I'm skinny-fat - what to do??

[Roonytunes]

I'm a 31 yr old female, 5ft 5", range between 118-120 lbs and wear a size 2. I look skinny with clothes on and have a nice shape with a small waist, but don't have the bikini body I really want. My fat is focussed heavily on certain areas. I have a gut, love handles and nasty saddlebags/fat on my thighs. But my upper body looks great and everything below mid-thigh is fine too. My bodyfat is around 23%.

I do work out currently with a trainer. I get 2 full body sessions in with him and do a mix of interval training cardio for about 40 mins around 3 to 4 times a week on my own. I eat relatively healthily, but not clean. My diet is about 40/40/20 with carbs, protein and fat. I average 1200 cals over the weekdays and then eat more freely over the weekend. I've been doing this for about a year plus now, but now I'm ready to really make the commitment to get a fab beach body.

What do I need to do? Cut or Bulk? Or just really fine tune my eating and workout habits? Given I don't weigh much, my calorie requirements seem to be rather low too. Can someone please give me some direction?

My plan thus far:
Do HIIT cardio in the morning 3X a week
Eat 6 small "more clean" meals. Any sample ideas on these because my calorie allotment is quite low, around 200-250 cals/meal?
???

 

[Miss24k]

First thing you need to do, is get your diet in order, cause diet is 80% of it. Once you got that in check you'll be surprised at your results just from that. Yes you should be eating 5-6 meals a day.

Here is a list of clean foods:
Carbs: Oatmeal, brown rice, sweet patatos, fruits(green apples, berries, melon, or banana),veggies.
Protein: Egg whites, Chicken breast, turkey, lean red meat, tuna
Fats: Almonds, Flaxseed oil, fish oil, olive oil, avacado

* Stay away from anything made with white flour.
* Do not eat any carbs 4 to 6 hours before bed.

Do cardio on an empty stomach, preferrly HIIT (no more than 3 times a week, for this type of cardio), always have a meal better lifting (you never want to lift on an empty stomach, you won't be able to get the MOST out of your workout)
And you should always have a protein shake after a workout.

Also I'm not sure how much water you drink, but you should be drinking at least a gallon a day.

 

[Roonytunes]

Thanks Miss24K!

Here is a sample of the diet I hope to keep up with. I unfortunately am allergic to eggs, so I'm not sure what protein source to add to my breakfast. I'm trying to keep to about 1300-1400 cals given my body weight.

Meal 1:
Oatmeal
Soy Milk
1 tbsp natural peanut butter

Meal 2:
Protein shake

Meal 3:
Cous Cous
Protein shake

Meal 4:
Protein Shake

Meal 5:
Lean beef or lean pork
Green veggies

Meal 6:
Tuna or salmon or tofu
1 tbsp flax seed oil or olive oil

As you may be able to tell, meals 2, 3 and 4 will be on the road so they have to be fairly portable. Meals 1,5 and 6 can be prepared at home. Is this a good plan for starting out?

I have no fruit here though. It seems very hard to get all the food I need and stay within my calorie allotment.

 

[Miss24k]

No problem

What size are these portions and at what times are you comsuming them?
that's fine that you didn't include fruit, it's just an option.

I don't think it's a good idea, for you to have 3 meals in a row consisting of protein shakes, you need food. Shakes should be a supplement. Is it possible for you to prepare meals the night before to take with you on the road?

Also what times do you plan to do your training at?

 

[Roonytunes]

I plan to do cardio in the morning 3X a week and weight training in the evening 3X a week on alternate days.

Here are more details on time and portions. Can you give me some suggestions for the in between meals if you don't think the protein shakes are a good idea? I can do some prep work at home and carry a couple of items with me, if need be.

Meal 1 at 8am (approx 1 hr after cardio)
1/2 cup oatmilk
1/2 cup soymilk
1 tbsp natural peanut butter

Meal 2 at 11am
protein shake (100 cals, 21 g of Protein, 3 g of fat)

Meal 3 at 1pm
protein shake (100 cals, 21 g of Protein, 3 g of fat)
*I could substitute this protein shake with a can of tuna possibly?*
cous cous (1 cup, 260 cals)

Meal 4 at 3pm
protein shake (100 cals, 21 g of Protein, 3 g of fat)

Meal 5 at 6pm
Lean beef/pork (4-6oz, 160-200 cals)
Green veggies

*when I strength train, it will be from 7 to 8pm or so

Meal 6 at 9pm
salmon (3oz, 120 cals) or can of tuna (90 cals)
1 tbsp flax oil (90 cals or so)

I appreciate your input, Miss24K!

 

[Miss24k]

Yes definiately substitute Meal 3 with a can of tuna or some kind of lean meat. I would also add in some green veggies with meal 6.

I'm not sure if you can change around the times that you're eating, but you should be taking in a protein shake right after you train. Are you having your meal 6 right after you train?

 

[Roonytunes]

I'm not sure if you can change around the times that you're eating, but you should be taking in a protein shake right after you train. Are you having your meal 6 right after you train?

Yep, meal 6 would be after strength training. Should I throw in a protein shake in there then?

 

[Miss24k]

I would throw in a protein shake right away the workout, like before even leaving the gym. And then have meal 6 an hour later. But you can try having your meal 6 right after your workout and see how that works for you, but if you're doing that, you need to take out the flax seed oil and maybe put that with your meal 5. Fats slow down the disgestion of protein, which isn't good post workout.

Also 1 suggestion for your strength training, maybe you should consider a split.
Something like this:
Day 1 - Legs
Day 2 - Back, Bicep, Core
Day 3 - Chest, Shoulders, Tricep

Hope this helps Maybe someone else can give you a few other suggestions.

 

[Griz1]

Sometimes that extra stuff may be more genetic than anything else. You can work your butt off trying to get rid of it, but no matter what, you just are not built like that. If you have lost alot of weight over the last few years, depending on your age it may be "leftover skin" which can be hard to get rid of as well. Younger folks have a much much easier time getting rid of extra skin. Over 40 it becomes more difficult.

If it is genetic, surgery may be your only option. HOWEVER this should of course be treated as a dramatic last choice.

I've seen some pretty svelt and exceptionally fit individuals that have some extra "storage" in some odd places on their bodies when they're not in their street clothes. Mostly they've been that way all their lives.

Hope your able to ID your issue and deal with it.

Luck 2u

 

[bluetwistedsteel67]

I think your diet plan and workout program look pretty good. These things can always be treaked but I'll tell you this. If you just stick to what you have planned out in your posts you'll definitely be ready by summer. You've just got to be consistant and bust your ass in the gym. At 31 you should still have good elasticity in your skin so it should get tight as your body changes shape.