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  • Posted On: 06-16-18, 11:27 pm (EDT) #1

    Skinny fat Training recommendation

    June 16, 2018, 11:27 pm

    Hello Scott,

    Thank you for the great videos, content and training tips. I am new here, sorry if I am asking basic questions.

    My profile:

    1. Age: 44yrs
      1. Body type: Skinny fat
      2. Active (I workout 5-6 days, have crossfit background)
    2. Height: 5’5”
    3. Weight: 142lbs
    4. Bodyfat: 18-20%
    5. Goal: Muscle Gain, Reduce body fat to: 10%-12%
    6. How long you have been exercising:
      1. 3yrs: Crossfit,
      2. 9months: Strength, bodybuilding type routines
    7. Daily calories: 1,800 calories (at maintenance)
    8. Daily macros in grams (140g protein, 200g carbs, 50g fat)
    9. Injuries or restrictions:
      1. Shoulder internal rotation pain
      2. Desk job

    My questions:

    • Which program you would recommend for next 3months?
    • For daily calories, would you recommend cutting or bulking?

    Thanks in advance!

  • Posted On: 06-17-18, 12:19 am (EDT) #2

    Skinny fat Training recommendation

    June 17, 2018, 12:19 am
    Posted by: Inam_ki

    Hello Scott,

    Thank you for the great videos, content and training tips. I am new here, sorry if I am asking basic questions.

    My profile:

    1. Age: 44yrs
      1. Body type: Skinny fat
      2. Active (I workout 5-6 days, have crossfit background)
    2. Height: 5’5”
    3. Weight: 142lbs
    4. Bodyfat: 18-20%
    5. Goal: Muscle Gain, Reduce body fat to: 10%-12%
    6. How long you have been exercising:
      1. 3yrs: Crossfit,
      2. 9months: Strength, bodybuilding type routines
    7. Daily calories: 1,800 calories (at maintenance)
    8. Daily macros in grams (140g protein, 200g carbs, 50g fat)
    9. Injuries or restrictions:
      1. Shoulder internal rotation pain
      2. Desk job

    My questions:

    • Which program you would recommend for next 3months?
    • For daily calories, would you recommend cutting or bulking?

    Thanks in advance!

    Hey @inam_ki!

     

    1. If you're no longer a newbie, and you've been doing some form of resistance training for more than 3 years, you might have to lose some fat first before getting into a bulk. Maybe get down to around 13-15%, and then aim for lean gains. Being skinny fat I would normally say a surplus though.. tell me this.. in your 3 years of training, did you ever have a good diet with a good surplus to build muscle? Or do you think that never happened and that's probably why you class yourself as skinny fat at the moment?

     

    I know none of that is related to a program, but it will be helpful for figuring out what program would be best. You can probably hit Cheat & Recover if you're going into a bulk, but if you're going to cut first, then the PPL would be better with the circuits.

     

    2. You can use the calculator on the @mealplan page to do calculations for a bulk or cut depending on which route you are going to take!

  • Posted On: 06-17-18, 2:43 pm (EDT) #3

    Skinny fat Training recommendation

    June 17, 2018, 2:43 pm

    Hi Scott,

     

    Thank you for the quick response sir!

     

    You are correct, I am not newbie to resistance training. But, I am new to bodybuilding type of training.

    To answer your question: did you ever have a good diet with a good surplus to build muscle?

    • July2017 to Oct2017
      • I had a good surplus plan 2000 - 2300cal
      • Crossfit and some 5x5 strength program
      • Resutls: I gained 5lbs with some muscle, but I put on belly fat as well.
        • With a shoulder pain, I decided to stop crossfit and focus on strenght
    • Oct2017 to March2018:
      • carbcycling around 1550(Low), 1750 (Medium), 1950(High) calories.
      • 5x5 strenght program
      • Results: I dropped 5lbs and I think I preserved muscle
    • Since April2018
      • Eating clean at 1800 calories.
      • I started following your videos and modified my training to do 8-12rep range for compounded movements and added accessories.
        • This helped me gain confidence and I saw improvements in my strength.
        • Below are my current strenght levels..

    Back Squat: 200lbs (1rep) -> progressing good

    Deadlift: 270lbs (1rep) -> progressing good

    Bent over rows 125lbs (1rep) ->progressing good

    Bench Press: 110lbs (1rep) -> shoulder issue preventing gains (switched to DB Chest Press. I can do 5 to 8reps with 42.5lbs DBs)

    Shoulder Press: 85lbs (1rep) -> shoulder issue preventing gains

    Clean: 130lbs (1rep) -> stopped

    Clean and Jerk: 125lbs (1rep) -> stopped

    Push Press: 115lbs (1rep) -> stopped

     

    I looked at Cheat and Recover program, it sounds very interesting.

    However, to your point I am debating should I cut to 13%-15% first before starting bulk?

     

    Appreciate any advice!

  • Posted On: 06-17-18, 7:26 pm (EDT) #4

    Skinny fat Training recommendation

    June 17, 2018, 7:26 pm
    Posted by: Inam_ki

    Hi Scott,

     

    Thank you for the quick response sir!

     

    You are correct, I am not newbie to resistance training. But, I am new to bodybuilding type of training.

    To answer your question: did you ever have a good diet with a good surplus to build muscle?

    • July2017 to Oct2017
      • I had a good surplus plan 2000 - 2300cal
      • Crossfit and some 5x5 strength program
      • Resutls: I gained 5lbs with some muscle, but I put on belly fat as well.
        • With a shoulder pain, I decided to stop crossfit and focus on strenght
    • Oct2017 to March2018:
      • carbcycling around 1550(Low), 1750 (Medium), 1950(High) calories.
      • 5x5 strenght program
      • Results: I dropped 5lbs and I think I preserved muscle
    • Since April2018
      • Eating clean at 1800 calories.
      • I started following your videos and modified my training to do 8-12rep range for compounded movements and added accessories.
        • This helped me gain confidence and I saw improvements in my strength.
        • Below are my current strenght levels..

    Back Squat: 200lbs (1rep) -> progressing good

    Deadlift: 270lbs (1rep) -> progressing good

    Bent over rows 125lbs (1rep) ->progressing good

    Bench Press: 110lbs (1rep) -> shoulder issue preventing gains (switched to DB Chest Press. I can do 5 to 8reps with 42.5lbs DBs)

    Shoulder Press: 85lbs (1rep) -> shoulder issue preventing gains

    Clean: 130lbs (1rep) -> stopped

    Clean and Jerk: 125lbs (1rep) -> stopped

    Push Press: 115lbs (1rep) -> stopped

     

    I looked at Cheat and Recover program, it sounds very interesting.

    However, to your point I am debating should I cut to 13%-15% first before starting bulk?

     

    Appreciate any advice!

    OK awesome!

     

    I think the best course would be to go into a cut first. While you might not gain muscle while cutting, you can probably maintain your strength, or even get stronger depending on the training you use. Cheat & Recover will definitely help you maintain or gain strength because of all the overloading.

     

    It kind of depends what is most important to you right now.. is it bulking up and adding more muscle? Or would you rather get leaner first? I know you want both in the long-run with 10-12% bodyfat and gaining more muscle.. but because you're no longer in that newbie stage for resistance training, you probably have to choose one or the other right now.

     

    And you'll likely have an easier time building muscle at a slightly lower body fat %, because (generally) testosterone levels tend to be a bit higher.

  • Posted On: 06-17-18, 11:07 pm (EDT) #5

    Skinny fat Training recommendation

    June 17, 2018, 11:07 pm

    Hi Scott,

     

    Thank you so much for the clarity. I agree with you I will go into a cut first.

    Should I start with PPL + circuits or Cheat & Recover + circuits? Any recommendation on circuits?

     

    Thanks a lot again. You are awesome!

  • Posted On: 06-18-18, 11:02 pm (EDT) #6

    Skinny fat Training recommendation

    June 18, 2018, 11:02 pm
    Posted by: Inam_ki

    Hi Scott,

     

    Thank you so much for the clarity. I agree with you I will go into a cut first.

    Should I start with PPL + circuits or Cheat & Recover + circuits? Any recommendation on circuits?

     

    Thanks a lot again. You are awesome!

    Go with PPL first for your cut, and use the circuits that are part of the program. Then once you're ready for a bulk, you'll be a bit more experienced in the weight training side of things and you can start using Cheat & Recover 😁 

  • Posted On: 06-23-18, 1:55 am (EDT) #7

    Skinny fat Training recommendation

    June 23, 2018, 1:55 am

    Thanks Scott!

  • Posted On: 06-24-18, 12:19 am (EDT) #8

    Skinny fat Training recommendation

    June 24, 2018, 12:19 am
    Posted by: Inam_ki

    Thanks Scott!

    My pleasure @inam_ki!

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