>workout and eat too much>gain muscle>workout and not eat enough>lose fatis it really this easy bros
>>77200714Maybe if you have good genetics. As it stands, mom's spaghetti makes me fat at 46 kg. At 44, I looked reasonably lean, but I was so lean I now have osteoporosis.
>>77200724what
>>77200724maybe you don't have any muscle lel
>>77200804
>>77200808thank u mr skeltal
>>77200714if I eat in a surplus I’ll just get fat again. If I eat in a slight deficit, gym chads say im wasting my time and not building any muscle. I don’t know what to do anymore. Having gyno makes it even worse too.
>>77200714"workout" is a noun; you mean "work out".
>>77200714yes
>>77200926yes
Atp I’m convinced if you were fat as a kid you’re just permanently stuck in this mode for life without roids
>>77201143This is cope. Some journeys will be harder than others but if you stay consistent you will reach your goals
This seems like the thread for it, pls fucking help meI've been stuck at 65kg with this belly for ages, wont drop even with the calorie counting + weightlifting and cardio ive been doing.I think I fucked up my fat loss, in 2025 I was approx 89kg and tried an aggressively low cut with protein focus at ~1300 kcal/day then about 3-4 months after that started going to the gym, but i was still eating in a big deficit.Fast forward, beginning of 2026 I was still going to the gym roughly 2x a week but I continued eating at 1400-1500 kcal, I tried to keep a minimum 120g of protein everyday, did I fuck up?Started stalling in the gym which I guess is cause im not eating much, or maybe my training is shit, but i dont know anymore. the lifts ive stalled at are still beginner and below tier (3x6 45kg benchp, 3x6 35kg ohp) I just want to see progress towards getting a fit, not skinnyfat appearance. Im not strictly looking for some get abs quick program, just at least a clearer path to getting slimmer and muscular by the end of the year, abs can come later when i dont look like a bag of chocolate milkI kept thinking if I just keep cutting at 1400-1500 kcals whilst going gym ill eventually lose the belly/lovehandles and can start to eat more for muscle, but the scales been hovering at 65, my lifts have stalled and im looking the same week to weekRight now im still cutting, eating around 1450kcal and going gym. Should I start trying to recomp? im worried about recomping since it seems like such a case by case route and is apparently far slower than a bulk to cut/cut to bulk approach, but I got zero muscle and clear fat which I heard is a good start for recomps. Or should I start lean bulking, or actually keep focusing on a deficit that isnt as steep as 1500? Am hoping theres a path I can follow to escape this, i dont mind if it takes long just hope theres progress to see along way, this trifecta stall at the gym, on the scale and in the mirror, sucks. Yes i am a nigger
>>77201236>>77201143how much do you deadlift?
>>77201275100kg for 8 is my max but ive only done it once just to see if i could, havent done it in a while, only been doing 90kg because im worried ill injure myself if i kept 100 and trying to prog overload past it, it feels like shit and kinda slow but i keep my formI think im getting weaker too, 90kg has been feeling worse and worse, im planning on going past 100 once i start eating more at some point
>>77201275>>77201282The fuck, i meant 100kg for 3, not 8, holy shit im not seeing that kinda shit until a year from now probably Also im >>77201236
>>77201282>1 set>1 set 2 weeks later>1 set 4 days later>3 sets 2 weeks laterdid you switch programs or do you not have a program? regardless, you should be progressive overloading until you can't (fail lift or form breakdown)
>>77201292Yeah that was back when i was trying out starting strength, didnt feel okay with it so i switched to full body 3x about 2 or 3 months ago and ive been on that so far Didnt deadlift last week cause i started losing faith with not progressing and the scale not losing, getting weaker going from 8 to 5 reps had me wondeing if its time to end the cut but im still skinnyfat
>>77201143same. i weigh less than some of the skinnier, shorter guys i know, am way stronger than them and yet im always skinny fat when i cut
>>77200808Something like this is often the result of the few people who "make it" in /fat/. You go in that thread and it's an entirely different world cut off from the rest of the board. They fear free weights, they are obsessed with walking 10k steps and doing pushups. They get sad they aren't automatically attractive when they reach skinny/skinnyfat.
>>77200714Having adequate protein is literally the main deciding factor here.
>>77201143I’m 5’10 and 130lb and have love handles I fucking hate this
>>77201508I think it’s just bf% bro. Im 145 at that same height and still have a belly and tits (though the latter seems to be gyno). We probably need to do a tiny bulk (like 100cal surplus) and build muscle then cut again if needed. Or maybe not, maybe we’re just cursed to look like this forever. Meanwhile skinny skeletor fucks get to just eat a shit load and lift for 6 months and turn into chads with 0 thinking required.
>>77201307are u really eating the calories you are saying every single day? seems to me u r not sticking to your program 100%, usually that happens to people in all areas of their lives... if you skip deadlift because you feel not motivated enough that day, do u also eat extra 1000 kcal because other reasons? im not asking to put you on the spot, im asking you to ask that yourself
>>77201307>i was trying out starting strength, didnt feel okay with it so i switched to full body 3xwtf am i reading
dont overeat dont eat goyslop and exercise it’s literally that simple. I’ve watched a couple fat guys I know shred weight and now look respectable
Nah, you're cursed and stuck with that pregnant dog build. 1.5 years in and I still look like shit.https://litter.catbox.moe/jqz3bbk3dcqnft3d.png
>>77202232u r looking good and there is progress too, cant u look at that and see that its just a matter of time before u look great
>>77202282Problem is that to progress further, I need to reach 85-90kg with my height. Never had a big appetite for food. At some point it won't be enough to just sit at maintenance and expect muscle growth. Women from my family weigh more than me.
>>77201236being at a huge deficit absolutely rapes your hormones, your T is probably in the gutter right now, i'd probably give it another month or so of cutting tops, maybe with fasted cardio instead of weights, and then you should start bulking. it will put you in much more favorable metabolic conditions. and if you are simply cursed with some persistent belly fat, you NEED to gain muscle. it is OK to carry a little extra fat if you're muscular, especially as a black or white dude, it is not OK to carry extra fat in your midsection if you have 12.5" arms. having more muscle will also make future cuts better. you gotta upgrade your engine.
is it true that even if you at very low calories intake, your body gets used to it and then you have to drop even lower
Just eat more protein, forget macros/calories.Left is me before ever really lifting.>130-135 lbs>"11% bodyfat" according the the gym machine thingRight is after just 2.5 months of Full body, upper, lower. >Diet was pretty trash, burgers etc. Just trying to get protein.>160 lbs>16% bfI am 5'11ish. It's still a DYEL build but honestly a lot of people started giving me attention. I was happy to be in a "good weight' for my height and I kind of let myself go since then and am not skinny fat at 165 lbs. I figure Ill just start doing upper lower 4x a week and ill get back to good shape with time.
>>77203170Good progress but you were skinny not skinnyfat
>>77203170There was nothing skinny fat about you. Fuck out of here.
>>77202478yeah, youre right as fuck, if I had been bulking when i started cutting i at least couldve been cutting by the start of this year and probably been closer to my goal body, it is what it is, im just gonna start a careful bulk now instead of going another month cutting, get some actual muscle
Is it over for me bros?
>>77201462Most of us are in caloric deficits for years. Try lifting consistenly and gaining muscle while consuming 1500 calories.
>>77204482How short are you? Why is your axila inside out like that? Wtf
Calories aren't even real. I hate CICOfags so much.
>>77201462Skeleton mode is infinitely better than lardo mode
>>77200808
>>77204550>Try lifting consistenly and gaining muscle while consuming 1500 caloriesWhy would I try cutting like a total retard? 1500kcal is auschwitz tier, you are going to burn all little muscle you had, feel like total shit and end up as a skinnyfat abomination. An average fatty can loose fat AND gain muscle if they just body recomp at 1800-200kcal. This is how you should do it unless you are a school girl desperate for a "right" number on a scale for a prom.
>>77205240How much do you weigh?
>>77200714>eat anything and lift accordingly>wake up hungryMy metabolism is too high idk what do. I will try complex carbs now.
>>77205240I was eating 3500-4250ish maintaining by lifting 1-2x/day with 2-4 intense sets before hypertrophy/isolation work. Look more into carb timing, liquid carbs like beer or screwdrivers are usually gonna be the best pre-workout but not every diet can accommodate.
>>77201236Two things my negro, you are trying to gain muscle and lose fat. Make sure you are doing one or the other. But you should be able to gain muscle without gaining too much fat, especially because you are weak as hell right now. For me I would prioritize trying to get stronger, if your lifts are stalled for more than a couple weeks you really need to eat more. If you are gaining fat and still not improving your lifts something is badly wrong with your training. But if your lifts are stalled and you are losing fat then at least that is some progress. As long as you keep training then surely you will either go up in strength or down in fat. I would say try to find an equilibrium now where you are not gaining significant fat but are still getting stronger, then try to cut once you have a bit more size because you will just be skinny as hell as it stands.
>>77205240>recompIt's a fucking meme. Please shut up.
>>77205275Nta but i feel like cutting and bulking fir most people seems to create an illusion of progress. I mean, you will look skinnier as soon as you start eating less and lose 2 gallons of water in your belly and cut 2 lbs of shit and 5 lbs of glycogen. The only photos people post are end of cut photos then post the same photo for months as "proof" they totally look like this for a fucking reason.
thoughts?
>>77205297At some point this anon fucked up by adding subsequent cut and bulk photos where he never looked as good as this. Clearly has a post workout pump.
