Hoeplessly trying to achieve leanness/muscularity (skinny fat)

[fqa2]

Hello!

I hope you are guys doing well.

I am 168lbs at 5'9in.

I have been struggling with a skinny fat morphology, and I have been trying really hard to get rid of it. I am always at dilemma whether to cut or bulk.. and it is just so mentally exhausting, when I cut.. I feel like I am getting weaker and skinner and when I bulk I feel like my gut is getting bigger.

I have everything in check:
Training: 6 days a week (280lbs leg press, 80lbs BB curl, 160lbs bench press, 110lbs bent over row, can't do squat or dl due to a physio issue)

Diet: All clean and about 220g of protein.

Sleep: Perfect

Supplements: Taurine, Citrulline malate, maca, creatine, betaalanine, hmb, caffeine, b12, alpha lipoic acid

I look much better now than two years ago, I looked so awful now I look so much better and much stronger. I just don't seem to progress more and those love handles are not going. I said to myself that I should cut perhaps and been cutting for a week now, but I'd love to hear your thoughts on this! Do you think I should cut, lean bulk (200-300 calories) or perhaps follow a 500-caloric surplus program?

 

[s.gentz]

I have everything in check:
Training: 6 days a week (280lbs leg press, 80lbs BB curl, 160lbs bench press, 110lbs bent over row, can't do squat or dl due to a physio issue)

Diet: All clean and about 220g of protein.

Sleep: Perfect

If all these were in check you would have no issue accomplishing your goals.
Show us what a week of training and eating looks like.

 

[fqa2]

If all these were in check you would have no issue accomplishing your goals.
Show us what a week of training and eating looks like.

Thank you for your comment
here is my diet and training: (legs taken out temporarily due to a dislocated knee, perhaps will include it back in two weeks)

**Diet

1L milk 0% + banana + fruit

2x Whey

2x Apples

3 eggs + 1x olive oil + 2x toast

100gg cottage cheese

200g cottage cheese

200g chicken breast

350g baked poato + olive oil

2616 calories




Chest/Tri:

DB Bench Press 4x10

DB Incline Press 3x10

Incline Machine Press 3x10

Pec Dec 3x10

Machine Press 3x10

Bicep Curl EZ 3x10 (dropset)

Preacher Curl 3x10 + AB Crunches

Incline Curl 3x21’s + Cable External Rotation

Hammer Curl 3x10

--

Back/Bicep

Chin Ups 4x12 + Cable External Rotation

Underhand Pulldown Bar Attachment + Machine Row 4x12

Straight Arm Pulldown one arm 4x10

High Row 3x10

Tricep Pushdown Straight Bar 3x10

Close Grip Bench Press 3x10

Cable kickback 3x10 + Back Extensions

Skull Crushers 3x10 + Y Raises

--

Shoulders

Military Press 5x10

Wide Seated Row 4x15

DB Lateral Raises 5x20

Cable Rear Delt Flies 4x20

Standing Lateral Raise Machine 4x20 (then do last set as drop set)

--

Rest

--

Chest/Tri

Barbell Bench Press 4x6

Incline DB Press 4x8

Incline Machine Press 3x8

Cable High to Low Crossover 3x8

Middle high cable crossover 3x8

Seated DB Curl 3x8

Incline Curl 3x8

Incline Hammer Curl 3x8

Bayesian Curl 3x8

--

Back/Bi

Chin Ups 4x8

Pull down V 4x8 + Straight Arm Pulldown 4x8

Lat Pulldown machine underhand 4x8

Isolateral + Incline Row 3x8

Yates Row 2x8

Tricep Pushdown Rope 3x8

Close Grip Bench Press 5x8

Skull Crushers 5x8

Dips 2x15 + Back Extensions

--

Shoulders

Military Press 4x8

Cable Raises 4x20

Seated Wide Row 4x12

Standing Lateral Raise Machine 6x12 (then do last set as drop set)

Cable Rear Delt Flies 4x20

 

[stevesmi]

I will focus on ur diet first.

Way too much dairy and no veggies

Read the logs on here and look what guys are eating

 

[Eddie Haskell]

Hello!

I hope you are guys doing well.

I am 168lbs at 5'9in.

I have been struggling with a skinny fat morphology, and I have been trying really hard to get rid of it. I am always at dilemma whether to cut or bulk.. and it is just so mentally exhausting, when I cut.. I feel like I am getting weaker and skinner and when I bulk I feel like my gut is getting bigger.

I have everything in check:
Training: 6 days a week (280lbs leg press, 80lbs BB curl, 160lbs bench press, 110lbs bent over row, can't do squat or dl due to a physio issue)

Diet: All clean and about 220g of protein.

Sleep: Perfect

Supplements: Taurine, Citrulline malate, maca, creatine, betaalanine, hmb, caffeine, b12, alpha lipoic acid

I look much better now than two years ago, I looked so awful now I look so much better and much stronger. I just don't seem to progress more and those love handles are not going. I said to myself that I should cut perhaps and been cutting for a week now, but I'd love to hear your thoughts on this! Do you think I should cut, lean bulk (200-300 calories) or perhaps follow a 500-caloric surplus program?View attachment 34731View attachment 34732View attachment 34733

Thank you for your comment
here is my diet and training: (legs taken out temporarily due to a dislocated knee, perhaps will include it back in two weeks)

**Diet

1L milk 0% + banana + fruit

2x Whey

2x Apples

3 eggs + 1x olive oil + 2x toast

100gg cottage cheese

200g cottage cheese

200g chicken breast

350g baked poato + olive oil

2616 calories




Chest/Tri:

DB Bench Press 4x10

DB Incline Press 3x10

Incline Machine Press 3x10

Pec Dec 3x10

Machine Press 3x10

Bicep Curl EZ 3x10 (dropset)

Preacher Curl 3x10 + AB Crunches

Incline Curl 3x21’s + Cable External Rotation

Hammer Curl 3x10

--

Back/Bicep

Chin Ups 4x12 + Cable External Rotation

Underhand Pulldown Bar Attachment + Machine Row 4x12

Straight Arm Pulldown one arm 4x10

High Row 3x10

Tricep Pushdown Straight Bar 3x10

Close Grip Bench Press 3x10

Cable kickback 3x10 + Back Extensions

Skull Crushers 3x10 + Y Raises

--

Shoulders

Military Press 5x10

Wide Seated Row 4x15

DB Lateral Raises 5x20

Cable Rear Delt Flies 4x20

Standing Lateral Raise Machine 4x20 (then do last set as drop set)

--

Rest

--

Chest/Tri

Barbell Bench Press 4x6

Incline DB Press 4x8

Incline Machine Press 3x8

Cable High to Low Crossover 3x8

Middle high cable crossover 3x8

Seated DB Curl 3x8

Incline Curl 3x8

Incline Hammer Curl 3x8

Bayesian Curl 3x8

--

Back/Bi

Chin Ups 4x8

Pull down V 4x8 + Straight Arm Pulldown 4x8

Lat Pulldown machine underhand 4x8

Isolateral + Incline Row 3x8

Yates Row 2x8

Tricep Pushdown Rope 3x8

Close Grip Bench Press 5x8

Skull Crushers 5x8

Dips 2x15 + Back Extensions

--

Shoulders

Military Press 4x8

Cable Raises 4x20

Seated Wide Row 4x12

Standing Lateral Raise Machine 6x12 (then do last set as drop set)

Cable Rear Delt Flies 4x20

@fqa2 welcome to the EVO family, nice to see you here.

You've shared a lot here but if you want to get muscular and lean that takes a lot more planning before we move into cycles, I'm sure you understand that.

Look you have your pics up and your diet and training up, so use this info that you put up and share more with us. how?
Start a NEW thread with your LOG journal diary, keep it for 1 month minimum we can help you day by day to see where you're at and if cycling it the path. Here is how to do it.

To really guide you we need more info, we need you to share your diet, training, cardio, sleep, supplements etc log with us, full log journal so our guidance is based on facts you provide.

If you want us to really guide you, and we have 100s of years of experience between us, you need to post a LOG Journal with your stats (weight,height,age, years training, cycle history) diet, training, cardio, supplement, sleep details. If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

Please post a Log Journal asap for us

Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT, you see: +POST THREAD
click that

in Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My Lifestyle Diet Training Log
in body: write your planned cycle or cycle you doing now, your diet, training and we will help you along on your cycle

here are examples of LOG Journals

https://www.evolutionary.org/forums/threads/s-gentz-recomp-cut-log-2023-2024.96694/
https://www.evolutionary.org/forums/threads/mobsters-training-diary.84438/
https://www.evolutionary.org/forums/threads/roidrage69-log.90127
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https://www.evolutionary.org/forums...osterone-deca-primobolan-hgh-cycle-log.97978/
https://www.evolutionary.org/forums...igas-hgh-and-bpc157-recovery-cycle-log.97594/
https://www.evolutionary.org/forums...enbolone-cycle-log-let-the-gains-begin.98399/
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https://www.evolutionary.org/forums...stosterone-cardarine-cutting-cycle-log.97281/
https://www.evolutionary.org/forums/threads/roidragewife-female-training-log.95769/
https://www.evolutionary.org/forums/threads/2024-lean-bulking-cycle-log.97986/
https://www.evolutionary.org/forums/threads/my-trt-with-deca-durabolin-log.97962/
https://www.evolutionary.org/forums...bodybuilding-log-masters-55-competitor.97210/
https://www.evolutionary.org/forums/threads/losiol-primobolan-testosterone-log.96581/
https://www.evolutionary.org/forums/threads/roughy-steroid-cycle-and-training.97944/
https://www.evolutionary.org/forums/threads/fatboy999-2024-cycle-log.97936/
https://www.evolutionary.org/forums/threads/testosterone-equipoise-trenbolone-cycle-log.96963/
https://www.evolutionary.org/forums/threads/my-trt-log.98284/
https://www.evolutionary.org/forums/threads/16-week-testosterone-cardarine-n2guard-cycle-log.98034/
https://www.evolutionary.org/forums/threads/training-log-female.90425
https://www.evolutionary.org/forums...tosterone-masteron-primobolan-blast-log.98328
https://www.evolutionary.org/forums/threads/25homes-revenge-transformation-log-2023.88570/
https://www.evolutionary.org/forums...n-season-sponsored-by-nordic-fusion-log.89817
https://www.evolutionary.org/forums/threads/s-gentz-contest-prep-log.87619/

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[s.gentz]

Thank you for your comment
here is my diet and training: (legs taken out temporarily due to a dislocated knee, perhaps will include it back in two weeks)

**Diet

1L milk 0% + banana + fruit

2x Whey

2x Apples

3 eggs + 1x olive oil + 2x toast

100gg cottage cheese

200g cottage cheese

200g chicken breast

350g baked poato + olive oil

2616 calories




Chest/Tri:

DB Bench Press 4x10

DB Incline Press 3x10

Incline Machine Press 3x10

Pec Dec 3x10

Machine Press 3x10

Bicep Curl EZ 3x10 (dropset)

Preacher Curl 3x10 + AB Crunches

Incline Curl 3x21’s + Cable External Rotation

Hammer Curl 3x10

--

Back/Bicep

Chin Ups 4x12 + Cable External Rotation

Underhand Pulldown Bar Attachment + Machine Row 4x12

Straight Arm Pulldown one arm 4x10

High Row 3x10

Tricep Pushdown Straight Bar 3x10

Close Grip Bench Press 3x10

Cable kickback 3x10 + Back Extensions

Skull Crushers 3x10 + Y Raises

--

Shoulders

Military Press 5x10

Wide Seated Row 4x15

DB Lateral Raises 5x20

Cable Rear Delt Flies 4x20

Standing Lateral Raise Machine 4x20 (then do last set as drop set)

--

Rest

--

Chest/Tri

Barbell Bench Press 4x6

Incline DB Press 4x8

Incline Machine Press 3x8

Cable High to Low Crossover 3x8

Middle high cable crossover 3x8

Seated DB Curl 3x8

Incline Curl 3x8

Incline Hammer Curl 3x8

Bayesian Curl 3x8

--

Back/Bi

Chin Ups 4x8

Pull down V 4x8 + Straight Arm Pulldown 4x8

Lat Pulldown machine underhand 4x8

Isolateral + Incline Row 3x8

Yates Row 2x8

Tricep Pushdown Rope 3x8

Close Grip Bench Press 5x8

Skull Crushers 5x8

Dips 2x15 + Back Extensions

--

Shoulders

Military Press 4x8

Cable Raises 4x20

Seated Wide Row 4x12

Standing Lateral Raise Machine 6x12 (then do last set as drop set)

Cable Rear Delt Flies 4x20

Your training is good. What kind of weight are you mioving?
I think the issue here is your diet. As @stevesmi said. Way too much dairy. Also how are you structuring those meals?
IMO you need to try to build more muscle. Your arms show a little definition but I don’t see much muscle on your frame anywhere else.
List the weights you are moving in your exercise and give a quick summary of the last six months of training. Have you been improving? Stagnant?

 

[Mobster]

A lot struggle with body perception when they gain or lose

 

[Losiol]

Hello!

I hope you are guys doing well.

I am 168lbs at 5'9in.

I have been struggling with a skinny fat morphology, and I have been trying really hard to get rid of it. I am always at dilemma whether to cut or bulk.. and it is just so mentally exhausting, when I cut.. I feel like I am getting weaker and skinner and when I bulk I feel like my gut is getting bigger.

I have everything in check:
Training: 6 days a week (280lbs leg press, 80lbs BB curl, 160lbs bench press, 110lbs bent over row, can't do squat or dl due to a physio issue)

Diet: All clean and about 220g of protein.

Sleep: Perfect

Supplements: Taurine, Citrulline malate, maca, creatine, betaalanine, hmb, caffeine, b12, alpha lipoic acid

I look much better now than two years ago, I looked so awful now I look so much better and much stronger. I just don't seem to progress more and those love handles are not going. I said to myself that I should cut perhaps and been cutting for a week now, but I'd love to hear your thoughts on this! Do you think I should cut, lean bulk (200-300 calories) or perhaps follow a 500-caloric surplus program?View attachment 34731View attachment 34732View attachment 34733

I think what you need is to lean bulk or possibly recomp and build a foundation first, you look lean enough where a few week/month bulk would only benefit you if you keep it 100% no dirty foods etc. If you cut now you won't be revealing much and may need to really drop weight heavily to show the muscle that you have, which in my opinion is leaving gains on the table. When carrying a larger amount of muscle on your frame it will be also easier to cut in the future. Are you progressively overloading the weights weekly/bi weekly as well? You mentioned that your getting stronger so anytime you can easily rep out 12 reps I always increase the weight or reps ever so slightly so there is always some time of progession.

 

[Ulter]

Dairy is inflammatory
try stopping that for a week and I bet you'll see a big change

 

[chesty]

you got a good physique I think you're being hard on yourself
can you clip off the hair so we can see more of your muscle definition

 

[ROIDDERS]

I think your diet needs to be tweaked but it's not too bad
add in some vegetables and you'll be good

 

[ceo]

make sure you get a log off
try and shave your chest as well so we can see what's going on

 

[StevenDarwinMD]

LOG APPROVED - PLEASE POST A LOG

This thread/post was reviewed by our Medical Review board.

This thread/post/message was also fact checked by Steven Darwin, MD and our medical review board.

Full editorial process was followed, and please read our medical disclaimer, check our editorial process.

 

[ballin2504]

Get a log up. That will be your best help

 

[dylangemelli]

its GLARINGLY the diet aspect of things to start with.. its really bad and in no way conducive to what you are wanting to do.. there is way too much dependence on dairy and zero vegetables, zero focus on fiber etc... its extremely lacking.. you can run every ped under the sun and train your ass off but with a diet like this, you are just spinning your wheels

 

[Quadsweep]

a log is the best thing you can do
this way you can make sure everything's on point

 

[BodyMonster34]

bro needs some red meat as well
all I see is cottage cheese what the hell is that

 

[JasonPriest]

the cottage cheese craze was back in the 80s
not sure why people still push that nobody eats cottage cheese who's a competitor anymore

 

[Wootoom]

sounds like you just like cheese
go with rock cheese if you're gonna eat it and in moderation only

 

[Vadim Fedorov]

definitely get your log going
there is a lot that we can work on here