Hi fit,. I just got a DEXA scan done.

Hi fit,

I just got a DEXA scan done. I was really surprised to see I'm 33.3% BF (obese range for me) but normal BMI (62 kg/170cm/30yrs/22BMI). I'm clearly skinnyfat with hips that don't lie. My body composition picture looks more like a woman than a man.

How can I lose this fat and get to 20-25% or under and how long will that take me? I've just started going to the gym a month ago. Any targeted exercises I could do to get rid of hip and waist fat?

Would appreciate any advice! Thanks guys.

  1. 2 months ago
    Anonymous

    >Obese range

    You're obese.

    Fats almost never want to own up to it as an objective fact.

    • 2 months ago
      Anonymous

      Well I mean my BMI isn't obese but my BF% is putting me at obese. I even said. Not sure how much more objective you want me to be lol.

  2. 2 months ago
    Anonymous

    If it makes you feel better here is my Dexa from September. Height is wrong on there.

    • 2 months ago
      Anonymous

      How is this making me feel better? I'm just jealous now lol.

      • 2 months ago
        Anonymous

        Well at least you're not 41 years old I guess?

  3. 2 months ago
    Anonymous

    >170cm
    >62kg
    >that body

    You literally have zero muscular mass.

    >How can I lose this fat and get to 20-25% or under and how long will that take me?

    2.5-3kg per month at 1200kcals + cardio 3-4 times a week, more in the beginning since you have lots to lose.

    • 2 months ago
      Anonymous

      But do I have to do strength training too or just cardio?

      • 2 months ago
        Anonymous

        You won't have any energy to do any strength training on a proper cut in your state.
        You can do some basic calisthenics for the most BASIC noob gains. In your case it's better to cut to skelly and clean bulk over 5 years.

        • 2 months ago
          Anonymous

          >You won't have any energy to do any strength training on a proper cut in your state.

          It's easier than cardio

          • 2 months ago
            Anonymous

            You don't burn as many calories as cardio.
            And your goal is losing fat, so...

            • 2 months ago
              Anonymous

              Nice goalpost moving

          • 2 months ago
            Anonymous

            bro nothing is easier than walking. 2 hours of brisk walking will burn 550-800kcal depending on speed, mass, etc. And you can do that every day without becoming too sore, overtraining fatigue, and without giving yourself a massive cortisol boost and humongous appetite afterwards. Find a nice couple of albums to listen to or queue up a podcast you like.

            • 2 months ago
              Anonymous

              I do run 30 minutes a day like 4-5 times a week, so my stamina is really good and I'm not afraid of cardio. Strength training is much more difficult for me. But I've been running for 2 years and still have all this fat and no muscle. I need to do strength training or I don't think it's happening.

              • 2 months ago
                Anonymous

                Stop running bro. Intense cardio like that is very catabolic and elevates your cortisol, keeping you in a catabolic state and making it harder to build and keep muscle.
                You don't have enough muscle to keep a good balance of muscle growth + repair with that much high intensity cardio.
                Swap the running for 2 hours of walking a day + strength training 3-4 times a week.

              • 2 months ago
                Anonymous

                >Stop running bro.
                Worst advice ever. He just needs to start actually lifting.

              • 2 months ago
                Anonymous

                Read my other post where I tell him to walk briskly for 2 hours daily. At his condition he doesn't need the extra cortisol hit from running.

  4. 2 months ago
    Anonymous

    >Any targeted exercises I could do to get rid of hip and waist fat?

    Working out doesn’t work that way. Doing exercises for your hip/waist won’t eliminate fat there. Working out specific areas causes muscle to grow. You need to lower BF in total. Stick with a routine that works full body and diet is going to be the biggest factor.
    >I'm clearly skinnyfat
    Code for no muscle and all fat. You are fat.

    • 2 months ago
      Anonymous

      Yes thanks I can see I'm fat. Is there a good routine you recommend?

      • 2 months ago
        Anonymous

        Just pick some basic routine, make sure it covers the full body. Ready the sticky, google full body strength. Just make sure it’s something you can do and stick with. It really doesn’t make a big difference if you are just starting out. Like I said, you can’t “target fat” with a workout.

        I do run like 5 times a week, so I'm not sedentary. I just haven't been doing any strength training so I've just been depositing fat.

        You don’t “deposit fat” by not working out. You are taking in more calories then you burn. The key is diet. You need to eat less. Track every thing eat and drink. Find out how many calories that is. Reduce that.

  5. 2 months ago
    Anonymous

    So THIS is the famous dadbod I keep hearing about?

  6. 2 months ago
    Anonymous

    Just stop being quadriplegic and you'll gain muscle mass

    • 2 months ago
      Anonymous

      I do run like 5 times a week, so I'm not sedentary. I just haven't been doing any strength training so I've just been depositing fat.

  7. 2 months ago
    Anonymous

    pullups bench rows no sneed oils and absolutely do not eat fast/prepared "food"

  8. 2 months ago
    Anonymous

    fat

  9. 2 months ago
    Anonymous

    Estrogenic chemicals in food water and air turning the untrained default male physique into a facsimile woman body. Many such cases

  10. 2 months ago
    Anonymous

    You don't have wide hips, you just store fat there for some reason.
    Even when I've gotten fat I don't store fat there.
    Pic is how much fat I store there right now.
    You need to get a blood test to get your hormone levels checked as you are storing fat like a woman so your testosterone to estrogen ratio is probably out of whack.

    • 2 months ago
      Anonymous

      Ya I definitely see I store fat like a girl. Maybe it's genetic and nothing to do with hormones? Are you saying if I have an imbalance, I could take testosterone and my fat would deposit elsewhere?

      • 2 months ago
        Anonymous

        Its genetic. I store a lot of fat in my legs and my test levels are ok.

        • 2 months ago
          Anonymous

          Hey you look just like me with a bit more muscles and a larger frame.

          • 2 months ago
            Anonymous

            post your body but shave your legs, thanks.

      • 2 months ago
        Anonymous

        >Are you saying if I have an imbalance, I could take testosterone and my fat would deposit elsewhere?
        If you increase the testosterone to estrogen ratio your body fat distribution will become more masculine.
        But as someone else said, there is also a genetic component, but if you discover you have a low test to estrogen ratio on a blood test (or just low test in general), correcting it will absolutely alter your fat distribution towards a more masculine type.
        When female to male trannies get on testosterone their fat distribution changes everywhere. And vice versa with male to female when they add estrogen.

  11. 2 months ago
    Anonymous

    If i woke up in your body i would kill myself so fast it would be unreal.

  12. 2 months ago
    Anonymous

    test

    • 2 months ago
      Anonymous

      Welcome back, brother

  13. 2 months ago
    Anonymous

    tfw 12% bf @ 25bmi and op still has more hair on his chest than you

    • 2 months ago
      Anonymous

      I'm Arab that's why lol. For an Arab, I'm actually not hairy at all. My uncle and dad have a huge amount of hair on their backs like gorillas.

      • 2 months ago
        Anonymous

        >For an Arab, I'm actually not hairy at all.
        low T

  14. 2 months ago
    Anonymous

    >BMI is within normal range.
    I have the same problem.

    What bf% does the navy method give you?

    https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy

    • 2 months ago
      Anonymous

      Not sure I don't have the ability to do the measurements. Also I'm not trained to do them properly. I'll probably either pull the tape too hard or not hard enough.

  15. 2 months ago
    Anonymous

    >Any targeted exercises I could do to get rid of hip and waist fat?
    No. Spot reduction is essentially a myth. There seems to be a tiny kernel of truth at the bottom of it, like the way you can spot-accumulate fat if you're diabetic and always inject your insulin in exactly the same place, but for practical purposes, it does not work, it does not exist.
    You must lose fat everywhere all at once.

  16. 2 months ago
    Anonymous

    What's your bench? Just curious.

  17. 2 months ago
    Anonymous

    what the fuck are you supposed to do in OPs position? lift on a deficit? fast to ausschwitz mode? fuck my life

    • 2 months ago
      Anonymous

      1 hours of "fasted" walking in the morning, 1 hour of lifting, immediately eat 700kcal including 40g protein +15gsupplemental glycine.
      2 hours walking in the evening + sauna and stretching and sleep 9 hours a night.

  18. 2 months ago
    Anonymous

    You got really weird fat distribution, w*men like yet not feminine, could you post a picture of your neck?

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