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How can I figure out if I need kcal surplus or deficit ? (lemmy.world)
submitted 10 months ago by to c/fitness@lemmy.world
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Hey, im skinny fat... currently 83 kg, started last year at 83.9 kg, droped to 75.5 kg and since july slowly going up in kgs sgain

I was able to do 1 Wide Grip Pull Up and 0.5 Close Grip this time last year. Now I can do 5x6-8 weighted Neutral Grip Pull Ups with about 5 kgs on me.

So I must have also gained muscle.

But if I look in the mirror I still didnt change lol.

Im 175 cm, 83.3 kg now and male. Id say thin arms, belly,...

Here is a pic for reference if me.

What would you guys do if you were me? Skinny arms, fat belly/ chest, skinny legs.

Working on few key lifts...

  • Overhead Barbell 5RM is 45 kg
  • Bench Dumbbells is 5RM 27.5 kg
  • Barbell Squart 5RM 80 kg ...

So not very strong either lol. I think I barbell Benchpress 65 kg for 5 Reps Max :(

Trying to hit 2800 kcal a day and about 2g protein per kg/ bodyweight. Doing upper lower splitwith cardio zone 2 on wednesday and saturday

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[–] -5 points 10 months ago*

Use a capacitive scale that monitors muscle and bone density. Map that over time

Monitor your insulin resistance (skinny fat): tg/HDL or fasting insulin/homa-ir

Keep your workout program going.

Remove carbohydrates from your diet, or if you can't do that, limit them to once a day. Don't worry about + - calorie targets, just eat until you are not hungry without carbohydrates

The most dangerous thing about being skinny fat is poor metabolic health.

Every time you eat carbs you raise your insulin for 4 hours, overriding your bodies efforts to recompose and repair. Removing this will help your body eliminate excess fat, skin tone, and increase your general health.

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