Hi there guys, I've posted this thread because I'm quite confused. When I look back at my food log, the record says that I'm only consuming around 1500-1700 kcal daily. 200 g carb/120 g pro/40 g fats. For my height, 6'1, weighting 141 lbs. That's too little right? Not to mention my physical activity daily. But the weird thing is, I don't feel hungry or out of energy through out the day.
I usually have my biggest meal at 3-4 pm and have dinner at 6 pm. I never like the feeling of going to sleep full. But I do eat a lot once a week, usually a planned binge, but through the week, I normally consume healthy meals as much as possible. Do I have to increase my food intake, or should I just maintain.
Oh and by the way, my goal this week is to eliminate the water weight I gained in the stomach area which makes it jiggle. Probobly because of binging a lot during a week of holiday.

I would guess that you are burning at least 1700-1800 calories a day if you stayed in bed all day long. You need more calories. Are you losing weight? Do you want to lose weight? What about that "binge" once a week, how big a binge are talking about here? What are your goals? Do you want to gain weight?

Generally, I'd say, add more calories, but without more info, it's hard to know exactly.

6'1'' 141 lb - if you're not ripped then for the love of god put on some muscle. If you're not already 'skinny fat' that's where you are heading and you're not going to get out of that by trying to loose weight.

I would agree that you should bulk exclusively.
I mean, I'm 5'5 and i'm 139.... I am quite built though with 13-14% body fat. You're 6'1 at 141...
You will lose the jiggle if you build the muscles in your stomach to stop them jiggle.

I would suggest 2500 calories at least for you, especially if you do exercise and weights.

6'1'' 141 lb - if you're not ripped then for the love of god put on some muscle. If you're not already 'skinny fat' that's where you are heading and you're not going to get out of that by trying to loose weight.

So you mean I really must bulk if I wanna lose more bodyfat? And I think I'm kindda a skinny fat guy right. Just curious, why is losing weight not the answer for a skinny but fat? And if I bulk, won't I even add more fat?

Well anyway, last year I've learn a lot about losing weight, so I think this year I must learn the other part which is bulking right? So I must slowly increase my calorie intake right? I'll try to consume at least 2500 kcal from now on... Just a quick question guys, for bulking, what macronutrient breakdown would you suggest? 40/40/20 or 50 C/30 P/20 F?

Keep in touch guys, I'm sure I'll be asking more questions... :D

Your BMR is 1755, lets give you a 1.55 activity level, you can adjust that. Now your maintain level is 2722 calories. I would never tell you to lose weight. so you should be eating that much or more.

Weight training should be only exercise, I would suggest. I also would suggest moving to 3000 calories for next six weeks. I would shoot for 165 as minimum weight.

Your BMR is 1755, lets give you a 1.55 activity level, you can adjust that. Now your maintain level is 2722 calories. I would never tell you to lose weight. so you should be eating that much or more.

Weight training should be only exercise, I would suggest. I also would suggest moving to 3000 calories for next six weeks. I would shoot for 165 as minimum weight.

Thanks for your reply. The activity level of 1.55, how active does a person in this category fall? My daily activity just consist walking everywhere (my cardio), sitting in the classroom and weight lifting for an hour. If I'm not wrong, I'm 183 cm, so that's about 6'1'' right?

Regarding to my second question, why can't a skinny fat guy lose the fat by losing weight? If I wanted to lose the remaining bodyfat, must I bulk first? And why is it that my tummy is now jiggling a lot, like it has fat all over it? Is this because I kindda eat too much of the wrong foods lately?

Last but not least, if I bulk as clean as I can, can I get big while staying lean overall? And what breakdown is good for bulking? Thanks again for the reply...

The activity level of 1.55, how active does a person in this category fall? My daily activity just consist walking everywhere (my cardio), sitting in the classroom and weight lifting for an hour. If I'm not wrong, I'm 183 cm, so that's about 6'1'' right?

Regarding to my second question, why can't a skinny fat guy lose the fat by losing weight? If I wanted to lose the remaining bodyfat, must I bulk first? And why is it that my tummy is now jiggling a lot, like it has fat all over it? Is this because I kindda eat too much of the wrong foods lately?

Last but not least, if I bulk as clean as I can, can I get big while staying lean overall? And what breakdown is good for bulking? Thanks again for the reply...

183cm = 72.04 inches, you can call that 6 foot. No big difference. Skinny fat guys don't have much muscle, they weight below normal for age and height. Weight training will build muscle and increase metabolism. Done in right manner you will burn fat as you gain muscle. The increase in calories will provide proper energy and materiel to build muscle.

Levels:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9


Don't call it bulk, call it building muscle. Yes, you will be slim at 165 or even higher. Remember you can control things, you will know if you are heading in the right or wrong direction. In fact, I thought you had seen you were headed in wrong direction. Choice is always yours.

The mix of macros, others might do a better job, I would say 50% carbs, 20% protein and 30% fat.

Weight program should be compound exercises. Look over at weight lifting forum for ideas.

Skinny fat guys don't have much muscle, they weight below normal for age and height.

I do have some muscle even if their not big and I can lift heavier weights than people at my size. And yes, I still have some fat in the thighs and stomach, but on some day when I'm pretty ripped, my skin seems so thin and my muscles are more define. So am I considered a skinny fat guy?

Talking about being ripped, why is it on some particular day, I can be quite ripped but like most of this days lately I'm very very bloated. Could it be because of the foods I've eaten?

Talking about being ripped, why is it on some particular day, I can be quite ripped but like most of this days lately I'm very very bloated. Could it be because of the foods I've eaten?


Yes, water retention, often from high sodium. Can you post a picture of yourself. Might help to understand your issues.

[QUOTE=don_1987
Regarding to my second question, why can't a skinny fat guy lose the fat by losing weight? If I wanted to lose the remaining bodyfat, must I bulk first? [/QUOTE]

To say you cannot would be misleading, but all the stories I have heard/read suggest that at the very least reducing calories will not help and you would need to add calories, even it you did not put on substantial amounts of muscle. Basically at this stage your body will try to hold on to as much fat as possible, both reducing metabolism and burning muscle because it is frightened you are going to starve it and it wants to hand on to energy reserves.

Whilst you probably could loose the fat without putting on mucsle with the right diet (which would almost certainly be more calories than you are currently consuming), it will be significantly easier with 10-20lb more muscle becuse that muscle will help keep your metabolism up and slow down the 'starvation mode' effect.

Okay then, let's say I want to put on 5 lbs of muscle first (short term goal). How long will it take to put on that solid 5 lbs of mass? Will fat come along the way too?

too few cals, too many of those carbs are unnecessary to cut, but you're eeating too few cals anyway so i'd fix that first and see how it works.

Sorry for the confusion guys, last month when I weight myself, it was 141 lbs. But I bet that was all water weight being dropped at that time, because just now I weighted myself again and it was 147 lbs, which has been my normal weight since 4 months ago. But anyway, I'll still bump up my caloric intake and planned to reach at least 150 lbs... Thanks guys for all of your replies, all these really means a lot to me...