Maybe someone can give me advice here or atleast confirm if my thought process is correct.

I currently weight 77,6 kg, 175 cm (male) and I am skinny fat. Meaning I am very skinny, have barely fat on my arms and legs but stored fat belly/ chest area.

So I calculated my kcal a day at about 2300 kcal. If I want to gain weight (muscles) with weightlifting I need a 200-400 kcal surpluss.

If I want to lose fat, which I also do (belly and chest) I need a deficit of 100-200 to maintain or gain slowly muscles while workout without losing muscles.

So I need 2200 kcal (maintain muscles, lose fat) to 2600 kcal (gain more muscles, not lose fat) a day to see gains everywhere and fat loss in belly/ chest area?

What is the best approach here? Lose fat in chest/ belly area first meaning going down to about 65 kgs first and then build muscles back to 75 kg or build muscles and lose fat later?

Obviously with the approach of going for 2200 kcal I might see slower muscle gaines but also fat loss, but also slower. I can’t do both very fast if I don’t commit to losing fat first or gaining muscles first.

So if I add cardio to my training programm I would have to eat all my kcal I have lost in the cardio session + the 2600 kcal surpluss resulting in about 3100 kcal a day to see gains. In other words: if I have problems eating a lot of food, which I do, I should avoid cardio currently?

  • Scipitie@lemmy.dbzer0.com
    6·
    12 days ago

    Hey,

    Congratulations on deciding to get healthier!

    You have one very critical flaw in your train of thought:

    All calculations are based on averages or standard humans and so on.

    And all calculations you’re doing are within 20% of each other, even slight deviations in any of the theoretical figures to your non average body would screw you over.

    That means something simple though: no, don’t skip cardio. You will get more hungry the higher your calorie deficit would become. And cardio is simply healthy if it’s not overdone!

    You seem quite similar to myself in so much as you seem to have a very analytical and theory driven approach to things. Here is how you can use that to your advantage: track.

    Base all your analytics on true “you” data instead of calculating theoretical figures.

    This means heart frequency zones, body fat and muscle percentages.

    Heart frequency is a direct proxy for training intensity, the other two for how your body composition changes.

    The kcal are just a bonus on top to adjust your total mass. That will follow with a better muscle to fat ratio anyway (usually!).

    Good luck! ❤️

    • Grogon@lemmy.worldOP
      3·
      12 days ago

      Well I am training basically like that kind of.

      I do 6 minutes warm up on treadmil and at the end of workouts I do 20 minutes incline at a heartbeat of 135-145, if I go above 145 I reduce incline a bit.

      Thats basically all the cardio I do currently. I should probably jog but I like incline walking it’s so easy

      • Scipitie@lemmy.dbzer0.com
        1·
        11 days ago

        Your body doesn’t really care what drives it into cardio mode from what I know - if incline works for you then don’t put Preston you to do what others prefer!

    • Grogon@lemmy.worldOP
      1·
      11 days ago

      Well I am currently doing a Push Pull Leg routine with 1 rest day in the week.

      So Push Pull Leg Push Pull Leg Rest.

      For Push day my workouts are all 4 sets with 8 reps

      • Benchpress with Dumbbells
      • Incline Benchpress with Barbell
      • Shoulder Press with Dumbbells
      • Flys (cable)
      • Triceps Pushdowns // Skull Crushers, I swap every Push day between these two.
      • Leg Raises

      Pull:

      • Lat Pulldowns
      • Seated Rows
      • T Bar Rows (laying down on bench)
      • Biceps Curps with SZ Bar
      • Cable Crunches

      Legs:

      • Leg Press
      • Leg Extensions
      • Leg Curls (seated)
      • Sit Ups
      • 30 Minute incline walking