Skinny Arms, Flat Chest, and Absent Abs (FIXED)
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Date: 2024-04-23
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Comments and reviews: 19
angelme5692
I personally don't want to consume off the shelf protein. I have my reasons. So I try to get my protein from my food. I am a heavy dude. 100Kg. Also a bit short. 1, 70m. My goal is to put on some muscle and get rid of the fat. I was never skinny fat, I always was a bit chubby but also a bit muscular. So. In theory, I should be consuming at least 220 grams of protein daily: ) Yeah. no. From what I hear here but also other sources, there's no way I gain muscle mass if I don't get this much protein. Well, my diet cannot provide that. There are days that I get 40 or 50 grams and some good days I get 80-100. I am on a diet. I need to lose 20kg of fat. I can't be eating too much of protein rich foods which usually have quite a lot of calories too. So. What are the results A mixed bag: P I am training for the past 18 months. Just 2-3 times a week, but consistently. At first I lost 10 kilos but gained them back gradually (although 2kg should have been muscle gains. Anyways, when I controlled my calories better, I started losing again. At the moment I am 98kg. My goal is 80kg in the next 8 months. Did I gain more muscle in the past 18 months despite of my very low levels of protein intake Well. I am 5 kg lighter than 18 months ago and can't fit in any of my baggy shirts of that time: )
So quite honestly. Yes, reccomended protein intake is the best for faster gains, but you can do it with way lower levels. As long as you workout and you aren't in an extreme caloric deficit, you won't really be losing muscle. You might even be gaining muscle like me.
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I personally don't want to consume off the shelf protein. I have my reasons. So I try to get my protein from my food. I am a heavy dude. 100Kg. Also a bit short. 1, 70m. My goal is to put on some muscle and get rid of the fat. I was never skinny fat, I always was a bit chubby but also a bit muscular. So. In theory, I should be consuming at least 220 grams of protein daily: ) Yeah. no. From what I hear here but also other sources, there's no way I gain muscle mass if I don't get this much protein. Well, my diet cannot provide that. There are days that I get 40 or 50 grams and some good days I get 80-100. I am on a diet. I need to lose 20kg of fat. I can't be eating too much of protein rich foods which usually have quite a lot of calories too. So. What are the results A mixed bag: P I am training for the past 18 months. Just 2-3 times a week, but consistently. At first I lost 10 kilos but gained them back gradually (although 2kg should have been muscle gains. Anyways, when I controlled my calories better, I started losing again. At the moment I am 98kg. My goal is 80kg in the next 8 months. Did I gain more muscle in the past 18 months despite of my very low levels of protein intake Well. I am 5 kg lighter than 18 months ago and can't fit in any of my baggy shirts of that time: )
So quite honestly. Yes, reccomended protein intake is the best for faster gains, but you can do it with way lower levels. As long as you workout and you aren't in an extreme caloric deficit, you won't really be losing muscle. You might even be gaining muscle like me.
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davidenativo
I'm a skinny fat and I've been fighting this forever. Lately I've been able to make great strides in improving my physique and I've never put on as much muscle and weight as I do right now. I hope I can continue to progress but in any case 2 things were decisive in this transformation of mine.
Number one: push in every workout that I do. Jeff is right here. Don't get hung up on set reps. Find the numbers that work best for you, which give you a clear baseline that you can progressively overload and push every time. Effort is the goal, not reaching an abstract number. You have to improve. You have to go beyond your limits (safely. Do not be afraid. Keep trying new things, adapting, changing, learning.
Number two: carbohydrates. Now I have no idea why, and I wish Jeff could give me some insight on this, but since I started eating more carbs my results have literally skyrocketed. I'm Italian, so I've never been shy about eating carbs. However, I had started eating a lot of protein. I ended up with something like 3 grams per pound of body weight. However, I didn't feel good about my diet, about the food that I ate, about myself. So I decided it wasn't worth it and was ready to give up some muscle in exchange for a more balanced diet. I only ate proteins found in natural foods, coming in at something like 1-2 grams per pound of body weight. I immediately started to get bigger, like never before. Again, I have no idea what happened, but what I've learned is: don't get overly fixated on protein.
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I'm a skinny fat and I've been fighting this forever. Lately I've been able to make great strides in improving my physique and I've never put on as much muscle and weight as I do right now. I hope I can continue to progress but in any case 2 things were decisive in this transformation of mine.
Number one: push in every workout that I do. Jeff is right here. Don't get hung up on set reps. Find the numbers that work best for you, which give you a clear baseline that you can progressively overload and push every time. Effort is the goal, not reaching an abstract number. You have to improve. You have to go beyond your limits (safely. Do not be afraid. Keep trying new things, adapting, changing, learning.
Number two: carbohydrates. Now I have no idea why, and I wish Jeff could give me some insight on this, but since I started eating more carbs my results have literally skyrocketed. I'm Italian, so I've never been shy about eating carbs. However, I had started eating a lot of protein. I ended up with something like 3 grams per pound of body weight. However, I didn't feel good about my diet, about the food that I ate, about myself. So I decided it wasn't worth it and was ready to give up some muscle in exchange for a more balanced diet. I only ate proteins found in natural foods, coming in at something like 1-2 grams per pound of body weight. I immediately started to get bigger, like never before. Again, I have no idea what happened, but what I've learned is: don't get overly fixated on protein.
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RipRoaringGarage
I just cant eat enough. Im trying. I work out 5 days a weak. Im getting shredded, but Im tall af. I still dont like my results (which I do use as a positive. I hate my body, so I punish it lol. But eating. I just cannot get in the calories.
I eat about a lb of beef and bean chilli with a heap of cheese and about 5 spoons of sourcream every day. I have one Entenmanns donut in the morning. And thats it. I cant eat during the day (had intestinal cancer, and I cannot digest during the day. I pass out. Had a bunch of medical problems, from broken spine in two places, with the fusion, had a heart attack from a congenital unknown issue.
I even told my doctor, I dont care. Im working out. Hard. So his job is to keep my heart ticking because my job is to push (and pull and legs lol.
I wish I could take in more protein and more colories. Im stuck at 195lbs at 6'5
Any ideas A protein pill lol. Seriously, I am grateful for you and Jesse for putting out these videos. I am stronger than ever, and every workout I do more reps or heavier. Just wish I could get a bit heavier.
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I just cant eat enough. Im trying. I work out 5 days a weak. Im getting shredded, but Im tall af. I still dont like my results (which I do use as a positive. I hate my body, so I punish it lol. But eating. I just cannot get in the calories.
I eat about a lb of beef and bean chilli with a heap of cheese and about 5 spoons of sourcream every day. I have one Entenmanns donut in the morning. And thats it. I cant eat during the day (had intestinal cancer, and I cannot digest during the day. I pass out. Had a bunch of medical problems, from broken spine in two places, with the fusion, had a heart attack from a congenital unknown issue.
I even told my doctor, I dont care. Im working out. Hard. So his job is to keep my heart ticking because my job is to push (and pull and legs lol.
I wish I could take in more protein and more colories. Im stuck at 195lbs at 6'5
Any ideas A protein pill lol. Seriously, I am grateful for you and Jesse for putting out these videos. I am stronger than ever, and every workout I do more reps or heavier. Just wish I could get a bit heavier.
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koihoshi
I'm not skinny fat. I'm just fat. I started at nearly 30% on my journey and I'm down to the 22-23% mark. But I'm still fat. I'm working out 3 times a week, and making sure my reps are quality, really good workouts, watching my form, keeping myself at a mild calorie deficit and it feels like I've hit a wall. I don't seem to get down below that. I'm working my ass off. Keeping my protein high. 9g) and watching my food. And it just feels like it won't budge. I am so close to giving up. I've been at it for nearly 9 months. I don't want to, but it's frustrating because it feels like my body is going, Nah this is all you get. I'm seeing results with muscle, but the fat It just doesn't seem to want to go away. When it does it's just so little.
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I'm not skinny fat. I'm just fat. I started at nearly 30% on my journey and I'm down to the 22-23% mark. But I'm still fat. I'm working out 3 times a week, and making sure my reps are quality, really good workouts, watching my form, keeping myself at a mild calorie deficit and it feels like I've hit a wall. I don't seem to get down below that. I'm working my ass off. Keeping my protein high. 9g) and watching my food. And it just feels like it won't budge. I am so close to giving up. I've been at it for nearly 9 months. I don't want to, but it's frustrating because it feels like my body is going, Nah this is all you get. I'm seeing results with muscle, but the fat It just doesn't seem to want to go away. When it does it's just so little.
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risnlion6439
There's also those of us who look skinny fat not because of the fat, but because of having been overweight at a young age and now have excess skin. Im 6'0 and 148lbs. I started to become overweight around the age of 10. I was chunky until the end of my sophmore year of high school. Then i got real tall and the fat spread out. I lost a lot of weight by not eating alot from gaming in the basement all day every day lol. The only way someone like myself can get rid of excess skin is by cosmetic surgery. Another option to make it look less noticeable would to of course put on a ton of muscle, but that would require at least 30 to 40lbs of muscle. I also have a bunch of herniated discs in my back and other issues. Im just screwed honestly.
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There's also those of us who look skinny fat not because of the fat, but because of having been overweight at a young age and now have excess skin. Im 6'0 and 148lbs. I started to become overweight around the age of 10. I was chunky until the end of my sophmore year of high school. Then i got real tall and the fat spread out. I lost a lot of weight by not eating alot from gaming in the basement all day every day lol. The only way someone like myself can get rid of excess skin is by cosmetic surgery. Another option to make it look less noticeable would to of course put on a ton of muscle, but that would require at least 30 to 40lbs of muscle. I also have a bunch of herniated discs in my back and other issues. Im just screwed honestly.
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CFT3D
Bro i feel called out. The second pic at around 1: 30 is me with some progress already. But i gotta say, I ran starting strength over the course of a few years with interruptions. I got fairly big legs out of it. But i never made any progress on my upper body. Like none. I had different trainers check and correct my form, had people spot me. Nothing.
I've gotten some clues from your other videos and use cable based exercises for now and focus on upper body. It's the first time in my life that i feel I'm hitting my chest.
I also have a very hard time getting anywhere close to that protein intake but I'm focusing on it even more this time around.
Hope I'll get somewhere this time.
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Bro i feel called out. The second pic at around 1: 30 is me with some progress already. But i gotta say, I ran starting strength over the course of a few years with interruptions. I got fairly big legs out of it. But i never made any progress on my upper body. Like none. I had different trainers check and correct my form, had people spot me. Nothing.
I've gotten some clues from your other videos and use cable based exercises for now and focus on upper body. It's the first time in my life that i feel I'm hitting my chest.
I also have a very hard time getting anywhere close to that protein intake but I'm focusing on it even more this time around.
Hope I'll get somewhere this time.
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jocmarti
I really can’t understand how you can get 180g of protein a day. I try and you really have to intake a lot of chicken and steak. The meal plan listed will get you around 100g /- 15 but you’re really only half way there. Even a 30g protein drink helps but I feel like I’d need to drink 3 a day. Is that what people are doing Protein bars seem to offer another source but they’re packed with extra calories I don’t want.
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I really can’t understand how you can get 180g of protein a day. I try and you really have to intake a lot of chicken and steak. The meal plan listed will get you around 100g /- 15 but you’re really only half way there. Even a 30g protein drink helps but I feel like I’d need to drink 3 a day. Is that what people are doing Protein bars seem to offer another source but they’re packed with extra calories I don’t want.
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athleanx
I have a genuine question where I've found confusion. Lets say I'm 150 lbs, and roughly 30lbs of that is body fat. So a total of 120lbs w/o fat. Should I aim to consume 120g protein, or 150g protein
The question basically is, do we consume protein equivalent to current body mass, or according to lean mass
Despite my searching, I've not found a solid answer to this question, so any solid answers here would be helpful.
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I have a genuine question where I've found confusion. Lets say I'm 150 lbs, and roughly 30lbs of that is body fat. So a total of 120lbs w/o fat. Should I aim to consume 120g protein, or 150g protein
The question basically is, do we consume protein equivalent to current body mass, or according to lean mass
Despite my searching, I've not found a solid answer to this question, so any solid answers here would be helpful.
reply
athleanx
I'm not 'skinny fat', just skinny. I got muscles but I'm 'super lean', my height 185cm weight 55kg and really long hands 194cm stretched aside middle finger to finger. I just have horrible appetite, always had, just can't eat as much is needed. And I'm 46. 3-4 meals a day with 80gr of protein total is a record for me. Even w 50gr protein a day I'm fully full. Genetics, what can I do. (no, not gonna take suplements)
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I'm not 'skinny fat', just skinny. I got muscles but I'm 'super lean', my height 185cm weight 55kg and really long hands 194cm stretched aside middle finger to finger. I just have horrible appetite, always had, just can't eat as much is needed. And I'm 46. 3-4 meals a day with 80gr of protein total is a record for me. Even w 50gr protein a day I'm fully full. Genetics, what can I do. (no, not gonna take suplements)
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ahar1401
just a reminder that gaining muscle and full body workouts do nothing to reduce belly fat.
in reality, your belly fat will be reduced dead last.
how is it done with a caloric deficit (or cutting macros, since macros have calories in them #Nutruition101, and cardio.
gaining muscle is important for other things mentioned, but not for reducing belly fat.
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just a reminder that gaining muscle and full body workouts do nothing to reduce belly fat.
in reality, your belly fat will be reduced dead last.
how is it done with a caloric deficit (or cutting macros, since macros have calories in them #Nutruition101, and cardio.
gaining muscle is important for other things mentioned, but not for reducing belly fat.
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athleanx
What about for people who do 18 to 18 hour intermittent fast; I jog 2. 7 to 3 miles a day and walk 4 miles on top and still I do my push ups too; how am I looking is that still skinny fat I got a nice chest and arms and you can see my abdominal slightly looking good sometimes when I eat I get a hump but not if I stand up totally straight/without a hunch
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What about for people who do 18 to 18 hour intermittent fast; I jog 2. 7 to 3 miles a day and walk 4 miles on top and still I do my push ups too; how am I looking is that still skinny fat I got a nice chest and arms and you can see my abdominal slightly looking good sometimes when I eat I get a hump but not if I stand up totally straight/without a hunch
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808BAMFasian
I used to be skinny fat for a while. I’ve put on more muscle, but I’ve also more body fat, so now I’m somewhere in between which sucks. I’ve also been doing a full body routine for a while which I noticed has been good to maintain my physique for the most part. I’m 190lbs roughly, but dudes my weight look way bigger and shredded.
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I used to be skinny fat for a while. I’ve put on more muscle, but I’ve also more body fat, so now I’m somewhere in between which sucks. I’ve also been doing a full body routine for a while which I noticed has been good to maintain my physique for the most part. I’m 190lbs roughly, but dudes my weight look way bigger and shredded.
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MoonOvIce
I've always been skinny fat or fat. There was one time when I truly made an effort at 16/17, absolute diet plan, no sugar, no fat milk, things like that. First time I used 34 pants and medium shirts and had no extra anything. That stopped as soon as I left high school, and since then I either been skinny fat or fat.
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I've always been skinny fat or fat. There was one time when I truly made an effort at 16/17, absolute diet plan, no sugar, no fat milk, things like that. First time I used 34 pants and medium shirts and had no extra anything. That stopped as soon as I left high school, and since then I either been skinny fat or fat.
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athleanx
Its simple, workout and cardio, and avoid volume work as that will over train your muscle and leave no time to grow. Jeff himself stated that he grew alot with 1 set to failure. Which debunks every video he made, that is why he kept that quiet. And nobody can debunk 1 set to failure, not a single person
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Its simple, workout and cardio, and avoid volume work as that will over train your muscle and leave no time to grow. Jeff himself stated that he grew alot with 1 set to failure. Which debunks every video he made, that is why he kept that quiet. And nobody can debunk 1 set to failure, not a single person
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llyonnel2847
I'm not skinny fat since my arms and chest are developed enought to look like johnny bravo my problem is my belly is too big i have 2 abs on the higher close to mychest but after that i have a belly i tried dieting it didn't become small I'm gonna have to do acheck up might be a cancer or somethijg
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I'm not skinny fat since my arms and chest are developed enought to look like johnny bravo my problem is my belly is too big i have 2 abs on the higher close to mychest but after that i have a belly i tried dieting it didn't become small I'm gonna have to do acheck up might be a cancer or somethijg
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Seenbastian
I used to have that exact problem 3 years ago. This workout plan ultimately works for ectomorph bodies. Coupled with going through a 6 month fire standards program, change can happen and you will thank yourself for it. High protein intake, work till failure in a safe manner. You can do it.
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I used to have that exact problem 3 years ago. This workout plan ultimately works for ectomorph bodies. Coupled with going through a 6 month fire standards program, change can happen and you will thank yourself for it. High protein intake, work till failure in a safe manner. You can do it.
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athleanx
Man I was skinny fat for so long. Been working out for 7 months went from 190lbs to now 220lbs got a tiny push in my belly but I have abs and a chest and my arms went from 12 1/2inches to right now 17 3/4. Consistently is key with eating and drinking water the weights is the last objective
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Man I was skinny fat for so long. Been working out for 7 months went from 190lbs to now 220lbs got a tiny push in my belly but I have abs and a chest and my arms went from 12 1/2inches to right now 17 3/4. Consistently is key with eating and drinking water the weights is the last objective
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athleanx
Hey I’m still skinny fat but i have done a full body workout for about 4 months now and for the last two months I have branched out and am now doing your 100 effective rep exercise. Should i keep doing the the effective reps or go back to the full body I have seen growth in both
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Hey I’m still skinny fat but i have done a full body workout for about 4 months now and for the last two months I have branched out and am now doing your 100 effective rep exercise. Should i keep doing the the effective reps or go back to the full body I have seen growth in both
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mentaljedi
I've started fixing this, but it took me to get to my mid 30s and some pieces falling in place to get me there. That said, today is better than never guys. And by coincidence, i also found that total body workout worked for me.
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I've started fixing this, but it took me to get to my mid 30s and some pieces falling in place to get me there. That said, today is better than never guys. And by coincidence, i also found that total body workout worked for me.
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