Hi All,
I've been lurking the forum for the last few days and decided to join. I'm looking for some critique on my current plan and also some advice on how to proceed further.

First some quick background:
I'm skinny fat. Almost exactly like this poster was:
http://forums.johnstonefitness.com/showthread.php?t=37061
At the beginning of my program (which started exactly a month ago), I was 160 lbs and apprx 16% BF. Got fed up of the flab, so I decided to get rid of it by going on a fat loss program.

Now I'm down to 150 lbs and approx. 11% BF. Still no visible abs. My biggest question, should I continue to try and lose the fat since I still have plently of visible flab in the abdominal region. My main fear is that I might end up losing muscle due to the calorie deficit I am on.

At this point, I can either:
a) continue to lose weight (mostly fat hopefully)
b) increase calorie intake to the point where i can maintain weight and recompose my body by lifting
c) or go on a bulk instead and reduce bf later

As you can see, I'm feeling a little lost here

To help critique, here's my current weekly workout schedule. (I lift as heavy as I can).

Day 1: 30-35 mins elliptical or running + back workout

Day 2: 30-35 mins elliptical or running + abs

Day 3: 30-35 mins elliptical or running + chest/arms

Day 4: 30-35 mins elliptical or running OR rest

Day 5: 30-35 mins elliptical or running + legs

Day 6: 30-35 mins elliptical or running + abs

Day 7: rest

I follow the 40/40/20 rule for my diet. Here's an example of a typical day's diet for me:

http://img20.imageshack.us/my.php?image=typicaldietfo7.pnghttp://img20.imageshack.us/img20/3295/typicaldietfo7.png (http://imageshack.us)
http://img20.imageshack.us/img20/typicaldietfo7.png/1/w968.png (http://g.imageshack.us/img20/typicaldietfo7.png/1/)


As for the exercises I do, I like to mix things up(change number of sets or tempo) to keep my body challenged, but at the very least, I do the following:

Back: Deadlifts, Shrugs, Pull Ups, Bent Over Rows, Lat Raises/pulldowns, DB Shoulder Presses

Chest: DB chest press, Dips, pushups (of a few different types), DB fly and bench presses

Legs: Front and Back Squats, calf raises, leg press, lunges and quad stretches

Arms: bicep curls, skull crushes, wrist curls, reverse curls and a few others...


Any advice will be appreciated!

With limited info to go off of, a focus on strength and muscle gets my vote everytime in situations like this.

It's pretty hard to screw things up if you keep challenging your body with progressive strength training. Compare this to the vast group of people that screw around with micro managing their BF% with no regard for how lacking their overall muscular development is, and well, there is no comparison as to who is truly making progress, and who is stuck in neutral.

If you're 150lbs and just getting started in the gym, you have the easiest 15-20 lbs of muscle you'll ever build in your life waiting for you, but eating 1400 calories per day isn't going to bring the ship to port.

Don't get caught up in trying to reveal something you haven't taken the time to build.

Don't get caught up in trying to reveal something you haven't taken the time to build.

Thanks Goonie. For some reason, that last line of your post really struck a chord with me.

Just to add some more info, I started working out in January this year with the goal to bulk. However, due to my lack of experience, it ended up in a disaster. I ate too much, worked out too little. Hence the fat gain.

What are the details for your lifting plan?

I've found that there is a difference between 'pushing' myself....and REALLY 'pushing' myself.

The latter resulted in muscle growth, the former in fat gain.

What are the details for your lifting plan?

I've found that there is a difference between 'pushing' myself....and REALLY 'pushing' myself.

The latter resulted in muscle growth, the former in fat gain.

Hi Azure, I really do push to the limit. For every exercise I do, I make sure that it is at least 80% of my 1RM, usually closer to 90%

I keep track of what I lift, so the figures shown are from my last workout.

Deadlifts
5 reps @ 135
5 reps @ 155
3 reps @185
Then, 3 sets of 5 at 205

DB Shrugs
4 sets of 12 at 130

Cleans
10 reps @ 100

DB Lat Raise:
5 sets of 7 at 30

Seated Row:
3 sets of 10 @ 120

DB shoulder press
6 sets of 8, 6, 6, and 5 at 70

Pull ups
8 sets of 5 (I do these whenever I have a chance, since I have a door attachment in my room)


If you want details of the rest of my plan, let me know! I will post it all. Just wanted to see if this is what you were looking to see?