I am actually at 1m70 (5.7) and weight 62kg (138lbs) I don’t know my body fat but I join an image to my post in order you evaluate it.
I eat very clean (lean protein, eggs, some fish with fat like salmon, lot of veggies and some starch after work-out).
I really don’t know what to do, I am completely lost since it seems I can’t get away from the skinny fat cursed I am really depressed and would really appreciate an help of what I needed to do : should I keep trying to lean bulk or should I cut to lose fat and then only start to lean bulk again.
Please help me, I would really appreciate it cause I am desperate
I’m not going to babysit you through it but holy shit you are at a PERFECT starting point to add muscle to your body and become whatever-it-is-that-you-are-imagining.
You should eat like you eat, maybe a little more, and start working out.
I allready work out I will try even harder and I’m glad you think I should keep trying to lean bulk and not cut.[/quote]
Here’s the way I look at it,
If you eat more than you expend,
you stimulate each muscle group once or twice a week
you sleep like a normal person
Science dictates that you will get stronger and larger.
Ask yourself, which one of these are you not doing enough of, if you aren’t seeing the results you want?
Why are you unhappy with your current body-composition by the way? You have a lower body fat percentage than a majority of people… What’s the problem exactly?
If you are working out, are you seeing progress in terms of strength?
If you want more muscles, you need to eat more food, period.
Like the others have said, you’re just skinny. I am going to go out on a limb and say that you do not eat very much and that your “work outs” are not what they should be. In order to get any advice that will relatively helpful it would be good to know what your last week of eating has looked like as well as your last week of working out.
You don’t have to know “1.5 cups rice, 9oz beef” type of measurements because I’m sure that you aren’t weighing your food out so measurements like “a Palm sized portion of steak” and “half a bowl of mixed veggies” will suffice.
The key here is honesty. It’s easy to tell when people aren’t being truthful so please, for your sake and the sake of those willing to give out their helpful advice, be 100% honest. Please list those things and we will be able to give better advice than “eat more and lift more.”
OP, I would say first follow Gregron’s advise. If you do, you will probably get some very good help from people that have been there and done that.
I would also remove the word ‘cut’ from your vocabulary for a while. Don’t read the word cut, don’t think the word cut, and don’t say the word cut for a very long time.
I would drop conditioning to the bare minimum. You can always add some back in later on if it is necessary.
I actually weight my food ^^’ (however I aplogise for not having the weight in oz I use metric system) here is some typical day of eating :
Days ON (4 days a week) : 260c/200p (150 complete protein other 50 comse for veggies/beans …) /50f total 2300 kcal
breakfast (also pré training) : 125g of turkey 70g of buckwheat oats
during training : water 20g of dextrose
post-training : shaker of 30g de whey 50g of buckwheat oats 5g of creatine
12h30 h (midday) meal : 100g of brown rice 3 whole eggs 100g of turkey 150-200g of veggies
17h (5pm) meal : 120g of turkey 200g of apple
20h (8pm) meal : 125g of beans 400 of veggies 175g of fish 15g of oil 125g of appel sauce
Days OFF (3 jours par semaine): 115c/200p/65f (I try to eat more fat and less carb on off days don’t know if it is a good thing)
breakfast : 40g of buckwheat oats 3 whole egg 80 of turkey
12h30 (midday) meal : 40g of brown rice 3 whole egg 80 of turkey 300g of veggies
17h (5pm) meal : 120 of turkey 10g of almond
20h (8pm) meal : 125g of beans 400 of veggies 200g of fish 20g of oil
Concerning the training I follow this routine, I focus more on the back and avoid working shoulders too much cause I suffer of lordosis/kyphosis and rounded shoulders :
Upper day :
Pull-up : 5x8
T-Bar row : 4x10
Horizontal Row with a wide grip : 4x10
Bench Press : 4x6-8 (I try to focus a bit on strengh)
Dumbell Incline Press : 3x10-12
Lateral Raise : 4x10-12
Rear delt flies : 4x10-12
Biceps curl : 4x10-12
Lower Day ( some arms work) :
Back Squat : 5x5
Deadlift : 5x5
Front Squat : 4x10-12
Glute Ham Raise : 4x10-12
Skull crushers : 4x10-12 superset with hammer curl : 4x10-12
Triceps extension : 4x10-12 superset with Incline Dumbbell Curls 4x10-12
I do 2 sessions of each per week 1 HIIT training like this : 50 burpees/50squat at bw/50 sit-up then 40/30/20/10 (it is a session of a program called Freeletics) when I have enough energy for.
I try to do my best, I really maybe not hard enough since I don’t have a lot of result
You are eating 2300 kcal on training days and about 2100 kcal on off days, no wonder you are skinny. I only weigh in the low 150’s but I lose weight fast if I eat less than 3k kcal per day.
[quote]Ecchastang wrote:
You are eating 2300 kcal on training days and about 2100 kcal on off days, no wonder you are skinny. I only weigh in the low 150’s but I lose weight fast if I eat less than 3k kcal per day.[/quote]
So I should eat more ?
I will try but I just fear to put a lot of fat I allrady fear to have put too much to be honest
[quote]Ecchastang wrote:
You are eating 2300 kcal on training days and about 2100 kcal on off days, no wonder you are skinny. I only weigh in the low 150’s but I lose weight fast if I eat less than 3k kcal per day.[/quote]
You’re also carrying a lot more LBM than this dude. OP could probably gain weight steadily on 2500 kcal EVERYDAY.
If he wants to eat more on lifting days, less on off days, I’d suggest he eat 2300 on off days and 2800 on lifting days.
[quote]Ecchastang wrote:
You are eating 2300 kcal on training days and about 2100 kcal on off days, no wonder you are skinny. I only weigh in the low 150’s but I lose weight fast if I eat less than 3k kcal per day.[/quote]
And I maintain on 4-5 but that won’t help the OP. Jumping cals when being this low doesn’t too anyone any good. Slowly working cals up progressively consistently is what is needed
[quote]Ecchastang wrote:
You are eating 2300 kcal on training days and about 2100 kcal on off days, no wonder you are skinny. I only weigh in the low 150’s but I lose weight fast if I eat less than 3k kcal per day.[/quote]
So I should eat more ?
I will try but I just fear to put a lot of fat I allrady fear to have put too much to be honest
[/quote]
you have a skewed image of yourself. It’s nothing to be ashamed of; lots of people do.
You just have to trust that the posters in this forum are being honest when we say that you are NOT skinny fat, just skinny. You are lightyears away from even being slightly chubby. The great news is because you are so skinny, any muscle you add will be very prominent and look really good.
If you eat more, you will build more muscle, look, and feel better.
Don’t be scared of fat gain. Just eat a fuckton of good, nutritious food and you will be happy with the result.
It sounds a little like you have a problem with your confidence. Obviously that’s nothing that an internet forum like this can fix, but just try to cut yourself a little slack. Your physique is nowhere near as bad as you think it is, just a bit skinny. You have an excellent starting point to build an aesthetic physique so be happy!
I will try to slowly increase my food intake since I don’t see myself going straigth up to 2500 kcal. I will add 100kcal each week and hope to not gain too much fat and still training as hard as I can.
Thanks Yogi for your very kind word. I will not expand too much on the subject but yes I have some problem with self confidence and have suffer of deep depression by the past. I also work on that but it takes time. Just want you to know that I have really appreciate your words and it gives me some hope that I can achieve a little in the sport and aesthetic departement
Just to go back to your ‘I don’t want put on more fat since there’s so much of it’ - no, there isn’t. The lighting in your pictures is poor and yet your abs are visible - which is remarkable since they can’t be very muscular at your weight. Seriously, do not worry about fat. Even if you gain some, losing a few pounds is really easy. But for now, you NEED to eat. Nothing, nothing in the gym will add muscle to your frame without enough nutrients.
I am really depressed and would really appreciate an help of what I needed to do : should I keep trying to lean bulk or should I cut to lose fat and then only start to lean bulk again.