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Started By
Message
I'm Skinny/fat. Need workout and diet help
Posted on 3/16/21 at 6:45 pm
Posted on 3/16/21 at 6:45 pm
I'm 37 5'10" 195. I looked in the mirror a few months ago and was pretty let down. I was hammering IPA's so I've accumulated a lot of fat around my waste and belly, but still have scrawny arms and no shoulders. 195 is about 15 lbs over where I was about 7 yrs ago (I was in decent shape). I started back in the gym about a month ago and I'm currently at a point where I can bench my body weight 6 times, do 6 pullups, and squat 225 about 6 times.
Current diet: I quit drinking all alcohol over a month ago. I never drank and still don't drink soft drinks. I'm not a coffee fan. I drink about 4 cups of green tea per day.
Since I quit drinking I have either a salad or sandwich for lunch and then a healthier dinner (chicken breast and veggies or a salad if I have a sandwich for lunch). I pretty much never eat breakfast. I tend to have a few cheat meals during the week.
My current workouts: I'm in the gym almost every day doing something. An example of a typical week is below.
Monday - 4 different chest exercises, 3 sets each. 3 triceps exercises 3 sets each. 30 min jog
Tuesday - 4 legs exercises 4 sets each (I do squats first exercise) 30 min on bike
Wednesday - 4 back exercises 4 sets each (I do pullups and deadlifts first 2 exercises), 3 bicep exercises 3 sets each. 30 min row
Thursday - abs and jog
Friday - Shoulders and arms
Saturday off, maybe bike for an hour
Sunday start over.
I try to vary the weight and exercises. I wanted to stick to this until I got up to 10 pullups and benching body weight 10 times then start mixing in some new stuff.
My big question is should I just be having a salad with meat for lunch and a healthy dinner? Or should I eat like I'm trying to gain weight and plan to shed the gut in the process of not drinking and working out? Any thoughts on the workout routine? Recommendations on something else I might try?
Current diet: I quit drinking all alcohol over a month ago. I never drank and still don't drink soft drinks. I'm not a coffee fan. I drink about 4 cups of green tea per day.
Since I quit drinking I have either a salad or sandwich for lunch and then a healthier dinner (chicken breast and veggies or a salad if I have a sandwich for lunch). I pretty much never eat breakfast. I tend to have a few cheat meals during the week.
My current workouts: I'm in the gym almost every day doing something. An example of a typical week is below.
Monday - 4 different chest exercises, 3 sets each. 3 triceps exercises 3 sets each. 30 min jog
Tuesday - 4 legs exercises 4 sets each (I do squats first exercise) 30 min on bike
Wednesday - 4 back exercises 4 sets each (I do pullups and deadlifts first 2 exercises), 3 bicep exercises 3 sets each. 30 min row
Thursday - abs and jog
Friday - Shoulders and arms
Saturday off, maybe bike for an hour
Sunday start over.
I try to vary the weight and exercises. I wanted to stick to this until I got up to 10 pullups and benching body weight 10 times then start mixing in some new stuff.
My big question is should I just be having a salad with meat for lunch and a healthy dinner? Or should I eat like I'm trying to gain weight and plan to shed the gut in the process of not drinking and working out? Any thoughts on the workout routine? Recommendations on something else I might try?
This post was edited on 3/16/21 at 6:48 pm
4
Posted on 3/16/21 at 7:38 pm to JL
You seem to have the diet part pretty well figured out and you're at the gym so why dick a round with no set plan?
Get on a good lifting program and you should be able to hit your bench and pull up goals in just a couple of weeks
Get on a good lifting program and you should be able to hit your bench and pull up goals in just a couple of weeks
Posted on 3/16/21 at 7:44 pm to Mingo Was His NameO
Yea I was just curious what a good mix might be after I hit those goals. I see people doing kettlebells, trx, etc. just wasn’t sure if it’s best to stick with what I know or if those workouts are legit and I should get informed. Any apps you recommend for a workout plan?
This post was edited on 3/16/21 at 7:46 pm
Posted on 3/16/21 at 7:51 pm to JL
Plenty of good programs out there. You sound like a perfect candidate for greyskull LP, there's a massive thread on it on the board
Posted on 3/16/21 at 7:53 pm to JL
quote:
I'm 37 5'10" 195.
"Skinny fat" at 70 inches would look like 160-170 lbs with no muscle and a small beer gut.
If you truly are "scrawny" you're 35 lbs overweight.
Lift heavier, ditch the bike, and run on the treadmill or, better yet, outside.
But your problem is largely diet related with the IPA's and such.
However, it seems like you're on the right track with making some pretty drastic changes.
You sound like a good keto or carnivore candidate, coupled with IF...but that would do wonders for anyone. Especially if lifting heavy and doing cardio...
Regardless, you've got to be seeing progress huh?
Last thing...how are you "scrawny" if you are benching 195 six times in just a month's time?
Posted on 3/16/21 at 8:01 pm to bayoubengals88
quote:
ditch the bike, and run on the treadmill or, better yet, outside.
Based on what? Nothing wrong with the bike if that's what you prefer. Cardio is cardio for the most part. Keeping calories burned equal one isn't better than the other.
I do agree with you though, this time of year why not run outside, it's nice.
Posted on 3/16/21 at 8:22 pm to JL
I was in your exact boat with the same measurements.
Two questions, do you see any progress after a month of what you’re doing? And how many calories are you eating or drinking past 7:30?
Two questions, do you see any progress after a month of what you’re doing? And how many calories are you eating or drinking past 7:30?
Posted on 3/16/21 at 8:41 pm to bayoubengals88
There is nothing special about running, why are you suggesting it over a bike? If anything cardio should be cut altogether if he is skinny fat.
Op listen to Mingo, get on the greyakull lp. Just do the aesthitics program I have listed in there. If you want to do something everyday, lift 3 days a week and pick a conditioning exercise from the viking conditioning books.
Here are the greyskull books
LINK
Do that for atleast 8 weeks and then if you feel you want to switch it up, hit up the KCI or gladiator programs listed.
Op listen to Mingo, get on the greyakull lp. Just do the aesthitics program I have listed in there. If you want to do something everyday, lift 3 days a week and pick a conditioning exercise from the viking conditioning books.
Here are the greyskull books
LINK
Do that for atleast 8 weeks and then if you feel you want to switch it up, hit up the KCI or gladiator programs listed.
Posted on 3/16/21 at 8:51 pm to lsu777
quote:
If anything cardio should be cut altogether if he is skinny fat.
I don't hate cardio especially for beginners. Gaining cardiovascular endurance is not a bad thing and he's going to be too sore, probably, to do stuff like kettle bell swings for conditioning.
I personally train to be athletic and running is a part of athletics so I do it.
Posted on 3/16/21 at 8:58 pm to Mingo Was His NameO
I've always been able to get in shape quick after taking time off. One reason for the cardio now was to help me get to a point where if I needed to do more intense workouts I wouldn't be completely winded. I almost always eat dinner before 7:30. I just wasn't sure if I should eat like I'm trying to lose weight or eat like I'm trying to build muscle and the fat will shed off. Was curious what my lunch and dinner should look like considering my body composition and workout routine. I'm all about trying out the recommended routines. I appreciate the help.
I'm definitely looking slimmer and have gone down one belt buckle size. I feel 100% better, mostly from not drinking and sleeping better. It's so nice to get in the gym again after a long time off. I started out doing no pullups, I'm up to 6. The results are coming. from a strength standpoint quickly. I'll be happy when this gut and love handles are gone.
Bayoubengal88, I've got a hell of a gut and love handles and fairly skinny arms. I've got some work to do. I would say 160-170 is my proper weight based on my frame.
I'm definitely looking slimmer and have gone down one belt buckle size. I feel 100% better, mostly from not drinking and sleeping better. It's so nice to get in the gym again after a long time off. I started out doing no pullups, I'm up to 6. The results are coming. from a strength standpoint quickly. I'll be happy when this gut and love handles are gone.
Bayoubengal88, I've got a hell of a gut and love handles and fairly skinny arms. I've got some work to do. I would say 160-170 is my proper weight based on my frame.
This post was edited on 3/16/21 at 9:13 pm
Posted on 3/16/21 at 9:09 pm to JL
Well what are your fitness goals? Do you want to be strong? Do you want to gain muscle for a bigger physique? Do you just want to train just bodyweight movements? Plyometrics? You’re doing well right now, but it would help to have an idea of what you want to do for the long term.
Posted on 3/16/21 at 9:17 pm to DeafJam73
Right now I just want to get in shape where I don't look like a fat slob. I like training with weights better than stuff like yoga. I don't really have any injury or joint issues but also don't want to develop any. I just don't have the frame to be a big physique guy, but would be good to get tone and add some shoulder and arm size. Those tend to lag behind my chest and back. To be honest, all i've ever done is cardio and weights. I've done spin and yoga but never really tried anything else.
Posted on 3/16/21 at 10:20 pm to JL
High reps and lower weights has been good for me. Swimming has also worked wonders.
Posted on 3/16/21 at 10:22 pm to JL
quote:
I have either a salad or sandwich for lunch and then a healthier dinner (chicken breast and veggies or a salad if I have a sandwich for lunch). I pretty much never eat breakfast.
Sounds pretty low on protein. You seem pretty dialed in so try downloading the my fitness pal app and tracking all your food for a week or 2 and see where your calories and protein are at, then report back
Posted on 3/16/21 at 10:38 pm to Mingo Was His NameO
quote:
don't hate cardio especially for beginners. Gaining cardiovascular endurance is not a bad thing
Ita not and I wasn't saying it was, but from strictly body comp standpoint he is much better just lifting heavy and focusing on diet.
quote:
I personally train to be athletic and running is a part of athletics so I do it.
I do to, but only in the form of sprinting, pushing a sled, strong man etc.
But sounds like the OP is doing fine but is over thinking things a little and just needs to keep it simple
Diet- make sure you are getting 150-200g protein and eating in a small caloric deficit (250-500 cal deficit)
Lift heavy 3-4 days a week using progressive overload. Gslp, kinobody rpt, lean gains rpt, 531 would all be ideal
Get 10k steps per day
If you want to do some form ofncardio on off days, have at it. Do what you enjoy.
Posted on 3/16/21 at 10:39 pm to Popths
quote:
High reps and lower weights has been good for me
Nothing special about high reps low weight
Posted on 3/16/21 at 11:14 pm to lsu777
quote:
If anything cardio should be cut altogether if he is skinny fat.
I’d argue that sprinting would be great for him. Fasted walking too. (Uphill if possible)
But jogging? Yeah, frick that. Too inefficient.
Posted on 3/17/21 at 7:50 am to GeorgeTheGreek
quote:
I’d argue that sprinting would be great for him. Fasted walking too. (Uphill if possible
And you would get no argument from me, only thing I would worry about is injury from the affluent since he is coming off a layoff.
But in general that is normal what I would prescribe also.
Posted on 3/17/21 at 8:11 am to lsu777
Great tips. I was up till midnight reading the greyskulls thread. I need to figure out how to manage the last set till failure because I don't have a workout partner and my gym is dead right now.
To get the protein I need can I just use powder to get my intake? Or do I need to eat more?
To get the protein I need can I just use powder to get my intake? Or do I need to eat more?
Posted on 3/17/21 at 8:21 am to JL
Use the safety bars in a squat rack. You’ll usually know when you can’t get another rep though. It’s usually when you struggle with one and have a doubt that you can get another. Don’t push it to absolute failure.
I’d advise getting most of your protein from lean meat. It will keep you much more satiated while in a calorie deficit vs a protein shake
I’d advise getting most of your protein from lean meat. It will keep you much more satiated while in a calorie deficit vs a protein shake
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