Skinny fat boy looking for help!

trevorwillison1992
trevorwillison1992 Posts: 3 Member
in Goal: Gaining Weight and Body Building
Hello all! My name is Trevor I’ve been lifting for some time now but fee that I’ve been spinning wheels a bit so I’ve finally decided to start tracking my macros and see what opportunities I have. My currents stats are I’m 26yrs old 5’10 150 and about 12% body fat (also like walks on the beach). My ideal goal is to be at 155 and 10% body fat but understand that will take time. Does anyone have suggestions as far as a macro count? Or possibly a formula they like to use for certain goals ? I’ve reached out to two people in my area that comepete and they both left me on read so I’m hoping someone can help me out. Also sidebar question I understand how calorie and protein affect body composition but what about carbs and fats? Thanks in advance for any advice fit fam!

Replies

  • Tic78
    Tic78 Posts: 232 Member
    edited April 2019
    Maybe I’m wrong but I always thought skinny fat was people who were light on weight for their height but had a high body fat. 12% is not a high body fat.

    Fats affects hormones. Try and keep them at minimum 0.35g per lb of body weight. This figure more applies to being on a cut. While bulking it can be higher if you wish.

    You want to put on 5lbs so you need to eat in a surplus. Use a tdee calculator or better yet your own figure to work out your daily burn. From there add between 250/500 calories and run with that for a couple of weeks to see how much weight you put on. Obviously keep lifting during this time.

    Regardless of bulk or cut I like to get 1g protein per lb of body weight. I don’t let my fats go below 0.35g per lb. After that I have whatever I want. In a cut my carbs are about 200g per day but we’re all different and like different things. There is no right answer after hitting protein and fat minimums you can spend your calories however you like.

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