Skinny fat dieting

[Lngrflco]

Hey, I am skinny fat, probably 25% bf 175lbs. Pretty gross. My test was at 375 last time I got bloods early this year. I have been working through a shoulder and knee injury which prevents me from doing some of the big lifts. I've been lifting with a guy who is a personal trainer and I like the intensity and the routine we have in place. My next goal is to try and start losing the love handles. I know it's a hard thing to lose the lower belly fat. I've been reading up on some old posts and the general consensus is that it's the last to go and can be impossible to get rid of on a case by case basis depending on diet, genetics, and consistency.
I was hoping to get some input on what the best way to try and get rid of the handles. Do I start cutting by lowering my calories and eating more veggies and veggie based proteins? Low carb, high protein type dieting? Should i be doing abs and cardio 5 days a week and keep the lifting to 2 or 3 days? The guy i workout with has suggested going vegan and I don't think I can do that. And the suggestion has made me question his knowledge and his testicular fortitude. Is there any other skinny fats out there that have any advice?


I am 33 years old, i stay fairly active at work , I'm consuming between 2800 and 3300 Cal's a day. I don't know if I'm providing enough information for assistance so let me know what else is needed

 

[motown1002]

Couple things - Are you consuming 2800 or 3000 calories a day. The reason I ask this is that once you find out how many calories you need to maintain, you can reduce that amount lets say, by 300 per day, add in cardio and see what happens. You already have a 500 calorie difference. Its hard to make significant diet changes with that much of a spread. Google a tdee calc and find out how many you need for your weight and height. Don't over think.

I would throw the vegan diet out the window. (that's just me) Whats your workout look like right now? Do you do any cardio. And no you cant spot reduce fat. Im not skinny fat, just fat. lol

 

[Trump]

Consistency is the key here like mo said find your tdee minus 300-500 and keep there with exercise the losses will start to come quick

 

[Gibsonator]

^^^^^what those 2 knuckleheads said ^^^^^
fasted cardio has been a great tool for me this year with fat loss. 30-45 mins upon waking up, however u prefer.

 

[automatondan]

Fasted cardio. Keto is also something that can help you burn that fat off (as long as the caloric defect is there). I've had good luck with it, but it takes a lot of particular food prep to do it and stick with it.

Let me ask you, what did you doctor say about your testosterone numbers? Have you seen a specialist to try to figure out why your levels are low? What's the plan?

 

[Rhino99]

I've recently found that a 7 mile bike ride after dinner helps with this

 

[CJ]

Calories in vs calories used determines WEIGHT loss. Proper exercise and adequate protein help make it so the majority of the weight you lose is fat, and not muscle/lean tissues.

I'll X2 the 300-500 Cal deficit, but I'd recommend to NOT go TOO crazy in the gym/cardio. If you do, you'll be sending signals to your body to grow, and it will trigger a hunger response. You'll be fukkin starving all the time. Find the right balance.

Keep cardio on the easy/moderate side.

Don't make the typical mistake I see..... "I'm going to the gym 7x per week, and cutting my Cals to 1000". Where does that person go when they stall out? Sure, it'll work for a month, but then what? 500 Cals? 2x per day gym? Leave yourself some room to progress.

 

[simplesteve]

I tried going vegan once, then realized i didnt like sucking dick.

But pretty sure everyone covered the basics here.
As far as your injuries, have you tried resistant band training?

 

[Gibsonator]

also i hear rope skipping is great to superset with full body resistance band training

 

[motown1002]

also i hear rope skipping is great to superset with full body resistance band training

I skip rope with a log chain. lol