Am I skinny fat? What do I do now?
Replies
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When you first increase your calories and depending on what was happening before you are likely to see a small increase to your weight...If nothing else because you will now have more waste going though your system.
These increases should stabilise after a week or two.
This does not mean that your fat has increased.
Don't equate fat with scale weight.
Scale weight lets us guess about what is happening with our fat levels, but it is not a direct measurement.
Your goal should be to manage your fat, not to manage your weight.
Weight changes must faster than fat levels do and for many reasons...
Thanks!!!!
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Look_Its_Kriss wrote: »if your TDEE you calculated included the cardio, keep the cardio
Keep the cardio, if you enjoy it and want to work on cardiovascular conditioning, or just if you want to be able to eat more. My suggestion would be to eat at maintenance and find a good beginner structured lifting program.
What program would you recommend?
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Well, you said you're doing SL 5x5.
But, you also said you're lifting weights 4x/week.
SL 5x5 is a 3x/week program, unless you modify it a bit.0 -
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DazzaGainz wrote: »DazzaGainz wrote: »TavistockToad wrote: »You need to eat more. I don't think you're skinny fat though.
How tall are you?
5ft 2
OK, you need to adjust your intake. From what I've found, someone your ht/wt/age and exercise activity level has a TDEE closer to 2200. You're cutting at nearly TDEE -50%, which is way...way to steep and sacrificing muscle.
Should I increase my calories won't I gain weight given I've been eating at 1250 on average?
No, not if 1250 is close to 600 to 1000 calories under TDEE. If 1850 is your TDEE, that means any level of calories under that means that you'll lose weight.
You are at a normal BMI for your ht/wt. You need to get your calorie deficit to a more moderate level (200ish cals from maint), and let us know what lifting program you're on. Don't drop the cardio if you don't want, you just need to account for the cals.
At your ht/wt and just worrying about some vanity fat, you're looking to recomp.
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p11 -
TavistockToad wrote: »DazzaGainz wrote: »
Increase your cals 100 per week till you get to around 1850
Watch that. You just suggested 6 more weeks of (large theoretical) deficit eating as even 1800 is a guessed tdee with calculators pointing to over 2k.
I don't disagree that moving beyond 1850 should be slow, maybe 100 at a time; but given he is eating well below the minimum for a male right now a good initial jump to at least 1500 for a week or two followed by another good jump if it was well tolerated sounds like a good idea.2 -
I suggest putting on pants.
And then lifting weights and increasing your calorie intake to fuel your workouts properly.
Try a program like Strong Lifts 5x5 or something.
ETA: I see you are already doing that program. In which case I suggest simply continuing to increase the weights and over time you will get to where you want to be. But I think more food will be necessary.
ETA2: If you are struggling at all to increase the weight on your lifts every workout or two, that is an indication that you're not fueling your body with enough energy.
Thanks
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TavistockToad wrote: »DazzaGainz wrote: »
Increase your cals 100 per week till you get to around 1850
Stupid question but I presume you mean 100 a day, right?
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TavistockToad wrote: »DazzaGainz wrote: »
Increase your cals 100 per week till you get to around 1850
Watch that. You just suggested 6 more weeks of (large theoretical) deficit eating as even 1800 is a guessed tdee with calculators pointing to over 2k.
I don't disagree that moving beyond 1850 should be slow, maybe 100 at a time; but given he is eating well below the minimum for a male right now a good initial jump to at least 1500 for a week or two followed by another good jump if it was well tolerated sounds like a good idea.
Going to take your advise (along with others) and jump to 1500 now! Let's see how it goes :-)
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DazzaGainz wrote: »TavistockToad wrote: »DazzaGainz wrote: »
Increase your cals 100 per week till you get to around 1850
Stupid question but I presume you mean 100 a day, right?
Next week eat 1350 each day, week after 1450 etc, that way you won't get freaked out by any gains on the scale1 -
TavistockToad wrote: »DazzaGainz wrote: »TavistockToad wrote: »DazzaGainz wrote: »
Increase your cals 100 per week till you get to around 1850
Stupid question but I presume you mean 100 a day, right?
Next week eat 1350 each day, week after 1450 etc, that way you won't get freaked out by any gains on the scale
Thanks!
Should I be fussed on Marcos?
I'm hitting protein/will be hitting protein @ 100g but carbs will increase significantly to 200g - should I be concerned?
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TavistockToad wrote: »DazzaGainz wrote: »
Increase your cals 100 per week till you get to around 1850
Watch that. You just suggested 6 more weeks of (large theoretical) deficit eating as even 1800 is a guessed tdee with calculators pointing to over 2k.
I don't disagree that moving beyond 1850 should be slow, maybe 100 at a time; but given he is eating well below the minimum for a male right now a good initial jump to at least 1500 for a week or two followed by another good jump if it was well tolerated sounds like a good idea.
I don't disagree, just concerned that OP will freak out if the scales bounce up from the extra food1 -
DazzaGainz wrote: »
Do the program as written and eat at maintenance. Don't do a random day for your chest or extra reps or superset with bike sprints or anything else that you think would make the program better. Just follow the instructions and eat like a grown man.7 -
DazzaGainz wrote: »TavistockToad wrote: »DazzaGainz wrote: »TavistockToad wrote: »DazzaGainz wrote: »
Increase your cals 100 per week till you get to around 1850
Stupid question but I presume you mean 100 a day, right?
Next week eat 1350 each day, week after 1450 etc, that way you won't get freaked out by any gains on the scale
Thanks!
Should I be fussed on Marcos?
I'm hitting protein/will be hitting protein @ 100g but carbs will increase significantly to 200g - should I be concerned?
How much fat?1 -
TavistockToad wrote: »TavistockToad wrote: »DazzaGainz wrote: »
Increase your cals 100 per week till you get to around 1850
Watch that. You just suggested 6 more weeks of (large theoretical) deficit eating as even 1800 is a guessed tdee with calculators pointing to over 2k.
I don't disagree that moving beyond 1850 should be slow, maybe 100 at a time; but given he is eating well below the minimum for a male right now a good initial jump to at least 1500 for a week or two followed by another good jump if it was well tolerated sounds like a good idea.
I don't disagree, just concerned that OP will freak out if the scales bounce up from the extra food
Random question - say I maintain at 1250 six days a week and then on Sunday I have a massive calorie day to average out at 1450-1500 would that be okay? Or wouldn't you recommend this...
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No, you're just fat. "Skinny fat" means that you are slim and look like you should be healthy but tests showing your risk factors (blood pressure, etc.) indicate that you aren't.-3
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TavistockToad wrote: »DazzaGainz wrote: »TavistockToad wrote: »DazzaGainz wrote: »TavistockToad wrote: »DazzaGainz wrote: »
Increase your cals 100 per week till you get to around 1850
Stupid question but I presume you mean 100 a day, right?
Next week eat 1350 each day, week after 1450 etc, that way you won't get freaked out by any gains on the scale
Thanks!
Should I be fussed on Marcos?
I'm hitting protein/will be hitting protein @ 100g but carbs will increase significantly to 200g - should I be concerned?
How much fat?
40g
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DazzaGainz wrote: »
Do the program as written and eat at maintenance. Don't do a random day for your chest or extra reps or superset with bike sprints or anything else that you think would make the program better. Just follow the instructions and eat like a grown man.
Thanks mate!
Agree I'm not in a position to start improving the programs LOL
What form Cardio is better? Low intensity cardio (lowest setting on bike) where I'm sweating with heart rate at 140 or high intensity setting for a shorter time.
At the moment when do a low intensity cardio I use the excerise bike at its lowest setting doing 40KM in one hour burning supposedly 600calories.
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TimothyFish wrote: »No, you're just fat. "Skinny fat" means that you are slim and look like you should be healthy but tests showing your risk factors (blood pressure, etc.) indicate that you aren't.
That's what I thought!
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DazzaGainz wrote: »TavistockToad wrote: »TavistockToad wrote: »DazzaGainz wrote: »
Increase your cals 100 per week till you get to around 1850
Watch that. You just suggested 6 more weeks of (large theoretical) deficit eating as even 1800 is a guessed tdee with calculators pointing to over 2k.
I don't disagree that moving beyond 1850 should be slow, maybe 100 at a time; but given he is eating well below the minimum for a male right now a good initial jump to at least 1500 for a week or two followed by another good jump if it was well tolerated sounds like a good idea.
I don't disagree, just concerned that OP will freak out if the scales bounce up from the extra food
Random question - say I maintain at 1250 six days a week and then on Sunday I have a massive calorie day to average out at 1450-1500 would that be okay? Or wouldn't you recommend this...
Your 'massive' calorie day isn't really that massive though... but yes, in theory, if you like to eat that way. But at some point you'll have to eat more than the 1250 on the other days!2 -
DazzaGainz wrote: »DazzaGainz wrote: »
Do the program as written and eat at maintenance. Don't do a random day for your chest or extra reps or superset with bike sprints or anything else that you think would make the program better. Just follow the instructions and eat like a grown man.
Thanks mate!
Agree I'm not in a position to start improving the programs LOL
What form Cardio is better? Low intensity cardio (lowest setting on bike) where I'm sweating with heart rate at 140 or high intensity setting for a shorter time.
At the moment when do a low intensity cardio I use the excerise bike at its lowest setting doing 40KM in one hour burning supposedly 600calories.
Better for what?
What is your goal?
Why are you doing cardio?
Short of playing chicken on the highway, any form of cardio can be good for your overall health and well-being. So if you want to do cardio, do it. But if your goal is not to lose weight (which it shouldn't be at this point) you need to be eating to fuel the activity that you do.2 -
TavistockToad wrote: »DazzaGainz wrote: »TavistockToad wrote: »TavistockToad wrote: »DazzaGainz wrote: »
Increase your cals 100 per week till you get to around 1850
Watch that. You just suggested 6 more weeks of (large theoretical) deficit eating as even 1800 is a guessed tdee with calculators pointing to over 2k.
I don't disagree that moving beyond 1850 should be slow, maybe 100 at a time; but given he is eating well below the minimum for a male right now a good initial jump to at least 1500 for a week or two followed by another good jump if it was well tolerated sounds like a good idea.
I don't disagree, just concerned that OP will freak out if the scales bounce up from the extra food
Random question - say I maintain at 1250 six days a week and then on Sunday I have a massive calorie day to average out at 1450-1500 would that be okay? Or wouldn't you recommend this...
Your 'massive' calorie day isn't really that massive though... but yes, in theory, if you like to eat that way. But at some point you'll have to eat more than the 1250 on the other days!
I've been very clean since November where given I can now afford to eat a bit more could you say I could incorporate a bit of "junk" into my days or shall I stay clean...
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DazzaGainz wrote: »DazzaGainz wrote: »
Do the program as written and eat at maintenance. Don't do a random day for your chest or extra reps or superset with bike sprints or anything else that you think would make the program better. Just follow the instructions and eat like a grown man.
Thanks mate!
Agree I'm not in a position to start improving the programs LOL
What form Cardio is better? Low intensity cardio (lowest setting on bike) where I'm sweating with heart rate at 140 or high intensity setting for a shorter time.
At the moment when do a low intensity cardio I use the excerise bike at its lowest setting doing 40KM in one hour burning supposedly 600calories.
Better for what?
What is your goal?
Why are you doing cardio?
Short of playing chicken on the highway, any form of cardio can be good for your overall health and well-being. So if you want to do cardio, do it. But if your goal is not to lose weight (which it shouldn't be at this point) you need to be eating to fuel the activity that you do.
I like to use the cardio to give myself more to eat - admittedly I ain't eating enough at the moment.
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The approach of 1500 + massive day may be ok moving back up above a minimum
However 1500 IS a minimum.
Muscles are not going to start growing big time while under these severe deficits.
Even in the presence of adequate body fat you would expect a performance impact from the size of the deficit.1 -
The approach of 1500 + massive day may be ok moving back up above a minimum
However 1500 IS a minimum.
Muscles are not going to start growing big time while under these severe deficits.
Even in the presence of adequate body fat you would expect a performance impact from the size of the deficit.
I presume you would recommend all calories to be from clean source as currently since November my diet has been strict where everyday is: protein cookie, Oats, tuna, vegetables, grapes, banana and water. No deviation at all!!!!!!!!!
Was thinking maybe start incorporating foods I've missed...
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DazzaGainz wrote: »The approach of 1500 + massive day may be ok moving back up above a minimum
However 1500 IS a minimum.
Muscles are not going to start growing big time while under these severe deficits.
Even in the presence of adequate body fat you would expect a performance impact from the size of the deficit.
I presume you would recommend all calories to be from clean source as currently since November my diet has been strict where everyday is: protein cookie, Oats, tuna, vegetables, grapes, banana and water. No deviation at all!!!!!!!!!
Was thinking maybe start incorporating foods I've missed...
You can eat what you please. It doesn't have to be 'clean'. Actually, to get your calories up, you may benefit from 'non-clean' foods.1 -
TimothyFish wrote: »No, you're just fat. "Skinny fat" means that you are slim and look like you should be healthy but tests showing your risk factors (blood pressure, etc.) indicate that you aren't.
You're saying he is fat in the last photo @TimothyFish (which I understand to be the after in that succession)?1 -
sammyliftsandeats wrote: »DazzaGainz wrote: »The approach of 1500 + massive day may be ok moving back up above a minimum
However 1500 IS a minimum.
Muscles are not going to start growing big time while under these severe deficits.
Even in the presence of adequate body fat you would expect a performance impact from the size of the deficit.
I presume you would recommend all calories to be from clean source as currently since November my diet has been strict where everyday is: protein cookie, Oats, tuna, vegetables, grapes, banana and water. No deviation at all!!!!!!!!!
Was thinking maybe start incorporating foods I've missed...
You can eat what you please. It doesn't have to be 'clean'. Actually, to get your calories up, you may benefit from 'non-clean' foods.
That's good to know! Thanks!
I suppose the key is I'm hitting my protein targets
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