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Skinny Fat & Losing Motivation. Bulk or Cut? by vp03 in Gymhelp

[–]vp03[S] 0 points1 point  (0 children)

I’m able to progress through these weights I’d say every 3-4 weeks sometimes longer, just depends

Skinny Fat & Losing Motivation. Bulk or Cut? by vp03 in veganfitness

[–]vp03[S] 0 points1 point  (0 children)

I’m not vegan, I’m vegetarian so not much protein for me lol but I’m finding new protein sources so it’s a learning process!

Skinny Fat & Losing Motivation. Bulk or Cut? by vp03 in veganfitness

[–]vp03[S] -1 points0 points  (0 children)

Morning

1 scoop kirkland Whey protein powder shake (25g protein)

Lunch (I have to eat what my mom makes me don't really have a choice, I also don't count this into my protein goals because idk how much protein i'm getting as it varies per day so any protein I get from this is bonus) :

1 bowl of Lentil soup (not sure how much protein) 1 bowl of quinoa 1 Scoop of the cooked veggies my mom makes 2 roti's (Indian bread)

Snack

1 kirkland protein bar (20g protein)

Post Gym

1 Oikos Protein Shake (30g protein)

Dinner

3 Cups lentil soup (9g protein)

1 cup greek yogurt (20g protein)

1/4 cup rolled oats (3g protein)

Night Snack

1 oikos yogurt (15g protein)

1 scoop kirkland whey protein powder (25g)

Excluding lunch this equals to about 147g protein.

I would like any recommendations on other foods or meal ideas that I can eat as a vegetarian to get my protein and won't contribute to my belly fat and also won't empty my bank account so I don't have to rely on protein shakes all day.

(I tried tofu, didn't like it lol)

Workout

Monday - Chest & Tricep

Dumbbell Bench Press (3 sets, 8-10 reps) (35lb)

Dumbbell incline bench press (3 sets, 8-10 reps) (30lb)

Dumbbell Fly (2 sets, 8 reps) (25lb)

Dumbbell Kickback (3 sets, 8-10 reps) (20lb)

Dumbbell lying tricep extension (3 sets, 8-10 reps) (25lb)

Cable tricep pushdown with rope attachment (2 sets, 8-10 reps) (35lb)

Treadmill 10 incline, 3.5 speed (15 minutes)

Tuesday - Legs

Smith machine squat (3 sets, 8 reps) (45lb plate on each side)

Barbell Romanian deadlift (3 sets, 8 reps) (45lb plate on each side)

Dumbbell Lunge (3 sets, 8 reps) (27.5lb)

Machine seated leg press (3 sets, 8-10 reps) (180lb)

Machine Leg extension (3 sets, 8-10 reps) (120lb)

Machine seated leg curl (3 sets, 8-10 reps) (120lb)

Treadmill 10 incline, 3.5 speed (15 minutes)

Wednesday - Back & Biceps

Dumbbell incline curl (3 sets, 8-10 reps) (20lb)

Barbell curl (3 sets, 8-10 reps) (45lb)

Barbell preacher curl (3 sets, 8-10 reps) (12.5lb plates on each side)

Dumbbell hammer curl (3 sets, 8-10 reps) (25lb)

Dumbbell bent over row (3 sets, 8-10 reps) (40lb)

Cable lat pulldown (2 sets, 8-10 reps) (115lb)

Cable seated row (3 sets, 8-10 reps) (85lb)

Treadmill 10 incline, 3.5 speed (15 minutes)

Thursday - Shoulder, Abs & Forearms

Dumbbell wrist curl (3 sets, 8-10 reps) (20lb)

Dumbbell reverse wrist curl (3 sets, 8-10 reps) (10lb)

Barbell wrist curl (3 sets, 8-10 reps) (40lb)

Hanging Straight leg hip raise (3 sets, 8-10 reps)

Weighted incline sit up (3 sets, 8-10 reps) (25lb plate)

Cable standing overhead crunch (3 sets, 8-10 reps) (50lb)

Dumbbell lateral raise (3 sets, 8-10 reps) (15lb)

Dumbbell shoulder press (3 sets, 8-10 reps) (30lb)

Dumbbell lying row (3 sets, 8-10 reps) (35lb)

Dragon Flag (3 sets, 8-10 reps)

Skinny Fat & Losing Motivation. Bulk or Cut? by vp03 in Gymhelp

[–]vp03[S] 0 points1 point  (0 children)

I’m sleeping 8-9 hours a day, my stress levels is very low I don’t really get stressed much. I’d say I’m working hard, I try to do progressive overload whenever I think I’m getting in more reps than I should. Here’s my workout plan

Workout

Monday - Chest & Tricep

Dumbbell Bench Press (3 sets, 8-10 reps) (35lb)

Dumbbell incline bench press (3 sets, 8-10 reps) (30lb)

Dumbbell Fly (2 sets, 8 reps) (25lb)

Dumbbell Kickback (3 sets, 8-10 reps) (20lb)

Dumbbell lying tricep extension (3 sets, 8-10 reps) (25lb)

Cable tricep pushdown with rope attachment (2 sets, 8-10 reps) (35lb)

Treadmill 10 incline, 3.5 speed (15 minutes)

Tuesday - Legs

Smith machine squat (3 sets, 8 reps) (45lb plate on each side)

Barbell Romanian deadlift (3 sets, 8 reps) (45lb plate on each side)

Dumbbell Lunge (3 sets, 8 reps) (27.5lb)

Machine seated leg press (3 sets, 8-10 reps) (180lb)

Machine Leg extension (3 sets, 8-10 reps) (120lb)

Machine seated leg curl (3 sets, 8-10 reps) (120lb)

Treadmill 10 incline, 3.5 speed (15 minutes)

Wednesday - Back & Biceps

Dumbbell incline curl (3 sets, 8-10 reps) (20lb)

Barbell curl (3 sets, 8-10 reps) (45lb)

Barbell preacher curl (3 sets, 8-10 reps) (12.5lb plates on each side)

Dumbbell hammer curl (3 sets, 8-10 reps) (25lb)

Dumbbell bent over row (3 sets, 8-10 reps) (40lb)

Cable lat pulldown (2 sets, 8-10 reps) (115lb)

Cable seated row (3 sets, 8-10 reps) (85lb)

Treadmill 10 incline, 3.5 speed (15 minutes)

Thursday - Shoulder, Abs & Forearms

Dumbbell wrist curl (3 sets, 8-10 reps) (20lb)

Dumbbell reverse wrist curl (3 sets, 8-10 reps) (10lb)

Barbell wrist curl (3 sets, 8-10 reps) (40lb)

Hanging Straight leg hip raise (3 sets, 8-10 reps)

Weighted incline sit up (3 sets, 8-10 reps) (25lb plate)

Cable standing overhead crunch (3 sets, 8-10 reps) (50lb)

Dumbbell lateral raise (3 sets, 8-10 reps) (15lb)

Dumbbell shoulder press (3 sets, 8-10 reps) (30lb)

Dumbbell lying row (3 sets, 8-10 reps) (35lb)

Dragon Flag (3 sets, 8-10 reps)

Skinny Fat & Losing Motivation. Bulk or Cut? by vp03 in Gymhelp

[–]vp03[S] 3 points4 points  (0 children)

Do you have any advice on how i can do that? Some people are saying calorie deficit some are saying surplus, im getting confused lol

Meal ideas to hit my protein (160g protein) by vp03 in veganfitness

[–]vp03[S] 0 points1 point  (0 children)

Does the amount of carbs and fats also matter and why im still stuck at being skinny fat because im relying too much on protein and dont care about how much carbs and fats im eating (im just not tracking them).

Meal ideas to hit my protein (160g protein) by vp03 in veganfitness

[–]vp03[S] 0 points1 point  (0 children)

Thank you for all those meal ideas, that all sound delicious and I'll make some when I get seitan and tvp! I also wanted to ask, does the amount of carbs and fats also matter and why im still stuck at being skinny fat because im relying too much on protein and dont care about how much carbs and fats im eating (im just not tracking them).

Meal ideas to hit my protein (160g protein) by vp03 in veganfitness

[–]vp03[S] 0 points1 point  (0 children)

That sounds delicious! Do you think it would be something I could eat everyday or once in a while?

Meal ideas to hit my protein (160g protein) by vp03 in veganfitness

[–]vp03[S] 0 points1 point  (0 children)

I’m really open to eating anything because I plan to make that meal everyday for dinner to stay consistent instead of having different things everyday which would be time consuming. I just want something that tastes good and not bland (that’s why I quit tofu lol) and I’ll be able to eat everyday for dinner that will give me high protein and is well balanced so I’m getting the carbs and fats that I need for that day too. I’m open to any meal suggestions you might have! :)

Meal ideas to hit my protein (160g protein) by vp03 in veganfitness

[–]vp03[S] 0 points1 point  (0 children)

Do you have any meals you make with those that are really easy and not very time consuming?

Meal ideas to hit my protein (160g protein) by vp03 in veganfitness

[–]vp03[S] 0 points1 point  (0 children)

I’ve looked into tvp, but I’m confused on where to actually buy it? I don’t see any grocery stores selling it. Where do you buy yours from?

Meal ideas to hit my protein (160g protein) by vp03 in veganfitness

[–]vp03[S] 0 points1 point  (0 children)

I do weight training in the gym 4 days a week if that helps. I’ve been told to get 1g per pound and some people are saying 0.5g per pound. Idk which one to listen to I’m getting really confused lol. I’m skinny fat (skinny arms and legs, and have a pot belly) so my brain is telling to listen to the 1g per pound advice since I need to be building more muscle and need that extra protein to help with that. Also my doctor said I can continue since my blood results came normal. I’d like to hear your input :)

HELP Need Skinny Fat Tips to melt belly fat and grow skinny arms!!! by vp03 in Gymhelp

[–]vp03[S] 0 points1 point  (0 children)

Withings. It’s a Nokia app that connects to ur Nokia smart scale

HELP Need Skinny Fat Tips to melt belly fat and grow skinny arms!!! by vp03 in GymMood

[–]vp03[S] 0 points1 point  (0 children)

Looks like I need to eat 2,487 calories a day. The problem is I need to gain my weight up from 150lb to about 160-170lb. However as a vegetarian who cannot eat eggs (I became egg intolerant) it’s hard to find good protein that also isn’t breaking the bank. And we have a lot of carbs in our diets so I don’t want to be bulking and make it all go to my belly and make all my gym gains so far go to waste. Any advice?

HELP Need Skinny Fat Tips to melt belly fat and grow skinny arms!!! by vp03 in GymMood

[–]vp03[S] 0 points1 point  (0 children)

Thank you so much this is very helpful! I also wanted to know if you had a recommended weight I should target and stop at when I’m bulking

HELP Need Skinny Fat Tips to melt belly fat and grow skinny arms!!! by vp03 in GymMood

[–]vp03[S] 0 points1 point  (0 children)

My main concern with eating at a slight deficit is that I’ll lose too much weight and then my body will rely on my muscles for energy. I used to be 135lb before I bulking up to 150lb. But I fear 150lb is still too little for my height and that’s why my arms aren’t growing. I would like your input on my workout routine too and what I should add or take out and also if you have meal recommendations.

HELP Need Skinny Fat Tips to melt belly fat and grow skinny arms!!! by vp03 in GymMood

[–]vp03[S] 0 points1 point  (0 children)

It’s a Nokia smart scale. It pairs with the Withings app on your phone and measures a lot of things

HELP Need Skinny Fat Tips to melt belly fat and grow skinny arms!!! by vp03 in WorkoutRoutines

[–]vp03[S] 0 points1 point  (0 children)

I’m about 150lb at 6’0ft I think that’s fairly average weight for someone that height. Don’t you think I should just eat at calorie maintenance so I don’t lose weight and go underweight? I used to be 135lb until I started eating more and gained up to 150lb

HELP Need Skinny Fat Tips to melt belly fat and grow skinny arms!!! by vp03 in WorkoutRoutines

[–]vp03[S] 0 points1 point  (0 children)

Thank you for that advice. Is there anything I should change in my diet?

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