I'm skinny fat verified by dexa scan help me

Training Beginners
21

There’s a fair chance you will be. You’re new to training and have minimal muscle.

But after you get skinny, you can get muscular.

Alternatively, you could focus on getting muscular, and once you get muscular, you can get lean.

The best thing about your current starting position is that it can’t get any WORSE. But being impatient, spinning your wheels and flipflopping can definitely prolong how long you stay in this state.

3 Likes
22

How about ignore caloric balance and just get 1 gram per lb bodyweight edit: protein in daily. Do this every day.

Lift big, beat the logbook, don’t miss sessions, and eat the foods you know you should be eating. Consider this to be your lifestyle now.

Take a picture of yourself shirtless with no flexing. Do this every month, and look for indicators of progress. If no progress, think about what you’ve been slacking on, and adjust course.

I’m posting this not because I think you will follow the advice, but for the lurkers. That said, I do hope you follow the advice and come back in 6 months to prove me wrong.

6 Likes
23

Same advice I posted in your other thread:

From where you are now, just about anything will work, provided you do the following exactly

Training:

  1. Lift at least 2 times a week, every week, without fail
  2. Train every major movement (refer below) at least once per week
  3. Get stronger (refer below) at each major movement at least once per week
  4. Perform some kind of cardiovascular exercise at least twice per week. You can either do low intensities for a long time, or very high intensities for a short time

Eating:

  1. Eat at least one serve of protein at every meal, every day, without fail
  2. Eat at least one serve of fruit or vegetables at every meal, every day, without fail.
  3. Drink at least 2L of water a day
  4. Stop drinking any sugary drinks whatsoever
  5. Drink no more than 5 standard drinks of alcohol per week. Ideally, you would cut alcohol out entirely but I appreciate if that doesn’t align with your lifestyle (I still drink wine and spirits from time to time)

The major movements are:

  • Knee dominant: sub-group into squatting and lunging
  • Hip dominant: sub-group into double-leg and single-leg hinges
  • Upper body push: sub-group into horizontal and vertical pushing
  • Upper body pull: sub-group into horizontal and vertical pulling
  • Trunk: Sub-group into flexion-extension exercises and rotation/side bending exercises

Getting stronger means:

  • Add weight for the same number of reps
  • Add reps at the same weight
  • Reduce rest between sets at the same reps and weight
  • Perform more overall weight, sets or reps within the same unit of time
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24

Great post, but this one felt extremely low to me. If I drank 2L of water a day, I’d be in the hospital within a week and pretty much in pain everywhere :rofl:

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25

I agree, I just like to get people to “aim low”

Most individuals who post these questions don’t drink anywhere close to that amount, so starting at 2L might be a stretch

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26

This is quality

Thanks man I just got back from the gym I hit a bench pr

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27

Great input already by plenty here.

Is there any mobility and conditioning work in your training?
You can hit up conditioning work on your off days

Can you add in a lunch walk? Aim for 8k+ steps daily, etc.

As per @Andrewgen_Receptors focus on protein intake

I’d cut out liquid calories where possible.

If you’re going to cut calories, don’t freak out when there’s some drop in strength. It’ll come back when you move to a increase in calories during a bulk phase.

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28

Especially if it’s sugar calories. Never drink sugar calories (possible exception with highly depleted muscle glycogen - post workout)

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29

I would argue pre/intra-workout is a great time for this too - particularly during a cut. Otherwise, I couldn’t agree more.

30

Yep, and Surge Workout Fuel is a perfect “sugar” source.

Before Biotest released Surge Workout Fuel, I used Axe & Sledge Demoday which was a peri-workout supplement that contained 11g of highly branched cyclic dextrin (plus 15g of pea starch.)

1 Like