Skinny Fat Diet?

Like to stay skinny fat or to get away from that?

Do the 500 calorie diet and start smoking cigarettes and shots of vodka in between bites of celery, you should be good!

I agree.

I thought your post was satire! :op I think maybe upping your protein and really focusing on heavy lifting would help? But then again I've only lost 3.5 lbs so far so I'm a complete novice and could only hope to attain skinny fat instead of chubby fat!

Like to stay skinny fat or to get away from that?

Get away..far away haha

Ah. That's better.

http://www.acaloriecounter.com/building-muscle.php

Definitely work on strength training. Have you looked into P90X? I know guys on here got ripped after doing that and upping their protein. But you don't need to a fixed program, just make one yourself if you don't want to spend the money on P90X.

I believe people are misunderstanding your question?? You consider yourself skinny fat and are trying to become healthier, right?

I vote high protein, smart carbs, and strength training.

Circuit training will kill more calories and get you there faster.

I agree. Healthy eating habits (lean meats, whole grains, fresh fruits and vegetables, low fat dairy, lots of water) and exercise (cardio and strength training) will do it.

Eat healthy, eat lots, lift heavy... sorted :happy:

What's a good diet plan for a skinny fat person to build muscle and lose the excess fat?

~20% caloric surplus, at least 1g protein/lb of body weight, complex carbs like oats and lentils, plenty of fats, heavy compound lift routine no more than 3x/week. look into starting strength or stronglifts 5x5.

You answered for me

Except if he is relatively happy with his current weight then 20% surplus may be a tad excessive. For bulking, I only go 10-15% but I prefer a slow bulk.

You can fit "dirty" carbs into the diet no problem as well but you don't get the same macronutrients as you do from "clean" ones obviously.

hence the "~"

I believe people are misunderstanding your question?? You consider yourself skinny fat and are trying to become healthier, right?

I vote high protein, smart carbs, and strength training.

Circuit training will kill more calories and get you there faster.

This is so easy to type. Why can't I do it? Haha. But anyways, enough about me, good luck to you!!

This is it! No white carbs! NO SUGAR! (if only I would stick with that.....)

Apples are white carbs. Just saying. Food racism is bad.

High Protein, I aim for about 1 gram per lb of lean body weight

Good calorie levels, not to low, as you need extra to build muscle

Lift heavy, a good program that rotates through all muscle groups regularly, resting each group every other day. I personally use P90X, but you can find many great programs online, so you do not have to use that program, though it is a good one.



You do not need to eat 100% clean, nor avoid all "white" carbs and sugars. You can still build muscle with them in your diet, still be healthy with them - I am a perfect example. Some people do find "they" need to eat 100% clean, or avoid all "whites" - but if you are generally healthy, without a medical reason to do so - you will find you can still get good results without that restriction.

I make good food choices, and aim for nutrient dense food choices, because I have macro levels I want to meet daily, and I only have so many calories to work with a day. Sio I need bang for my buck.

But I also eat some "white" carbs and white sugars, occasional junk food, cookies and pizza, a soda, pasta, processed foods, etc.

Just use common sense and moderation, and stay within your calorie and macro ranges. See what works well for your body, your lifestyle.

I personally do not avoid any food groups.

I even have a free day once a week, where I often have all kinds of "bad" things.

Lost 60 lbs total. After slaking off on diet and exercise for a year or so, I did gain some back, which I am re-losing now.

I have a good amount of muscle, my blood numbers are great, I am losing fat, and inches. Gaining in strength ever week.