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Hi, newbie here, I've been suffering from being a skinny fat all my life, and now i've decided to do something about it. But also i have some questions and i was wondering if you guys could help me a little bit to solve my problem.
So, here's the story: I am your typical skinny fat guy. I weighed like 154 lbs. 6 months ago I decided to stop this by myself, so i started doing excercise and dieting on my own for a while. At first i was getting good results, but then i ended up losing weight the wrong way thanks to low calorie diets and weirdo-bizzaro workouts (oh, my ignorance). I lost a lot of muscle and kept some fat (I look like sh*t)
Now i carry some fat (despite looking skinny in my shirts, I have fat rolls when I crouch or do something similar) and have little muscle.
Here's the question: should i make some muscle first even if i gain fat? should i lose fat first despite looking all bony? or should i just go to the gym and eat normal then see what happens?
I've a done a little research but i still don't know which option is better for me, that's why i'm making this question. Let's see what you guys think.
Weight: 154 lbs
Height: 5' 7"
% bf I'm not sure, but i guess it's around 20%.
Squats: 160lbs (5x5)
DL: 231lbs (5x5)
Bench: 132lbs (5x5)
Rows: 115.5lbs (5x5)
OH: 82.5lbs (5x5)
I'll really appreciate if you could give me any advice.
Also, if I do cut down my calories I feel weak and can't lift well.
My typical meal consist of:
-White rice (1 cup for breakfast and 1 cup after workout)
-Veggies (around 2 handfuls for lunch and 2 handfuls before workout, these are usually raw cucumber, carrots, capsicum, etc.)
-Protein (just your usual serving of viand/ulam, chicken, fish, pork, beef)
-Snacks (taken mid-afternoon, usually 1 apple, 3 oranges, or a pack of wheat crackers)
- I don't take any supplements aside from vit.c, vit.e, and fish oil
I don't see the reason why you would lose weight and gain fat whilst on a diet and an exercise. If you started as skinny, and working out, I don't think you are getting less muscle density and more fat.
The question lies on how well is your diet (and structured it is), how was your recovery, how was your stress management and how's your energy level throughout the day. How much are you eating in a day is another question. Volume and frequency. How much energy you actually use up from this. I am not generally after weightlifting stats as personally I feel that they are useless unless I can see you working it with right form and targeting your intended muscle group.
Establishing a baseline is probably the best way to do this. Most likely you are eating way too much carbs and less protein. In my experience, most people undereat their protein, especially if you are doing bodybuilding. My height is 5'2" and I weighed on average 130lbs - and I eat 180g protein consistently. If you are about 150g, try shooting first 150g protein a day. Design your day in such a way that you put a carbs close around your workout (ie pre workout, postworkout and post-postworkout). I'm currently having pre-workout of 70g of carbs, 5g fat and 30g protein, postworkout of 100g carbs (fast digesting), 0g fat, 30g protein (whey), post-postworkout of 50g carbs, 0g fat and 40g protein).
My personal choice on whether to cut or bulk is if you cannot see your abs, cut down. It is far easy to gain fat when you are already fat. Cut down til you look aesthetically good. Then bulk up. There's no reason why you cannot do both anyway. If you have the right diet and right workout plan, you could be burning fat and putting on muscles.
Cutting down your calories should not make you feel weak. I know that well enough when I need to lift with 0g carbs in my system.
In my rest day, I have 0g carbs. All I eat is veggies, higher fat and protein. (As of the current)