Hey, im skinny fat... currently 83 kg, started last year at 83.9 kg, droped to 75.5 kg and since july slowly going up in kgs sgain
I was able to do 1 Wide Grip Pull Up and 0.5 Close Grip this time last year. Now I can do 5x6-8 weighted Neutral Grip Pull Ups with about 5 kgs on me.
So I must have also gained muscle.
But if I look in the mirror I still didnt change lol.
Im 175 cm, 83.3 kg now and male. Id say thin arms, belly,...
Here is a pic for reference if me.
What would you guys do if you were me? Skinny arms, fat belly/ chest, skinny legs.
Working on few key lifts...
- Overhead Barbell 5RM is 45 kg
- Bench Dumbbells is 5RM 27.5 kg
- Barbell Squart 5RM 80 kg ...
So not very strong either lol. I think I barbell Benchpress 65 kg for 5 Reps Max :(
Trying to hit 2800 kcal a day and about 2g protein per kg/ bodyweight. Doing upper lower splitwith cardio zone 2 on wednesday and saturday
I second a program revamp. Starting simple is great for getting a good habit going of rotating muscle groups for days, then move on to more targeted/complex programming. Push, Pull, Legs is super simple and gives a good rotation of muscle groups to start. Definitely log or note where your maximum weight for reps is and then base your sets around that number until you can move up. You want to push your body into building muscle without overdoing it and risking injury. Diet is a huge point of developing muscle and a better build, but it won't happen if you don't also train properly. Eat well, update your programming, and don't forget rest days to allow your body to rebuild and heal up. It will take time, but it will get there.
I heard full body 5x5 on Strogg Lifts is better than PPL or Upper Lower etc...
So basically Id do Squats Bench Rows Curls and in the other workout Deadlifts, Pull Ups and Overhead Presses.
But dunno... I read too much lol
There is not one workout split that is categorically "better". You have to start with your goals, then look at things like how long you can realistically spend at the gym when you go, and how many times a week you can go. The combination of those factors define the best suited split and programme for you.
What you need, no matter the split, is consistency, and progressive overload.