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Calishtenics by Nell Wenderhall - Fri, 25 Aug 2017 10:56:22 EST ID:/TrPADrc No.94396 Ignore Report Quick Reply
File: 1503672982135.jpg -(476387B / 465.22KB, 1126x1001) Thumbnail displayed, click image for full size. 476387
Guys i am former fat now who is skinny fat at 52 kilos. i want to change that and add some muscle so can you recommend me a long term routine? and any tips for skinny fat thing?
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Edward Crummerlock - Fri, 25 Aug 2017 18:13:41 EST ID:SzZCuWIq No.94397 Ignore Report Quick Reply
>>94396
It's always the same. Lift big, if you want muscle size then 8-12 reps per set and 3 or 4 sets. Some people will say more. Might work. Eat lots of protein. If you're skinnyfat then you might be able to gradually burn the fat while gaining muscle or you may have to face a bit of weight loss either before you get going or maybe after you've finished gaining weight for a while just to gain some definition.

At 52 kilos you better be pretty short even for a girl. Though girls skinnyfat is usually reasonably attractive so I dunno. Unless you're under 5 foot 3 then I'd say don't lose weight, just gain muscle.

If you are over 5 foot 6 then you probably have a body image disorder. I know it's easy to dismiss I only recognised I had one around 30 which is funny because I was/am pretty healthy now. Still super conscious of every little bulge, always think I look fat and so on.
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Fanny Mimblechudging - Fri, 25 Aug 2017 23:26:17 EST ID:8JlDf1tR No.94398 Ignore Report Quick Reply
>>94396
Starting Strength > Texas Method > 531 Big But Boring > Sheiko Beginner
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Ebenezer Sirringdat - Sat, 26 Aug 2017 15:13:08 EST ID:/TrPADrc No.94401 Ignore Report Quick Reply
>>94397
no iam 166cm (5f5 i think) so i eat a slight surplus on a bulk?
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Phoebe Bruttingletch - Sat, 26 Aug 2017 16:42:58 EST ID:SzZCuWIq No.94402 Ignore Report Quick Reply
>>94401
Yeah, 52 kilos is not skinnyfat. It's the sort of weight where gaining weight makes your lfie expectancy shoot up and losing it makes it plummet. Run a small surplus ensure your weight increases over time. Make sure you get a wide variety of foods in as there's a good chance your body has depleted supplies of things. If you genuinely think you're not just thin, you have an unhealthy body image. Skin always has a little give, it's never so taut you can't pinch a tiny bit or fold it, seeing ribs doesn't make you underweight but if you can do it without raising your arms and think you're fat then also see a psych. Or at least acknowledge your own self image is skewed and remember to offset it a bit.
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Phoebe Bruttingletch - Sat, 26 Aug 2017 16:52:19 EST ID:SzZCuWIq No.94403 Ignore Report Quick Reply
>>94402
That said if you really were fat and did it then good job. I just think you might have overdone it by a few kilos.
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Awesome music track - Sat, 02 Sep 2017 05:56:04 EST ID:J/e3auT6 No.94404 Ignore Report Quick Reply
1504346164786.jpg -(198381B / 193.73KB, 1300x1259) Thumbnail displayed, click image for full size.
>>94396
Special presentation. It´s like a good fitness theme:

https://www.youtube.com/watch?v=qGq-2gY81os
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Ebenezer Sirringson - Sun, 10 Sep 2017 05:44:47 EST ID:UYBgTLLg No.94418 Ignore Report Quick Reply
>>94396
sounds like anorexia to be honest. or you forgot to tell us you're 1.30m


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