your size now, I'd say a recomp (eat maintenance, lift like a champ) would work well for you for the next few months.
A surplus would probably be fine, too, but you'll inevitably gain some fat back as you get bigger so if you're paranoid about that there's no point in encouraging a surplus.
As the previous poster said, as you fill out you won't notice that loose skin any more. It might even completely go away.
Maintenance sounds good...
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FIrst - don't get advice from shirtless bro's with a video on line just because they looked "ripped"…
Second - do you know what your current body fat% is? I am guessing from your pictures it is probably in the 15-20% range?
Third - what is your current lifting routine like? Are you following a structured lifting program, or is it a homemade one?
I do not know my current body fat % atm.. :confused
my routine is
Chest
-Bench Press
-One-Arm Fly's
-Straight Arm Pullover
-Bench Press Nuetral-Grip
Back/Bicep
-Barbell Row
-Deadlift
-Deadlift Only Using Back
-High Pull Up To Shoulders
-Bicep Curl
-Hammer Curl
-Isolate Bicep Curl
-Supine Bicep Curl
Shoulder/tricep
-Seated Shoulder Press
-Seated Lateral Raise
-Bent Over Deltoid Raise
-Barbell Shrug
-Close Grim Dumbell Press
-Standing French Press
-Kick Backs
-Bench Dip (With Weight)
Calves/Abs
- Warmup Standing Calf Raises
- Standing Calf Raises
- Seated Calf Raise
-Crunches: 5 sets x 8 to 15 rep
-Dumbell Swing
-Side Bend
-Dumbell Ab Twist
-Oblique Crunches
-Lying Oblique Leg Raises
Leg day
5 days.. 2 rest..
I kind of half assed some of the names because I couldn't remember their names but.. I know what they are and what to do for them
Is that routine one that you designed on your own or is it part of a sectored program? How long have you been lifting for?
Typically, a bulk is recommended when one gets to sub 15% body fat. The reason for this is that when you run a bulk you are going to put on some fat, the ratio suggested is 1:1; so for every ten pounds gained you should gain five pounds of fat and five pounds of muscle; therefore, you want to get your body fat down to sub 15% and then run a bulk because of the inevitable fat gain that comes along with it.
here is what I would suggest.
Set your MFP calories for .5 per week loss and keep cutting until you hit 135.
Get on a structured lifting program like strong lifts, or starting strength. If you are more of an intermediate lifter you could run a program like this one https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
when you hit 135 pounds then run a bulk.
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Your lifting is all over the place for about 6 months experience, mate. Get on a premade programme for rank beginners. The dietary route you choose will affect how well you progress on certain programmes. Something like Starting Strength you'd get the best out of on a surplus but you can run it at maintenance, just expect less rapid progress.0
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KingoftheLilies wrote: »Your lifting is all over the place for about 6 months experience, mate. Get on a premade programme for rank beginners. The dietary route you choose will affect how well you progress on certain programmes. Something like Starting Strength you'd get the best out of on a surplus but you can run it at maintenance, just expect less rapid progress.
I don't understand how, m8.
Monday: Chest
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Calves/Abs
Friday: Legs..
Only thing I can see is the calves and leg day interfering somehow.
Was doing a 4 day before...
Monday: Chest/Tricep
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Legs/Abs
One rest day inbetween
0 -
KingoftheLilies wrote: »Your lifting is all over the place for about 6 months experience, mate. Get on a premade programme for rank beginners. The dietary route you choose will affect how well you progress on certain programmes. Something like Starting Strength you'd get the best out of on a surplus but you can run it at maintenance, just expect less rapid progress.
I don't understand how, m8.
Monday: Chest
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Calves/Abs
Friday: Legs..
Only thing I can see is the calves and leg day interfering somehow.
Was doing a 4 day before...
Monday: Chest/Tricep
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Legs/Abs
One rest day inbetween
is this a homemade program or one that you just made it up?
how many sets and reps are you doing?0 -
KingoftheLilies wrote: »Your lifting is all over the place for about 6 months experience, mate. Get on a premade programme for rank beginners. The dietary route you choose will affect how well you progress on certain programmes. Something like Starting Strength you'd get the best out of on a surplus but you can run it at maintenance, just expect less rapid progress.
I don't understand how, m8.
Monday: Chest
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Calves/Abs
Friday: Legs..
Only thing I can see is the calves and leg day interfering somehow.
Was doing a 4 day before...
Monday: Chest/Tricep
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Legs/Abs
One rest day inbetween
is this a homemade program or one that you just made it up?
how many sets and reps are you doing?
reps are 10-8-6-4 adding 5 pounds each new rep..
That goes for every set
Following a friend's routine that works really well for him.. was the 4 day one..
So I wanted 5 days instead and the weekend so I made that 5 day one.. so I guess in a sense yes..
I lift at home, have 2 dumbells, a barbell and a weight set/plates of 150
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KingoftheLilies wrote: »Your lifting is all over the place for about 6 months experience, mate. Get on a premade programme for rank beginners. The dietary route you choose will affect how well you progress on certain programmes. Something like Starting Strength you'd get the best out of on a surplus but you can run it at maintenance, just expect less rapid progress.
I don't understand how, m8.
Monday: Chest
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Calves/Abs
Friday: Legs..
Only thing I can see is the calves and leg day interfering somehow.
Was doing a 4 day before...
Monday: Chest/Tricep
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Legs/Abs
One rest day inbetween
is this a homemade program or one that you just made it up?
how many sets and reps are you doing?
reps are 10-8-6-4 adding 5 pounds each new rep..
That goes for every set
Following a friend's routine that works really well for him.. was the 4 day one..
So I wanted 5 days instead and the weekend so I made that 5 day one.. so I guess in a sense yes..
I lift at home, have 2 dumbells, a barbell and a weight set/plates of 150
OK - I would say ditch your friends routine and get on something like strong lifts or starting strength….You cannot beat a structured program that has been designed by a pro.
I used to design my own workouts and just this past year finally got on a structured program…I now wish I would of listened when people told me to do that ….
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KingoftheLilies wrote: »Your lifting is all over the place for about 6 months experience, mate. Get on a premade programme for rank beginners. The dietary route you choose will affect how well you progress on certain programmes. Something like Starting Strength you'd get the best out of on a surplus but you can run it at maintenance, just expect less rapid progress.
I don't understand how, m8.
Monday: Chest
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Calves/Abs
Friday: Legs..
Only thing I can see is the calves and leg day interfering somehow.
Was doing a 4 day before...
Monday: Chest/Tricep
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Legs/Abs
One rest day inbetween
is this a homemade program or one that you just made it up?
how many sets and reps are you doing?
reps are 10-8-6-4 adding 5 pounds each new rep..
That goes for every set
Following a friend's routine that works really well for him.. was the 4 day one..
So I wanted 5 days instead and the weekend so I made that 5 day one.. so I guess in a sense yes..
I lift at home, have 2 dumbells, a barbell and a weight set/plates of 150
OK - I would say ditch your friends routine and get on something like strong lifts or starting strength….You cannot beat a structured program that has been designed by a pro.
I used to design my own workouts and just this past year finally got on a structured program…I now wish I would of listened when people told me to do that ….
Starting Strength seems really *kitten* awesome.. I feel really bummed because I apparently am not doing something right and I'm not sure.. thought I was doing well and the right thing finally.. but thanks a ton..
Still learning..
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You'll get much more out of a full body routine than a split - like you're using now - as a novice lifter, because it uses compound movements rather than tons of isolation ones. You'll progress so much faster and have a much better strength base to get more out of isolated movements when you're more advanced.
For example, if you can do two types of deadlifts on the same day for that many reps you describe, you're not getting much out of it & progress will be painfully slow.0 -
KingoftheLilies wrote: »Your lifting is all over the place for about 6 months experience, mate. Get on a premade programme for rank beginners. The dietary route you choose will affect how well you progress on certain programmes. Something like Starting Strength you'd get the best out of on a surplus but you can run it at maintenance, just expect less rapid progress.
I don't understand how, m8.
Monday: Chest
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Calves/Abs
Friday: Legs..
Only thing I can see is the calves and leg day interfering somehow.
Was doing a 4 day before...
Monday: Chest/Tricep
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Legs/Abs
One rest day inbetween
is this a homemade program or one that you just made it up?
how many sets and reps are you doing?
reps are 10-8-6-4 adding 5 pounds each new rep..
That goes for every set
Following a friend's routine that works really well for him.. was the 4 day one..
So I wanted 5 days instead and the weekend so I made that 5 day one.. so I guess in a sense yes..
I lift at home, have 2 dumbells, a barbell and a weight set/plates of 150
OK - I would say ditch your friends routine and get on something like strong lifts or starting strength….You cannot beat a structured program that has been designed by a pro.
I used to design my own workouts and just this past year finally got on a structured program…I now wish I would of listened when people told me to do that ….
Starting Strength seems really *kitten* awesome.. I feel really bummed because I apparently am not doing something right and I'm not sure.. thought I was doing well and the right thing finally.. but thanks a ton..
Still learning..
hey man, it is all good! It is a process for all of us. I screwed around and spun my wheels in the beginning too. The important thing is to take knowledge from others, apply it to your situation, and execute it….0 -
Do you know your BF%? It looks like you can bulk or cut. Or you could just recomp. It comes down to preference. How do you want to look this summer? In the timeframe of a year it's not going to matter what you do as long as you're doing a structured program like @ndj1979 suggested.0
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You can do both:
https://www.youtube.com/watch?v=Bz3AG-oCXTE
The video explains what to do - based on science.0 -
You can do both:https://www.youtube.com/watch?v=Bz3AG-oCXTE
The video explains what to do - based on science.
OP - please ignore this….
that video is about 100% bro science...0 -
KingoftheLilies wrote: »Your lifting is all over the place for about 6 months experience, mate. Get on a premade programme for rank beginners. The dietary route you choose will affect how well you progress on certain programmes. Something like Starting Strength you'd get the best out of on a surplus but you can run it at maintenance, just expect less rapid progress.
I don't understand how, m8.
Monday: Chest
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Calves/Abs
Friday: Legs..
Only thing I can see is the calves and leg day interfering somehow.
Was doing a 4 day before...
Monday: Chest/Tricep
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Legs/Abs
One rest day inbetween
is this a homemade program or one that you just made it up?
how many sets and reps are you doing?
reps are 10-8-6-4 adding 5 pounds each new rep..
That goes for every set
Following a friend's routine that works really well for him.. was the 4 day one..
So I wanted 5 days instead and the weekend so I made that 5 day one.. so I guess in a sense yes..
I lift at home, have 2 dumbells, a barbell and a weight set/plates of 150
OK - I would say ditch your friends routine and get on something like strong lifts or starting strength….You cannot beat a structured program that has been designed by a pro.
I used to design my own workouts and just this past year finally got on a structured program…I now wish I would of listened when people told me to do that ….
Still a bit confused on what I should eat while starting 5x5... Maint? Or maybe like a 200 calorie surplus?
0 -
KingoftheLilies wrote: »Your lifting is all over the place for about 6 months experience, mate. Get on a premade programme for rank beginners. The dietary route you choose will affect how well you progress on certain programmes. Something like Starting Strength you'd get the best out of on a surplus but you can run it at maintenance, just expect less rapid progress.
I don't understand how, m8.
Monday: Chest
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Calves/Abs
Friday: Legs..
Only thing I can see is the calves and leg day interfering somehow.
Was doing a 4 day before...
Monday: Chest/Tricep
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Legs/Abs
One rest day inbetween
is this a homemade program or one that you just made it up?
how many sets and reps are you doing?
reps are 10-8-6-4 adding 5 pounds each new rep..
That goes for every set
Following a friend's routine that works really well for him.. was the 4 day one..
So I wanted 5 days instead and the weekend so I made that 5 day one.. so I guess in a sense yes..
I lift at home, have 2 dumbells, a barbell and a weight set/plates of 150
OK - I would say ditch your friends routine and get on something like strong lifts or starting strength….You cannot beat a structured program that has been designed by a pro.
I used to design my own workouts and just this past year finally got on a structured program…I now wish I would of listened when people told me to do that ….
Still a bit confused on what I should eat while starting 5x5... Maint? Or maybe like a 200 calorie surplus?
That all depends on how you want to look in 90 days. In the long term it doesn't matter because you'll probably go through many bulk/cut cycles. If you want to see your abs this summer you need to cut or recomp. If you don't care about that and just want to build as much muscle as you can, then you want to bulk. Really up to you and your goals.0 -
KingoftheLilies wrote: »Your lifting is all over the place for about 6 months experience, mate. Get on a premade programme for rank beginners. The dietary route you choose will affect how well you progress on certain programmes. Something like Starting Strength you'd get the best out of on a surplus but you can run it at maintenance, just expect less rapid progress.
I don't understand how, m8.
Monday: Chest
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Calves/Abs
Friday: Legs..
Only thing I can see is the calves and leg day interfering somehow.
Was doing a 4 day before...
Monday: Chest/Tricep
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Legs/Abs
One rest day inbetween
is this a homemade program or one that you just made it up?
how many sets and reps are you doing?
reps are 10-8-6-4 adding 5 pounds each new rep..
That goes for every set
Following a friend's routine that works really well for him.. was the 4 day one..
So I wanted 5 days instead and the weekend so I made that 5 day one.. so I guess in a sense yes..
I lift at home, have 2 dumbells, a barbell and a weight set/plates of 150
OK - I would say ditch your friends routine and get on something like strong lifts or starting strength….You cannot beat a structured program that has been designed by a pro.
I used to design my own workouts and just this past year finally got on a structured program…I now wish I would of listened when people told me to do that ….
Still a bit confused on what I should eat while starting 5x5... Maint? Or maybe like a 200 calorie surplus?
I think you need to lose about another five pounds before running a bulk ..so my suggestion would be to eat 250 calories under maintenance and then when you get to 135 you can either run a bulk or a recomp …
0 -
To me it looks like it's mostly loose skin unfortunately, so I'm not sure you'll be able to do much to get rid of it.0
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KingoftheLilies wrote: »Your lifting is all over the place for about 6 months experience, mate. Get on a premade programme for rank beginners. The dietary route you choose will affect how well you progress on certain programmes. Something like Starting Strength you'd get the best out of on a surplus but you can run it at maintenance, just expect less rapid progress.
I don't understand how, m8.
Monday: Chest
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Calves/Abs
Friday: Legs..
Only thing I can see is the calves and leg day interfering somehow.
Was doing a 4 day before...
Monday: Chest/Tricep
Tuesday: Back/Bicep
Wed: Shoulder/Tricep
Thurs: Legs/Abs
One rest day inbetween
is this a homemade program or one that you just made it up?
how many sets and reps are you doing?
reps are 10-8-6-4 adding 5 pounds each new rep..
That goes for every set
Following a friend's routine that works really well for him.. was the 4 day one..
So I wanted 5 days instead and the weekend so I made that 5 day one.. so I guess in a sense yes..
I lift at home, have 2 dumbells, a barbell and a weight set/plates of 150
OK - I would say ditch your friends routine and get on something like strong lifts or starting strength….You cannot beat a structured program that has been designed by a pro.
I used to design my own workouts and just this past year finally got on a structured program…I now wish I would of listened when people told me to do that ….
Still a bit confused on what I should eat while starting 5x5... Maint? Or maybe like a 200 calorie surplus?
I think you need to lose about another five pounds before running a bulk ..so my suggestion would be to eat 250 calories under maintenance and then when you get to 135 you can either run a bulk or a recomp …
Yup either at maintenance or -250 cals a day for a 0.5lbs a week loss
I personally think you look pretty good ...but a good compound lifting programme is a great idea0 -
To me it looks like it's mostly loose skin unfortunately, so I'm not sure you'll be able to do much to get rid of it.
Unless OP knows his BF% it's too hard to tell for sure. He's definitely safe to lose another 5 pounds either way. After which, a couple bulk cycles and proper nutrition will help to fill in any loose skin.0 -
galgenstrick wrote: »To me it looks like it's mostly loose skin unfortunately, so I'm not sure you'll be able to do much to get rid of it.
Unless OP knows his BF% it's too hard to tell for sure. He's definitely safe to lose another 5 pounds either way. After which, a couple bulk cycles and proper nutrition will help to fill in any loose skin.
Muscle is under the skin. It's not going to 'fill' the skin, especially as it's more dense than fat, so it won't take as much volume.0 -
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