How can I address a skinny fat physique?

By optimizing macro split, focusing on protein intake.

What should be done after reaching a plateau in progress?

Consider a calorie reduction for lean goals or a gradual bulk for muscle gain.

Lapses in tracking and overeating can undo hard work.

In addressing a skinny fat physique, optimizing the macro split with a focus on protein intake is crucial for progress, recommending specific protein, fat, and carb intake levels for an 80 kg individual.
Consistency in gym routines, including resistance training sessions and gradually incorporating low-intensity steady-state cardio, is essential for achieving desired body composition goals, with lifestyle changes emphasizing training as a regular part of one's routine.

How can I address a skinny fat physique?
By optimizing macro split, focusing on protein intake.
What is the recommended protein intake for an 80 kg individual?
Around 176 g of protein.
How many resistance training sessions per week are recommended?
At least 4 sessions per week.
What should be done after reaching a plateau in progress?
Consider a calorie reduction for lean goals or a gradual bulk for muscle gain.
Why is consistency in nutrition and training crucial for progress?
Lapses in tracking and overeating can undo hard work.

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Skinny fat physique is often caused by inadequate calorie intake and inconsistent training.
To address this issue, optimizing the macro split is crucial, focusing on protein intake.
For an 80 kg individual, consuming around 176 g of protein, 60 g of fat, and varying carb intake is recommended.
Over a 5-week period, gradually increase calorie intake starting from 2,100 calories.
Consistency in gym routines with at least 4 resistance training sessions per week is essential.
Incorporating low-intensity steady-state cardio (LISS) sessions gradually over weeks is advised.
After reaching a plateau, two options are suggested: a calorie reduction for lean goals or a gradual bulk for muscle gain.
The gradual bulk involves slight calorie increases and adjustments in LISS sessions to avoid excessive weight gain.
Training consistency is emphasized as a lifestyle change, with resistance training becoming a regular part of the routine.
Individual factors like weight, lifestyle, and training frequency will impact the rate of progress and adjustments needed.

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Consistency in nutrition is crucial for progress, as lapses in tracking and overeating, especially on weekends, can undo hard work done during the week.
Patience is key for individuals with significant body fat to lose, as the process of achieving a desired body composition will take time and dedication to both training and nutrition.
Tracking food intake, especially when eating out, is essential to avoid underestimating calorie consumption, with consistent tracking during the week allowing for more flexibility once closer to desired body composition goals.