X-Frame said:
You probably shouldn't concern yourself with cutting. If you're skinny fat, then what you really should be focusing on is gaining lean mass.
Being "skinny fat" usually means you have low lean body mass yet a high amount of body fat relative to your lean body mass, giving you a high body fat percentage. Even if you were to maintain the actual amount of body fat you have on your body WHILE gaining 10-15 pounds of muscle, you would look a lot leaner because now you have a lower body fat percentage.
Example.
You're 150 pounds. 115 pounds of LBM, and 35 pounds of fat. 23.3% BF. You gain 20 pounds of LBM while maintaining the 35 pounds of fat so you're now 170, with 135 pounds of LBM and 35 pounds of fat. Now you're 20.5% BF.
However, the good news is that more often than not the body will use a portion of body fat even if you're gaining muscle at the same time. Which is why a lot of new lifters can do both.
You probably shouldn't go on a mass-gaining diet, however. I would try and find a middle ground, eating moderate to high amounts of protein, a lot of good fats, and moderate carbs and overall calories that would be your maintenance level.
Then just lift heavy and if you're in that middle range where you're not in a surplus or deficit your body will be more likely to strip fat cells to satisfy any muscle-building demands. If you eat too much, your body might not touch those fat cells.
Full disclosure though don't take my word for it 100%. Just trying to give you ideas but the "skinny fat" body type is something I know the least about out of all of them. One this is for certain though, and that is GET STRONGER.
I have a 6 day a week plan.
4 days of weight training (All major compound exercises are done 2x a week - Bench Press, Squats, Overhead Press and Deadlifts.)
2 days of HIIT on my off days.
My question is will doing HIIT affect my gains? and will it accelerate fat loss?
Also diet wise - I take cellmass (creatine) and Syntha 6 (Whey, Casein Protein Mix with BCAAs). 3 shakes a day on workout days and 2 on non work out days.
#Workout Plan: *5 sets, 8-12 reps Upper Body:
1) Bench Press [Incline]
2) Overhead Press [Bar up and down]
3) Barbell Curl
4) Narrow Grip Bench Press [Flat Bench]
5) Barbell Shrugs [Bar Behind Back]
Lower Body: 1) Deadlifts
2) Lat Pull Down
3) Squats
4) Leg Press
5) Crunches [30x5]
HIIT: 20 minutes[3-4 minute warm up, 1 minute jogging, 1 minute sprinting]
5 minute cooldown
Workout Schedule:
Monday: UPPER
Tuesday: Lower
Wednesday: HIIT
Thursday:UPPER
FRI: LOWER
Saturday: HIIT
Sunday:Rest
This is my current workout plan, I've been following it for 2 weeks and a half (I've hit the gym before but this is the first time I'm doing it as consistently as I am)
I was thinking of modifying it to
A) Have more extensive core exercises on HIIT days?
B) Seperate Squats and Deadlifts to different days.
C) Replace lat pull downs with pull ups (assisted if I have to)
D) Replace narrow grip bench press with skull crushers
E) Add in extra cardio on weight days in morning (on just a protein shake). So 2 days 40 minute jog and 2 days HIIT.
Anyone with them can get anyone they wanted. Sad to say it, but these are shallow times we live in.