T Nation

SkinnyFat (Pics, Diet and Workout)

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here are my pics can someone guess my bodyfat%

well i lost more than 40 pounds and ended up like this

now i want to bulk but slowly to minimize fat gains. i want to gain 0.5 to a pound a week and get to 180
height: 5’10
weight: 166.7
age: 19

here is my diet im using the T Dwag Diet

I went a little bit over on carbs but most of them are fiber

Im going to start with 2671 Calories
P/C/F
Meal 1
Oats
Milk
Peanuts
20.5/33/22/5

Meal 2
almonds
tuna
smart balance mayo
two low carb wheat tortilla
45/29/19

Meal 3
On whey
almonds
cream cheese
56/12/26

Meal 4
eggs
smart balance butter
cheese
25/1/28/5

Workout
Whey
Xtend
35/2/1.5

Meal 5
milk
oats
yogurt
20/44/11

Meal 6
Chicken Breast
Cheese
Peanut Butter
45/6/23

Total:
protein 246G
carbs: 127G
Fat: 131G
= 2671calories

-Ill be taking 3 fish oil caps a day
-lots of water

my workout
M/W/F
Bench Press 3x10
Bent Over Row 3x10
Military Press 3x10
close grip bench 3x10
Squats 3x10
bicep curl 3x10
weighted crunches 3x10

T/TH/Sat
20 mins low intensity cardio 130-140

Sun
Rest

How does it look?

Pull up them pants. I would say you might want to lean down a bit, you seem to be on the higher scale for for bodyfat(25%). thats just my brain at work, if you included a shoe it would of been much more accurate. I’d say lean down to 15, then bulk, I could be a complete idiot on this, so I would wait for somebody else more experienced to tell you about that.

One thing I know is that your routine is horrible, find one by Chad Waterbury or someone that has a good rep on T-Nation. Yours is horrible… no offense…

ok thanks for the advice ill check out the workout programs
what do you mean by shoe?

[quote]SeanT wrote:
Pull up them pants. I would say you might want to lean down a bit, you seem to be on the higher scale for for bodyfat(25%). thats just my brain at work, if you included a shoe it would of been much more accurate. I’d say lean down to 15, then bulk, I could be a complete idiot on this, so I would wait for somebody else more experienced to tell you about that. [/quote]

Id disagree id say the sheer lack of ANY muscle is the problem. Work hard eat right and get some damn muscle you have nothing to cut down to. Get in the gym bust ass add 20 lbs of muscle and at your current fat even youll look 1000x better.

And yes pick a solid program after a few years lifting, learning, being consistent then make your own form the experience gained

Just calling it how it is bro
Phill

start pumpin some heavy iron if u cut there will nothing left of you. try a Waterbury program search aroudn the site.

[quote]Phill wrote:

Id disagree id say the sheer lack of ANY muscle is the problem. Work hard eat right and get some damn muscle you have nothing to cut down to. Get in the gym bust ass add 20 lbs of muscle and at your current fat even youll look 1000x better.

And yes pick a solid program after a few years lifting, learning, being consistent then make your own form the experience gained

Just calling it how it is bro
Phill
[/quote]

I agree with Phill on this one. I know at one point when I was about 17 years old I was 6’2, 195 with mid 20s for my bodyfat percentage. Fast forward 10 years, and I’m in the low 20’s for bodyfat percentage (which I am working on lowering), but I’m about 280 pounds. Despite the fact I have yet to be really lean, I look like a different person than I did when I was about 90 pounds lighter.

That being said, I’d recommend that you follow Dr. Berardi’s 10 Habits, and for a lifting program, take a look at Joe DeFranco’s Westside For Skinny Bastards I and II, Christian Thibadeau’s HSS-100, and Chad Waterbury’s Build your own HFT article.

I realize your in college and looks are very important, but if you picked one of those programs, followed the template, stuck to the 10 habits, and supplemented properly, that in a year you’ll be well on your way to looking like a different person. Good luck man.

I don’t see a single fruit or vegetable in your entire diet.

You are a bit high on the fats; cut down on those almonds or peanut butter and start adding steamed broccoli, spinach salads, apples and bananas.