I am Skinny Fat.
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CadenDavid
Posts: 34 Member
I am currently skinny fat and am wanting to cut down and lose more weight. Now I've tried to look up videos/forums on this topic but nothing has really helped surprisingly... I have been only focusing on being at a caloric deficit.. By a lot. But that is for another discussion. Do I have to incorporate workouts in order to get my BF% down? Or is being at a deficit enough to do the trick? I'm down 95lbs and I'm looking to go Down by another 20ish pounds. Any help is appreciated!
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Replies
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Calorie deficit to cut bodyfat.
Resistance training to improve body composition.7 -
A good strength training routine will help you focus the loss on being more fat and less muscle, which you probably lost a bit of and is giving you the skinny fat look. This link will help you look into some lifting programs: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you1
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You need to LIFT weights and I mean lift weights like a F-ing Barbarian then EAT to FUEL the muscle and your body.. Small people eat small amounts of Calories muscular people BURN BIG Calories. You have lost 95 lbs Great job now its time to eat more and burn more so raise your calories and watch the scale close.
What do you weigh, how tall and age please OPEN UP YOUR DIARY too. How many calories are you consuming?
Remember a calorie deficit of 250 calories is great at 2000 or 3500 calories3 -
If you keep cutting fat and don't strength train you're still going to look skinny fat , just a smaller skinny fat.
I would try to roll in some kind of strength training while you're on your journey to maintain what muscle you do have.3 -
Keep going with your calorie deficit, making sure you get adequate protein (.85 grams per pound of bodyweight) and definitely start some sort of progressive resistance program.0
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I am 6'4 and 229lbs. BMR is 2200. 20ish% body fat. @Michael190lbs0
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CadenDavid wrote: »I am 6'4 and 229lbs. BMR is 2200. 20ish% body fat. @Michael190lbs
That is not skinny fat. Even with th bmi calculation for tall people, yours is 26, putting you just into overweight territory. Skinny fat means low bmi, high bf%.
Regardless, start doing resistance exercise yesterday. Continue to eat in a deficit.8 -
Your lean bodymass is about 180lbs which is actually quite good. At 20% bodyfat I would cut down till you're lean enought (12% ish) whilst lifting weights.5
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Hey Caden. At this point It sounds like a recomp would be best for you. The best way to do that is to eat at a maintenance level of calories and workout with compound exercises including the squat, deadlift, bench press, pullup and row.1
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Hey Caden. At this point It sounds like a recomp would be best for you. The best way to do that is to eat at a maintenance level of calories and workout with compound exercises including the squat, deadlift, bench press, pullup and row.
Recomping at 20% is not optimal at all. Also there is no real need to do compound exercises as long as OP is doing a progressive programme.3 -
Hey Caden. At this point It sounds like a recomp would be best for you. The best way to do that is to eat at a maintenance level of calories and workout with compound exercises including the squat, deadlift, bench press, pullup and row.
Recomping at 20% body fat is not a good idea. Recomping is for when you're already close to your weight goal but want to improve body composition.
Trying to recomp while still 20 pounds from goal weight is a recipe for remaining overweight.4 -
Add weight lifting and decrease your deficit to about 250 calories a day.1
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CadenDavid wrote: »I am 6'4 and 229lbs. BMR is 2200. 20ish% body fat. @Michael190lbs
That is not skinny fat. Even with th bmi calculation for tall people, yours is 26, putting you just into overweight territory. Skinny fat means low bmi, high bf%.
Regardless, start doing resistance exercise yesterday. Continue to eat in a deficit.
Is it actually possible to have low BMI and high BF%? I've never seen anyone with a BMI of 18-19 that had a high BF%.
Skinny fat is BMI in the healthy range but BF% not in the healthy range. That scenario usually happens when BMI in the upper range of normal.0 -
Need2Exerc1se wrote: »CadenDavid wrote: »I am 6'4 and 229lbs. BMR is 2200. 20ish% body fat. @Michael190lbs
That is not skinny fat. Even with th bmi calculation for tall people, yours is 26, putting you just into overweight territory. Skinny fat means low bmi, high bf%.
Regardless, start doing resistance exercise yesterday. Continue to eat in a deficit.
Is it actually possible to have low BMI and high BF%? I've never seen anyone with a BMI of 18-19 that had a high BF%.
Skinny fat is BMI in the healthy range but BF% not in the healthy range. That scenario usually happens when BMI in the upper range of normal.
If that is the case, the vast majority of people who go from overweight or obese to normal weight are (at least initially) skinny fat.0 -
Need2Exerc1se wrote: »CadenDavid wrote: »I am 6'4 and 229lbs. BMR is 2200. 20ish% body fat. @Michael190lbs
That is not skinny fat. Even with th bmi calculation for tall people, yours is 26, putting you just into overweight territory. Skinny fat means low bmi, high bf%.
Regardless, start doing resistance exercise yesterday. Continue to eat in a deficit.
Is it actually possible to have low BMI and high BF%? I've never seen anyone with a BMI of 18-19 that had a high BF%.
Not only possible, but apparently quite common:
https://www.ncbi.nlm.nih.gov/pubmed/9588440
http://diabetes.diabetesjournals.org/content/47/5/699
http://www.mayoclinic.org/diseases-conditions/obesity/expert-answers/normal-weight-obesity/faq-20058313
http://www.nature.com/nutd/journal/v5/n4/full/nutd201446a.html1 -
CadenDavid wrote: »I am currently skinny fat and am wanting to cut down and lose more weight. Now I've tried to look up videos/forums on this topic but nothing has really helped surprisingly... I have been only focusing on being at a caloric deficit.. By a lot. But that is for another discussion. Do I have to incorporate workouts in order to get my BF% down? Or is being at a deficit enough to do the trick? I'm down 95lbs and I'm looking to go Down by another 20ish pounds. Any help is appreciated!
Congrats on dropping the 95 pounds to date.
It would be good to start lifting, and getting some cardio in for the health benefits as you approach your weight goal of dropping 20 more pounds. Keep the cut going with a deficit until you've reached your target. I'm 6'4" and consider my range from 165 (in season racing weight) to 180 (off season weight) my allowable fluctuation range. I would be curious if you think going from your 6'4" and your current 229 down to 209 is going to be enough for you to lose all love handles, man boobs, and excess abdominal weight? You might have to go lower than that to get rid of it all - or maybe not. 212 was the most I ever weighed before dropping down to 180 in my first cut.
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Need2Exerc1se wrote: »CadenDavid wrote: »I am 6'4 and 229lbs. BMR is 2200. 20ish% body fat. @Michael190lbs
That is not skinny fat. Even with th bmi calculation for tall people, yours is 26, putting you just into overweight territory. Skinny fat means low bmi, high bf%.
Regardless, start doing resistance exercise yesterday. Continue to eat in a deficit.
Is it actually possible to have low BMI and high BF%? I've never seen anyone with a BMI of 18-19 that had a high BF%.
Not only possible, but apparently quite common:
https://www.ncbi.nlm.nih.gov/pubmed/9588440
http://diabetes.diabetesjournals.org/content/47/5/699
http://www.mayoclinic.org/diseases-conditions/obesity/expert-answers/normal-weight-obesity/faq-20058313
http://www.nature.com/nutd/journal/v5/n4/full/nutd201446a.html
None of those mention a high BF%.0 -
Need2Exerc1se wrote: »Need2Exerc1se wrote: »CadenDavid wrote: »I am 6'4 and 229lbs. BMR is 2200. 20ish% body fat. @Michael190lbs
That is not skinny fat. Even with th bmi calculation for tall people, yours is 26, putting you just into overweight territory. Skinny fat means low bmi, high bf%.
Regardless, start doing resistance exercise yesterday. Continue to eat in a deficit.
Is it actually possible to have low BMI and high BF%? I've never seen anyone with a BMI of 18-19 that had a high BF%.
Not only possible, but apparently quite common:
https://www.ncbi.nlm.nih.gov/pubmed/9588440
http://diabetes.diabetesjournals.org/content/47/5/699
http://www.mayoclinic.org/diseases-conditions/obesity/expert-answers/normal-weight-obesity/faq-20058313
http://www.nature.com/nutd/journal/v5/n4/full/nutd201446a.html
None of those mention a high BF%.
The third link is pretty much all about having high body fat. Are you hung up on me saying body fat percentage rather than plain old body fat?
I'm happy to be proven wrong on this (the definition of skinny fat) but even if I am, I don't think we can necessarily say that the OP is skinny fat. If we're going to say that skinny fat = MONW, you can't ignore the NW requirement. Is MONW what is commonly meant by the layperson (not scientist) who uses the term "skinny fat"? (I'm genuinely curious about this.)
ETA: I think this is veering into "hijacking a post" territory so I will post this over in the health debate section. (Not sure if that is the right section even.)0 -
Need2Exerc1se wrote: »Need2Exerc1se wrote: »CadenDavid wrote: »I am 6'4 and 229lbs. BMR is 2200. 20ish% body fat. @Michael190lbs
That is not skinny fat. Even with th bmi calculation for tall people, yours is 26, putting you just into overweight territory. Skinny fat means low bmi, high bf%.
Regardless, start doing resistance exercise yesterday. Continue to eat in a deficit.
Is it actually possible to have low BMI and high BF%? I've never seen anyone with a BMI of 18-19 that had a high BF%.
Not only possible, but apparently quite common:
https://www.ncbi.nlm.nih.gov/pubmed/9588440
http://diabetes.diabetesjournals.org/content/47/5/699
http://www.mayoclinic.org/diseases-conditions/obesity/expert-answers/normal-weight-obesity/faq-20058313
http://www.nature.com/nutd/journal/v5/n4/full/nutd201446a.html
None of those mention a high BF%.
The third link is pretty much all about having high body fat. Are you hung up on me saying body fat percentage rather than plain old body fat?
I'm happy to be proven wrong on this (the definition of skinny fat) but even if I am, I don't think we can necessarily say that the OP is skinny fat. If we're going to say that skinny fat = MONW, you can't ignore the NW requirement. Is MONW what is commonly meant by the layperson (not scientist) who uses the term "skinny fat"? (I'm genuinely curious about this.)
ETA: I think this is veering into "hijacking a post" territory so I will post this over in the health debate section. (Not sure if that is the right section even.)
Yes, my bad. The 3rd link mentions body fat percent but does not mention low BMI, just BMI in the healthy range. I wouldn't say I'm "hung up" on anything. I've just never heard of anyone having a high BF% (outside the healthy BF% range) and a low BMI. It seems fairly impossible.
But to have metabolic problems at a low BMI is a different thing. I know people like that, but their BF% isn't high.
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Good luck with that!
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