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  • Yep, OP is skinny-fat and has already lost a lot...

    Yep, OP is skinny-fat and has already lost a lot of body fat. Still some way to go, but last I checked he was down to pretty low calories and probably experiencing some diet fatigue. A month or two...
  • This is all you need.

    This is all you need.
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    Based on pics I'd be shocked if your waist...

    Based on pics I'd be shocked if your waist measurement is accurate - looks much smaller. Also
    I'd guess your body fat is nearer 15%.
  • I don't think those numbers are suspect at all -...

    I don't think those numbers are suspect at all - some people are just naturally strong. If you want to look at a true genetic freak (and a natural), Greg Nuckols reportedly benched over 300lb and...
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    Now you've lost the fat your body is quite...

    Now you've lost the fat your body is quite similar to mine. My profile pic was taken at the end of my last cut at 165lb (6'1") and an estimated 15% bf. I'm comfortable bulking up to 17-18% before I...
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    My biggest potential injury area is my lower back...

    My biggest potential injury area is my lower back (which I've injured squatting and deadlifting) so I always do a lower back warm up before starting lifting. 20 x one-leg glute bridges, 3 x 10 sec...
  • I wouldn't lose sleep over it - everyone starts...

    I wouldn't lose sleep over it - everyone starts from somewhere different and genetics make a big difference. I've been lifting for 10 months and my current lifts are in my sig - if that makes you...
  • Surprised no one has mentioned Fierce 5 - a good...

    Surprised no one has mentioned Fierce 5 - a good mix of low, moderate and high reps and manageable with a home gym, especially if you have dumbbells as well.
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    Sounds like you need to shift your focus to fat...

    Sounds like you need to shift your focus to fat loss. Get down to 15% body fat while lifting and eating adequate protein and you'll look way better with your shirt off (and smaller with it on).
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    Agreed - your current level of body fat looks...

    Agreed - your current level of body fat looks very healthy and attractive. Hers does not IMO.
  • 180lb at 15% would mean gaining 18 plus pounds of...

    180lb at 15% would mean gaining 18 plus pounds of lean body mass. Certainly attainable with a few bulk-cut cycles, but not in a year IMO.
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    For me it's my belly and love handles and yes,...

    For me it's my belly and love handles and yes, they start to grow as soon as I start bulking. I think the key is not to get discouraged and accept that fat gain is part of the bulking process, while...
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    Genetics play a part - the belly and particularly...

    Genetics play a part - the belly and particularly lower belly are often the last place for fat to go in guys. It's certainly true for me - I can have striated pecs and delts, visible ribs and still a...
  • You can do dumbbell versions of all of those...

    You can do dumbbell versions of all of those lifts. Get a couple of big, adjustable dumbbells and it may be all the weight you'll ever need. Check out the dumbbell version of Fierce 5. If you're...
  • Not sure this is the best advice - he is already...

    Not sure this is the best advice - he is already at a healthy weight and body fat level. Judging by the pics I would say OP has a bit of loose skin from the weight loss and that building muscle...
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    Years, but only with any kind of plan or...

    Years, but only with any kind of plan or structure for the past 10 months. I started out skinny-fat at 169lb and I reckon I've got about 10-15lb more muscle and less fat since then.
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    While I agree that getting more of your protein...

    While I agree that getting more of your protein from food is a good idea, per gram of protein, whey is one of the cheapest sources, if not the cheapest.
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    6'1" and 171lb, 165lb in my profile pic.

    6'1" and 171lb, 165lb in my profile pic.
  • Adherence Aside from that, simply switching...

    Adherence

    Aside from that, simply switching from mostly cardio-based exercise (long distance running and boxing) to weight training made the biggest difference to my physique.
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    Maybe a little, maybe not. I honestly wouldn't...

    Maybe a little, maybe not. I honestly wouldn't worry about it. You're skinny-fat which is actually pretty common. Compared to the first pics you posted it looks like you have lost some flab, which is...
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