Skinny fat

So I'm skinny fat and I hate it
( small arms but gut and small boobs as male)
I weigh 175 at 5'10
What's a good diet and work out?
I have an Olympic bar with 2 25 weights so I think that's 100 pounds.
I have 2 hand weights with lots of rings for them
And I have " the perfect pushup" which I'm not sure even does anything except make pushups harder.
Please help me fit fags.
I don't expect to be a tank but ideal would be a flat stomach and fit arms.

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Other urls found in this thread:

tdeecalculator.net
blog.biostrap.com/posts/the-ultimate-beginners-7-day-guide-to-calisthenics
twitter.com/SFWRedditImages

Please help.

Exactly how fast did you scroll past that sticky OP?

You're not skinnyfat, you're just fat. Cut.

How I do this

stop eating so fuckin much fatass

go use cronometer dot com, put your height age body weight and activity level, and make a diet of chicken breast, salmon, white rice, eggs, spinach, carrots, and some fruit, and make sure it comes out 500 cal under your tdee while hitting 100% protein target. cardio when you wake up, gym after class or school, and stop being a pussy. that’s literally it

start by reading the sticky, fag

I don't even eat 2000 calories a day
It's just what I do eat isnt good.

class or work fuck me

Your arms are bigger than 99 percent of this board. Just go on a cut and nofap for about two to three weeks and you should be up there with scooby

I dont fap anyway and bang my girlfriend 3 times a week but what does nofap have to do with it?

just take your goal weight and multiply that by 12

That's how many calories you need to eat a day, with 1g of protein per pound of body weight (of your goal weight)

that's the tldr

also read the sticky faggot. gl bro

Nofap has a correlation with workout? Why?

Find your tdee (yeah u gotta count calories)
Cut 10-20%
Find a free full body routine you can do 3x a week
Get your protein
Then be consistent

Millions of resources online. If you really were gonna make a change you wouldve done it by now.
Youre just gonna stay fat, why waste our time

Workout. Eat more protein. And CUT at 500 calorie deficit till twink mode.
t. 5'9 143lbs skinnyfat faggot

Think it would be better to focus purely on lose weight instead of my arms? I was a holocaust victim on drugs but blew up past few years clean. Think I was 134 when I went into rehab

What the fuck does that even mean?
Just workout, sleep well, eat clean and well and less. It's that simple. The main thing is consistency. Don't stop doing it

Literally just stop eating until you can’t grab your gut. I did it. So can you.

READ THE STICKY

Jesus Christ fuck this board.

This.

How retard can you be omfg.
>How do I stop being fat
>It's just what I do wat isnt good.
Gtfo read the sticky

Testosteron levels or some of that shit. I jack it every 1-2 days and still have good gains. I think it's barely even noticeable if you go nofap, but everything adds up if you are autistically adding everything I guess you could say

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I was skinnyfat as well when I started working out in July 2018.
Here's what I did:

1. You need to go on a diet and cut. Go to tdeecalculator.net and input your data. Scroll down once you get your results and your "cut" kcal will be roughly 500 lower than your maintenance kcal requirement.
2. Now that you know how many kcal you need, you must follow a better diet in general. No more sugar, carbonated drinks, excessive fat and stuff like that.
3. You need to workout at least 3 times per week, for 60 minutes. Do 10-15 minutes of cardio where you either jog, cycle or row prior to each exercise.
4. Your week will be split up into PUSH, PULL, and LEGS, with one day of rest in between each day. You have weekends off.
5. Measure your weight every day after you wake up and have taken a piss. Log it in Excel or Calc.
6. If you don't want to go to a gym, focus on bodyweight workouts (calisthenics). blog.biostrap.com/posts/the-ultimate-beginners-7-day-guide-to-calisthenics
7. Take a progress picture (front/sides) every 2 weeks for comparison.

Finally, you need to STAY CONSISTENT. Your weight will fluctuate as you get stronger and lose fat. This is normal. You will also be extremely sore in your muscles the first couple of weeks. This is also normal. Push through the pain and you will succeed.
STAY CONSISTENT! Trust in the process.

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You're not skinnyfat, you're just fat. Maybe weak too. Work out while eating deficit and you will lose fat while retaining muscle.

Alternatively you could not work out and lose weight, while losing both fat and muscle and ending up being actually skinnyfat.

You need to work out. And lose weight, you need to do both.

do IF while lifting

Nevermind the tips, fucking kill yourself, or keep eating the way you to over many years, gaining weight the whole way and insisting that those 30 pounds you gained in a year were just "because of what you ate not how much you ate xd"
you could lose weight on only McDonalds if you ate little enough you glutton fat piece of shit
die in a fire

I think the TDEE calculator in the sticky isn't right. It says my TDEE is over 3300 calories. That doesn't sound right.

nice gloves and tattoo based fucking retard
read the sticky

CALORIES IN. CALORIES OUT. IF FORMER IS LESS THAN LATTER THEN YOU WILL LOSE WEIGHT.

Bullshit. I bet you never fucking count them

>CICO
>if I eat 1 less calorie than I expend every single day I will die
>fittards actually believe this

you made a mistkae, or you're a big guy

I thought thats what fatties believe

CICO doesn't mean that you should eat what you expend, you moron. It means that for weight loss, that's all that matters.

Thats fat not skinnyfat op. Skinnyfat means flat but high bf, not "I have a pot belly teehee better call myself skinnyfat"
Fucking go for a run fatty and fast.