Lost 20kg but still fat at a normal weight

[ziggy1]

I’m 185cm and 69kg, yet I still hold a lot of fat especially in my face and thighs. I went from 90kg to 69kg and I’ve gotten overall smaller but I haven’t seen much fat loss tbh. I’m also very weak, like very very weak. I would assume I’m skinny fat but how much more weight do I need to lose to get a normal body fat? What should I do?

 

[Final Fantasy]

you are already almost underweight if not underweight.

Have you been going to the gym and getting enough protein in? Or have just looked at the number on the scale.

 

[ziggy1]

you are already almost underweight if not underweight.

Have you been going to the gym and getting enough protein in? Or have just looked at the number on the scale.

I don’t go to the gym. I did for 6 months made barely any progress so I gave up. Was eating 1.7x my bodyweight in protein and progressive overload. Was really embarrassing being so big and weak at the same time. I’m not getting enough protein at all anymore now

 

[Final Fantasy]

I don’t go to the gym. I did for 6 months made barely any progress so I gave up. Was eating 1.7x my bodyweight in protein and progressive overload. Was really embarrassing being so big and weak at the same time

When you quit the gym was you still eating around the same amount of protein?

 

[ziggy1]

When you quit the gym was you still eating around the same amount of protein?

No it all crashed for a few months. Then I started cutting until now and lost 20kg barely any difference feels like I’ve just loss muscle that I never even had

 

[Final Fantasy]

No it all crashed for a few months. Then I started cutting until now and lost 20kg barely any difference feels like I’ve just loss muscle that I never even had

If you look like yourself but just smaller that is the unfortunate truth. You have mainly lost muscle since your body prioritises it on a cut because it's more taxing to your bodys energy.

If you atleast went to the gym even 2x a week just 1 set per muscle till failure you would of held onto most of your muscle. Same with the protein.

When on a cut in the gym you shouldn't be expecting for the plates to spark up as your body's main priority isn't to build muscle at that point. I would just use a TDEE calculator to find your maintenance and maingain or go on a small -100kcal deficit and mainly eat protein to body recomp.

 

[Niyxz10]

No it all crashed for a few months. Then I started cutting until now and lost 20kg barely any difference feels like I’ve just loss muscle that I never even had

You gotta lock back in bro , get back in the gym and eat high protein. Eat at like a 200-300 calorie deficit and once ur lean enough bulk back up otherwise ur js gonna be a twink and gonna be getting manhandled by ppl.

 

[ziggy1]

If you look like yourself but just smaller that is the unfortunate truth. You have mainly lost muscle since your body prioritises it on a cut because it's more taxing to your bodys energy.

If you atleast went to the gym even 2x a week just 1 set per muscle till failure you would of held onto most of your muscle. Same with the protein.

When on a cut in the gym you shouldn't be expecting for the plates to spark up as your body's main priority isn't to build muscle at that point. I would just use a TDEE calculator to find your maintenance and maingain or go on a small -100kcal deficit and mainly eat protein to body recomp.

-100kcal with protein, do I need to go the gym aswell?

 

[Final Fantasy]

-100kcal with protein, do I need to go the gym aswell?

Well lets say to maintain your bodies current weight it's 2000kcal (this is an example). You could eat at 1900 kcal but still get in your 1.2-1.5x protein. You would be building muscle while still cutting down on fat.

And yes you would have to go to the gym. Your trying to fill your body out with muscle which isn't going to fall out of the sky.

 

[ziggy1]

Well lets say to maintain your bodies current weight it's 2000kcal (this is an example). You could eat at 1900 kcal but still get in your 1.2-1.5x protein. You would be building muscle while still cutting down on fat.

And yes you would have to go to the gym. Your trying to fill your body out with muscle which isn't going to fall out of the sky.

Alright thanks for the help really appreciate it

 

[ziggy1]

You gotta lock back in bro , get back in the gym and eat high protein. Eat at like a 200-300 calorie deficit and once ur lean enough bulk back up otherwise ur js gonna be a twink and gonna be getting manhandled by ppl.

I already started going to the gym today.