Extremely Skinny Fat Please Help

[skinfat]

Please someone help me with advice, i am completely lost at this point. I used to be really fat so i lost weight stupidly by starving. Im now 5,4 128 with a 34.5 inch waist and my bodyfat% is 25%. Ive been reading stickies for the last week and have learned about nutrition. Ive been lifting weights for 4 months now and i have a good strenght base (i can bench 145 and curl 85 max). but what can i do about my body composition. i have heard the term clean bulk but i dont know what i would do with anymore bodyfat im kind of active i go for walks and light bike rides everyday and i lift 4x a week. can someone please tell me what to do? how many calories should i eat? should i cut or bulk? i just want to lose fat and gain muscle but i dont know if its possible im begging for helps guys im so confused and fustrated....

[hitwomen]

i dont think its possible to gain muscle while losing fat.. unless you get into a really strict program.. but hey, if you lost alot of weight than you can do anything! good luck.


oh yea.. some info about you would help alot.. and what ur current diet?

[pga617]

Your diet is key....

[skinfat]

ok my diet consists of mainly oats, whole wheat bread, protein powder (optimum nurition vanilla), chicken, eggs, milk, and sometimes fruit. i eat about 2000 calories a day and i think im gaining fat around the middle. i have 5 meals a day of about 400 calories and i make sure to eat 130g of protein a day

[FrostFox]

A lot of us have been skinny fat at one time. Unfortunately, when you're skinny fat, the only solution is to put on more fat so that eventually you will get enough muscle on you to quickly burn the fat off when you cut.

In your situation, I would eat at maintenance calories (15 calories * bodyweight) +300, completely clean, with no cheats period. I would do 3 sessions of HIIT a week. Your bodyweight will slowly go up because of the excess of 300 calories, but your bodyfat percentage will slowly go down as well. You can get to a ripped 8% in about a year if you work hard.

Unfortunately, skinny-fat is just as bad as fat when it comes to getting in shape. In some cases it may take you longer. Best of luck.

[skinfat]

ok but i have one question, i hardly have any lean body mass but why can i still lift the weights that i do? allot of people i see at the gym around my weight can barely bench their bodyweight but they have large muscles

[Hottsauce]

Are you getting in enough healthy fats? Because thats the key to maintaining high levels of testoserone which can induce fat loss and muscle gain.

[skinfat]

i take flaxseed oil capsules (5 grams a day)

[FrostFox]

Originally Posted by skinfat

ok but i have one question, i hardly have any lean body mass but why can i still lift the weights that i do? allot of people i see at the gym around my weight can barely bench their bodyweight but they have large muscles

Because strength != muscle size.