[Chriss]

Advice for a Skinny Fat Beginner (33% Body Fat) – Where to Start?

Hey everyone,

I'm new here and looking for advice on the best way to approach fitness and nutrition as a skinny fat person. I’m 19 years old, 172 cm, 78 kg, and approximately 31-33% body fat. My main goal is to lose fat while preserving muscle and improve my overall body composition.

I have a TRX and access to outdoor workouts, and I plan to train 3-4 times a week. I’m also considering Intermittent Fasting (8/16 window) along with a Mediterranean diet to help with fat loss. However, I want to ensure I’m not losing muscle in the process.

A few questions:

1. What type of training routine would you recommend for someone in my situation?
2. How should I balance calories and macros to lose fat but maintain muscle?
3. Should I focus on strength training or cardio first?
4. Any specific Darebee programs that would fit my situation?

I’d appreciate any guidance or personal experiences from those who have been in a similar position. Thanks in advance!

 

[TopNotch]

Greetings.

In order to lose fat and maintain/gain muscle, it is important to ensure you are eating enough protein. Aim for about 1.6 - 2g of protein per kilo of bodyweight, which in your case would equal between 125 and 156g of protein per day. There has been talk that you can only absorb 30-40g of protein per meal but that's been shown to be incorrect, so even eating within a short window, such as during intermittent fasting, you should have no problem consuming enough protein. If necessary, protein powders can be useful to ensure you hit your goal. Don't stress if one day you don't hit it but just try to get around there most days.
Strength training or cardio first? Really depends on you, what you enjoy doing, and what your ultimate aim is. If you aim to run a faster 5km, then you probably wouldn't want to tire yourself out by doing a lot of strength training before you go running. Similarly, if you want to increase your push-up numbers or lift weights, you wouldn't go for a long run first. To preserve muscle while losing fat, it is recommended that, as well as prioritising protein in your diet, you do regular strength training.
There are many Darebee programmes that you might find enjoyable. You haven't said how fit you are or if you currently engage in any regular physical activity. If not, I suggest you start with one of the gentler programmes, like Square One, or perhaps Foundation. If you're into RPGs, there are some of those at different levels. Look for something that you think you can continue to do. Don't start too hard because then you're more likely to injure yourself or simply feel overwhelmed and stop. It's better to increase things once you feel up to it. Most importantly, have fun.

 

[coarsenir]

Since you want to lose fat but preserve muscle, follow these rough guidelines:

• Protein: 1.6-2.2g/kg of body weight (~125-150g protein)
• Calories: Aim for a small deficit (~1800-2000 kcal/day)
• Carbs & Fats: Stick to healthy fats (nuts, olive oil, avocado) & complex carbs (quinoa, brown rice, veggies)
• Intermittent Fasting: 8/16 can work as long as you get enough protein & calories in the eating window Snow Rider 3D

 

[Christaacias]

Hey Doodle Jump,

I'm new here and looking for advice on the best way to approach fitness and nutrition as a skinny fat person. I’m 19 years old, 172 cm, 78 kg, and approximately 31-33% body fat. My main goal is to lose fat while preserving muscle and improve my overall body composition.

I have a TRX and access to outdoor workouts, and I plan to train 3-4 times a week. I’m also considering Intermittent Fasting (8/16 window) along with a Mediterranean diet to help with fat loss. However, I want to ensure I’m not losing muscle in the process.

A few questions:

1. What type of training routine would you recommend for someone in my situation?
2. How should I balance calories and macros to lose fat but maintain muscle?
3. Should I focus on strength training or cardio first?
4. Any specific Darebee programs that would fit my situation?

I’d appreciate any guidance or personal experiences from those who have been in a similar position. Thanks in advance!

Prioritize strength training (TRX/bodyweight resistance) 3-4x a week to maintain muscle. Combine with short HIIT or brisk walking for fat loss.