How to go from skinny-fat to skinny-ripped

[poreskin]

Method 1 The fast way to maximize speed
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Training:

train 3x a week full body focusing on maintaining lifts, take every set to faliure unless its not practical like a squat.

Walk 5-10k steps and just move more while doing basic tasks, this is to counter metabolic adaption

Diet:
Eat in a 1300 calorie deficit and protein is slightly above your bodyweight, fill the rest in with fats.

my maintence is 2300, I would eat 1000 calories, 145g of protein and 46g of fat

space out protein.

Speed:

If on the skinnier end:

4-8 weeks

Medium end:

8-10 weeks

fatter end:

12-16 weeks
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The practical way to maximize the result:
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Training:
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6x a week ppl focusing on getting stronger and optimizing for muscle growth

Diet:
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500 calorie deficit 1g of protein per pound of bodyweight and 0.4g of healthy fats per pound of bodyweight and eat carbs before workout.

Speed:
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If on the skinnier end

10-12 weeks

Medium end

12-20 weeks

Fatter end:

20-25 weks
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[ndshinigami]

are you sure on 1300kcals deficit? It may be too much

 

[poreskin]

are you sure on 1300kcals deficit? It may be too much

I have experience dieting, and I live in a very western household with my own access to food and knowledge of cooking, food does not tempt me whatsoever, i feel nothing.

Its actually better because you can start bulking within 4 weeks if your on the skinnier end, and for puberty 4 weeks is not enough to stunt growth but 12 weeks is, so its more growth sparing.

 

[ndshinigami]

I have experience dieting, and I live in a very western household with my own access to food and knowledge of cooking, food does not tempt me whatsoever, i feel nothing.

Its actually better because you can start bulking within 4 weeks if your on the skinnier end, and for puberty 4 weeks is not enough to stunt growth but 12 weeks is, so its more growth sparing.

I'll try It soon but with less calorie deficit at the start

 

[poreskin]

I'll try It soon but with less calorie deficit at the start

What's your height, weight, and bodyfat percentage. I'll tell u the best way

 

[ndshinigami]

What's your height, weight, and bodyfat percentage. I'll tell u the best way

190 84kg and like 22% bf

 

[an didy foid😱😱😱]

Mirin

 

[poreskin]

190 84kg and like 22% bf

you should take the first approach then once u hit like 16-18 percent bodyfat u can speed It up and go more agtessive

 

[jozsef316@gmail]

agtessive