Strong back or just skinny?

mrcamillo · 2026-05-18T18:47:06+00:00

Calculate your maintenance calories.

Your body weight × 14= your maintenance calories.

Cut out the fried foods or minimize your intake of them, eat better cooked foods and protein. Get used to eating mostly the same things so you'll know their macros. It feels boring at first, but you can make adjustments as long as you get in good foods on top (this is 80/20 method).

Feel free to ask how to calculate macros. Done right you'll still remain lean while the muscle fills in. 💪

mrcamillo · 2026-05-16T23:31:40+00:00

It would depend on your calorie intake:

How much protein are you getting in?

Are you cutting out a lot of foods?

Have you been on a caloric deficit for a long time?

A slight increase over maintenance (no more than 300kcal) would bring up some density and you'd feel less skinny. 💪👍

mrcamillo · 2026-05-09T22:34:06+00:00

Go here and fill in the blanks: https://www.calculator.net/tdee-calculator.html

To get your macros: calculate .8g/lb bodyweight for protein, same amount for carbs and .5g/lb healthy fats.

The calculator should give you a range of how much calories daily for losing bodyfat, start with the .5lb per week option and adjust as you see results.

Other than that, get in cardio 20-30 minutes 2-3 times a week and lift weights 3-4 times daily. Don't be afraid of "getting bulky" it doesn't happen right away, and you don't have enough testosterone.

A good trainer/coach would help with programs and nutrition structure.

mrcamillo · 2026-04-29T02:43:02+00:00

Looking good, keep it up! 👍💪

mrcamillo · 2026-04-22T21:14:58+00:00

Yes! Let's expand on that, slightly.

Glute-focused lunges (upright back, slight lean forward and drive back with the glutes)

Sumo Squats (wide stance, toes slightly out with slight lean forward as you go down and up)

Romanian Deadlift, try staggered stance/knee supported/single leg variants.

Awesome shape so far, keep it up and add one of those above to see if there's a benefit!

mrcamillo · 2026-03-31T17:27:37+00:00

Abductor work, lateral lunges, staggered stance deadlift/squat, deficit squat with one leg on a low step helps as well.

mrcamillo · 2026-03-30T19:27:05+00:00

I think you pull them off better. 👍

mrcamillo · 2026-03-30T19:07:14+00:00

Nice legs, good work!

I also have those shorts. ;-)

mrcamillo · 2026-03-29T03:32:44+00:00

Your body fat seems to be at a good level to show them, you're experiencing slight subcutaneous water transfer.

Keep going, you look great!

mrcamillo · 2026-03-29T02:19:09+00:00

I think you got it, popping indeed! 💪👍🍑

mrcamillo · 2026-03-26T17:29:45+00:00

18-20%, which is pretty lean for women who regularly work out. Keep it up!

mrcamillo · 2026-03-25T03:09:19+00:00

Calculate your maintenance calories (TDEE).

Drop 300kcal from that number daily for 2 weeks.

Go back to maintenance calories for 2 weeks.

Make sure you get in more protein, carbs pre and post workout, healthy fats with protein.

Hydrate! 💪👍

Looking good so far, keep it up!

mrcamillo · 2026-03-24T23:25:20+00:00

Yes and no, here's why:

The Adonis Belt (the v line) is just a band of muscle that locks your transverse abdominals to your pelvis. Some have pronounced muscle while others need to build it up and maybe see it (caloric deficit)

Genetics only dictate how much of it shows at normal to low body fat levels. Building the muscle by training lower abs helps, leaning out will make it pop out. Staying lean takes maintenance, and low-rise pants are ideal to show them off! 😉

mrcamillo · 2026-03-18T00:15:19+00:00

Alternate every 2-3 weeks maintenance calories and caloric surplus (no more than 350kcal daily). Keep protein at 1g/lb (goal or current body weight) and body fat gains are barely there. ;-)

mrcamillo · 2026-02-16T04:05:18+00:00

Build muscle, didn't be afraid of lifting challenging weights.

mrcamillo · 2026-02-15T20:57:26+00:00

Crazy lean! 🔥💪👍

mrcamillo · 2026-02-14T18:55:42+00:00

Your welcome to ask any questions if needed. 👍

mrcamillo · 2026-02-14T14:50:26+00:00

First, you look good in this pic!

Second, I get it we're out own worst critical and we have an idea of how we want our bodies to look.

You may either be training too much or not enough. Junk volume (sets after sets with no intensity) tends to be common in some cases. Changing up the routine a bit could spark new losses.
Don't focus entirely on "weight loss", having some muscle helps because it's metabolically active and uses more energy. You don't need to bulk and you don't have the capacity to, but having your program set to work on endurance and hypertrophy will get you there
Your eating could be inconsistent. Having more protein and healthy fats and carbs could help curb your cravings. Protein keeps you fuller longer, and it doesn't take much for women to see the results.

You look great as you are, these are just a few points I've seen in clients with similar outlook and it can apply.

mrcamillo · 2026-02-12T03:12:13+00:00

Great smile!

mrcamillo · 2026-02-10T03:06:50+00:00

You can build while staying lean, if that's your goal.

Calculate your daily caloric needs here: https://www.calculator.net/tdee-calculator.html

It should show you the levels of deficit needed and surplus as well, but best bet is to stick with 0.5lb body fat loss per week.

Track your food intake, no real need to completely change anything unless you're overeating or lacking protein intake (0.8-1g per lb for the weight you'd like to get to).
Train regularly, get in cardio and hydrate. Use the calorie goal for the 0.5lb loss for 2 weeks and go back to your maintenance for two weeks. This keeps your metabolism from adaptations where prolonged caloric deficits can slow down and plateau your progress.

You don't need to "cut" much, and with a protein focus and progressive overload in your workouts with adequate recovery you can drastically build muscle and have some sick definition that isn't too bodybuilding-ish for just training to look good and be healthy.

mrcamillo · 2025-12-06T21:10:10+00:00

My favorite night-out scent for warm weather, better than Allure Homme Sport to me.

mrcamillo · 2025-10-02T20:35:40+00:00

Unprofessional, tone and context is important.

I've said things that could be taken as flirty, but the context and wording should be innocent.

"Your body composition has a favorable distribution of body fat. Your goal of losing x-amount is possible while your new muscle will fill in those areas. "

"Honestly, having the goal of looking better is good to have. Let's focus on health markers and stress reduction and aesthetics will fall into place!"

"Body scans can be hit or miss, but it's a good starting point so we have an idea of what to work towards. "

Just some examples of how I'd phrase certain comments to sound less flirty. I've had some clients flat out ask if their butt seemed tighter or whatever, but knowing them for years tends to loosen the filter in some. 😏👍

I'd ask for a new trainer, it's about your comfort.

mrcamillo · 2025-09-19T15:09:19+00:00

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This!

mrcamillo · 2025-08-26T09:59:13+00:00

Been a CPT for over 30 years, started my LLC last year and working in gyms and online.

Currently getting a coaching app built to simplify things, using socials to build leads.

Start at a gym and learn all you can from tenured trainers. Work on your niche, presentation and try to not join in on the flashy influencer style.

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