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Thread: Skinny-fat

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    Veteran Member beckatron's Avatar
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    Default Skinny-fat

    So I have this friend...

    145lbs, 27.8% body fat. She's quite tall, so 135-45 sounds about right for her, but she is squishy all over.

    I told her to lift heavy and eat clean, but other than that I really have no idea how to help her. I figured SW to the rescue!

    Any other suggestions ladies? A specific routine, a timeline, anything... I'm clueless as to how to help.
    Toronto-based, very rough draft, constantly asking for input!

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    Moderator unbeleavable's Avatar
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    Default Re: Skinny-fat

    Hey Beck, hope you are doing well. Muscle is the key & without knowing her, she needs to eat clean protein like you stated & train with weight. Routines & time lines are very hard to come up with without knowing & seeing your friend but 2% reduction in body fat a month is very safe especially in the very beginning, as you get leaner the harder it gets.

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    Veteran Member Swagz's Avatar
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    Default Re: Skinny-fat

    ^Is it true that muscle burns more calories at rest, therefore hastening fat loss? I'm tall and relatively skinnyfat right now like OP's friend, but only 21%. My strategy to get to 18% in the past was to build up my big muscle groups and nurture them as my first priority but it's been so long now I'm not sure how much success was due to situational factors.

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    Default Re: Skinny-fat

    Quote Originally Posted by Swagz View Post
    ^Is it true that muscle burns more calories at rest, therefore hastening fat loss? I'm tall and relatively skinnyfat right now like OP's friend, but only 21%. My strategy to get to 18% in the past was to build up my big muscle groups and nurture them as my first priority but it's been so long now I'm not sure how much success was due to situational factors.
    Very true, more muscle will burn fat faster. Now, you are fairly lean if you are 21% BF. Do you gain weight easily? & what situational factors helped or hurt?

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    Default Re: Skinny-fat

    Quote Originally Posted by unbeleavable View Post
    Very true, more muscle will burn fat faster. Now, you are fairly lean if you are 21% BF. Do you gain weight easily? & what situational factors helped or hurt?
    Thanks, I've come down a bit from probably around 22.5% or so, but I used to be much more active. I don't necessarily gain weight easily, neither muscle nor fat, but I used to exercise a LOT and could squat/bench/run tons more than I am able to now. I feel like having a lower (but still healthy) BF% makes all this easier.

    I think some situation factors that helped involved my eating, eating patterns, and having to walk a lot more at work and school so that I was consistently burning energy instead of my current lump-all-day then work out a few times a week state.

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    Default Re: Skinny-fat

    Quote Originally Posted by Swagz View Post
    Thanks, I've come down a bit from probably around 22.5% or so, but I used to be much more active. I don't necessarily gain weight easily, neither muscle nor fat, but I used to exercise a LOT and could squat/bench/run tons more than I am able to now. I feel like having a lower (but still healthy) BF% makes all this easier.

    I think some situation factors that helped involved my eating, eating patterns, and having to walk a lot more at work and school so that I was consistently burning energy instead of my current lump-all-day then work out a few times a week state.
    You answered your own question..you are there. Now, do it! You are worth the effort.

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    Default Re: Skinny-fat

    Swagz at your ratrios 18% with the right BMI is right on...go goal.

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    Veteran Member beckatron's Avatar
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    Default Re: Skinny-fat

    Quote Originally Posted by unbeleavable View Post
    Hey Beck, hope you are doing well. Muscle is the key & without knowing her, she needs to eat clean protein like you stated & train with weight. Routines & time lines are very hard to come up with without knowing & seeing your friend but 2% reduction in body fat a month is very safe especially in the very beginning, as you get leaner the harder it gets.
    She won't let me post a picture, but take this and add 15lbs or so:


    I don't know what else to say other than eat clean and lift heavy... it's become a mantra for me!
    Toronto-based, very rough draft, constantly asking for input!

    Our bodies, our rules.
    Stand together or fall apart.

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    Veteran Member Swagz's Avatar
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    Default Re: Skinny-fat

    Thanks, dood! I like having all you fitness buffs around.

    And beckatron, if your friend's body is even marginally reminiscent of KK I bet she will be crazy lustable once she takes your advice

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    Default Re: Skinny-fat

    Can someone explain eating "clean" to me? I already eat lot of veggies, fruit and lean meat. I don't like bread or pasta really. But is there more to it than that?

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    Default Re: Skinny-fat

    Quote Originally Posted by mediocrity View Post
    Can someone explain eating "clean" to me? I already eat lot of veggies, fruit and lean meat. I don't like bread or pasta really. But is there more to it than that?
    Not really! Eating clean, for me means that I get 50-ish% of my daily calories from clean, lean protein.

    I don't eat sugar, white carbs (I get most of my carbs/fiber from veggies), too many fruits, chemical additives, dairy, blah blah blah. It's a lot of veggies, chicken/tuna and a little oatmeal.
    Toronto-based, very rough draft, constantly asking for input!

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    Default Re: Skinny-fat

    Quote Originally Posted by Swagz View Post
    Thanks, dood! I like having all you fitness buffs around.

    And beckatron, if your friend's body is even marginally reminiscent of KK I bet she will be crazy lustable once she takes your advice
    She's crazy-sexy ...until she gets naked, and then her panties/bra cut in SO much, but a size bigger and they'd fall off. She's 6" tall, 135-40, long legs, big boobs and a massive muffin top even though she struggles to keep her pants up. Her butt is flat and saggy. She runs 30-45 minutes every day and I don't think that's helping her problems.

    I thought I knew what to recommend, but I'm not too sure about programs, caloric requirements and macro breakdowns for someone who is trying to recomp their body and there's a lot of conflicting information. I said 5x5 for the muscle gain, but I don't think I need to be that specific. Should she be combining weight and cardio? Just weight? To put on muscle, she'll need to eat a good deal more than she is (1000-1200) - how much more is too much? Should she introduce this slowly or just all at once?

    The problem is that she's in the industry and if her BMI goes over 20 she can't work where she wants. At 6" and 135, her BMI is 18.3, but at 145 it's 19.7 - she calls this "danger zone" for firing.

    I could use any additional advice on trimming BF% too *cough* unbeleavable *cough*



    PS. AAAAHH every time I think I've got nutrition and exercise worked out and I really understand it, something comes up that screws me over completely and I realize how little I know.
    Toronto-based, very rough draft, constantly asking for input!

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    Default Re: Skinny-fat

    Quote Originally Posted by beckatron View Post
    She won't let me post a picture, but take this and add 15lbs or so:


    I don't know what else to say other than eat clean and lift heavy... it's become a mantra for me!
    that's already pretty borderline.. 15 pounds more is not skinny-fat anymore (but that's all debatable). i think in her case the eating is more important cause if she just works out she might end up looking bigger/broader (that's what happens to me) so eating really healthy low-fat and most importantly low-carb should make her look amazing. but definitely still work out.

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    Default Re: Skinny-fat

    Quote Originally Posted by beckatron View Post
    She won't let me post a picture, but take this and add 15lbs or so:


    I don't know what else to say other than eat clean and lift heavy... it's become a mantra for me!
    My definition of eating clean is, the nutritional value per serving. So, at the top is lean protein, low glycemic carbs, healthy fats.

    Beck it has been 2 years since we first talked & you now are helping others which is awesome! You already know how to eat, so use yourself as a guide for your friend. I try not to give a caloric amount because every day is different & everybody is different.

    There are so many routines for weights its crazy but a safe one to start is a Mon, Weds, Fri split, with Tues & Thurs cardio or class. I try to use all the tools at the gym, so weights & machines, classes & cardio equipment. With woman I would also incorporate Plyometrics & Seed & Agility training for core & just to get a break from weights. Try to not set her up for failure, use small goals with rewards & that should keep her motivated. A reduction in BF in a month should be very attainable goal with you helping her. Try to use the same person measuring her & the more spots you check the more accurate.

    Beck, you are a smart woman that has made a lifestyle change yourself & that should be the goal for your friend. Like a doctor ask questions & adjust the prescription as needed, there is no perfect plan. Good luck & PM me if you need anything.

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    Default Re: Skinny-fat

    Great information.

    Quick question, how do you know you are lifting heavy? I just started lifting weights recently and use 6lbs. It is tough on me so I figured this was a good amount now I am questioning the amount?
    Only she who attempts the absurd can achieve the impossible.

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    Default Re: Skinny-fat

    Thanks for the feedback in this post. Ive been trying to get out of skinnyfat zone for awhile and havent been doing it thoughtfully





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    Default Re: Skinny-fat

    Quote Originally Posted by UwishUknewhy View Post
    Great information.

    Quick question, how do you know you are lifting heavy? I just started lifting weights recently and use 6lbs. It is tough on me so I figured this was a good amount now I am questioning the amount?
    Generally, I think you want to exhaust your muscles after 4-8 repetitions.

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    Default Re: Skinny-fat

    Quote Originally Posted by Swagz View Post
    Generally, I think you want to exhaust your muscles after 4-8 repetitions.
    In the beginning I would suggest more reps per set just because you don't want to hurt yourself, SO, something in the 12 rep range is good. Once you get the range of motion & proper form then you can struggle through 6-8.

    I always say stimulate not annihilate!

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