Skinny fat guy needs help

[skinnyfatguy]

Last year I weighed in at around 170lbs and about 10% bodyfat and I was in the shape of my life and quite strong too.

I got injured and spent like 6 months out on my back but now i've fully rehabillitated and been in the gym training hard for about 3 weeks now.

I have one problem though: i now weigh like 130lbs at 5'10" and have a big tyre around my mid section but i'm so scrawny.

Can anybody help me lose the belly and rebuild my muscle back? is it possible to do both at the same time?

[MuScleHeAd88]

straight up.
everyone says this but.
20 mins hard cardio 3x a week.
strict diet.
thats it.

it will just come off.

[clemsonsenior]

I have a similar body type. Before I started working out, I was 6'2 180 w/ a gut, but the chest of a nine year old and you could see my ribs.

I've found that even though I gain weight like an ecto, I still have to fight to keep fat off my midsection like an endo. Oh well :-(

[C-Los]

I'm sorry to hear what happened to you. If you have good muscle memory than you will likely regain your muscle quickly. I wouldn't diet or do any cardio if I were you cause beign 5'10 at 130 is way too small to be dieting. Just increase your calories gradually and keep lifting hard.

All the best


PEACE

[skinnyfatguy]

Thank you for the replies

I bicycle to work every day (25 minutes there and back) and started lifting weights 3 times a week.

i can go swimming on days off aswell. shall i do this aswell as the cycling?

Also how does my diet look for rebuilding mass and losing fat:

1)
50g oatmeal + splenda
4 egg whites + 1 whole egg + vegetables + small amount of ketchup

2)
1 slice of multi grain bread (or salad with flax seed oil? I don't know)
apple or pear
can of tuna

3)
50g dry weight wholewheat pasta
lots of chicken or turkey
big salad

4)
1 slice of multi grain bread or 30g brown rice or 30g wholewheat pasta
lots of chicken or turkey or tuna
orange

OR

Protein shake with 30g oatmeal and water or just in skim milk
orange

Workout

whey protein in water

5)
50g dry weight brown rice or wholewheat pasta, or 150g sweet potato or 100g yam

lots of fish or meat
vegetables

6)
Cottage cheese or casein shake or whey protein with flax seed oil

[skinnyfatguy]

Anybody?

[skinnyfatguy]

Can nobody help?

[MagicPunt]

you need postworkout carbs

oats or dextrose

[skinnyfatguy]

bump it up for more opinions

[jobber4eva]

what the last guy said, you need to have carbs along withthat protein shake post wo.. the meal after the workout looks perfectly fine but make sure that you keep that meal a solid food meal and not have the shake (especially not with milk immed. PWO), but you should add fast carbs like: dextrose, white potato, something high-gi with the Protein shake after working out, or you can go with something like oats, or corn grits/polenta.. of course you sholud try to keep track of cals so you know what you need to eat.. hope this helps

[skinnyfatguy]

Thanks dude.

Yea, I was thinking that I would eat similar sized portions for my carbohydrates each day but from different foods (like 50g rice or pasta) and then if I dont gain just make this bigger and if i get fat just make this smaller

I'll do the post workout thing

Thanks guys

[skinnyfatguy]

How about the cardio side of things?

Does what I'm doing at the moment sound ok?