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pwejr88
LSU Fan
Friend of Bill W.
Member since Apr 2007
31448 posts

Need some help
5’10” 165 pounds 20-25% body fat.

Skinny fat.

Last fall I started out on a big caloric deficit and dropped 20 pounds. Felt good enough that I joined a gym. Started hitting all the body parts and upped to 3,000 calories a day to build mass. Built some mass but the stomach and love handles are still very present.

I want to lose the gut and not lose the little muscle I have built.
Right now I’m getting about 1:1 grams of protein per body weight.

My two biggest questions are how much carbs and fats do I need to eat, and should my workouts be solely HIIT or HIIT with weight training (revolving around bench, squats, deads, and exercises for arms/shoulders)

My goal: 175, 10-15% body fat.
This post was edited on 7/25 at 9:34 am


LSUfan20005
LSU Fan
Member since Sep 2012
6268 posts

re: Need some help
So your goal is to lose a good chunk of fat and gain quite a bit of muscle, right? That’s a tough path.

How old are you? If you’re over 35, do you know you have a good hormonal panel? Reason I ask: If you don’t, you’re just gonna get stuck in a cycle where you keep gaining that fat back while trying to gain lean mass.

Without getting too detailed and bringing in calculators, I’d say:
-Focus on building strength and getting to sub 15%. Don’t think about gaining till you’re there.
-Gradually (over minimum 4wks) lower your carbs (thereby increasing your fats) to a rather low carb diet of 75g or so daily. I say gradually so you can see how you feel, perform, etc at different carb levels. Here you can begin to decide if low carb is for you and consider even lower levels if you’re doing well.
-Focus on protein, period
-Walk more, don’t overdo HIIT
-Lift heavy

This post was edited on 7/25 at 9:50 am


pwejr88
LSU Fan
Friend of Bill W.
Member since Apr 2007
31448 posts

re: Need some help
Thanks! And I should have clarified. I want to lose the fat first before I gain any additional muscle. I just don’t want to lose the small amount of muscle I’ve gained while I cut.


SaintTiger80
LSU Fan
Member since Feb 2020
81 posts

re: Need some help
Don’t over think this. Keep lifting heavy weights multiple times a week and try to push yourself in your workouts.

Eat a protein and a carb at every meal. Increase the amount of vegetables you eat. Cut out stuff you already know is crap like french fries, chips, ice cream and soda. You can have those things but only as a treat maybe once a week or a few times a month.

Most of us are not professional athletes so stressing about hitting your macros and what program you’re following can be unnecessary. Much more important is simply eating balanced meals everyday and consistently putting in the work several times a week.


Yeti_Chaser
Member since Nov 2017
1187 posts

re: Need some help
When I started I was in a similar body comp but about 30 pounds heavier. I started lifting weights without doing any cardio or changing diet and I noticed a difference in the mirror but the scale never seemed to move. Once I started tracking macros and eating 250g+ of protein a day my strength shot up but still no change in the scale. Thought it must be broken. I then went into a 500 cal deficit with no carbs on the last meal of the day and an hour of fasted walking first thing everyday and dropped 4% body fat in 8 weeks. My maxes on bench and squat have stayed the same while deadlift has actually gone up. My fat loss has started to slow down now so this week I've decided to replace the fasted walking with fasted weighted lunges and dropped my calories by another 100 per day. Also buy a food scale because you're almost certainly not eating the portions you think you are. Don't know if this will work for you but it has worked for me. Whatever you do just be consistent and pay attention to how your body responds


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Forever
LSU Fan
Member since Dec 2019
301 posts

re: Need some help
This is correct. People on this board jizz themselves over extremely complicated and hard-to-track progressions and are going to downvote you but doing something consistently is 10000x more important than doing something perfectly.

It’s not realistic for a beginner to go from zero training and meal prep experience to a miserably complicated and work intensive program.

Eating the proper amount of calories per day while working out hard on a simple program is plenty for a beginner to experience a ton of progress. Your program can grow as you grow in your knowledge base and experience.


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pwejr88
LSU Fan
Friend of Bill W.
Member since Apr 2007
31448 posts

re: Need some help
Thanks for the insight.


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