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Message
How to fix skinny fat
Posted on 8/31/20 at 4:51 pm
Posted on 8/31/20 at 4:51 pm
I started my journey 2 years ago when I was 215lbs. I’m currently around 160, I’m 5’8 And 37y.o. btw. I do a mix of weight training and running. It’s been hard lately to get a good gym routine with the kids not being in school full time. I have good definition in my arms, shoulders and upper chest but my entire mid section is still loose. I’m not sure whether to try and drop more weight or clean bulk. I’ve done all the diets, constantly changing it up after a couple months. Currently I’m just counting calories and keeping carbs around 50-75g/day. Do I need to just train my abs harder? I know you can’t target weight loss but I’m skinny in all my extremities but can’t shake the weight around my waist.
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Posted on 8/31/20 at 4:57 pm to jmh5724
What’s your weight training routine look like?
Fasted walking (with a weighted vest)
Sprinting
Intense weight training. Not “bis and tris”.
Fasted walking (with a weighted vest)
Sprinting
Intense weight training. Not “bis and tris”.
Posted on 8/31/20 at 5:04 pm to GeorgeTheGreek
Currently I do chest/tris/abs, Back/Bi’s, shoulders/abs on alternating days. When I can’t make it because of kids, I’ll do some 30 minute tabata workouts at home. I jog 2-3 miles/day a few times a week and walk an incline for 30 minutes after my workouts. Some days I’ll hit the rowing machine for 5000m too. I used a Tdee calculator and it has me at 2500cal/day so I been staying around 2000.
This post was edited on 8/31/20 at 5:05 pm
Posted on 8/31/20 at 5:10 pm to jmh5724
I'm skinny too and had a little ponch. When I cut out cheese and butter except on weekends, I lost about 10lbs mostly from my stomach and almost have a six pack now. I still eat carbs and drink craft beer.
This post was edited on 8/31/20 at 5:20 pm
Posted on 8/31/20 at 6:09 pm to jmh5724
I’m in the same boat with you. Just can’t seem to lose those last 10 pounds......
Posted on 8/31/20 at 6:34 pm to jmh5724
frick it. Go get some Lipo done.
My bone and lean mass is around 165lbs and I weight 195 right now. I eat around 2500 cals.
If you’re at 160, 2000 cals is probably too much.
My bone and lean mass is around 165lbs and I weight 195 right now. I eat around 2500 cals.
If you’re at 160, 2000 cals is probably too much.
This post was edited on 8/31/20 at 6:38 pm
Posted on 8/31/20 at 8:00 pm to jmh5724
Don't get caught up in definitions like skinny fat and going down rabbit holes trying to fix a problem that has a loose description. It's simply fat, stop eating.
Posted on 8/31/20 at 8:18 pm to jmh5724
quote:
Currently I do chest/tris/abs, Back/Bi’s, shoulders/abs on alternating days.
Found the problem. No leg day. Hit some squats and push some weight.
Sprinting your arse off every other day wouldn't hurt either.
This post was edited on 8/31/20 at 8:20 pm
Posted on 8/31/20 at 8:42 pm to JohnDoe00
Yeah I always say I’m gonna do legs on my 4th day and I’m lucky if I get 3 days. I been considering switching to whole body workouts over Iso’s since I don’t ever have a set amount of days to make it to the gym.
Posted on 8/31/20 at 10:22 pm to jmh5724
No leg day? You CANNOT skip leg day. Squats stabilize and work your core. You have to push some heavy weight with your legs to build your mid section up. My first leg day for the week contains this for example: 5 sets of barbell squats 315 lbs, 5 sets of walking dumbbell lunges with 50 lbs dumbbells, and one-legged leg press burnout with 3 plates.
I do legs twice a week, Monday and Thursday. Go heavy to build up that core. Do heavy weight that you can handle
I do legs twice a week, Monday and Thursday. Go heavy to build up that core. Do heavy weight that you can handle
This post was edited on 8/31/20 at 10:24 pm
Posted on 8/31/20 at 10:40 pm to jmh5724
Legs need to be the staple, not the afterthought IMO. I know, easier said than done.
Posted on 8/31/20 at 10:41 pm to Zappas Stache
This is one board where we’ve been fortunate to have real conversations, I wish you’d go troll somewhere else.
If you’re going to troll here, at least be funny.
If you’re going to troll here, at least be funny.
This post was edited on 8/31/20 at 10:42 pm
Posted on 8/31/20 at 10:51 pm to GeorgeTheGreek
quote:
wish you’d go troll somewhere else.
Howbin earth do you interpret that as a troll? It's not a troll, truth.
This post was edited on 8/31/20 at 11:00 pm
Posted on 8/31/20 at 11:29 pm to jmh5724
Too much long cardio, not enough test boosting exercise
Sprint, squat, power clean, and do everything with high pace
I personally do a lot of body weight exercises mixed with compound power lifts. And do not neglect the core. I don’t mean abs exercises, I mean pull-ups, Lsits, hand stand kickups, kettle bells, squat thrusts, hanging knee raises. shite like that
Also, it is hard to overtrain your body to the point of detriment. Add some days, change it up, do things differently
Sprint, squat, power clean, and do everything with high pace
I personally do a lot of body weight exercises mixed with compound power lifts. And do not neglect the core. I don’t mean abs exercises, I mean pull-ups, Lsits, hand stand kickups, kettle bells, squat thrusts, hanging knee raises. shite like that
Also, it is hard to overtrain your body to the point of detriment. Add some days, change it up, do things differently
Posted on 8/31/20 at 11:38 pm to KBeezy
That’s a good way to put it. Lift mean and aggressive.
Posted on 8/31/20 at 11:43 pm to GeorgeTheGreek
Agreed. I personally don’t schedule days off, they just happen when I feel like I need it. But I have a plan for every day of the week
And like you said, training aggressively is the way to do it. Train like a sprinter, like a linebacker. Power, bursts, high intensity. Stuff that will raise your testosterone levels naturally
And like you said, training aggressively is the way to do it. Train like a sprinter, like a linebacker. Power, bursts, high intensity. Stuff that will raise your testosterone levels naturally
Posted on 9/1/20 at 4:43 am to jmh5724
Your legs have the highest potential for muscle growth. More muscle mass = higher metabolism. Also 2000 calories is probably too much for a cut. If you've been cutting for a while it may be better to do a short bulk and try to add some mass to your legs to boost your metabolism and then go back on a cut
Posted on 9/1/20 at 6:39 am to Yeti_Chaser
Since we're on the subject of legs, how do you guys balance squatting with running? I gave up squats (after doing them religiously for about two years) when I got into running about a year ago. I was simply too fatigued to handle both.
Posted on 9/1/20 at 6:45 am to KBeezy
quote:
Too much long cardio, not enough test boosting exercise
I agree, he needs to cut back on cardio. Maybe even cut it out completely for a time, not forever.
quote:
Add some days, change it up, do things differently
This too. Make time. Find time. Just make it happen. For example, I go to the gym usually around 5 pm. I know I have a 4:30 meeting today, so I got up early and hit the gym at 5:30 am instead. Not easy, not my routine, but I made time for it today. It takes dedication.
Posted on 9/1/20 at 8:09 am to Ssubba
quote:
Since we're on the subject of legs, how do you guys balance squatting with running?
I don't run much.
For cardio, I will use a rower, elliptical or assault bike over running. Less stress on lower body to allow for legs workouts.
Sprint intervals on the rower/assault bike, or 30-40 min at a moderate pace (65-70% HR) on the elliptical.
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