Bulking from skinny fat. (Was obese)

[Brinko54]

Bulking from skinny fat. (Was obese)

Hey! So first things first, I probably will sound like a complete n00b. In which I am when it comes to bulking. I just have a few question I would really appreciate an answer too. I will try and keep in n00b free.

Basically just over a year ago I was 224lbs. Now I am roughly 154lbs. I have been this weight for a a fair few months now, because I didnt want to loose anymore. I felt I was getting too skinny everywhere except my stomach. I am aware that I have the little pouch, and I was told bulking up would not only make me look better, but also help get rid of that. For the past few months staying the same weight I have probably been eating 2000-2300 a day.

So my questions are.

1. I hear about half a pound a week is a good ball park to be in when gaining weight, so with the GYM 5 days a week would eating 2500 for now to see how it goes do well?! Then adjust if im gaining more or less than half a pound a week?

2. 40/40/20 Protein/Carbs/Fats - I hear that is a pretty reasonable split?

3. This may sound completely stupid but I see all these people recommending these training programs to go on, but I prefer to do my own thing. So would it be just as effective if I go in and do just proven workouts with 8-10 reps for 3 sets? For example.

Chest or Back
Incline 3x 8-10 /// Deadlifts 3x 8-10
Flat 3x 8-10 /// Rows 3x 8-10
Flyes 3x 8-10 /// Lat Pulldowns 3x 8-10

I would obviously look for the best workouts for each muscle. But not following a set program.

4. Cardio!? Shall I do it?!

Finally, is there anything you would like to add?! That could assist me in a bulk. All motivation, and criticism and feedback is accepted and taken on board.

Thanks guys and girls.

[Ellen13]

Hey...First off...Great job on loosing all that weight, not everyone is capable of that, so good job!
I am a personal trainer at YMCA and got my certification online. I also run a after school fitness club at my highschool...

The 40/40/20 split is good for bulking (especially at this age) So that's all good. 1/2 lb a week is also fine for bulking. For bulking when it comes to sets and reps its best to stick with 5x5, so 5-6 reps 5 sets.

When it comes to bulking, you want to be sure to hit every muscle group as legs are just as important as arms, doing legs helps with gains, it draws all the lactic acid out of your legs so it can be distributed all over your body...and it helps you have big legs...

Here is what i suggest, i use this workout myself:

Chest and Back:
1. Flat bench 5-6 reps 5 sets
2. Incline Bench: 5-6 reps 5 sets
3. Chest flys (incline) 5-6 reps 5 sets
4. Chest Flys (flat) 5-6 reps 5 sets
5. Dumbell chest pull overs 5-6 reps 5 sets
Back:
1. T-Bar rows & Cable rows 5-6 reps 5 sets of each exercise
2. Deadlifts and Barbell rows 5-6 reps 5 sets of each exercise
3. Lat Pulldowns 5-6 reps 5 sets
4. Chin-ups (palms facing away) maximum x 5 sets (add weights if necessiary)

Shoulders, Arms And Traps
Traps
1. Shruggs (dumbell) 5-6 reps 5 sets
2. Shruggs (behind back w/ barbell ) 5-6 reps 5 sets
3. Shruggs (W/ barbell) 5-6 reps 5 sets
1. Behind the neck barbell press 5-6 reps 5 sets
2. Military dumbell press 5-6 reps 5 sets
3. Side Raises 5-6 reps 5 sets
4. Front raises 5-6 reps 5 sets
5. candlestick raises 5-6 reps 5 sets
Biceps-----
1. Barbell curls 5-6 reps 5 sets
2. Preacher curls 5-6 reps 5 sets
3. Hammer curls
4. Concentration curls 5-6 reps 5 sets
5. 5x5x5 5 bicep curls, 5 hammer curls, 5 arnold curls 5-6 reps 5 sets
6. Cable curls 5-6 reps 5 sets
Triceps-----
1. Tricep Ext 5-6 reps 5 sets
2. Tricep Pushdowns 5-6 reps 5 sets
3. Skullcrushers 5-6 reps 5 sets
4. Kickbacks or pushdowns again 5-6 reps 5 sets
5. Dips WEIGHTED 35LBS+ 5-6 reps 5 sets
Legs
1. Leg ext 5-6 reps 5 sets
2. Leg curls5-6 reps 5 sets
3. 1 leg squats w/ dumbells 5-6 reps 5 sets
4. Barbell squats 5-6 reps 5 sets
5. Barbell Lunges 5-6 reps 5 sets
6. Incline leg press 5 bottom to top, 5 mid to top, 5 full 5-6 reps 5 sets

Hope this helps...Good Luck!!!!

[Brinko54]

Hey...First off...Great job on loosing all that weight, not everyone is capable of that, so good job!
I am a personal trainer at YMCA and got my certification online. I also run a after school fitness club at my highschool...

The 40/40/20 split is good for bulking (especially at this age) So that's all good. 1/2 lb a week is also fine for bulking. For bulking when it comes to sets and reps its best to stick with 5x5, so 5-6 reps 5 sets.

When it comes to bulking, you want to be sure to hit every muscle group as legs are just as important as arms, doing legs helps with gains, it draws all the lactic acid out of your legs so it can be distributed all over your body...and it helps you have big legs...

Here is what i suggest, i use this workout myself:

Chest and Back:
1. Flat bench 5-6 reps 5 sets
2. Incline Bench: 5-6 reps 5 sets
3. Chest flys (incline) 5-6 reps 5 sets
4. Chest Flys (flat) 5-6 reps 5 sets
5. Dumbell chest pull overs 5-6 reps 5 sets
Back:
1. T-Bar rows & Cable rows 5-6 reps 5 sets of each exercise
2. Deadlifts and Barbell rows 5-6 reps 5 sets of each exercise
3. Lat Pulldowns 5-6 reps 5 sets
4. Chin-ups (palms facing away) maximum x 5 sets (add weights if necessiary)

Shoulders, Arms And Traps
Traps
1. Shruggs (dumbell) 5-6 reps 5 sets
2. Shruggs (behind back w/ barbell ) 5-6 reps 5 sets
3. Shruggs (W/ barbell) 5-6 reps 5 sets
1. Behind the neck barbell press 5-6 reps 5 sets
2. Military dumbell press 5-6 reps 5 sets
3. Side Raises 5-6 reps 5 sets
4. Front raises 5-6 reps 5 sets
5. candlestick raises 5-6 reps 5 sets
Biceps-----
1. Barbell curls 5-6 reps 5 sets
2. Preacher curls 5-6 reps 5 sets
3. Hammer curls
4. Concentration curls 5-6 reps 5 sets
5. 5x5x5 5 bicep curls, 5 hammer curls, 5 arnold curls 5-6 reps 5 sets
6. Cable curls 5-6 reps 5 sets
Triceps-----
1. Tricep Ext 5-6 reps 5 sets
2. Tricep Pushdowns 5-6 reps 5 sets
3. Skullcrushers 5-6 reps 5 sets
4. Kickbacks or pushdowns again 5-6 reps 5 sets
5. Dips WEIGHTED 35LBS+ 5-6 reps 5 sets
Legs
1. Leg ext 5-6 reps 5 sets
2. Leg curls5-6 reps 5 sets
3. 1 leg squats w/ dumbells 5-6 reps 5 sets
4. Barbell squats 5-6 reps 5 sets
5. Barbell Lunges 5-6 reps 5 sets
6. Incline leg press 5 bottom to top, 5 mid to top, 5 full 5-6 reps 5 sets

Hope this helps...Good Luck!!!!

Thanks for the reply! I really appreciate the help, and will definitely keep this in mind! Thanks again.

Any other replies are still greatly appreciated.

[Brinko54]

Bump. Would love some more opinions.

[Cesar402]

Bulking from skinny fat. (Was obese)

Hey! So first things first, I probably will sound like a complete n00b. In which I am when it comes to bulking. I just have a few question I would really appreciate an answer too. I will try and keep in n00b free.

Basically just over a year ago I was 224lbs. Now I am roughly 154lbs. I have been this weight for a a fair few months now, because I didnt want to loose anymore. I felt I was getting too skinny everywhere except my stomach. I am aware that I have the little pouch, and I was told bulking up would not only make me look better, but also help get rid of that. For the past few months staying the same weight I have probably been eating 2000-2300 a day.

So my questions are.

1. I hear about half a pound a week is a good ball park to be in when gaining weight, so with the GYM 5 days a week would eating 2500 for now to see how it goes do well?! Then adjust if im gaining more or less than half a pound a week?

2. 40/40/20 Protein/Carbs/Fats - I hear that is a pretty reasonable split?

3. This may sound completely stupid but I see all these people recommending these training programs to go on, but I prefer to do my own thing. So would it be just as effective if I go in and do just proven workouts with 8-10 reps for 3 sets? For example.

Chest or Back
Incline 3x 8-10 /// Deadlifts 3x 8-10
Flat 3x 8-10 /// Rows 3x 8-10
Flyes 3x 8-10 /// Lat Pulldowns 3x 8-10

I would obviously look for the best workouts for each muscle. But not following a set program.

4. Cardio!? Shall I do it?!

Finally, is there anything you would like to add?! That could assist me in a bulk. All motivation, and criticism and feedback is accepted and taken on board.

Thanks guys and girls.

I dont have any tips but good ****ing job man.

[Brinko54]

I dont have any tips but good ****ing job man.

No worries. But thanks bro! Appreciate it.

[Brinko54]

Bump

[chewbrahca91]

Bulking from skinny fat. (Was obese)

Hey! So first things first, I probably will sound like a complete n00b. In which I am when it comes to bulking. I just have a few question I would really appreciate an answer too. I will try and keep in n00b free.

Basically just over a year ago I was 224lbs. Now I am roughly 154lbs. I have been this weight for a a fair few months now, because I didnt want to loose anymore. I felt I was getting too skinny everywhere except my stomach. I am aware that I have the little pouch, and I was told bulking up would not only make me look better, but also help get rid of that. For the past few months staying the same weight I have probably been eating 2000-2300 a day.

So my questions are.

1. I hear about half a pound a week is a good ball park to be in when gaining weight, so with the GYM 5 days a week would eating 2500 for now to see how it goes do well?! Then adjust if im gaining more or less than half a pound a week?

2. 40/40/20 Protein/Carbs/Fats - I hear that is a pretty reasonable split?

3. This may sound completely stupid but I see all these people recommending these training programs to go on, but I prefer to do my own thing. So would it be just as effective if I go in and do just proven workouts with 8-10 reps for 3 sets? For example.

Chest or Back
Incline 3x 8-10 /// Deadlifts 3x 8-10
Flat 3x 8-10 /// Rows 3x 8-10
Flyes 3x 8-10 /// Lat Pulldowns 3x 8-10

I would obviously look for the best workouts for each muscle. But not following a set program.

4. Cardio!? Shall I do it?!

Finally, is there anything you would like to add?! That could assist me in a bulk. All motivation, and criticism and feedback is accepted and taken on board.

Thanks guys and girls.

Great job on your weight loss, bro! Great to see you're listening to peoples suggestions.
I was skinny fat once but didn't clean bulk ... I just dreamer bulked (don't do that)

1: If you say you maintain now on 2000-2300 a day then 2500-2700 should set you up for roughly half a pound gain per week. Though that is a pretty damn clean bulk.

2: Hit your minimum proteins and fats first, fill the rest of your calorie allowance with carbs (or more fat and protein if you wish). Aim for .8g-1.5g of protein per lb of LBM. .4g of fat per lb of bodyweight.

3: What are your overall goals? Size or strength? If you want to do your own program that's fine but if you're going to incorporate a big compound movement, keep the reps around 5 and keep the weight heavy.

4: Entirely up to you. Just make sure you account for it by eating more food.

[Brinko54]

Great job on your weight loss, bro! Great to see you're listening to peoples suggestions.
I was skinny fat once but didn't clean bulk ... I just dreamer bulked (don't do that)

1: If you say you maintain now on 2000-2300 a day then 2500-2700 should set you up for roughly half a pound gain per week. Though that is a pretty damn clean bulk.

2: Hit your minimum proteins and fats first, fill the rest of your calorie allowance with carbs (or more fat and protein if you wish). Aim for .8g-1.5g of protein per lb of LBM. .4g of fat per lb of bodyweight.

3: What are your overall goals? Size or strength? If you want to do your own program that's fine but if you're going to incorporate a big compound movement, keep the reps around 5 and keep the weight heavy.

4: Entirely up to you. Just make sure you account for it by eating more food.

Thank you for the feedback and the help! Also well done on your weight loss!

2. As for hitting my Protein and Fats first, do you mean still hitting them using a 40-40-20 split or no? This part confused me a little.

3. My overall goal is to get a great looking body. Not too big, not too small. Just well defined muscles and a good looking six-pack! Any advice from those specifications for workouts and rep ranges, etc.

[chewbrahca91]

Thank you for the feedback and the help! Also well done on your weight loss!

2. As for hitting my Protein and Fats first, do you mean still hitting them using a 40-40-20 split or no? This part confused me a little.

3. My overall goal is to get a great looking body. Not too big, not too small. Just well defined muscles and a good looking six-pack! Any advice from those specifications for workouts and rep ranges, etc.

Don't follow a 40-40-20 split. If for example, you're getting around 150g of protein a day, that's 600 calories, 60g of fat, that's 540 calories, totalling 1140, that gives you 1360 calories to play around with to bring you up to 2500 calories. Those 1360 calories can be comprised of anything you want. IMO, fats seem a bit low so adding in 20g more shouldn't be a worry.

I don't have too much knowledge about your other question in regards to lifting, I've only done Stronglifts while I was on a deficit and have never bulked before.
Maybe going to the Workout Programs forums might be a place to look around?

[Brinko54]

Don't follow a 40-40-20 split. If for example, you're getting around 150g of protein a day, that's 600 calories, 60g of fat, that's 540 calories, totalling 1140, that gives you 1360 calories to play around with to bring you up to 2500 calories. Those 1360 calories can be comprised of anything you want. IMO, fats seem a bit low so adding in 20g more shouldn't be a worry.

I don't have too much knowledge about your other question in regards to lifting, I've only done Stronglifts while I was on a deficit and have never bulked before.
Maybe going to the Workout Programs forums might be a place to look around?

I appreciate the help! And I will have a look into the things you have mentioned. And will consider them.

Say for example I filled my protein for the day, and my fats, but I still had a few for carbs left, would it be best to avoid foods that include much protein and fats with those carbs? Or dont worry about them.

[chewbrahca91]

I appreciate the help! And I will have a look into the things you have mentioned. And will consider them.

Say for example I filled my protein for the day, and my fats, but I still had a few for carbs left, would it be best to avoid foods that include much protein and fats with those carbs? Or dont worry about them.

Don't worry about them.
Proteins and fats are essential nutrients.
Carbs are not.
Getting your minimum protein ensures as much muscle is preserved and providing your in a calorie surplus, it will help build muscle too.
Getting your minimum fats ensures proper hormonal development.
If you choose to fill in the rest of your calories with more fats and protein that is 100% ok. Just know that adding more protein isn't going to necessarily mean you'll add more muscle.
It's entirely your choice.

[Brinko54]

Don't worry about them.
Proteins and fats are essential nutrients.
Carbs are not.
Getting your minimum protein ensures as much muscle is preserved and providing your in a calorie surplus, it will help build muscle too.
Getting your minimum fats ensures proper hormonal development.
If you choose to fill in the rest of your calories with more fats and protein that is 100% ok. Just know that adding more protein isn't going to necessarily mean you'll add more muscle.
It's entirely your choice.

Yeah I Understand now! Thanks a bunch! Really appreciate the help.

[Brinko54]

Don't worry about them.
Proteins and fats are essential nutrients.
Carbs are not.
Getting your minimum protein ensures as much muscle is preserved and providing your in a calorie surplus, it will help build muscle too.
Getting your minimum fats ensures proper hormonal development.
If you choose to fill in the rest of your calories with more fats and protein that is 100% ok. Just know that adding more protein isn't going to necessarily mean you'll add more muscle.
It's entirely your choice.

Last question! I just worked it out, and I would like your feedback on this. Like I said I was eating about 2000 +/- a few hundred a day and I was staying the same weight for a while now. So I upped the calories to 2500, and then worked out the fats and protein as stated below.

Protein = 1g per lb of BW
Fats = 0.45g per lb of BW

So after that I roughly came up with this total

Protein = 160g
Fats = 70g
Carbs = 308g (this was the remainder of my 2500 calorie goal)

So this works out
50% Carbs
25% Protein
25% Fats

How does this sound to you?!
Obviously if I am gaining for than 0.5lb's per week I will lower the amount I eat, but i'll give it a few weeks due to water weight.

[CobybSmith]

Stick a program and follow it so that you can have progress through it, the type of program matters little compared to the progression.

[cjl14]

Hey...First off...Great job on loosing all that weight, not everyone is capable of that, so good job!
I am a personal trainer at YMCA and got my certification online. I also run a after school fitness club at my highschool...

The 40/40/20 split is good for bulking (especially at this age) So that's all good. 1/2 lb a week is also fine for bulking. For bulking when it comes to sets and reps its best to stick with 5x5, so 5-6 reps 5 sets.

When it comes to bulking, you want to be sure to hit every muscle group as legs are just as important as arms, doing legs helps with gains, it draws all the lactic acid out of your legs so it can be distributed all over your body...and it helps you have big legs...

Here is what i suggest, i use this workout myself:

Chest and Back:
1. Flat bench 5-6 reps 5 sets
2. Incline Bench: 5-6 reps 5 sets
3. Chest flys (incline) 5-6 reps 5 sets
4. Chest Flys (flat) 5-6 reps 5 sets
5. Dumbell chest pull overs 5-6 reps 5 sets
Back:
1. T-Bar rows & Cable rows 5-6 reps 5 sets of each exercise
2. Deadlifts and Barbell rows 5-6 reps 5 sets of each exercise
3. Lat Pulldowns 5-6 reps 5 sets
4. Chin-ups (palms facing away) maximum x 5 sets (add weights if necessiary)

Shoulders, Arms And Traps
Traps
1. Shruggs (dumbell) 5-6 reps 5 sets
2. Shruggs (behind back w/ barbell ) 5-6 reps 5 sets
3. Shruggs (W/ barbell) 5-6 reps 5 sets
1. Behind the neck barbell press 5-6 reps 5 sets
2. Military dumbell press 5-6 reps 5 sets
3. Side Raises 5-6 reps 5 sets
4. Front raises 5-6 reps 5 sets
5. candlestick raises 5-6 reps 5 sets
Biceps-----
1. Barbell curls 5-6 reps 5 sets
2. Preacher curls 5-6 reps 5 sets
3. Hammer curls
4. Concentration curls 5-6 reps 5 sets
5. 5x5x5 5 bicep curls, 5 hammer curls, 5 arnold curls 5-6 reps 5 sets
6. Cable curls 5-6 reps 5 sets
Triceps-----
1. Tricep Ext 5-6 reps 5 sets
2. Tricep Pushdowns 5-6 reps 5 sets
3. Skullcrushers 5-6 reps 5 sets
4. Kickbacks or pushdowns again 5-6 reps 5 sets
5. Dips WEIGHTED 35LBS+ 5-6 reps 5 sets
Legs
1. Leg ext 5-6 reps 5 sets
2. Leg curls5-6 reps 5 sets
3. 1 leg squats w/ dumbells 5-6 reps 5 sets
4. Barbell squats 5-6 reps 5 sets
5. Barbell Lunges 5-6 reps 5 sets
6. Incline leg press 5 bottom to top, 5 mid to top, 5 full 5-6 reps 5 sets

Hope this helps...Good Luck!!!!

This sounds like the worst thing that I have ever heard.

[Brinko54]

Stick a program and follow it so that you can have progress through it, the type of program matters little compared to the progression.

Any recommendations?

[chewbrahca91]

Last question! I just worked it out, and I would like your feedback on this. Like I said I was eating about 2000 +/- a few hundred a day and I was staying the same weight for a while now. So I upped the calories to 2500, and then worked out the fats and protein as stated below.

Protein = 1g per lb of BW
Fats = 0.45g per lb of BW

So after that I roughly came up with this total

Protein = 160g
Fats = 70g
Carbs = 308g (this was the remainder of my 2500 calorie goal)

So this works out
50% Carbs
25% Protein
25% Fats

How does this sound to you?!
Obviously if I am gaining for than 0.5lb's per week I will lower the amount I eat, but i'll give it a few weeks due to water weight.

That sounds about right. With your protein, you can have a larger window with it though. You could get away with anything between 130g-200g a day.
If that's what % ratio it comes out as then that's how it is.
.5lb per week is a good goal. You'll probably be on this bulk for about a year at this rate (which is good). Far less time will be spent on your cut. You'll be lookin hella good (no homo)

[Brinko54]

That sounds about right. With your protein, you can have a larger window with it though. You could get away with anything between 130g-200g a day.
If that's what % ratio it comes out as then that's how it is.
.5lb per week is a good goal. You'll probably be on this bulk for about a year at this rate (which is good). Far less time will be spent on your cut. You'll be lookin hella good (no homo)

haha! hopefully it all goes well! Let's just hope that the skinny fat is gone and im on the way to my goals

[chewbrahca91]

haha! hopefully it all goes well! Let's just hope that the skinny fat is gone and im on the way to my goals

Least you're doing the 'right' thing, bro.
I'm sure I've read plenty of transformation threads of people who've clean bulked when they're skinny fat. The results are phenomenal.

[Brinko54]

Least you're doing the 'right' thing, bro.
I'm sure I've read plenty of transformation threads of people who've clean bulked when they're skinny fat. The results are phenomenal.

Well I am going to give it my best shot.
Was my first day of bulking today, the workout was intense and the food was a positive. haha! Thanks for all the help bro.

[Ellen13]

How has the process been? I hope all is well. Have you started a summer cut?

[Brinko54]

How has the process been? I hope all is well. Have you started a summer cut?

Damn! Thanks for asking. Well it kind if went a little bad. I wasn't eating near as much as I should. So I've started doing it properly for about 4 ish months. I'm not growing as much as I'd hoped. I've still got the belly, don't know if that's because I lost a lot of weight so it's just excess or not. Still bulking up. If you want to see a current photo ill be more than happy to post one later tonight, when I am home. Will be good to see if I've improved at all haha.

[Jdx20]

I personally eat 3800-4000 a day, but im active with a decent metabolism. Train hard , focus on progression and don't be scared to eat and put on some belly fat for now

[Brinko54]

How has the process been? I hope all is well. Have you started a summer cut?

Here is what I currently am. I know of got the fat pouch. But im trying to bulk, so im not too worried about it right now. Plus I did loose a lot of weight, so maybe its that?

http://imgur.com/a/tJGj9 (Pictures)