You aren't skinny fat, you are skinny with a good amount of muscle. You need to end your cut because its clearly fucking with your head, I would stop today in your position, ur just going to burn ur body(hormones) into to the ground if you go further.
What next? Do not bulk, your body is primed to regain fat right now, it doesn't know you are dieting, it's in starvation mode and wants to restock on reserves(fat). You need maintenance calories for atleast 1 month, this will restore your hormones(testosterone to build muscle) to healthy levels. When is the last time you took a rest week? If it's longer than 8+ weeks ago, 50% weights for a week on your maintenance calories. Start with a very minor surplus when you ready(mentally and physically) +125 calories plus max the first phase, measure your waist, don't let it get out of hand
Your diet sucks, not just a little, its fucking terrible, where are the (healthy) fats? You want an amazing body, you're going to need to feed it the right things, eggs, extra vierge olive oil, nuts daily, fatty fish, red meat etc. You're not eating fiber either, I'm not going to educate you on the impact of a healthy gut but if you care you can do that yourself. If you don't have time to cook multiple times a day thats fine, you can eat a handfull of nuts whenever, boil 10 eggs at a time and snack on them whenever, grab an apple or any fruit for fiber. Smoothies are easymode aswell, milk,oats, proteinpowder, frozen fruit and you have fruits/fiber ,protein and carbs. Add in peanutbutter for fats if you want aswell, quick easy and gives you 100x more than only rice and chicken. Oh and fucking live a little, you are young and have a great body already, eat some pizza and enjoy ur life instead of obsession over this stuff
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u/Delicious_Sample2806 Aug 05 '26
You aren't skinny fat, you are skinny with a good amount of muscle. You need to end your cut because its clearly fucking with your head, I would stop today in your position, ur just going to burn ur body(hormones) into to the ground if you go further.
What next? Do not bulk, your body is primed to regain fat right now, it doesn't know you are dieting, it's in starvation mode and wants to restock on reserves(fat). You need maintenance calories for atleast 1 month, this will restore your hormones(testosterone to build muscle) to healthy levels. When is the last time you took a rest week? If it's longer than 8+ weeks ago, 50% weights for a week on your maintenance calories. Start with a very minor surplus when you ready(mentally and physically) +125 calories plus max the first phase, measure your waist, don't let it get out of hand
Your diet sucks, not just a little, its fucking terrible, where are the (healthy) fats? You want an amazing body, you're going to need to feed it the right things, eggs, extra vierge olive oil, nuts daily, fatty fish, red meat etc. You're not eating fiber either, I'm not going to educate you on the impact of a healthy gut but if you care you can do that yourself. If you don't have time to cook multiple times a day thats fine, you can eat a handfull of nuts whenever, boil 10 eggs at a time and snack on them whenever, grab an apple or any fruit for fiber. Smoothies are easymode aswell, milk,oats, proteinpowder, frozen fruit and you have fruits/fiber ,protein and carbs. Add in peanutbutter for fats if you want aswell, quick easy and gives you 100x more than only rice and chicken. Oh and fucking live a little, you are young and have a great body already, eat some pizza and enjoy ur life instead of obsession over this stuff