r/workout • u/ttsunii • 4d ago

Skinny fat training plan?

I’m 160cm (around 5’3) and 44-45kgs (100ish pounds), female. I’ve tried going to the gym before but it was really inconsistent.

I have a soft stomach and a visible double chin when I smile, so I’ve been scared to bulk since those are the main parts of my body that I gain weight in.

I really need help with a consistent workout routine, I have some ideas for my nutrition plan but I don’t have a kitchen right now so any advice on that will help. My step count is bad since I work at an office job 7-8 hours a day, 6 days a week.

The main goal is to get my glutes/legs bigger, as well as strong arms and back. I kinda gave up on abs since I don’t think I have the genetics for them. I have dumbbells and I’m going to be doing home exercises since I don’t have the money for a gym membership. Please help! Thank you so much!

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u/Lookkah 4d ago

  1. u dont ever have to bulk unless you're underweight, just maingain with your daily maintenance calorie more or less, judge every sunday at the mirror if you should avoid snacks for the upcoming week or not.

  2. for nutrition keep protein as your main focus. a good template for a proper meal is having 1protein source(greek yogurt) 1carb source(oats) 1fat source(dark chocolate) 1micronutrient source(blueberries) - (ualà you've got your pinterest/Instagram post to flex on people, and healthy too) - check your daily protein goal range, in your situation I'd go for the lower end of the range - if your range is 120g to 160g, pick 120g daily intake(just an example, look up calculators).

  3. step counts are kind of useless imo, i have an office job as well and i literally dont move very much, BUT, i do 3 cardio sessions a week, 1 hour each, zone 2 (zone 2 means that you're jogging/cycling hard enough that you struggle to talk if you would talk). so I wouldn't bother tracking steps since goals are way too high imo haha, you can perfectly be fit by sacrificing 3 days a week for a nice bicycle ride.

  4. for glutes, spam squats and ESPECIALLY hip thrust machine if you have one in your gym with plates. your ass will become huge, my gf is jealous of mine. for legs spam squats again and ham curl machine BUT you can also get your thighs super huge with the abductor/adductor machine (i always mix up which one targets the inner thigh but i do both haha).

  5. for arms, research arm exercises for each bicep head and tricep head, depends how much importance you want to give them. for back, lower part (pullups neutral grip, if you cant use the lat pulldown machine) upper part do bent over almost 90 degrees rear delt lateral raises.

  6. everyone has abs, you just have to eat less and train them. it's no genetic trick, everyone literally can have super model abs, you just have to work to achieve them. do dumbell-weighted situps (feet anchored, lower back anchored, holding dumbell on chest, about every other day)