Skinny Fat

TheRedPillRipper · 2020-08-04T01:42:13+00:00

I want to have a six pack and be strong.

Simple answer; if you have a gym/gym access run a program from now till the end of the year. Strong Lifts or Starting Strength.

Second keep your diet in check. Keto works best for me. Lots of meat/protein and veggies. CICO or calorie counting takes work, but for the disciplined can yield results.

Finally; discipline and consistency is key. You WILL have bad days. String good one’s together. Let the bad go and focus on progressing; daily. Take it one day at a time, and you’ll find your groove.

Godspeed and good luck!

boy_named_su · 2020-08-04T01:38:37+00:00

I hit the 1000 pound lifting club last year. Working on 1200 pound club now

Do this:

go to the doctor, get blood work for vitamins, minerals, hormones (esp T and E), and other markers he suggests (inflammatory and omega 3s are good). fix deficiencies with diet/sunshine, then supplements if required
eat more fatty fish or take Omega 3 supplements
get in a good walk at lunch or take Vitamin D supplements
you probably need zinc and magnesium supplements as you lose them as you sweat, and they are testosterone precursors
eat enough protein https://examine.com/nutrition/how-much-protein-do-you-need/#summary4
eat enough calories. your TDEE + ~400 on lift days
go GOMAD if you can't eat enough
get most of your protein from high cholesterol meat
take creatine (5g/day)
get good sleep, esp on lift days (8-10 hours, sober)
manage your stress (try meditating) to lower cortisol, or consider taking Ashwagandha
start with StrongLifts 5x5 + Chin-ups and Dips. It's not perfect, but it is simple.
caffeine, beta alanine, citrulline malate pre-workout
avoid anti-oxidants and NSAIDs on lift day
if you do other exercise, make sure you lift first
do your hardest lifts first
have some glucose after you lift (eat some fruit)
eat more cruciferous / brassica vegetables (absorbs estrogen)

Flaky_Lakey · 2020-08-04T02:24:30+00:00

Follow a 3-day, full body workout schedule. You can find some online, like John Grimeck's workout. This will help you lose the fat and also learn more about workouts, common terms etc.

In terms of posture, you really just have to realise when your posture is bad and force yourself to straighten it up. Do this for a couple of months and it will straighten. I used to have a bad posture until I did this and now my back is as straight as a plank.

inkwind · 2020-08-04T04:42:11+00:00

You're starting out exactly where I started. I had shit stamina and jack shit muscles. Here's what I did:

Did the shaun-t insanity program for 8 weeks days(look around, you'll find downloads) Why? Because it was the hardest shit I had ever done. It raised my stamina to levels like a horse. Also got a toned, kinda ripped body as a side effect.

Then I hit the gym and never looked back. After insanity, gym felt very very easy.

If you're quarantined and are just beginning, I'd recommend 4 weeks of insanity and then start kettle bells while completing the remaining 4 weeks of insanity.

This'll gradually build you up from scratch, you'll understand your body, and will get ripped due to the nature of this workout. And the kettlebells will make you good at compound exercises. This will build a solid foundation to further train your body. This is a sure shot 8 week program to get completely toned up.

Then hit up the gym gods for programs and suggestions.

Remember: Abs are made in the kitchen. But for the first 4 weeks, let your body guide you to nutrition. Eat only till you're 80% full.

319Skew · 2020-08-04T15:42:00+00:00

There are many roads that lead to the same destination. I agree that it can be overwhelming but keep in mind that you need to be consistent and you need to maintain the discipline on your nutrition and exercise.

You can cut and bulk or bulk and cut. You can even do both. It honestly doesn't matter since you're not trying to get fit my Christmas but looking for a sustainable lifestyle for you.

Once you get into a habit that you enjoy then you can experiment.

I have tried p90x, insanity, 5x5, thenx, athlean x, geremy either, and other various programs. Even hired a personal trainer.

They all work and I would recommend any of them to starting...except Crossfit. Crossfit works in so far that it makes you workout. You can do better with almost anything else with less likelihood of injury.

Same with diet. Keto works best Imo but it's hard to maintain and can get expensive. You can achieve similar effects with watching your macro and nutritional diet as well as counting calories.

My advice is try one exercise routine and finish it to completion. P90x was my first and I got results when my then with wouldn't take her hands off me. Insanity was fucking nuts in comparison but def will make you lose fat. Thenx or any calisthenics workout will have women approach you at the gym but you won't be jacked, you'll look lean and cut and 5x5 will make your bod look like someone you want in a fight.

Additionally, I would recommend doing some mixed martial art like BJJ and doing at least one outdoor activity like swimming, hiking, cycling or whatever.

Best of luck and stick with your decision. Don't switch routine or diet until completing it or passing 90 days of consistency.

joeryansays · 2020-08-04T15:53:10+00:00

There is a ton of information out there and not all of it is good. If you’re a brand new beginner I’ll break it down into 3 things. Everything else is improvements or variations on the basic info.

If you can afford a trainer or have access to a friend who uses the gym a lot start there. In the beginning program and weight won’t matter as much as learning how to lift and have correct form. Start slow. Weight will come as you get more comfortable.
Diet!!!!!!!!!! This is THE MOST IMPORTANT thing. If you want to put on muscle you need to eat above your daily caloric needs. Period. When you start putting on weight every week you will know you’re eating enough. There are calculators out there but I am trying to keep it simple.
Progressive overload. All that means is try to lift more than you did last time. Either more weight or more reps. That is the simplest way to explain muscle growth. If you want a program look for a basic PPL. They tend to be great starting points.

(Side note: No one is looking at you in the gym. They are too preoccupied with themselves. Don’t be afraid to go)

kclanton80 · 2020-08-04T20:44:07+00:00

I would say, stop overthinking and just get started. Make adjustments as you go. Literally tons of methods and programs work. Pick one and go at it.

With fitness as in life, a balanced approach will be best. .

aegeaorgnqergerh · 2020-08-05T20:01:06+00:00

Firstly - everyone is basically doing what you've said is confusing you.

Everyone's response on here is right, but the multiple options out there make it confusing.

Important thing to note is - they all work.

99% of sorting your problem out is simple -

Lift weights, consistently (3-4 times a week), with progressive overload (adding weight each time, even if a tiny increment, progress is progress), and do so safely by making sure your form is decent. Doesn't matter which "beginner" routine you do, they will all work. Arguments over which is better are largely pointless at this stage. The main reason guys feel they're making no progress is because they fuck around and don't work out consistently and push themselves when they do.
Eat properly. Again, this can seem very complicated but it's simple. I've worked it out for you (it doesn't really vary much unless you're a midget or a giant) - eat between 2500 and 3000kcal per day. Carbs 50%, protein 30%, fat 20%. MyFitnessPal will scan foods and tell you what they contain, so it's EASY. Look up "bulking diet" on Youtube. Again, lots of bullshit opinions and pseudo-science that make a minor difference. Just eat that much at roughly that ratio, you're sorted. Struggling to eat that much? Drink your calories - mass gainer shakes are easy. Again, just Google. They all work.
Sleep. 8 hours per night.

That's it. Nothing more complex than that. Do those three things, you're 99% percent of the way to what even top bodybuilders do.

Ignore bullshit about "stopping porn" and "lifting in this incredibly specific way because so-and-so did it" and on and on.

Final question, as this might be important - do you suffer from anxiety, low mood, depression, lack of drive, fatigue, or panic attacks (or a combination of those)?

BasilevsNihili · 2020-08-04T02:26:42+00:00

https://stronglifts.com/5x5/ is what you need. If you can't do the bar start with lighter dumbbells

aegeaorgnqergerh · 2020-08-04T00:44:29+00:00

There's no real roadmap.

You need to go to the gym and then go home and youtube everything that you were uncertain of or wanted to know.

First of all it sounds like you're an ectomorph. You probably have pretty narrow shoulders right? If you're an ectomorph you need a very high caloric surplus. There's your first thing to research.

cydestiny · 2020-08-04T01:07:09+00:00

Eat till you are full every waking hours.

Exercise (do whatever shit you want) until you can't fucking move EVERYDAY.

Sleep at 10 everyday.

Do it 365 days and come back. Stop looking things up and find excuses, take action NOW.

hackslash_ · 2020-08-04T02:47:28+00:00

Diet diet diet. Lifting is the least of your worry’s, focus on eating 2500 calories a day consistently before zeroing in on lifting heavy weight. The strength comes with nutrition

HauntingYam0 · 2020-08-04T05:34:09+00:00

I would recommend trying CrossFit.

Title	Skinny Fat
Author	YoungKurdo
Upvotes	11
Comments	22
Date	August 4, 2020 12:14 AM UTC (6 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/i38x1n/skinny_fat/
Archive Link	https://theredarchive.com/r/askTRP/skinny-fat.721681 https://theredarchive.com/post/721681

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