Skinny fat hard gainer help... cals/protein/cardio/fast?

[ToTheBuckeT21]

Always a hard gainer, not always skinny fat around 165-170lbs. Been hitting it hard again for the last 2-3 months, holding some fat around my flank and chest (genetics).

I have what I consider a modest goal of a 2lb gain in muscles and 3lb drop in fat through June. Just looking for definition and a little more size.

Should I be focusing on more cals and more cardio, less cals and more protein, average cals and more protein, etc?

At the moment I'm doing average cals (clean 2,000-2,500) and higher protein. I'm working out 4 times a week, chest/tri, back/bi, shoulders/legs. I typically end each session with 10 mins on the rowing machine, on back/bi day I'll do 20-30 mins on the rower with step up program were every 4 mins it jumps me from level 4 to level 12 for 1 minute. On Sunday I throw in another 20-30 rowing session since the next day is chest/tri which doesn't really get hit by the rower anyway so I'm not overdoing it.

Would a 24 hour fast once a week help burn the fat without overly sacrificing muscle gains?.

Looking for any tips or suggestions, been out of the game for a long time. I'm sure there's updated research and info out there.

[yeahbuddy289]

I would look into carb cycling.

[ToTheBuckeT21]

I think I'm going to focus on building muscle keeping calories around 2,250-2,500 and do an intermittent fast on Sundays with intense cardio just that day. Use the 6 days during the week to build muscle, and the 7th day to burn fat. I'll throw in an extra work out here and there as you suggested so long as the body part isn't sore, like I could have easily done a tri workout yesterday even though I did them on monday.

I actually did start taking MK677 to prevent muscle wasting, chemyo.

[ToTheBuckeT21]

Recomps are challenging.

What does your current drug protocol look like?

If I read this correctly, you are hitting the weights 3x per week, and one day dedicated rowing. You could probably add a day or two of weights and try to hit each body part 2x per week. I think that would help with muscle growth in adding 2 lbs LBM.

Thinking of changing it up as follows:

Monday - Chest/tri
tues - bis/abs
wed - legs/shoulders
thurs - tris/abs
Fri - back/bis
sat - off
sunday - rower/abs/ fasting

I have a home gym, so on tuesdays and thursdays I can just bang out a couple of quick sets on my arms and do some ab workouts in like 20 mins without leaving the house. When doing those bi/tri secondary workouts, I'll use movements that also involve the chest/back so close grip bench vs a cable pulldown.

[wango]

Best recomp for me involved test, var, HGH and in the beginning clen.

Looking at your only abs and the rear of your forearms, I wouldn’t consider you skinny, nor fat, nor skinny fat.

[ToTheBuckeT21]

Best recomp for me involved test, var, HGH and in the beginning clen.

Looking at your only abs and the rear of your forearms, I wouldn’t consider you skinny, nor fat, nor skinny fat.

That photo is from a Test, var cycle about 10 years ago in my mid/late 20s... Also ran proviron which is horribly understated in my opinion. things have changed and my source back then was the main supplier in operation raw deal. I guess I was too small a player for anyone to come after me but they def had all my info and it scared the ish out of me so I got out of the game for a long time. You'd think 50 grams of powder test coming from China would be enough to go after lol. Needless to say I no longer have any trusted sources to run real gear anyway.

[JSom]

Have you tried to drink gainers in order to gain muscle mass? This article has some good examples of weight gainers that work and help. But you just need to try a few in order to choose the one that will be most suitable for your body.

[ToTheBuckeT21]

Have you tried to drink gainers in order to gain muscle mass? This article has some good examples of weight gainers that work and help. But you just need to try a few in order to choose the one that will be most suitable for your body.

Got bloodwork done, turns out my natural test levels were low, still in range but literally at the very bottom. Was put on Trt, no longer an issue.

[FryingPanMan244]

I recently did a Recomp cycle

For me... i was 224lbs and got down to 161lbs in 6 months give or take

I followed a strict Ketogenic diet, limiting carbs to less than 20 grams a day

i then did intermittent fasting, not eating between 6pm and 10am on top of that

also having a day where i fasted entirely once a week

the fat melted off of me while i maintained my strength and also gained some muscle



if you want to know more specifics let me know, but i can't praise the keto diet more highly for quick fat loss, while not putting muscle at risk

[Frank777]

If you want to build muscles, I recommend eating more carbs (you can check the info here https://betterme.world/articles/do-y...-build-muscle/ to find out the reasons). They provide fuel for your exercises, so they should help together with your current workout routine.