Skinny-fat to shredded plan

Shush shush wrote:

Serious responders only, if that's possible.

Shirley you can't be serious...

Running fast on hills

Captain Oveur wrote:

Shush shush wrote:

Serious responders only, if that's possible.

Shirley you can't be serious...

I am serious... and don't call me Shirley.

Not sure if youre trolling or not. Anyways, as a serious responder I bring you this.

http://www.huffingtonpost.com/dr-mark-hyman/skinny-fat_b_1799797.html

You're probs pre diabetic and need to cut out simple carbs.

It won't necessarily be fun.

The majority of your meals should consist of chicken and veggies.

You need to lift 2-3x per week and be doing core 4-5x per week.

Running as much as you can or need to. The running isn't what is going to take you from skinny fat to shredded. There are plenty of college kids that run a ton and are still skinny fat. It's your diet and lifting.

Shush shush wrote:

I'm currently looking skinny but flabby also.

most runners do.

I have access to a gym and love running.

The love for running is a burden. The sooner you accept this, the better off you'll be.

What kind of diet do I need to get on

Paleo. Go low carb for at least a couple of months. No sugars/fruits or grains. Basically live of meat/fish and vegetables + nuts/fats. You can reintroduce carbs at a later point in time.

and ha kind of training should I do?

lift heavy. do some sprints. stop with that long distance jogging BS.

Also, I think if I get shredded I'll have a more active sex life.

Yes.

Shush shush wrote:

Can you guys help me with ideas on how to get better looking? I'm currently looking skinny but flabby also. I have access to a gym and love running. What kind of diet do I need to get on and ha kind of training should I do? I want to train for a 10k and beat people who are in their late twenties or early thirties. I have a tendency to adapt well in sports. Also, I think if I get shredded (I'm not even sure that means) I'll have a more active sex life.

Serious responders only, if that's possible.

0/10

Simple answer: Do high intensity workouts, lift, eat protein, and lay off the carbs.

it's simple wrote:

Simple answer: Do high intensity workouts, lift, eat protein, and lay off the carbs.

That's the easy solution but likely not what he wants to hear.

What he wants to hear: "increase mileage from 60 to 80mpw, eat a low fat diet and focus and heart healthy whole grains and fruits, and continue to be a sissy"

Oh boy, runners...

Unless you cut out all grains, dairy and processed foods you will continue with your skinny fat physique. Eat more proteins, lean organic meats, fresh greens and saturated fats (no nitrate bacon, eggs, avocados, coconut oil, olive oil, 100% real butter).

You can squawk and say how we're clogging our arteries and increasing the chance of heart disease while you continue to worship the USDA Food Pyramid. There are a lot of F'd up things about our government but the fact that the base of the food pyramid says to load up on bread, rice, cereal and pasta is criminal. We have additives in our foods that are banned in lesser countries. We have foods where the additives make you crave more of the bad shit you just consumed. If you can get off all the added sugar, grains and processed crap you will break your dependance on packaged foods.

There is no one who ate worse than me into their 40's. Chili cheese dogs, corn dogs, cheese fries, cheese doodles, bologna sandwiches on white bread and nonstop fast foods. I finally grew up, did a little research and at 50 years old I look and feel better than when I was a 28 year old bad ass runner.

seriously... wrote:

Unless you cut out all grains, dairy and processed foods you will continue with your skinny fat physique. Eat more proteins, lean organic meats, fresh greens and saturated fats (no nitrate bacon, eggs, avocados, coconut oil, olive oil, 100% real butter).

OK, paleo guys and others, how about beans? I eat them because they are inexpensive, high in fiber, and they have iron and protein. I use them as a side dish instead of rice or pasta (especially black beans are my favorite). Are they good?

So is this how a "skinny fat" guy look like?

http://www.runnersworld.com/workouts/opinion-galen-rupps-training-is-ridiculously-rational

Just Another LRC idiot wrote:

So is this how a "skinny fat" guy look like?

http://www.runnersworld.com/workouts/opinion-galen-rupps-training-is-ridiculously-rational

Sorry dude, FAIL. Read the last sentence.

Farah hadn't seriously lifted weights before joining the Oregon Project a little more than two years ago.

"Mo is getting stronger and stronger," Salazar says. "He was behind Galen in terms of stability and core stuff. He has progressed so much. He is really ripped now, and that is why he is kicking so fast. It's just body strength."

Farah and Rupp do lunges with unbalanced barbells to strengthen their hips. Much of what would be more traditional lifts are done on one leg.

"It's a lot more functional to what they do as runners," McHenry says.

They do heavy weights and limited reps, lifts designed to increase power.

want to stop being skinny/fat wrote:

seriously... wrote:

Unless you cut out all grains, dairy and processed foods you will continue with your skinny fat physique. Eat more proteins, lean organic meats, fresh greens and saturated fats (no nitrate bacon, eggs, avocados, coconut oil, olive oil, 100% real butter).

OK, paleo guys and others, how about beans? I eat them because they are inexpensive, high in fiber, and they have iron and protein. I use them as a side dish instead of rice or pasta (especially black beans are my favorite). Are they good?

I am not paleo, I am common sense. I do eat beans. A bean is a legume and technically not a grain. Decent fiber and protein.

Can you give as a typical day of food you eat for a high intensity/weight day and can you give us a typical day of food you eat for an aerobic day and a typical day of food you eat for a non-active day?

I'm curious to see if you really only meat and veggies and sustain energy and recovery, properly.

88 wrote:

Just Another LRC idiot wrote:

So is this how a "skinny fat" guy look like?

http://www.runnersworld.com/workouts/opinion-galen-rupps-training-is-ridiculously-rational

Sorry dude, FAIL. Read the last sentence.

Farah hadn't seriously lifted weights before joining the Oregon Project a little more than two years ago.

"Mo is getting stronger and stronger," Salazar says. "He was behind Galen in terms of stability and core stuff. He has progressed so much. He is really ripped now, and that is why he is kicking so fast. It's just body strength."

Farah and Rupp do lunges with unbalanced barbells to strengthen their hips. Much of what would be more traditional lifts are done on one leg.

"It's a lot more functional to what they do as runners," McHenry says.

They do heavy weights and limited reps, lifts designed to increase power.

Reading fail on your part. He was responding to a guy who said that eating grains would make you skinny fat, nothing at all about lifting.

Freelove wrote:

88 wrote:

Sorry dude, FAIL. Read the last sentence.

Farah hadn't seriously lifted weights before joining the Oregon Project a little more than two years ago.

"Mo is getting stronger and stronger," Salazar says. "He was behind Galen in terms of stability and core stuff. He has progressed so much. He is really ripped now, and that is why he is kicking so fast. It's just body strength."

Farah and Rupp do lunges with unbalanced barbells to strengthen their hips. Much of what would be more traditional lifts are done on one leg.

"It's a lot more functional to what they do as runners," McHenry says.

They do heavy weights and limited reps, lifts designed to increase power.

Reading fail on your part. He was responding to a guy who said that eating grains would make you skinny fat, nothing at all about lifting.

Double reading fail on your part. He was posting a picture of Rupp (looking ripped) asking ironically if that is what a "skinny fat" runner would look like. I posted that the "runner" does a lot of heaving lifting (per his coach). This verifies the posts of this thread that advocate weight lifting to achieve this "shredded" look. Try to keep up.

Shahid wrote:

Can you give as a typical day of food you eat for a high intensity/weight day and can you give us a typical day of food you eat for an aerobic day and a typical day of food you eat for a non-active day?

I'm curious to see if you really only meat and veggies and sustain energy and recovery, properly.

Every morning I drink a large cup of coffee then row a minimum of 10,000 meters . I'm averaging about 10,500 meters for the entire year rowing season that starts and ends in May. I don't vary my days too terribly much but if I'm extra hungry at a certain meal I know I need to double up from not getting enough calories.

Immediately after rowing i drink a Full Strength shake, a small batch protein supplement by the brother who runs EAS (30 grams protein, 300 calories). That really only lasts about 90 minutes and depending on what time it is I may eat some kind of paleo bar or a low glycemic bar before I drink a green smoothie. This shake is upwards to 800 calories, 50+ grams of protein with kale, spinach, blueberries, chia seed, small amount of raw honey, Standard Process SP Complete and a scoop of Bluebonnet Isolate powder. People will argue the smoothie has way too much sugar but it's pretty much my only intake of sugar on any given day. I follow that 300+ days a year. I always have some kind of healthy jerky, raw nuts or bar around in case I get hungry.

Late lunch is either leftovers from the night before or some kind of no nitrate/hormone, non gmo sausage with peppers and onions in a paleo wrap or gluten free type wrap. If I have to eat out I will do a chipotle chicken bowl with double chicken, no rice, black beans and guac. The thought of at stopping at a fast food restaurant is not an issue. 3-4 nights a week I will row 5000+ meters, run a few miles or ride 15-20 miles and weights. Dinner is going to be crock pot chicken thighs over cauliflower rice and a salad, almond flour coated halibut, spaghetti squash with marinara, or steak and sweet or white potatoes with plenty of butter. If you get in a routine its actually quite easy and bad habits don't enter the equation.

Over Xmas I was with friends and family and usually there are plenty of options since people I hang out with eat relatively good but I'm not such a stick in the mud that I won't eat a cheesy ham deep fried roll and a half gallon of alcoholic egg nog from time to time. I still have an occasional potato chip binge and eat french fries at least once a week. I've never had much of a sweet tooth but eat some quality chocolate after dinner with wine.

Thumbs up for the buzz words brother.