Aaigh! I've become "skinny fat"! :(

[Goblin]

I just came to this realization and I need help, stat. I lack the distance at this point to be real objective about what I need to do.

I used to be just skinny. 5'9", between 125 and 135 lbs. I lived on alcohol, drugs, and cigarettes for a long time and looked like a spider monkey. After I quit all that mess, I went through almost 4 years as a very strict vegan.

In 2002, I said "to hell with it" (sick of being weak and farting like a funny car) and started eating meat again, along with training Brazilian jiu-jitsu and lifting weights on something beyond an "assing around" basis for the first time in my life. I quickly put on a decent amount of muscle and not very much fat. Looking good.

Then about 2004, I got pretty fucked up in the head. Stopped training BJJ or doing any kind of cardio. Kept lifting weights, started eating like ****, took handfuls of antidepressants. Got up to a strong-but-fat 215 lbs.

Obviously I wasn't really happy or healthy at 5'9" and 215 lbs. I weaned myself off the antidepressants and cleaned up my diet a little. Once I went off the antidepressants, the weight melted off, along with a lot of muscle. Since January of 2005, I've gone from 215 lbs to what seems to be my set point of about 145 lbs. Definitely a change for the better.

I started skating again last summer and, predictably, fell off my board and goobered up my wrists, even though I know better than to catch myself on my wrists. Happens. So, I had to take a few months off lifting.

Now I can no longer escape the fact that even though I weigh 145 lbs and have a 29-30" waist, I look like **** with my shirt off. Shirt on? I look fine. Shirt off? I've developed a little potbelly and (shudder) the beginnings of moobs. I also have a slight double chin, even at this weight.

I've got to do something about this. This **** will not stand.

I understand that some of the problem is loose skin, exacerbated by the fact that I've catabolized a lot of muscle. But even at 145 lbs, I suspect my bodyfat is uncomfortably high.

My resources:
Bench
Trap bar (aka hex bar, shrug bar)
Olympic bars and dumbbells
Olympic and standard weights
Stationary bike
Power rack
Adequate funds for protein and other supplements to my diet.

I also have a homemade kettlebell, but because my wrists are still a little weak, I'm not comfortable doing ballistic exercises.

My constraints:
- Need relatively short workouts centered around compound exercises, as I'm on call 24 hours a day on most days, and can't block off more than about an hour at a time, counting warm-up/cool-down. I will make time to work out, but I can't be putting in marathon strength training sessions.
- I'm already ridiculously flexible so I'm not particularly worried about preserving or increasing flexibility. Least of my worries.
- I'm not comfortable squatting without a competent spotter, and I work out alone, so I will be substituting trap bar deadlifts for squats.
- I am not after significant hypertrophy. I would be happy at my current weight, or maybe 5 lbs higher, I'm just looking to change my body composition for the better. I realize people don't just accidentally "get huge," but I do want to avoid having to go up a size, as I just spent a large amount of money (for me) on new business clothes. I'd rather add muscle very slowly while burning fat, as opposed to adding a lot of muscle and fat and then dieting down. I prefer a lean look, and I don't think I could get huge if I wanted to.

I have a good grounding in the basics, but I'm so far off-track now that I'm having trouble filtering out the static and figuring out what I need to be doing. I could use some advice on both routine and diet. I do not like the "skinny fat" look, as I like to preserve the option of running around public places naked should such a maneuver be called for.

 

[drizzt3117]

If you want strength but not necessarily hypertrophy, 5x5s may be the way to go... your set of workouts seem fine, so just put together fairly short but balanced workouts and follow them, and some cardio to round things out. Sounds like you already have a pretty good idea of what to do.

Originally Posted by Goblin

I just came to this realization and I need help, stat. I lack the distance at this point to be real objective about what I need to do.

I used to be just skinny. 5'9", between 125 and 135 lbs. I lived on alcohol, drugs, and cigarettes for a long time and looked like a spider monkey. After I quit all that mess, I went through almost 4 years as a very strict vegan.

In 2002, I said "to hell with it" (sick of being weak and farting like a funny car) and started eating meat again, along with training Brazilian jiu-jitsu and lifting weights on something beyond an "assing around" basis for the first time in my life. I quickly put on a decent amount of muscle and not very much fat. Looking good.

Then about 2004, I got pretty fucked up in the head. Stopped training BJJ or doing any kind of cardio. Kept lifting weights, started eating like ****, took handfuls of antidepressants. Got up to a strong-but-fat 215 lbs.

Obviously I wasn't really happy or healthy at 5'9" and 215 lbs. I weaned myself off the antidepressants and cleaned up my diet a little. Once I went off the antidepressants, the weight melted off, along with a lot of muscle. Since January of 2005, I've gone from 215 lbs to what seems to be my set point of about 145 lbs. Definitely a change for the better.

I started skating again last summer and, predictably, fell off my board and goobered up my wrists, even though I know better than to catch myself on my wrists. Happens. So, I had to take a few months off lifting.

Now I can no longer escape the fact that even though I weigh 145 lbs and have a 29-30" waist, I look like **** with my shirt off. Shirt on? I look fine. Shirt off? I've developed a little potbelly and (shudder) the beginnings of moobs. I also have a slight double chin, even at this weight.

I've got to do something about this. This **** will not stand.

I understand that some of the problem is loose skin, exacerbated by the fact that I've catabolized a lot of muscle. But even at 145 lbs, I suspect my bodyfat is uncomfortably high.

My resources:
Bench
Trap bar (aka hex bar, shrug bar)
Olympic bars and dumbbells
Olympic and standard weights
Stationary bike
Power rack
Adequate funds for protein and other supplements to my diet.

I also have a homemade kettlebell, but because my wrists are still a little weak, I'm not comfortable doing ballistic exercises.

My constraints:
- Need relatively short workouts centered around compound exercises, as I'm on call 24 hours a day on most days, and can't block off more than about an hour at a time, counting warm-up/cool-down. I will make time to work out, but I can't be putting in marathon strength training sessions.
- I'm already ridiculously flexible so I'm not particularly worried about preserving or increasing flexibility. Least of my worries.
- I'm not comfortable squatting without a competent spotter, and I work out alone, so I will be substituting trap bar deadlifts for squats.
- I am not after significant hypertrophy. I would be happy at my current weight, or maybe 5 lbs higher, I'm just looking to change my body composition for the better. I realize people don't just accidentally "get huge," but I do want to avoid having to go up a size, as I just spent a large amount of money (for me) on new business clothes. I'd rather add muscle very slowly while burning fat, as opposed to adding a lot of muscle and fat and then dieting down. I prefer a lean look, and I don't think I could get huge if I wanted to.

I have a good grounding in the basics, but I'm so far off-track now that I'm having trouble filtering out the static and figuring out what I need to be doing. I could use some advice on both routine and diet. I do not like the "skinny fat" look, as I like to preserve the option of running around public places naked should such a maneuver be called for.

 

[Tiranis]

The Prison Workout could be a nice addition: http://www.geocities.com/rutgerseskrima/art_prison.html It's really simple and due to the quick changes in movements and muscles used it burns far more calories than usual workout in less time. You need cardio, that is number one priority in your situation as working with weights won't get you what you're looking for. As you have a bike, use it. Obviously I'm no expert, but I know from personal experience that if you want to go from skinny fat to having muscles and still being skinny you have to have a lot of cardio, obviously if it's an option it's also good to switch between riding the bike and running.

 

[mensimageconsultant]

"Skinny fat" suggests diet is the biggest problem. Probably protein is lacking. About a pound per pound of body weight, please, with at least 20 grams per meal. There should be about 6 meals per day. (To lessen the nuisance, protein shakes are recommended.) Cut out simple carbs except in the pre- and post-exercise meals. Carbs should be consumed like desserts, after the other portions. (That contradicts the article below.) Added fat from olives, nuts, and fish oils should be your only added fat. (Fat built into meat, chocolate, etc. is unavoidable, although you should avoid ***** cuts of meat. Flax seed is better than pure fat from flax oil.) Limit salt intake. Drink green tea. Get 7-8 hours of sleep every night.

FYI, Yahoo has a lengthy list of tips.

 

[Georgia_Gent]

One word: Burpees

 

[jaustin]

Will Burpees make you look buffer?

 

[Toiletduck]

it will probably tone you up, so if you are "skinny fat" you will probably end up looking skinny.

 

[Silk]

My goodness, your weight fluctuates quite a bit from between 125 and 135 lbs, to 215 lbs and then to 145 lbs. I am not an expert and I am probably repeating the obvious - but this isn't healthy.

In any case, stay young, keep fit, eat well and be healthy.

Regards.

 

[Nantucket Red]

How do you pronounce "Aaigh"?

 

[Matt]

I know exactly what you mean.

About 3 mths ago I was sitting at a barbershop getting a shave, looked in the mirror, and for the first time in my life i thought "that dude is fat"

Ive taken up boxing 3x a week for under an hour a session (lunchbreak), and the weight has just melted off, highly recommended.

In terms of what is actually involved in a session (all rounds 3 mins on, 1 min off):

3 rounds skipping, with crunches in the 1 min break time
3 rounds shadow boxing (the first is mostly just to get the shoulders loose, go as hard as I can in the next two)
3 rounds mitt work
3 rounds on the floor-to-ceiling speedball thing
3 rounds heavy bag
3 x 10 burpees with double pushups. At the end of the session, this is about all I can muster.

Collapse.

Note that where I live is like 80% humidity every day, which is certainly conducive to sweating off a pound or two, but I can happily report Im getting to the point (after just a couple months) where I think I am in pretty decent shape.

hth