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been in the gym for 1 1/2 year now, i can confirm i dont have any mistakes in my exercise routine. i became strong and built lot of muscles but i still feel and look skinny fat. do i have to overeat or undereat to remove it?
bulk then cut
just do some proper cutting until you're at 15%~ body fat
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so should i bulk now? or restrict my calorie intake?
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Cutting means restrict calorie intake
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yes but if i cut now i might lose/not gain muscles anymore? would that make me not less skinny?
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you might lose some muscles but you'll look much better anyway,
- make sure you include in your diet 2g of proteins per kg of your body mass (i.e 160g of protein when your weight is 80kg)
- remember about progressive overload
and you'll be good
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+1
caloric deficit won't help with loose skin.
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I didn't know skinny fat ment you have lose skin
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It doesn't.
You need recomposition.
15% lmao
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whats wrong
what's wrong with 15% body fat?
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It's too much
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I have 12% bodyfat and I don't think 3% more is unhealthy or "fat" at all. Only above 20% you have to kind of watch out I guess. There is no benefit to having less than 10% bodyfat
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Not saying it's unhealthy but it's too much if you wanna look fit
Maybe it's just my body or whatever but anything above 10% = goodbye abs
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Pretty much just comes down to genetics in terms of how your bodyfat is distributed throughout your body. Some can see their abs when flexing even at closer to 20% bodyfat. Though I do believe that you might also be underestimating your bodyfat % if you can't see them above 10% because that's already really lean.
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Nah it's genetics sadly, look up Dwayne Johnson. He can never ever show abs. I at least can but yeah gotta cut down a bit low.
But overall I like lean look, it's not just about the abs
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+1 my friend, saw your other comment as well, all the best for your endeavours
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Whoops but still
too much for gym dudes who have no life outside of it and like to get compliments from other men exclusively.
Only for actual professional athletes who have rigorous food intake control it's okay to go below that.
15% if pretty good and healthy, can go higher and still be healthy.
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Yes I love to get compliments from men, is that a problem?
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Not at all, just shows that your priorities may not be in a natural order to say the least.
Hence the unnatural and kinda risky suggestion to keep the essential body fat too low. Body needs fat and 15% is on the low end of optimal ratio to be a healthy man. Which is a medical stance.
Not to mention being actually attractive, gym guys are on everyone's bottom of the list. Except for other gym guys. Most avoid them cause narcissism is in high supply with people of such interests.....
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You have no knowledge of any medical stance. You can safely go down to 8% at the vry least
But stay fat my friend
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that's true, I saw your other comment and I guess it's some genetics too.
As long as OP doesn't think he absolutely needs <10% it's fine
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+1
Athletes can go below but with a strictly controlled food intake and regular checkups.
Having 15% body fat does not make one fat, not even 20%, or if that's fat in a random gym addict's eyes then who cares.... women nor men find those guys attractive.... And there's a good reason for that, it's not healthy.
Medical fine is quite different from what gym addicts think it's fine. Body needs fats to operate properly, contrary to some woke bs that's been going around that all fat is bad - it's far from it.
That's why people who are physically active but are not gym addicts who claim that border lining on dangerous levels of fat is "healthy" - those people are actually strong. And healthy. Below 15% it can be unhealthy unless you have a team of professionals taking care of you. Which professional athletes have.
Otherwise you are draining your organism and you'll feel it sooner or later.
Because you are not a professional nor knowledgeable enough....
Don't spread misinformation, 15% is a low end for a healthy man and you can read that anywhere.
There's no practical reason to push into risky numbers unless you are making money off of it. Or you are just smooth, no wrinkles.
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SURE
webmd.com/fitness-exercise/what-is-body-..
"For people aged 20 to 39, women should aim for 21% to 32% of body fat. Men should have 8% to 19%."
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that one about the vaccines was pretty funny ngl. It was actually a fraudulent study by Andrew Wakefield, who knew it doesn't actually cause autism but still faked the results for some reason.
Altough body fat of a bit under 10% is still "healthy" as long as you live healthy (healthily?). I wouldn't recommend anyone to actively try and lose weight if they have 15% or something like that though
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Yeah, it's just a suggestion that anyone can make studies and many do fake results for the sake of going viral - and fat being bad definitely hits those viral quotes quite a bit despite it being as false as that vaccine study.
Issue with 10% being healthy is what I alluded to, you need to monitor your food and all the blood work really hard in order to do it. Otherwise you put a lot of stress on your entire system.
You are under stress if you are close to minimal fat but that's natural response, you are supposed to get more. But stress reduces life expectancy and increases chance of many many things to go wrong.
Tho, stress helps competitive people perform better.
Another issue is that 8% he mentioned is for an average human and we are not all average. Some can take more, some can take less and when you are getting close to borders it's always a risk. And even those borders are far from hard coded, many of those things kept moving around as more data was gathered and medicine is far from perfect.
Also loosing weight is not just about loosing fat, it's just a part of it. But I do agree that there's no reasonable reasons for men to try going much below 15%. For women 15% is way too low.
Health wise it's risky to go below and looks-wise you look kinda awful if it's just muscle (and mind you gym muscles got nothing to any guys who work in the countryside and we all know that, it's about looks and not function)....
From countryside, even guy's you'd consider to be on the THICC side are much stronger and can endure 50x of what gym rats can.
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very true, good arguments :D
> 15% is a low end for a healthy man
Personally I have been under 15% for years (24/7/365) and actually feel great, my blood tests are always good.
?? He said he is skinny fat, "cutting" won't help him become less skinny fat. He needs to eat at maintenance and keep working out.
going to the gym has taught me to appreciate other men in ways i did not think of before
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G
I appreciate men everyday
+1
actually +1
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What about just sucking d? Or is that considered gay in indonesia?
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this is embarrassing cause im still insecure bout this
im 5'5 (asians ☕) currently 63kg 20 yrs old
before gym/calisthenics: ibb.co/j5gG1Jx
now: ibb.co/Sv6tXqy
its not much but i want to be better (build more muscles but not get belly fat)
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i dont workout everyday n i dont really have a solid diet plan
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yea if u only knew what i went thru lmao whatever dude im not here flexing thats why im asking questions cause i dont know it all
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What you went through ? You mean like in your life ? The fuck does that have to do with anything ?
I had such physique when I used to barely do 10 push-ups and excercised at home for like 15 mins twice a week. It's literally the same thing tho I had more kgs.
There is no way you've been going for almost 2 years consistently to the gym. Doesn't matter what diet whatever.
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dont wanna make more excuses but 1.) i said 1 1/2 years not 2 years. 2.) asian genetics 3.) u know nothing about eating right while being poor 4.)i was literally pudgy nd weak before i tried to gym/exercise i cnat do 1 push up at that time now i cn do 30 in a set so i recognize my improvements
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So you can do 30 push-ups in a set after 2 years in the gym, sorry 1 1/2 years.
That is an improvement after 1 maybe 2 months, not 1 1/2 years. You weight 60kgs man, you should be doing 100 without a problem after such time.
You're doing something wrong, and I believe that the mistake you make is that your workouts are what other people would call a warmup.
I'd suggest you to either really focus on it, train till you can barely move, feel those muscles grow, and be very consistent at it, or just give up because you if keep doing what you're doing you're just wasting time. There are pretty much no strenght improvements, not to mention looks.
I told you what you needed to hear without nice words, but do whatever you want, I guess.
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ye guess ill give up then cause it really hurts i guess i should not gym anymore ure right that is an improvement after 1 maybe 2 months, not 1 1/2 years. i weight 60kgs, i should be doing 100 without a problem after such time.
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Diet is the biggest thing my man
sadly i think the only option for really bad loose skin is surgery.
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no lmao i dont have a bad loose skin, im talking aabout my belly and being skinny at the same time
IF you really have decent muscles (be honest with yourself and us), then I would recommend a cut. That means, eat less calories than you need. You can do it in two ways: either have a small calorie deficit over a time span of several months, or do a "Mini-Cut" which means you only decrease calorie intake for about 7-14 days, but MASSIVELY, which means you eat around 1000 kcal a day. If you decide for the latter, check out YouTube, there are good videos about this topic and the things you have to pay attention to.
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thanks for the advice! but would cutting means id lose my muscles gained? #33 for reference
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Depends how hard you cut if you stay in small caloric deficit you probably wont losse any muscle or at least small amount. The slower cut is better.
If you still workout hard and have enough protein, you should be fine.
I looked at #33 and your physique right now. If you now bulk (eat more to grow), then you will very likely also add a bit of fat. If you cut, you will lose fat but look quite skinny. It's up to you what you prefer to achieve first. I generally prefer leaner bodies with small amount of fat and less muscles instead of these big muscular physiques so I'd say go for a cut.
been in the gym for 1 1/2 year now, i can confirm i dont have any mistakes in my exercise routine.
IF this part is true.. then your issue is diet.
also you've built a lot of muscle but your skinny fat? as others have said its quite difficult to say whats next for you without seeing your physique as a muscly skinny fat guy doesnt really make sense.
whats your daily calorie intake?
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#33 i maybe wrong with my terms
Post a pic of yourself you pussy
bulk till ur fat, cut till ur lean. its not that hard.
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it is when u dont have the privilege to buy any food and you are a working student
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buddy when i was 16 my grandma kicked me out i lived almost on the street and i could easily get my 2.5k calories. stop playing this card mate.
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i guess ure a better human then. but my point is really about getting the right amount of protein on those calories + not a good cook lmao
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this is just lazyness in times like this, u open one video and u can cook a simple and nutricious and cheap meal.
no wonder no one in your family wanted you in their homes if you’re such an asshole
Then it should be even easier for you to get fit lol.
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not really idk theres something about you cnt buy groceries so u just eat whatever to fight hunger and just sit down studying and play video games everyday
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Buckwheat is cheap, brown rice should be affordable too. Carrots, beets, cabbage, cauliflower, maybe some other season vegetables... not too expensive and you don't need too much of it. 100 g of sunflower seeds = 600-700 kcal and 20-25 g of protein, and it's cheap af. Eggs are cheap. Idk about prices in your country/city, but usually there are plenty of low budget options, you just need to start finding them instead of eating whatever which might easily cost you more money than cheap but more or less proper diet even if it will not be consist of expensive groceries.
About hunger... It's probably just cravings caused by blood sugar spikes. Try not to eat anything for 3-5 days and you will know what real hunger is. ;) Start intermittent fasting 16/8: two proper meals a day without any snacks inbetween, that will fix your hunger caused by blood sugar spikes and improve your insulin sensitivity.
you should never cut if you have not trained ATLEAST 2 years in the gym.
Just be above 3k calories daily and you can cut 2 months if you want to do it properly
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true that, it's not always the workout either, on paper the workout might look great but the execution of the workout might be shitty.
the amount of ppl i see do 12 reps on a set with a weight they could do 30 reps with is silly. half arsed workouts.
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i agree but it feels like ive watched every yt video about proper forms and shit + i mostly do calisthenics now cause im broke for a membership nd got no time
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You need to workout with high intensity. Whether it's calisthenics or lifting weights it doesn't matter as long as your intensity is high enough. If you can do 15 pull-ups then your intensity obviously isn't high. Try to do assisted one-arm pull-ups instead. There is no point doing regular push-ups if you can do 50 reps, switch to more difficult version of exercise which you can only do 4-8 reps (for example pseudo push-ups or handstand push-ups).
what do you mean mens? That is enough time to make good muscle, should not be skinny fat
If you bulking you might look fat, but not skinny fat, I don't understand this, you can see muscle in mirror yes?
If you see muscle in mirror but also fat then try cut and maybe you get nice lean shredded body, if not you not eating enough protein or lifting lazily (no progressive overload)
that is all the advice I can give to you mens
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thanks but #33 for reference
Just eat in small caloric surplus do progressive overload and your body will slowly but surely will change dont worry about some extra fat on your belly later you can cut it but probably not yet
If you want to gain more muscle you have to over eat, i went to the gym for like 1 year and gained very little muscle because i ate what i did before.
Count your calories and protein, otherwise gym is pointless.
If you wanna lose fat, eat 500 calorie deficit, if you wanna build muscle, eat 500 more than you burn. use a TDEE calculator to figure it out. It's very simple
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its simple if youre just fat or skinny. in my case, im skinny fat so i have a hard time to what diet should i do
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Why? Just decide what you want.
Do you wanna build muscle and cut later, if you dont mind being a bit chubby.
Or do you wanna cut now, lose your bodyfat % and then gain weight and muscle?
its not difficult
if you seek real help do not use hltv its basically reddit but for cs only
everyone here depending on the thread turns into a fitness expert, computer specialist, law expert and so on
most users on here probably havent seen the outside in days
it might just be body dismorphia (you feel fat and skinny but you might be lean and built)
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"Bulk" to 70 kg OMEGALUL
Maybe you meant 80 or 90.
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Simple answer: intermittent fasting + calorie restriction.
Intermittent fasting 16/8 would be good for the start, but if you can eat all your calories at once then OMAD will get you best results. 350-450 kcal deficit should be ok. If you want to go even further, then I'd suggest keto diet.
'OMAD + CR + keto' combo will turn you into fat burning machine if you do everything properly.
i.imgur.com/nnXtYwV.jpg that's my usual physical form for the last 4-5 years (yeah, I'm skinny and don't care about gaining more mass cuz I'd need to eat 1.5x more and start counting calories, etc... f*ck it lol)
First you need to analyze the composition of what you are eating. How many proteins? The composition of the calories you eat are very important. I think on your case you are eating less protein than you should. You should eat 2 grams of protein for each kilogram you have, so if you weight 60kg, you should eat 120g of protein. I am not saying that you should eat more calories, you should just reduce the amount of fat and increase the amount of protein. Or reduce the amount of carbs and fat and increase the protein.
without sounding like im shitting on you, you havent got a decent amount of muscle.
id be interested to know your workout plan + daily macros?
id suggest going on a clean bulk, definitely dont need to cut.
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i get it i didnt gain muscles maybe just felt stronger and confident
workout plan is casual. 3-4 days a week
chest, triceps, shoulders
back and biceps
legs
i dont really have a diet i just eat whatever
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yea this the first time im trying to know what the right diet is cause i feel like i dont really have improvements in terms of being fit even though ive been doing gym shit for a long time
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its simple really, you need to avoid the bad nutrients and take in more good nutrients, stop eating things like chips/cake and those "treats", its tough but it has to be done
eat more eggs, more milk, oats, etc.
most important thing is to avoid saturated/bad fats at all costs and take in a shit ton of protein, carbs (don't overdue it or eat the wrong ones), good fats, creatine, etc.
don't take my word for it, do your own research, and if you are serious, find a nutritionist to give you a meal plan
also run 2 miles a day or something, cardio is important to fat loss
as soon as i thread the thread i knew it would come down to diet.
amazing how many people ive trained that have no idea what they eat daily whether its calories or macros.
you will never make serious gains until your diets sorted.
1. find a workout plan that suits your life - i do upper lower off upper lower off off
2. sort your diet!!! tons of youtube videos on bulking do some research or even pay for a workout plan/meal plan from a p.t
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curious what is your protein intake like? I was in the same situation and only was taking 30g protein daily, without counting or anything.
go on a bulk till you can do:
100kg bench 8x3 at least
flys 55 kg 12 x 3 (full streched arm)
bench incline 80 kg 12x3
Trizeps cabels 24 kg 12x3
Trizeps overhead 20kg 12x 3
Hammer cable curls 20 kg 12x3
Bizep curls 15 kg 24x3 8 (12 each arm)
Schoulder press 54 kg 12x3 / free weights 25 kg 12x3
latteral raises cable 5.7 15x3 (focus on form a lot)
face pulls 20 kg 15x3
lat pulldown close grip 85 kg 12x3
wide grip rows 63 kg 12x3
lat pulldown wide grip 80 kg 12x3 (upper back focus)
Leg press 170kg 12x3
quads 80 kg 12x3
ham 75 kg 12x3
Set yourself goals
give yourself deadlines
train till failiure
Know how much protein you need (body weight in kg 2x = g in protein)
and fuck all that cardio shit aspecially in your situation
training will be harder your muscels need mor time to recover
and no fun
also if you have more muscle your daily kalorie maintainance increases so you will burn fat very easily if you have a lot of muscle
then you can cut all you want
but going through the effort of cutting ,winning all these battels against yourself
just to realize you a skinny b1tc h really sucks
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100kg 8x3 bench💀
Stop trollling jerman, OP probably does that with 40 or 50 kg
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this type of strength standard is useless, highly dependent on your leverages, overall body size, and if you are training strictly for strength or for hypertrophy
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Your physique looks similar to mine except I'm considerably leaner. I think you need to up your protein intake
dont listen to people telling you to cut. bro you are very small, you need to bulk up. fix your diet, get the proper protein and calories in, die in gym. results will come. judging by your progression pics, you DO have mistakes in your exercise routine and your diet must be pretty bad tbh
You’re probably in too low a rep range. Muscle size and strength are two very different things to be training. Focus on hypertrophy if you wanna build size, focus on weight if you wanna build strength.
bulking is the biggest meme in the weight lifting culture. you can gain muscle and lose fat at the same time. you don't need to gain fat to gain musle.. since you're skinny fat, I'd recommend cleaning up your diet while making sure to get atleast 40 grams of protein per meal, and by cleaning up your diet I mean less carbs and sugar plus more healthy fats, protein and minerals/vitamins.
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bodybuilding.com/fun/ask-the-muscle-prof..
"My lab is the first to look at the impact of bulking in guys who were actually training hard. In addition to the above study, Sean McCleary headed up another study where we overfed subjects with either a moderate 800 calories or an extreme 2,000 extra calories per day for 45 days.7 This was markedly shorter than past studies, which lasted 100 days or longer. Subjects in our study also trained every body part to extreme levels several times per week.
We found that both groups increased their muscle mass by approximately 6-8 pounds. But, the difference when it came to fat gain was more pronounced. While the moderate calorie group lost 2 pounds of fat, the extreme calorie group gained 2 pounds of fat!"
eating excess carbs and fat does not help you build muscle. you only need to eat enough for energy, then you need to get enough protein and other minerals and vitamins that help the process of building muscle. excess calories from carbs and fat do not help you build muscle at all. you need to get more protein and it's important to spread it out throughout the day so your body actually absorbs it, 200 grams of protein throughout the day is not the same as 200g of protein at once. you shouldn't be cutting while training to build muscle because it will effect your performance and workouts, but you don't need to eat anymore than your body requires.
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GL getting big by staying in caloric deficit lmao especially as natural nt
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Of course you can do it if you dont want to stress your body by cutting but eziest way to get bigger is just to be in caloric surplus and cut later especially if you are natty. But of course you dont need to eat like pig and get 10kg of fat in 3 months or cut 10kg in 3 months.
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of course you wont look good whole year but if you are trying to gain as much muscle as possible you have to bulk up
take 20 grams of tren per workout
20% trening
20% rest
60% diet
What was your start point and where are you know in comparison
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and it makes you gay
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This is one of the worst takes I have seen here.
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I used to know some skinny fats when i was active in the gym.
Terrible starting point.
- narrow shoulders
-wide hips
- feminine fat allocation = around hips, hard to lose
- no muscularity at all
- bad muscle insertions
- low t-levels
Just for comparison, i am a mesomorph type
- very broad shoulders
- big chest naturally
- high muscle peaks (bouncy)
- low fat % regardless of diet
- easy muscle gain
- small hips
It's like comparing someone like s1mple (incredible talent) with someone who has parkinson.
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yeah most skinny fat is low t and high est, especially if the fat is around the hips. that's not necessarily genetics though. it's very hard to have high test, low est levels if you eat the standard diets of say a country like America where everything is processed and nutritionally void while being made with tons of estrogen producing soy ingredients.
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