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Started By
Message
Looking to lose weight but not end up skinny fat. Advice needed.
Posted on 1/27/23 at 4:00 pm
Posted on 1/27/23 at 4:00 pm
Background: I’m 23 and let myself go while in college. Lot of drinking, hangover munchies, late night snacking etc. Finally turning the corner and looking to lose weight. I’m 5’11 214 pounds right now. Can you really tone up while losing weight to avoid that skinny fat look or is the muscle just gonna have to leave with the excess fat? Any advice on what to do is helpful.
ETA: I also have an issue with chest fat sticking around , which I know I can’t target but is it true that building your chest can just accentuate that if you’re not already skinny?
ETA: I also have an issue with chest fat sticking around , which I know I can’t target but is it true that building your chest can just accentuate that if you’re not already skinny?
This post was edited on 1/27/23 at 4:01 pm
13
Posted on 1/27/23 at 4:08 pm to _Hurricane_
Yes, you can absolutely recomp your body while losing weight. I was once in your shoes, though admittedly not quite as bad.
Start lifting weights with a structured program, 5x5, Wendler, Olympic lifting, whatever. Just get stronger. Also start doing hard metabolic conditioning. Ehco biking, rowing, other monostructural machines, and/or crossfit style workouts. One to one work to rest or other interval type work is great. An couple of examples would be 250 meters on the rower, rest 30 seconds, for 5 rounds, or 12 calories on the echo bike, rest 30 seconds for 5 rounds. Things such as that.
You need to be moving every day, but don't over do it if you were never an athlete. I played 3 sports in high school so it really wasnt much for me to pick it back up after a few years. I knew how to squat, power clean, etc. I was just out of shape.
Start lifting weights with a structured program, 5x5, Wendler, Olympic lifting, whatever. Just get stronger. Also start doing hard metabolic conditioning. Ehco biking, rowing, other monostructural machines, and/or crossfit style workouts. One to one work to rest or other interval type work is great. An couple of examples would be 250 meters on the rower, rest 30 seconds, for 5 rounds, or 12 calories on the echo bike, rest 30 seconds for 5 rounds. Things such as that.
You need to be moving every day, but don't over do it if you were never an athlete. I played 3 sports in high school so it really wasnt much for me to pick it back up after a few years. I knew how to squat, power clean, etc. I was just out of shape.
This post was edited on 1/27/23 at 4:12 pm
Posted on 1/27/23 at 5:02 pm to _Hurricane_
quote:
Any advice on what to do is helpful.
lift
follow a program
Posted on 1/27/23 at 5:36 pm to _Hurricane_
Do you have access to a gym?
Comes down to diet and exercise.
Diet will help you lose the fat. When I say diet I don’t mean a fad diet or strictly suffering by not eating. I really just mean being conscious what you are eating and controlling portions. You can eat dang good while still eating healthy and meet caloric needs! Food is fuel and medicine for the body so have a healthy relationship with it.
Tips:
Cut out liquid calories. Only drink water.
Grocery shop on the outer edges of the store. Meat, veggies, fruit, eggs. Stay away from the chip and cereal isles. Maybe venture in for rice and peanut butter.
Cook your meals. Fast food and restaurants are for special occasions only.
Exercise will build muscle. Learn how to lift weights. Find a buddy to workout with to hold you accountable and teach you. If you don’t have one, go alone! It’s not about going hard for one day. String together good days. If you miss a few days, don’t quit. Just start again and make a good day turn into a good week.
Have fun!
Comes down to diet and exercise.
Diet will help you lose the fat. When I say diet I don’t mean a fad diet or strictly suffering by not eating. I really just mean being conscious what you are eating and controlling portions. You can eat dang good while still eating healthy and meet caloric needs! Food is fuel and medicine for the body so have a healthy relationship with it.
Tips:
Cut out liquid calories. Only drink water.
Grocery shop on the outer edges of the store. Meat, veggies, fruit, eggs. Stay away from the chip and cereal isles. Maybe venture in for rice and peanut butter.
Cook your meals. Fast food and restaurants are for special occasions only.
Exercise will build muscle. Learn how to lift weights. Find a buddy to workout with to hold you accountable and teach you. If you don’t have one, go alone! It’s not about going hard for one day. String together good days. If you miss a few days, don’t quit. Just start again and make a good day turn into a good week.
Have fun!
Posted on 1/27/23 at 5:53 pm to _Hurricane_
Lift weights. Eat protein. Run. Avoid alcohol, sugar, and processed foods. Drink water.
This post was edited on 1/27/23 at 5:55 pm
Posted on 1/27/23 at 8:12 pm to _Hurricane_
Do a linear progression program plus metabolic conditioning
I suggest Greyskull lp(long thread on here I wrote that has everything) and adding 10 min of had conditioning from the Greyskull conditioning books 3 days a week. Do the bodyweight homework.
Walk 60 min on the other 4 days
Eat 200g protein day and make sure you are in caloric deficit
There is your recipe
I suggest Greyskull lp(long thread on here I wrote that has everything) and adding 10 min of had conditioning from the Greyskull conditioning books 3 days a week. Do the bodyweight homework.
Walk 60 min on the other 4 days
Eat 200g protein day and make sure you are in caloric deficit
There is your recipe
Posted on 1/27/23 at 9:02 pm to _Hurricane_
The man is going from doing jackshit to wanting to lean out with a little muscle. Some of yall are going way to deep for his first few steps.
First things first. Figure out your BMR and track what you eat now in a calorie tracking app for a week. Get yourself in a gym just doing light cardio to knock the rust off. Could be walking, stair stepper. Hit the weights light so you don't get stupid sore. Then the next week knock off about 400-500 calories off what you did last week. Hits the weights a little harder.
Continue that for a couple weeks see how that goes. Wash, rinse, repeat.
Juta make sure to get your protein. At your height weight I'd say no less than 150grams.
Take it slow and easy so you don't hate it and quit after the first 2 weeks.
First things first. Figure out your BMR and track what you eat now in a calorie tracking app for a week. Get yourself in a gym just doing light cardio to knock the rust off. Could be walking, stair stepper. Hit the weights light so you don't get stupid sore. Then the next week knock off about 400-500 calories off what you did last week. Hits the weights a little harder.
Continue that for a couple weeks see how that goes. Wash, rinse, repeat.
Juta make sure to get your protein. At your height weight I'd say no less than 150grams.
Take it slow and easy so you don't hate it and quit after the first 2 weeks.
Posted on 1/27/23 at 9:30 pm to bayouvette
quote:
First things first. Figure out your BMR and track what you eat now in a calorie tracking app for a week. Get yourself in a gym just doing light cardio to knock the rust off. Could be walking, stair stepper. Hit the weights light so you don't get stupid sore. Then the next week knock off about 400-500 calories off what you did last week. Hits the weights a little harder.
Continue that for a couple weeks see how that goes. Wash, rinse, repeat.
quote:
Take it slow and easy so you don't hate it and quit after the first 2 weeks.
You right, got to get him in routine first. Hell just lifting 2x per week nice and easy and walking 5x a week for 20-30 min is gonna make a huge difference when combined with a good diet
Posted on 1/27/23 at 9:38 pm to bayouvette
quote:
The man is going from doing jackshit to wanting to lean out with a little muscle. Some of yall are going way to deep for his first few steps.
First things first. Figure out your BMR and track what you eat now in a calorie tracking app for a week. Get yourself in a gym just doing light cardio to knock the rust off. Could be walking, stair stepper. Hit the weights light so you don't get stupid sore. Then the next week knock off about 400-500 calories off what you did last week. Hits the weights a little harder.
Continue that for a couple weeks see how that goes. Wash, rinse, repeat.
Juta make sure to get your protein. At your height weight I'd say no less than 150grams.
Take it slow and easy so you don't hate it and quit after the first 2 weeks.
I literally was the OP not all that long ago. Spent college pretty much boozing and not exercising. After going to the doctor in grad school and realizing I had become fat, I said frick that, and started going to the gym and eating right. Within 60 days I had lost over 20 lbs and was pretty close to being back at my high school weight.
If you want to do something, just do it. All that easing in because "it's too hard" is bullshite and built in excuses. If you are going to talk about it, be about it. Of course that's not to say go run a marathon tomorrow when you havent put in the training. But get your arse in the gym every day, stop eating junk and get fit. You'll thank yourself later that you didn't waste your time because it was too much or too hard when you started.
This post was edited on 1/27/23 at 9:40 pm
Posted on 1/27/23 at 10:32 pm to _Hurricane_
Having 180-200g protein a day will almost ensure you don’t get skinny fat.. AKA.. you won’t lose any muscle you have while shedding fat. You have more muscle than you think, it’s just buried under fat.
The science and biology first:
You cannot shed fat without being in a caloric deficit. You cannot add muscle without being in a caloric surplus.
You can however keep the muscles you have and strengthen them by lifting weights while in a caloric deficit to lose fat. Most people it’s think a body recomposition but it’s actually just losing fat around your muscles, while keeping your muscles, that makes you look a lot different as your muscles are more pronounced.
First steps:
Don’t do dick with diet or exercise. Don’t change one thing in your life. Start keeping track immediately of how many calories you eat a day and keep track of how many calories your burn a day. Do that for 3-4 days to get a valuation of how off track you are. Losing your fat might not be as hard as it seems but you won’t know until you get some facts first.
I got fat myself and got fed up. Lost 42 pounds. I didn’t listen to advice and lost almost all of my existing muscle with the fat. I had to start from scratch.
Over the last three years I’ve gained back about 20-25 pounds but now at 14% body fat. It’s a fun ride.
The science and biology first:
You cannot shed fat without being in a caloric deficit. You cannot add muscle without being in a caloric surplus.
You can however keep the muscles you have and strengthen them by lifting weights while in a caloric deficit to lose fat. Most people it’s think a body recomposition but it’s actually just losing fat around your muscles, while keeping your muscles, that makes you look a lot different as your muscles are more pronounced.
First steps:
Don’t do dick with diet or exercise. Don’t change one thing in your life. Start keeping track immediately of how many calories you eat a day and keep track of how many calories your burn a day. Do that for 3-4 days to get a valuation of how off track you are. Losing your fat might not be as hard as it seems but you won’t know until you get some facts first.
I got fat myself and got fed up. Lost 42 pounds. I didn’t listen to advice and lost almost all of my existing muscle with the fat. I had to start from scratch.
Over the last three years I’ve gained back about 20-25 pounds but now at 14% body fat. It’s a fun ride.
This post was edited on 1/27/23 at 10:45 pm
Posted on 1/28/23 at 7:22 am to _Hurricane_
Get on a ketogenic or carnivore diet
Lift moderate to heavy weights 5 times a week
Do 25 min of cardio 5 times a week (on at least a 13 degree incline and minimum 3.0 speed)
Get 8 hours sleep a night
Quit the alcohol for 90 days
It’s not rocket science. You will get some great advice on here. Keep reading.
Lift moderate to heavy weights 5 times a week
Do 25 min of cardio 5 times a week (on at least a 13 degree incline and minimum 3.0 speed)
Get 8 hours sleep a night
Quit the alcohol for 90 days
It’s not rocket science. You will get some great advice on here. Keep reading.
Posted on 1/28/23 at 7:26 am to _Hurricane_
Walk and push ups every day.
Cut out the booze and clean up the diet. Stop drinking beer. Listen to these guys for a program for weight lifting. I’m glad you’re doing it now. I waited until almost 40. I wish I would’ve woken up at 23.
Cut out the booze and clean up the diet. Stop drinking beer. Listen to these guys for a program for weight lifting. I’m glad you’re doing it now. I waited until almost 40. I wish I would’ve woken up at 23.
Posted on 1/28/23 at 8:22 am to _Hurricane_
Firstly, stop drinking for a while. I wouldn’t have any alcohol for at least a little while. It’ll make losing weight a lot easier. You can absolutely put on muscle while losing weight, especially if you’re new to lifting, but keep your expectations modest. Someone threw out some proven strength programs, pick one you like and train hard. You also need to track your nutrition, but for now I would suggest taking small steps in regards to your diet. Start by eliminating alcohol and transitioning yourself to eating the majority of your meals at home. Stay away from fast foods. Increase protein, for sure. I would suggest eating red meat for protein as much as you can. Eggs are great. Green vegetables and fruits, especially berries, are awesome.
Posted on 1/28/23 at 9:29 am to _Hurricane_
I don't have a lot to add over what some posters above have, but I will say I have done something similar, at least gone from somewhat fit but "skinny fat" to fit all the way around like I was when I was younger (and it was far easier) and if I can do it in my 50's you can do it in your 20's even easier.
I would suggest subscribing to NOOM - do you have to do this, no - certainly not, but it will help you learn about food and has as good of a food logging program as there is. I absolutely suggest logging your meals with as much honesty as you can. Buy a food scale if you don't have one, and develop a feel for what various portion sizes look like.
First and foremost, is your weight and you have to, have to , have to get into a caloric deficit. 500 cal/day deficit is gonna get you a pound a week down (3500 kCal roughly equals one pound).
Learn about nutritional macros and aim to get somewhere in the neighborhood of 1 gram of high quality protein per pound of body weight. Marginalize carbs, especially shitty carbs and get rid of processed foods - prepare as much of your food as you can. Pay attention to and avoid processed sugars and especially high fructose/high sodium combos (not going into this link, just trust me or google this connection - it is very technical, and an extremely deep dive). Stop drinking alcohol as much as you can, and absolutely positively stop any and all sugar sweetened beverages. For the most part don't drink your calories (an exception can be high quality protein shakes to get you to where you need to be on protein macros).
Just like your food, logging your exercise is an immensely powerful tool. Buy a log book from Amazon, or gust grab a notebook, but do this. I can absolutely vouch for GSLP (particularly the aesthetics template). 777 will steer you right and he is very generous with guidance here if you ask him for it. I can absolutely vouch for the bodyweight homework that goes with GSLP. One of the best things I ever did was buy a Rogue pull up bar. Went from barely doing one pull up to easily knocking out 20+ with good strict form in a single set. Grab some pushup bars too and those will help save your wrists.
I don't believe one has to go crazy on the cardio. I think walking on the days you aren't lifting will get the job done (I did upright exercise bike/walking + abs on non lifting days) as long as time/distance is adequate. I feel like the threshold is at least 3 hours a week (I'm not gonna cite research, but you can google this). You have to pay attention to heart rate zone - get an Apple watch if you don't have one (or something similar). It is a hugely powerful fitness tool and will sync with apps like noom.
Learn to eat, get used to preparing your food and make good choices when eating out - it can absolutely be done, but it has to be the priority. If you slide, make it be a cheat meal, or at worst a cheat day. Don't lapse into a cheat week.
Absolutely weigh yourself every single day and pay attention to you hydration status, and make sure your water intake is more than adequate.
Remember, everybody is a little different and what works for one may work to a degree in another but may not be the optimal answer. This is important and as a 25 year physician, I can suggest to you with great confidence that this is a valid statement. Genetic variances with regard to diet and exercise caloric expenditure are however generally small, and caloric deficit is simply gospel - it follows the law of conservation of mass and energy and is an absolute.
Good luck, and in general let's just say that this forum is a lot more supportive than say the OT, lol. This is a pretty good community and when I say "you've come to the right place" it actually is true. Keep us posted.
I would suggest subscribing to NOOM - do you have to do this, no - certainly not, but it will help you learn about food and has as good of a food logging program as there is. I absolutely suggest logging your meals with as much honesty as you can. Buy a food scale if you don't have one, and develop a feel for what various portion sizes look like.
First and foremost, is your weight and you have to, have to , have to get into a caloric deficit. 500 cal/day deficit is gonna get you a pound a week down (3500 kCal roughly equals one pound).
Learn about nutritional macros and aim to get somewhere in the neighborhood of 1 gram of high quality protein per pound of body weight. Marginalize carbs, especially shitty carbs and get rid of processed foods - prepare as much of your food as you can. Pay attention to and avoid processed sugars and especially high fructose/high sodium combos (not going into this link, just trust me or google this connection - it is very technical, and an extremely deep dive). Stop drinking alcohol as much as you can, and absolutely positively stop any and all sugar sweetened beverages. For the most part don't drink your calories (an exception can be high quality protein shakes to get you to where you need to be on protein macros).
Just like your food, logging your exercise is an immensely powerful tool. Buy a log book from Amazon, or gust grab a notebook, but do this. I can absolutely vouch for GSLP (particularly the aesthetics template). 777 will steer you right and he is very generous with guidance here if you ask him for it. I can absolutely vouch for the bodyweight homework that goes with GSLP. One of the best things I ever did was buy a Rogue pull up bar. Went from barely doing one pull up to easily knocking out 20+ with good strict form in a single set. Grab some pushup bars too and those will help save your wrists.
I don't believe one has to go crazy on the cardio. I think walking on the days you aren't lifting will get the job done (I did upright exercise bike/walking + abs on non lifting days) as long as time/distance is adequate. I feel like the threshold is at least 3 hours a week (I'm not gonna cite research, but you can google this). You have to pay attention to heart rate zone - get an Apple watch if you don't have one (or something similar). It is a hugely powerful fitness tool and will sync with apps like noom.
Learn to eat, get used to preparing your food and make good choices when eating out - it can absolutely be done, but it has to be the priority. If you slide, make it be a cheat meal, or at worst a cheat day. Don't lapse into a cheat week.
Absolutely weigh yourself every single day and pay attention to you hydration status, and make sure your water intake is more than adequate.
Remember, everybody is a little different and what works for one may work to a degree in another but may not be the optimal answer. This is important and as a 25 year physician, I can suggest to you with great confidence that this is a valid statement. Genetic variances with regard to diet and exercise caloric expenditure are however generally small, and caloric deficit is simply gospel - it follows the law of conservation of mass and energy and is an absolute.
Good luck, and in general let's just say that this forum is a lot more supportive than say the OT, lol. This is a pretty good community and when I say "you've come to the right place" it actually is true. Keep us posted.
Posted on 1/28/23 at 10:37 am to pwejr88
quote:
You cannot add muscle without being in a caloric surplus.
Of course you can. If you are overweight you are carrying thousands of calories to be in a surplus with.
Posted on 1/28/23 at 1:30 pm to The Top G
quote:
you are carrying thousands of calories to be in a surplus with.
So you’re in a surplus. That’s the point.
You cannot add muscle without a caloric surplus.
This post was edited on 1/28/23 at 1:32 pm
Posted on 1/28/23 at 6:37 pm to _Hurricane_
Skinny fat is better than fat fat.
Posted on 1/30/23 at 8:24 am to _Hurricane_
Less calories, more protein.
Posted on 1/30/23 at 8:36 am to pwejr88
quote:
So you’re in a surplus. That’s the point.
You cannot add muscle without a caloric surplus.
i get the point you are making, but
thats not a calorie in the form of food though, thats simply stored energy that then is used int he muscle building process
Posted on 1/30/23 at 8:47 am to lsu777
Makes more sense when you put it that way. I see his point now.
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