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  1. #1
    Registered User Blinderpilot's Avatar
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    Skinny Fat no gains

    I am 190cm ( 6'3") and my current weight is 73 kg (161lbs). My problem is that i seem to have a relativly high bodyfat percentage (estimated around 20%), i think this would be called "skinny fat". Ive been training for about 3 months now and im not seeing many gains. I was able to increase the weights i was lifting but my muscles dont seem to grow much. I changed my diet and try to eat 250 grams of quark a banana and some chicken to get my daily dose of 1g of protein for a kg. Im eating around 1700-2100 kcal per day and i dont really want to eat more because i dont want my body to get even fatter. Any suggestions? Thanks for reading
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  2. #2
    Registered User nakkiz's Avatar
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    Originally Posted by Blinderpilot View Post
    I am 190cm ( 6'3") and my current weight is 73 kg (161lbs). My problem is that i seem to have a relativly high bodyfat percentage (estimated around 20%), i think this would be called "skinny fat". Ive been training for about 3 months now and im not seeing many gains. I was able to increase the weights i was lifting but my muscles dont seem to grow much. I changed my diet and try to eat 250 grams of quark a banana and some chicken to get my daily dose of 1g of protein for a kg. Im eating around 1700-2100 kcal per day and i dont really want to eat more because i dont want my body to get even fatter. Any suggestions? Thanks for reading
    At 6'3 160, working out youll need much more than 1700 to grow. Try 2500.
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  3. #3
    Gaintaining Mrpb's Avatar
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    What program are you on?

    What are your 5rm lifts? Bench, squat, deadlift.
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  4. #4
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    Originally Posted by Blinderpilot View Post
    I am 190cm ( 6'3") and my current weight is 73 kg (161lbs).......Im eating around 1700-2100 kcal per day and i dont really want to eat more because i dont want my body to get even fatter.
    At 6' 3" and 161lbs, I doubt you are fat in any sense of the word, not even skinny fat. Show pics or I doubt you're actually 20% body fat. See below.


    Some skinny fat people I recommend doing a small cut before beginning a bulk, but honestly I think your BMI is too low for you to consider cutting. You could try recomping and maintaining weight and potentially getting some noob gains, but you should basically bite the bullet and begin a bulk. I would bulk up to about 190-195lbs if I were you, maybe doing a quick 3 week minicut at around 180lbs if needed to keep your body fat in check.
    Row from the floor.
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  5. #5
    Registered User JoeTinpan's Avatar
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    Originally Posted by nakkiz View Post
    At 6'3 160, working out youll need much more than 1700 to grow. Try 2500.

    THIS! I don't even think 2500 will be enough for someone who is 19 years old. I would definitely try it at that total first, but that might still not be enough.
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    Originally Posted by Blinderpilot View Post
    daily dose of 1g of protein for a kg
    Go for closer to 1g per POUND
    "It's easier to fool people than to convince them that they have been fooled.”

    ― Mark Twain
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    Registered User magician27's Avatar
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    eat at least 1.5 gr/kg protein and be patient and continue to progress on big lifts. 3 months is really nothing
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    Originally Posted by Mrpb View Post
    What program are you on?

    What are your 5rm lifts? Bench, squat, deadlift.
    This.

    Up your calories and get on a good strength program to get your numbers up. Then worry about trimming the fat when you've put on some moderate to decent size.
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