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  1. #1
    Registered User androyd's Avatar
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    Unhappy I work out 5 days/week, but am skinny fat at 5'9" & 160 lbs... *BEGGING FOR HELP!*

    Hello,

    This is my first post on the forum and I desperately need help. This is difficult for me to write about, but I've decided I finally need to make a serious change in my life. As stated in the title, I'm 5'9" and 160 lbs, but carry an unproportionatey large amount of fat throughout my whole torso region. From my chest all the way down to my lower abs, and in my upper arms as well, I've got way too much fat stored considering my height, weight, and how OFTEN and HARD I work out. I look extremely thin/borderline anorexic with clothes on, but if you were to see me without a shirt, you'd be shocked. Without flexing my abs, I have a large spare tire, love handles, and my chest is flabby. The only decent definition I have is in my biceps, forearms, and legs, and that's only because I don't carry much fat in those areas. My face is quite thin as well.

    I think my eating habits (or specifically lack thereof) are what's killing me, but I need to know for certain and, more importantly, find out how I can change things without becoming completely obsessed about what I eat (since I already do that anyway). I have a mental obstacle about eating at any time in the day before I work out. I think it's due to a general fear of gaining bad weight, i.e. fat, and for some illogical reason, I think if I eat at any point in the day prior to working out, that I'll gain weight and fat during that time since I won't be working out. In essence, I've convinced myself it's only healthy to eat once I'm done working out.

    The problem is that I don't usually work out until 7pm, when I finish work. I won't eat anything for the entire day until I'm done with my work out. Simply put, it's usually around 9pm before I eat anything for the first time in a day. I will only drink a ton of water throughout the day prior. Frankly, I don't even know how I make it through my work outs sometimes, seeing that my body must be dying for fuel. I experience tremendous hunger pains and light-headedness throughout the day, but I refuse to eat. I know this makes no sense to do, but again, it's become a mental obstacle, but I'm finally ready to change. *** I don't care if I gain weight, in fact I want to, I just want to lose all my torso region fat first. Right now my body just looks out of balance. ***

    As for my work out routine, I need to know if I'm overtraining, or whether the routine sounds fine (just as long as I get my eating habits and nutrition in order of course). So here goes:

    As stated, I work out about 5 days per week on average. I always start with one hour straight of hard cardio on a stair or eliptical machine, and then I lift weights and do sit-ups for the next half hour. I only use dumbbells and do the normal chest, shoulder, tricep, and bicep exercises, rotating days for the different muscle groups. I end-up doing each of those groups twice or even three times a week, since I don't do any legs because I already do so much cardio, which seems to make my legs quite defined enough. In each hand, I lift 50 lb dumbbells for bench, 45 lbs for flies, 30 lbs for biceps, 25 or 20 for shoulders depending on exercise, and 20 lbs for triceps. Looking around at what others lift at the gym, and especially for my size, it appears that I lift a decent amount of weight for each exercise, but I'm probably wrong about this too, and can't really see any muscle gains I've made due to the unproportionate amount of stored fat I have in the torso region.


    Questions I have:

    1. If I try eating every 3 hours (the 4 to 6 meals per day approach), will my body FINALLY stop storing the things I eat as fat and, instead, finally start burning the stored fat I already have? I know this may sound stupid, but if my body stops storing what I eat directly into my torso region as fat, where will it go instead?

    2. I sweat a lot during my work outs in the above, unhealthy conditions. So what exactly is it that I'm sweating off, since I won't have eaten for the entire day prior?

    3. Should I be cutting or bulking? I realize, if anything, I may be a bit underweight for my height, but I'm serious about this question. Shouldn't I actually be cutting (the right way of course!) to get rid of this fat? And if so, what should my diet be like to lose the fat in this torso region? At the same time, my dream is to add a solid 10-15 lbs of lean muscle (I do NOT want to get BIG), but can I do so without "bulking", and rather just by eating more consistently?

    4. Do I need to cut down on cardio, or perhaps just do it AFTER I lift? Again, as of now, it's the first thing I do for one hour each time I go to the gym (5 hrs/week of cardio). I'm much better at cardio than lifting, and if it will help me lose the fat in my torso (combined with the right nutrition plan of course), I will not have a problem still doing it every day at the gym. I am willing to change the order I do the cardio in if that were to help my situation however. At the same time, if someone were to say that I should only do cardio perhaps 2 or 3 times per week, I'd be a little scared to cut back that much.


    I apologize for the long-winded first post, but would sincerely appreciate any knowledgeable feedback... I'm really desperate at this point. I essentially feel that I've been wasting my work outs for many years now and this has me seriously depressed, considering the tremendous amount of time I've put into things. For how long I've been doing this and considering how hard I think I'm training, I should be well defined everywhere with great lean muscle build, but I'm nowhere close. If anything, I look completely unhealthy with clothes on, and quite disproportionate without them. Thank you ahead of time for your patience and willingness to help.
    Last edited by androyd; 02-12-2008 at 11:54 PM.
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    im 5'9 150 pounds right now. i know what works for me. and it's what im doing. but that doesn't necessarily mean it's going to work for you. starting tomorrow im going to start posting my routine and my diet. so if you need advice or have questions why im doing what im doing just ask. but so you know. i never do cardio. especially never before. and also i never do abs.
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    congrats on wanting to make a change in your lifestyle.

    foods to eat: oats, whey, milk, eggs, beef, chicken, fish, pork, turkey, whole wheat products, sweet potatoes, wild rice, peanut butter, avacado, olive oil, veggies, fruits

    dont eat: candy, sweets, junk food, fast food.

    work outs: REDUCE YOUR CARDIO!!! youre doing way too much cardio, especially pre weight lifting. if youre going to do cardio, do it after the workout.

    meals: eat 6 times a day, every 3 hours. get 50 grams of protein per sitting. 100 grams of carbs in the morning. EAT A LOT! if you want to gain a lot of muscle, you need to take in a lot of food. if its clean healthy food, you will experience very minimal fat gains, if any at all. its all about the diet.

    rest: sleep 8 hours a day. no less.


    i read a quote on this site which makes a lot of sense: "bodybuilding is simple, but its not easy"

    stick to your diet, train hard, rest well, eat up

    if you'd like some help with your training routine just send me a pm

    good luck!
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    1. If I try eating every 3 hours (the 4 to 6 meals per day approach), will my body FINALLY stop storing the things I eat as fat and, instead, finally start burning the stored fat I already have?

    In order to burn fat your body needs something to burn. By not eating all day you will slow your metabolism down, and throw your body into a state of starvation making it hold on to any fat.

    2. I sweat a lot during my work outs in the above, unhealthy conditions. So what exactly is it that I'm sweating off, since I won't have eaten for the entire day prior?

    Sweat is just water and salt [your body's way of thermoregulation]

    3. Should I be cutting or bulking?

    Neither until you start getting a base to work with

    4. Do I need to cut down on cardio, or perhaps just do it AFTER I lift?

    I would do a max of 30 minutes after you workout if your goal is to burn fat
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    Registered User androyd's Avatar
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    Thanks for the replies thus far. Hope people won't mind me bumping this over the next few days, just looking for as much feedback as possible. Could barely sleep at all last night, as I'm so excited to make this change (hoping that it'll cut the stored fat), but realize it means that I basically have to reprogram my entire mental thought process towards eating.. and a lot more frequent trips to the grocery store of course.
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    Seems like a common case of undereating / overtraining / and not resting the body enough

    sorry my post may seem pointless and boring.. but try toning it down to a 4 day split.. focus on giving the body rest.. make it a priority to eat every 3 hours regardless .. all meals should be P+C+F except for PWO where you should take in a load of Protein and carbs..

    track your food intake on fitday.com and re-evaluate your diet.

    its that simple, but it soudns stupid.. i know it may seem like I am a dick, but really man you need to give your body rest, and you will start seeing results and giving your body enough food for what you are doing
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    Registered User androyd's Avatar
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    Nope, don't sound like a dick at all, that's for reiterating good common sense. Question though, does "PWO" mean "pre" or "post" work out? And why shouldn't you have any fat in PWO meals?

    There's something important that I forgot to mention in my first post. Not only have I not been eating until around 9pm everyday (which comes after my workout at 7pm), but then when I do eat, I easily eat anywhere from 1500 to 2500 calories at that time. It usually includes a HUGE plate of spaghetti AND some of the following: nuts, oatmeal, PB&J sandwich, crackers, fig newtons, wheat thins, popcorn, cereal. Yes, for the longest time, I've been doing ALL of my eating for the ENTIRE DAY around 9pm and it includes most of the above mentioned items.

    Question: Is what I'm eating wrong and therefore the reason for my fat storage? Or, is what I'm eating ok and it's just that I've failed to spread it out over the course of the day? My body feels like it goes into shock after I'm done eating every night... I suddenly get quite exhausted/borderline sick after I'm done.
    Last edited by androyd; 02-13-2008 at 10:32 AM.
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  8. #8
    Dieting and lovin it LaxPro's Avatar
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    you are driving your body into the ground because you are engaging in so much physical activity without giving yourself the proper nurishment. it is a very bad idea not to eat all day. your metabolism is probably extremly sluggish. you need to eat before your workout. this is common sense; you need to provide your body with energy to carry out work. if you are just exercising blindly without any sort of food in your system, your body is going to register that you are in starvation mode and it will hoard any fat that it has and will use muscle as a form of energy. i'm sure you wonder why you workout so hard but don't have any muscle. it's because you aren't eating.
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    1. No. Eating more frequently really isn't going to change that.

    2. Sweat has no impact on permanent weight loss. It's water and ...

    Sweat can be made in response to nerve stimulation, hot air temperature, and/or exercise. When the sweat gland is stimulated, the cells secrete a fluid (primary secretion) that is similar to plasma -- that is, it is mostly water and it has high concentrations of sodium and chloride and a low concentration of potassium -- but without the proteins and fatty acids that are normally found in plasma.

    3. Bulk, I'll get into more detail later.

    4.Probably after lifting, nothing like tons of cardio, imo, to turn someone skinny fat.

    Take a week off and let your body recover from all the stress you've been giving it. Pick a good 5x5, full body, upper/lower/push program that focuses on compounds and aim to better yourself in the compound lifts, especially those movements that use bodyparts that are lagging behind. This program will have you going to the gym 3 times a week if possible.(M W F)

    Eat a few hundred calories over maintenance, and if you want, do 1-2 sessions of cardio a week after lifting.


    This is if you do not have a sports activity. Some will disagree with me, but it's what I've seen that works.
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    Originally Posted by LayzieBone085 View Post
    Seems like a common case of undereating / overtraining / and not resting the body enough

    sorry my post may seem pointless and boring.. but try toning it down to a 4 day split.. focus on giving the body rest.. make it a priority to eat every 3 hours regardless .. all meals should be P+C+F except for PWO where you should take in a load of Protein and carbs..

    track your food intake on fitday.com and re-evaluate your diet.

    its that simple, but it soudns stupid.. i know it may seem like I am a dick, but really man you need to give your body rest, and you will start seeing results and giving your body enough food for what you are doing

    undereating??????????? How can one go the entire day and not eat a single morsel PLUS train 5x a week....something isnt right
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    Originally Posted by androyd View Post
    Nope, don't sound like a dick at all, that's for reiterating good common sense. Question though, does "PWO" mean "pre" or "post" work out? And why shouldn't you have any fat in PWO meals?

    There's something important that I forgot to mention in my first post. Not only have I not been eating until around 9pm everyday (which comes after my workout at 7pm), but then when I do eat, I easily eat anywhere from 1500 to 2500 calories at that time. It usually includes a HUGE plate of spaghetti AND some of the following: nuts, oatmeal, PB&J sandwich, crackers, fig newtons, wheat thins, popcorn, cereal. Yes, for the longest time, I've been doing ALL of my eating for the ENTIRE DAY around 9pm and it includes most of the above mentioned items.

    Question: Is what I'm eating wrong and therefore the reason for my fat storage? Or, is what I'm eating ok and it's just that I've failed to spread it out over the course of the day? My body feels like it goes into shock after I'm done eating every night... I suddenly get quite exhausted/borderline sick after I'm done.
    Post workout.

    Eating fat post workout slows down gastric emptying, delayed nutrient absorption, etc. Many will say to stay away from fat post workout, but, really, anecdotally, from my experience it's not a big role in body transformation.

    You don't eat anything until 9PM? Change that, now. Eat breakfast, eat another meal, then a 3rd for pre workout. Then eat your during/post workout meal. A 5th if possible.

    Find out total calories now and add about 500 to it. Up protein intake as well. No way are you getting enough protein if you only eat 1 meal.
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    Registered User androyd's Avatar
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    Originally Posted by Richie_Awesome View Post
    Post workout.

    Eating fat post workout slows down gastric emptying, delayed nutrient absorption, etc. Many will say to stay away from fat post workout, but, really, anecdotally, from my experience it's not a big role in body transformation.

    You don't eat anything until 9PM? Change that, now. Eat breakfast, eat another meal, then a 3rd for pre workout. Then eat your during/post workout meal. A 5th if possible.

    Find out total calories now and add about 500 to it. Up protein intake as well. No way are you getting enough protein if you only eat 1 meal.
    Thank you for the feedback.

    I've eaten a big bowl of raisin bran for breakfast almost 2 hours ago and intend to eat some chicken and rice in about an hour. One hour after that I will go to the gym. I will lift first and then finish with 40 minutes of cardio only, instead of one hour. I will then eat within the hour of getting home from the gym. I will eat something small 3 hours after that. And for the final time of the day, which will be dinner, I will eat 3 hours after that. How does that sound? That's 5 meals spread out.

    Finally, you said in your prior post that "eating more frequently really isn't going to change that". That was in response to this question:

    1. If I try eating every 3 hours (the 4 to 6 meals per day approach), will my body FINALLY stop storing the things I eat as fat and, instead, finally start burning the stored fat I already have? I know this may sound stupid, but if my body stops storing what I eat directly into my torso region in the form of fat, where will it go instead?
    So if eating smaller, more frequent meals (plus doing less cardio and lifting first) STILL WON'T BURN MY STORED BODY FAT, then how in the world will I ever lose it?
    Last edited by androyd; 02-13-2008 at 10:58 AM.
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    First off welcome to the site. I found this place to be pretty helpful, and due to some of the tips. I've personally looked better than I ever did before.

    1. Yes you can eat 4 -6 times a day to keep your bloodsugar levels stable, keep your body constantly working and digesting the food.

    2. You're just sweating off the water you drank.

    3. Get a good meal plan going, take a look at what you're eating. If you need to, look at the Macro breakdown and then stick to it. I'm not sure how much bodyfat you have so I can't say whether you should bulk or not. Its really up to you. But to lose weight, create a calorie deficit, by 3-500 calories. But it sounds like a lot of your habits are catabolic (Breaking down muscle).

    4. You don't have to cut down on the cardio, I would just do the Cardio After your lifts. And also a part of burning fat is building muscle, which in turn raises your metabolism and burns more. So if at all possible I would do leg workouts as well. And I'm not sure if you're doing it, but try a full body workout.

    Working out is half of the battle, nutrition is more important.
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    Originally Posted by androyd View Post
    Thank you for the feedback.

    I've eaten a big bowl of raisin bran for breakfast almost 2 hours ago and intend to eat some chicken and rice in about an hour. One hour after that I will go to the gym. I will lift first and then finish with 40 minutes of cardio only, instead of one hour. I will then eat within the hour of getting home from the gym. I will eat something small 3 hours after that. And for the final time of the day, which will be dinner, I will eat 3 hours after that. How does that sound? That's 5 meals spread out.

    Finally, you said in your prior post that "eating more frequently really isn't going to change that". That was in response to this question:



    So if eating smaller, more frequent meals (plus doing less cardio and lifting first) STILL WON'T BURN MY STORED BODY FAT, then how in the world will I ever lose it?
    Raisin bran? Add protein to that. Breakfast you must always get protein!!! 1/2 can tuna, some hamburger, chicken. Beans. Eggs, egg whites. So many choices, but add it. Make sure you are getting protein in every meal.

    40 minutes of cardio is a lot bro. I'm assuming steady state. I don't see a lot of purpose of steady state cardio in your condition.

    For body composition, meal consistency is far more important than the frequency. (i.e., 3 meals a day followed every day for a year is a lot better than 4 meals a day, then 7 meals a day, then 3 meals a day, then 8 meals)

    And if you follow a good weight program focusing on compounds, increase protein intake and eat more meals with a slight bulk, and, give it time, your body will change. And limit the cardio some.
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    Registered User androyd's Avatar
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    Originally Posted by Richie_Awesome View Post
    Raisin bran? Add protein to that. Breakfast you must always get protein!!! 1/2 can tuna, some hamburger, chicken. Beans. Eggs, egg whites. So many choices, but add it. Make sure you are getting protein in every meal.

    40 minutes of cardio is a lot bro. I'm assuming steady state. I don't see a lot of purpose of steady state cardio in your condition.

    For body composition, meal consistency is far more important than the frequency. (i.e., 3 meals a day followed every day for a year is a lot better than 4 meals a day, then 7 meals a day, then 3 meals a day, then 8 meals)

    And if you follow a good weight program focusing on compounds, increase protein intake and eat more meals with a slight bulk, and, give it time, your body will change. And limit the cardio some.
    Thanks for your help bro.

    The 2 cups of raisin bran and 1 cup of skim milk I ate supposedly gives me 16g of protein, is that not enough? I will get more protein in an hour when I eat the chicken and rice and then it'll be off to the gym. I will eat more protein in the final 3 meals as well. How much total protein from whole foods do I need in one day?

    Tomorrow, I will be buying a ton of eggs, tuna, sliced turkey, roast beef, chicken breasts, low-fat cheese, and whole wheat bread in bulk. Question: How many eggs should I eat in the morning or in one day total? And should it be just the whites (throw yolk down sink) or should I eat the whole thing?

    Yeah, it's just steady state cardio for the most part, eventhough the routine I do on the climber or eliptical machine has peaks and valleys in it where you're working harder at certain times. The thing is, I've always been MUCH better at cardio than at weights, and frankly, I'm pretty weak at this point and only know basic exercises for the chest, shoulders, arms, tri's, and legs. I just can't see spending anything more than 30 minutes at the gym if all I'm doing is lifting weights and not doing any cardio. And if I eat all that food, something doesn't seem right in my head that I will ever get lean ripped, which is ALL I want.

    Finally, I like your comment about "meal consistency" being more important than "meal frequency", makes logical sense and that's what I've promissed myself I'm going to do starting today.. I will never starve myself again! But the question still remains.. if I'm being consistent with, say, 3 solid meals a day and working out the right way (more weights, less cardio), will that not necessarily guarantee that I will lose my current stored body fat? If not, what is the best approach to lose that once I've gotten my nutrition under control?
    Last edited by androyd; 02-13-2008 at 11:41 AM.
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    Originally Posted by androyd View Post
    I think my eating habits (or specifically lack thereof) are what's killing me, but I need to know for certain and, more importantly, find out how I can change things without becoming completely obsessed about what I eat (since I already do that anyway). I have a mental obstacle about eating at any time in the day before I work out. I think it's due to a general fear of gaining bad weight, i.e. fat, and for some illogical reason, I think if I eat at any point in the day prior to working out, that I'll gain weight and fat during that time since I won't be working out. In essence, I've convinced myself it's only healthy to eat once I'm done working out.
    You will probably overcome your mental obstacle after you start eating the right foods in the right quantities. You can completely change your body composition in a few short months if you give it the right nutrients (diet programming is key) and the right stimulus (correct training programming) to grow.

    The problem is that I don't usually work out until 7pm, when I finish work. I won't eat anything for the entire day until I'm done with my work out. Simply put, it's usually around 9pm before I eat anything for the first time in a day. I will only drink a ton of water throughout the day prior. Frankly, I don't even know how I make it through my work outs sometimes, seeing that my body must be dying for fuel. I experience tremendous hunger pains and light-headedness throughout the day, but I refuse to eat. I know this makes no sense to do, but again, it's become a mental obstacle, but I'm finally ready to change. *** I don't care if I gain weight, in fact I want to, I just want to lose all my torso region fat first. Right now my body just looks out of balance. ***
    It's good that you're ok with gaining weight, because in order for your muscles to grow, you're going to have to provide your body with more calories in food than it uses throughout the day.

    As for my work out routine, I need to know if I'm overtraining, or whether the routine sounds fine (just as long as I get my eating habits and nutrition in order of course). So here goes:

    As stated, I work out about 5 days per week on average. I always start with one hour straight of hard cardio on a stair or eliptical machine, and then I lift weights and do sit-ups for the next half hour. I only use dumbbells and do the normal chest, shoulder, tricep, and bicep exercises, rotating days for the different muscle groups. I end-up doing each of those groups twice or even three times a week, since I don't do any legs because I already do so much cardio, which seems to make my legs quite defined enough. In each hand, I lift 50 lb dumbbells for bench, 45 lbs for flies, 30 lbs for biceps, 25 or 20 for shoulders depending on exercise, and 20 lbs for triceps. Looking around at what others lift at the gym, and especially for my size, it appears that I lift a decent amount of weight for each exercise, but I'm probably wrong about this too, and can't really see any muscle gains I've made due to the unproportionate amount of stored fat I have in the torso region.
    Your training program is not optimal. I would recommend looking around for programs on this forum. Some good ones to look at are "Starting Strength", "Madcow 5x5". Remember that you have GOT to be doing the exercises in these programs with proper form to see optimal results. I'm assuming that you don't know how to squat correctly, so I would suggest you learn how to as soon as you can. And by the way, you should probably back off the cardio a lot; you should be more focused on gaining weight and gaining muscle.

    Questions I have:

    1. If I try eating every 3 hours (the 4 to 6 meals per day approach), will my body FINALLY stop storing the things I eat as fat and, instead, finally start burning the stored fat I already have? I know this may sound stupid, but if my body stops storing what I eat directly into my torso region as fat, where will it go instead?

    I think other people have addressed this question already. I think you should consider looking into the I.F.F. style of eating, because you are so used to eating nothing during the day and getting all of your food in at night (it's perfect for you because you work out at later in the day). There's a huge thread on it in this forum. If you don't want to do IFF, then eating about every 3 hours is probably the most optimal choice.


    3. Should I be cutting or bulking? I realize, if anything, I may be a bit underweight for my height, but I'm serious about this question. Shouldn't I actually be cutting (the right way of course!) to get rid of this fat? And if so, what should my diet be like to lose the fat in this torso region? At the same time, my dream is to add a solid 10-15 lbs of lean muscle (I do NOT want to get BIG), but can I do so without "bulking", and rather just by eating more consistently?
    Just live with the fat you have currently and bulk. Give your body a base to work with before you cut, you will thank me later.


    I apologize for the long-winded first post, but would sincerely appreciate any knowledgeable feedback... I'm really desperate at this point. I essentially feel that I've been wasting my work outs for many years now and this has me seriously depressed, considering the tremendous amount of time I've put into things. For how long I've been doing this and considering how hard I think I'm training, I should be well defined everywhere with great lean muscle build, but I'm nowhere close. If anything, I look completely unhealthy with clothes on, and quite disproportionate without them. Thank you ahead of time for your patience and willingness to help.
    Read stickies and important posts on this forum until you can't handle reading any more. You put a lot of effort into your post ... take the time to put the effort into executing your plans. All the information is out there.

    Good luck

    -and drink milk
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    Originally Posted by androyd View Post
    Thanks for your help bro.

    The 2 cups of raisin bran and 1 cup of skim milk I ate supposedly gives me 16g of protein, is that not enough? I will get more protein in an hour when I eat the chicken and rice and then it'll be off to the gym. I will eat more protein in the final 3 meals as well. How much total protein from whole foods do I need in one day?

    Tomorrow, I will be buying a ton of eggs, tuna, sliced turkey, roast beef, chicken breasts, low-fat cheese, and whole wheat bread in bulk. Question: How many eggs should I eat in the morning or in one day total? And should it be just the whites (throw yolk down sink) or should I eat the whole thing?

    Yeah, it's just steady state cardio for the most part, eventhough the routine I do on the climber or eliptical machine has peaks and valleys in it where you're working harder at certain times. The thing is, I've always been MUCH better at cardio than at weights, and frankly, I'm pretty weak at this point and only know basic exercises for the chest, shoulders, arms, tri's, and legs. I just can't see spending anything more than 30 minutes at the gym if all I'm doing is lifting weights and not doing any cardio. And if I eat all that food, something doesn't seem right in my head that I will ever get lean ripped, which is ALL I want.

    Finally, I like your comment about "meal consistency" being more important than "meal frequency", makes logical sense to me and that's what I've promissed myself I'm going to start to do starting today. But the question still remains.. if I'm being consistent with, say, 3 solid meals a day and working out the right way (more weights, less cardio), will that not necessarily guarantee that I will lose my current stored body fat? If not, what is the best approach to lose that once I've gotten my nutrition under control?
    16g really isn't enough. My 3 oz of chicken I eat as a snack has more protein than that

    I'd get at least 30g of protein for breakfast. Being that you are 160 lbs, I would aim for 160g of protein, it's mostly a golden standard. But it's fine if you go over/under that number by 10-20g.

    Eat the whole egg if possible. The amount is up to you and your budget. When eggs were 1$ a dozen here, I was eating 12 whole eggs a day. Now, I eat 4-6 a day, whole. I never throw out the yolks. For you, you could try your raisin bran + milk at breakfast, and add in 2-3 whole eggs on the side or with toast. Then, if you want, another 2-3 eggs later on in the day, but, you may become tired of the repetitious eggs.

    At your point, building muscle will make you look better than losing whatever fat you have. Bulk up and put on muscle, your metabolism will increase, you'll be stronger, and you'll lose body fat if fat gain is kept at a minimum.

    Get better at weights then get back into cardio. You could try an ABABABAB workout with only 2 workouts that you do on monday, wednesday, and friday.

    Bench press, bent over rows, and variations one day. And squats, overhead press, and chinups the other day. Occasionally throwing the deadlift in. It's up to you, but you must focus on the compound exercises at this point.

    Add 50-80 lbs on your flat barbell bench press and rows, 100 lbs to your squat, and be able to chin/pullup your bodyweight + a 45 lbs plate for a few reps and I guarantee you won't be skinny fat.
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    Originally Posted by androyd View Post
    T
    Finally, I like your comment about "meal consistency" being more important than "meal frequency", makes logical sense to me and that's what I've promissed myself I'm going to start to do starting today
    Yes, there is a lot of scientific research to back that up. I'm sure, anecdotally, it works for many as well.

    And, as said above, milk is awesome.
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    Originally Posted by androyd View Post
    And if so, what should my diet be like to lose the fat in this torso region?
    Pretty much everyone hit the nail on the head on what you should do. One thing you must know is that there is no such thing as spot fat reduction in a single spot. You will lose fat based on how your body wants to lose it. No matter how many situps/crunches you do and how much cardio.
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    Your just like me, skinny fat but recently i started getting there 78kg now and 14.8% BF used to be 79KG and 16BF
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    Strong 5 year bump man. Wonder how OP looks today.
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    You need more height.
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