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What to do When You're Tired of Being Skinny-Fat
Skinny-fat is when you've got over 20% bodyfat but look skinny in a t-shirt. When instead of your shirt hanging off your pecs, it's puffed out by your gut. This is is a frustrating situation to be in because the advice the typical skinny-guy hears is to avoid cardio, lift and eat more; whereas the typical chubby-guy is told to do plenty of cardio, lift and eat less.
…But it feels like whenever you eat more you just get chubbier, and whenever you eat less you just get skinnier. In the past I've "bulked" myself into having a love-handly gut, and I've lost all the muscle I gained from the bulk when trying to get rid of that gut. Not a good cycle to get caught in. As far as my physique went, I don't think I've ever struggled with anything quite so confusing and frustrating. To make things even more infuriating, if you've tried to lose fat while building muscle… then you know all too well that that's the least effective advice of all.
At that point, feeling let down by classic advice, most of us desperately turn to novelty advice: eating like a caveman, avoiding carbs (or even going ketogenic), doing some sort of extreme sport routine (like CrossFit), or eating 100% "clean" (whatever clean means), etc. I've been down that road as well, because it seems like somebody finally, finally has the solution. But after a few months of having sky-high energy levels (because your body is pumping you full of energizing stress hormones), you realize that you're exactly where you started except now you have a bunch of food phobias, your grocery bill is twice as high, and you can't eat at a normal restaurant anymore.
We're going to cover why you're skinny-fat, and then how to become strong and lean. This approach isn't novel—there's nothing revolutionary in this article, and your doctor would likely agree with all of it. However, because it's thorough and evidence-based it'll actually work.
Are you actually skinny-fat?
First we should figure out if you're even skinny-fat. We're a site that specializes in various types of skinny guys, and we've noticed that it's fairly common for skinny guys to assume they've got a higher bodyfat percentage than they do. This is because even a very lean bodyfat percentage, say 10%, looks very different on a skinny guy than on a strong guy:
Us skinny guys don't naturally have a lot of muscle rounding out our physique, so it's just our bone structure and our fat that shapes us. As we grow more muscular our bones become less prominent, our fat is spread thinner, and we begin to be shaped by our muscles. Everyone says abs are built in the kitchen, but as skinny guys we often need to develop them in the gym to make them large enough to show through the fat on even a fairly lean stomach.
For a real life example, GK was a softer skinny, he leanly added a ton of muscle mass, and he transitioned smoothly into the lean and strong category. His bodyfat percentage is similar in both photos, but he appears far leaner with all the new muscle mass:
It's also common for skinny guys to mistake having bad posture for having a gut. If your abs aren't large enough to show through, and your pelvis is tilted forward pushing your stomach out, it can create the illusion of having a little belly—what we affectionately call an ecto-belly. This could be caused by a number of things: sitting a lot, having weak abs/glutes, not having proper hip mobility, and other more complex reasons. If this sounds like it might describe you, try squeezing your glutes and flexing your abs to rotate your pelvis back into position. Does your belly still stick out?
In my case, my stomach was flat but soft, and if I got tired my posture would collapse and a little gut would pop out. If that's what's happening with you, it's just due to poor posture and slender musculature. There isn't a problem of our calories going towards fat instead of muscle. You'd just want to buff yourself into some muscles. It's far from easy, but your path is fairly straightforward:
Of course, you might actually be skinny-fat, and that's who this article is for. If you've got a higher body fat percentage and skinny muscles, let's address how to shed the fat and burly up your muscles. But first, let's talk about what's going on here.
You're skinny-fat, but that's not your body type
You aren't skinny-fat because of a genetic limitation. Skinny-fat is just where you are right now. A couple years ago I was the skinniest guy I'd ever met.
I've also been skinny-fat. I was taking weight gainers, training like a doofus, and so excited to see my weight moving up on the scale that I gained a good twenty pounds of fat before realizing I was just getting fatter. My genetics hadn't changed, my lifestyle was just pretty atrocious.
Over the course of a couple of years I trimmed off the fat I had gained and then built around fifty pounds of muscle. I learned a lot about lifting and nutrition, and all of a sudden my body became eager to add lean mass instead of fat mass—my nutrient partitioning had done a complete 180. Now being muscular feels easy and natural.
Does this mean that I started off as a skinny ectomorph, became a skinny-fat endomorph, and then became a muscular mesomorph? I highly doubt it. Training, nutrition and lifestyle all play a far larger role than we often think.
Most of our skinny-fat members have variations of the following stories:
- Where'd my metabolism go? They were skinny guys growing up. For a while their metabolisms and lifestyles were able to keep the fat away, but fast forward a few years—maybe even a decade—and their lifestyles have finally caught up with them.
- I'm skinny-fat, so I do skinny-fat-person things. We gravitate towards things that we're naturally good at, and activities where we feel like we belong. Jogging, yoga, martial arts, etc. Activities where strength and leanness aren't a deciding factor and where you won't be judged on the size of your muscles. These activities won't stress your muscles, they'll stress your cardiovascular system. Calories that aren't burned off will tend to be stored as fat instead of as muscle.
- Dream Bulker. They were skinny guys desperate to build muscle, so they turned to the most effective way to build muscle—lifting weights. They ate hard, but weren't quite as studious as they could have been (perhaps because they needed a nap after every meal). They bulked themselves into a bulging belly instead of bulging biceps. This was me.
- My body is just to carry my head around. They've never been that happy or confident with their body, so they've never been in the habit of consistently feeding it fairly well and doing muscle-buildy physical activity. Instead, they focused on more cerebral things. Eventually they realize that having a fit body will increase their energy levels, improve their mood, get rid of aches and pains that are developing, improve productivity, etc… and they realize they're skinny-fat. (This was me as well, but my genetics were such that it made me super skinny.)
Most mesomorph "naturally athletic" guys have a story like this:
- Young athlete. They were one of the bigger/quicker/stronger ones in the first grade, thus they excelled at sports and physical activities. They signed up for all the sports teams, became very physically confident, and trained their way into a very athletic build. Being physically capable became part of their identity.
Malcolm Gladwell, a New York Times Best Selling author, found that even something as trivial as how early you were born in the calendar year can impact your athletic career. Most elite hockey players here in Canada are born in the first half of the year, because the age cutoff is January 1st. If you're born on January 2nd and your buddy was born on December 31st, you'd be a year older than him and playing in the same age bracket. If you're 7 and he's 6, you're going to be way bigger, way stronger, way more mature, way more practiced. As a result, you get all the coaching, you get all the encouragement, all the extra practice—your chances of becoming as someone who identifies as a very natural athlete skyrockets.
It has nothing to do with genetics, it's just that the guys who develop that confidence (and those preferences) earlier on in life get more practice and thus have far more success.
I'm not saying that body types don't exist. They do. In fact, once you get to an elite hockey league like the NHL, genetics actually are quite a strong predictor. These guys are the genetic outliers who could excel regardless of where they fall in the age bracket. The same is true of sports like bodybuilding and powerlifting, where being a genetic superfreak is the norm. These guys actually are naturally built like monsters. Greg Nuckols, for example, deadlifted over 400 pounds in a totally untrained state.
You can probably see genetic variance among your friends too, even if they have similar lifestyles as you. You probably have friends who are chubby, some who are skinny-fat, some who are skinny. Their bodies look a little different in an untrained state because of different stomach sizes, appetites, hormonal responses to food, habits, etc.
What I'm saying is that most naturally muscular "mesomorphs" are guys who did a ton of physical activity growing up while their parents fed them relatively healthy meals in the right portion sizes to grow leanly. Maybe they're naturally skinnier guys who built muscle as they grew up. Maybe they're naturally chubbier guys who burned off their baby fat as they grew up. Maybe they're average guys who did both. Almost all of them would look fairly unfit if you took their fit lifestyles away from them though.
Furthermore, virtually every guy who looks very strong, fit or athletic leads a lifestyle that strongly supports that type of physique. Genetics can only carry you so far, after all.
Even reaching your full genetic potential of your height is influenced up to 40% by the quality of your nutrition growing up (article).
Casey Butts, author of Your Muscular Potential, the most thorough book on natural muscular potential, found that genetically gifted guys can build about 5% more muscle than the average guy. Guys with poor genetics, on the other hand, can build about 5% less muscle than the average guy. For example, he found that the average 5'10 guy could get to a lean 200 pounds, the genetically gifted guy could get to about 210, and the guy with poor muscle-building genetics could get to 190 pounds. If you've seen 5'10 guys at a lean 190 and 210 pounds, you know that they both look like they could be in the Olympics.
Here's me at 6'2 and 180 pounds. Even if I had the poorest muscle-building genetics, I'm still a good couple dozen pounds away from my genetic muscular potential (although Casey Butts informed me that my too-tiny wrist sizes broke his formula).
Genetics also play a role when it comes to fat gain. People have varying levels of insulin sensitivity, differing quantities of fat cells, and even our metabolisms respond differently to overfeeding. A lean skinny guy might be able to bulk with quite a large calorie surplus, as his body naturally burns off the excess calories via fidgeting, extra body heat production, and even holding peculiar postures. (Our full article on that here.) Some guys need to be more mindful of their calorie intake when bulking, meaning it'll take them a little bit longer to become incredibly muscular.
So you might not be able to become a hulking mammoth of a man who looks like he must be on steroids (perhaps a blessing), and you might not be able to diet down to 7% bodyfat. Or maybe you can. Unless you've been lifting well and eating right for a few years, your current condition is probably not the best predictor of how far your genetics can take you.
Let's assume you've got atrocious genetics though. You won't win a national bodybuilding competition, no matter how hard and how smart you work for it… but you could probably still get buffer than Bradley Cooper, Michael Jordan, Bruce Willis, Usain Bolt, Ryan Gosling, Brad Pitt, etc. They all work out but none of them have a body outside the natural muscular potential of guys with awful genetics.
If you think your genetics are holding you back much more than that, it's probably because you aren't lifting right (or you aren't lifting), you aren't eating right, you haven't been doing it consistently for long enough, or there's another aspect of your lifestyle holding you back.
Becoming "Naturally" Lean & Muscular
How to become naturally muscular. The strongest predictor of "natural muscularity" is the number of nuclei in our muscle cells. When you have a lot of them and stimulate them properly, they use the food you're eating to build muscle mass incredibly quickly.
These nuclei are sort of like little muscle-building construction workers. Imagine getting a giant calorie paycheque. If you don't have any expenses, you can put your calories in the energy bank, i.e., you'll store fat. If you have a lot of construction workers permanently on staff, you need to give them each their calorie salaries. In return they'll get to work building muscle. This means more muscle and less fat. (In the fitness industry this is called favourable nutrient partitioning.)
Naturally muscular guys have a tremendous amount of these nuclei in their muscle cells by default, but as we skinny-muscled guys grow bigger and stronger (best done by weightlifting) we add more nuclei in our muscle cells. We take on the muscle-building advantages of guys who are naturally muscular. And these nuclei stick around forever. Your muscles may shrink and grow, but each time you build muscle, you pull nuclei into your cells, and it becomes a little easier to get and stay more muscular.
How to become naturally lean. Fat cells can inflate and deflate with stored energy, but the number of fat cells we have tends to stay fairly constant. We can increase the number of fat cells we have (hyperplasia) by gaining a tremendous amount of fat. This is one of the bigger problems of morbid obesity. If we gained a bunch of new fat cells, getting lean again could become incredibly difficult. But unless we become morbidly obese we don't need to stress too much about this.
Some guys naturally have a lot of fat cells, some guys eat their way into having a lot of fat cells. This makes being lean much more challenging for them. Luckily, skinny-fat or not, we don't tend to be those people—at least not in an extreme way.
Being morbidly obese would change the game, but being skinny-fat won't really reduce your long-term ability to get leaner. However, it will reduce your short-term ability to gain muscle leanly. When your bodyfat percentage is higher you will gain more fat when you bulk. This is probably due to the higher levels of estrogen and lower levels of testosterone that often goes along with having a higher body fat percentage.
On the other hand, when you get leaner your hormone profile becomes more masculine and muscle-buildy, and your nutrient partitioning improves. Your body will be more inclined to store surplus calories as muscle rather than fat.
Changing your body type. You can see that once you build an appreciable amount of muscle mass and get to a fairly low body fat percentage (10-15%), things start getting pretty easy. Combine that with a healthy lifestyle that involves some exercise and some quality food, and you'll be maintaining a lean and muscular body fairly easily. (Becoming more muscular will still be challenging, and becoming even leaner will also still be challenging, but maintaining a lean and muscular physique will be fairly easy.)
You'll discover what it feels like to be a naturally muscular mesomorph, since you will have become one.
So that means you now have two straightforward goals: 1) build muscle, and 2) get lean. The problem is that building appreciable amounts of muscle requires a calorie surplus, and losing fat at a halfway decent pace requires a calorie deficit. You also need to make sure that you aren't getting fat when in a calorie surplus, and that you aren't losing muscle while in a calorie deficit.
Too many skinny-fat guys get stuck in the dreaded skinny-fat cycle—where cutting makes you skinnier and bulking makes you fatter.
This leaves you with a big decision to make—whether to bulk leanly or cut while maintaining muscle mass.
… or does it?
What happens if you stay the same weight?
We get a ton of questions about this. Yes, you can build muscle and lose fat without bulking or cutting. You can keep your weight about the same and make progress, but it takes forever.
Your body will only burn fat when it needs the energy—when it needs the calories. If you aren't losing weight (i.e. in calorie deficit) you won't be losing fat. Similarly, beyond the very very early stages of training, your body will only build muscle when you're gaining weight (i.e. in a calorie surplus).
What happens though is that you inevitably go in and out of surpluses and deficits even if your weight is staying the same overall. Maybe you have a big dinner, driving you into a calorie surplus, and you gain a bit of muscle and fat. Then you go to bed for eight hours, falling into a calorie deficit, and you lose a bit of fat and muscle.
The idea of body recomposition is that when in those brief surpluses you build more muscle than fat, and when in those brief deficits you lose more fat than muscle. So over time you build muscle and you lose fat. Relying on these tiny little surpluses and deficits is a very slow way to make progress though. It also hinges entirely on the fact that you're able to get damn-near-perfect nutrient partitioning… which is currently your biggest weakness.
We see a lot of guys doing this, thinking that intermittent fasting or whatnot will fix their nutrient partitioning issues and lead to simultaneous fat loss and muscle gain. It might help a little, but you probably want to be fit and lean for the beach this summer. You probably won't even be ready for the swimming pool at your retirement home… so I vote that we stick to more rapid and effective body recomposition methods.
Very, very slowly progressing your weight is an effective strategy for lifters who are already very lean and muscular. After a decade of lifting, you're only going to be able to gain a fraction of a pound of muscle each month, making your gains on the scale nearly imperceptible. However this is not an appropriate strategy for you at this point.
What happens if you bulk first?
If you bulk properly you can build muscle fairly quickly, but it's going to be challenging to keep your gains lean, and to come out looking not fat. If you have a belly and build up bigger abs under that belly, your belly is going to look bigger. Still, having a bunch of fat and muscle on you will make you look bigger, and what skinny-muscled guy doesn't dream of being bigger? While you might not be quite as lean as you'd like, your friends will finally start trying to lure you into helping them move heavy furniture with pizza and beer.
Building muscle first is a great option for guys who are more on the skinny side of skinny-fat. For example, DoctorB came in without abs but still fairly lean. His goal was building muscle as quickly as possible. This made bulking the perfect choice and he did a perfect job of it. In 5 months he went from being thin to being a true beast of a dude 🙂
Advantages of bulking first:
- You don't need to stress about getting even littler—every skinny-fat guy's worst fear.
- Having more muscle mass will make cutting a little quicker, since muscle mass increases your metabolism.
Disadvantages of bulking first:
- Depending on how high your body fat percentage is, you might have more estrogen and less testosterone. This isn't ideal for bulking, as it can make it harder to keep your gains lean. (This was probably not the case for DoctorB, since he's fairly lean.)
- Building muscle takes time. You're going to be bulking for at least a couple months in order to see great progress. During that time you're going to need to be okay with your current body fat percentage.
What happens if you cut first?
If you're fairly new to either weightlifting or proper muscle-building nutrition, you can expect some pretty good results. Most studies show that relatively untrained guys who lift weights while cutting will not only lose fat very rapidly, they'll also build muscle as they lose weight overall. This is the skinny-fat holy grail.
For example, a study published last February found that guys who did cardio while eating in a calorie deficit lost 7 pounds of fat and 6 pounds of muscle—they got smaller. However the group of guys who lifted weights while eating in a calorie deficit lost 22 pounds of fat and gained 4 pounds of muscle—they got leaner and more muscular. Similar results have been found in many studies.
This is a great option for guys who are more on the fat side of skinny-fat. For example, Eric, who already had a decent amount of muscle mass, lost 4 pounds while gaining 2″ on his biceps and 1.75″ on his chest in 5 weeks. Quite the jaw-dropping transformation (literally), as you can see 😉
Advantages of cutting first:
- If you're new to lifting well and eating for muscle, you can expect to build a few pounds of muscle even as you cut. You won't come out smaller, you'll come out leaner, stronger and more muscular.
- Losing fat is quick. You can realistically lose two pounds of fat per week. If you don't have that much to lose, you can be done with your cut fairly quickly. (You might lose something like 1.5 pounds per week—2 pounds of fat down, 0.5 pounds of muscle up.)
- Reducing your body fat percentage will allow you to bulk more leanly afterwards.
Disadvantages of cutting first:
- If you're already self-conscious about how skinny you are, this can be stressful. It's scary to get lighter when you want to command more space, not less.
- If you aren't currently eating a lot of calories, you might need to drop your calories quite low. This makes cutting very unpleasant, and if you spend a long time cutting, it isn't very healthy either. It seems to be more common with the skinny-fat guys who have been yo-yo dieting and doing tons of not-particularly-muscle-buildy exercise for years in an attempt to get rid of their gut: Runners, P90Xers and CrossFitters who are very familiar with calorie restriction. Their metabolisms adapt to lots of cardio and lots of dieting by growing ever smaller. Dr. Layne Norton coined the term metabolic damage to describe this, and it's rare that we run into this issue, but it happens.
Conclusion. You can cut first or bulk first, but you do need to pick one or the other. If you're like most skinny-fat guys and you aren't as lean as DoctorB or as muscular as Eric (we've got a more typical example still to come), the decision can be tricky. You need to start seeing what approach fits your situation best. Keep in mind that both paths will get you out of skinny-fat in a relatively short timeframe: a few months of bulking + a couple months of cutting. Hell, you'll probably look markedly better within just weeks of starting.
Now onto the how-to.
What to do when you're skinny-fat
1. Forget about being hardcore. You may be really unhappy with where your body is, but that doesn't mean that you need to punish it. You don't need to do the most brutal CrossFit or Insanity routine every day in order to fix your body. You just need some good training, some good food and some good rest. You can have 2-5 meals per day depending on your schedule and preference, those meals can contain carbs, and you can fit all the lifting you need into about three hour-long workouts per week. You can do cardio or play sports if you like that kind of thing, but you don't have to.
The more stressful your routine, the harder it will be to get yourself to the gym. The harder it will be to tell what's working for you and what's just useless filler. The harder it will be to stick with this long enough to solidify a healthy lifestyle that will last.
You can make rapid progress at first, sure, but if you want to go from being skinny-fat to feeling like "a naturally muscular mesomorph", you need to build a lifestyle that you can actually live.
2. Focus on what matters—lifting and nutrition. I know this one is hard. There's a ton of pseudoscience and bro-science out there telling you that carbs are bad, or meat is bad, or dairy is bad, or maybe gluten is bad, or maybe you're consuming too many meals per day, or too few meals per day… which they say is also bad. This just makes things really confusing.
What matters nutritionally is the quantity of the calories you eat, the quality of the calories you eat, and what your macro breakdown is—especially how much protein you consume.
What matters as far as exercise goes is that you lift, and that you lift well. Lifting well means choosing the right lifts for your skill level, using good technique, lifting with the right intensity, and doing enough volume (sets/reps) per muscle group without fatiguing yourself. (Here's our article comparing different types of lifting and how effective they are for building muscle.)
Lifting well is what will tell your body to use surplus calories to build muscle instead of storing fat. Lifting well is what will tell your body to keep your muscle around when in a calorie deficit, instead of keeping your fat around. Lifting well will make you leaner and more muscular.
There are many benefits to cardio, but the main body composition benefit is that it burns calories. It won't tell your body to build muscle or get rid of fat, it mostly just burns calories. You can do it if you want, but don't use up all your willpower on it. It's not one of the more important factors.
In fact, sleep is probably far more important. You need to learn to turn yourself on so that you can lift well. And you need to learn to turn yourself off so that you can rest well. When you rest is when you build muscle, and sleeping is the pinnacle of resting—you'll build muscle far more quickly, you'll build muscle more leanly, you'll lose more fat, and you'll have more willpower. (Members, optimal sleep guide here.)
3. Adjust your calorie intake as you zig-zag towards your goal. 15+% is the cutting zone, where you focus on getting stronger and losing fat. You'll need to be in a calorie deficit to do this, i.e., consistently losing weight (maybe 1-2 pounds per week). Keep going until you're fairly lean—preferably under 15%—but you can switch goals if the diet is becoming very unmanageable. As we discussed above, if you're new to lifting well and eating for muscle, you'll probably gain a few pounds of muscle while cutting.
10-15% body fat is the bulking zone, where you focus on building muscle and strength as leanly as possible. You'll need to be in a calorie surplus to do this, i.e., consistently gaining weight (maybe 0.5-1 pound per week). The goal is to gain weight leanly so that you can just slowly bulk without ever having to cut again. But when does life ever go perfectly according to plan? Keep going until you get to around 16% body fat—until you entirely lose sight of your abs (or the vein running down your bicep), and then trim off a little fat.
Your progress should look like this:
If you want to bulk first, that's cool too. I was a skinny guy, and personally I didn't care if I got a little chubby on my way to getting bigger and stronger—I just didn't want to be the skinny guy anymore! If you bulk first, your path will look more like this:
At all times make sure that you're progressing in your lifts. You want to be building a lot of strength when bulking, and at the very least maintaining your strength when cutting. If you're consistently getting stronger, even as your body weight fluctuates, you can be confident that you're on the path to becoming lean and strong.
Keep going until you're a beast. Good luck!
222 Comments
Hey, great article as always guys 😀 I think I'm kind of stuck in the path to Florida Strong haha. I keep making strength gains in my workout not as fast as I used to but still I see improvement, yet my weight and body fat seems to remain the same. I'm trying to stimulate muscle growth with a caloric surplus, but an extra protein shake wont cut it right? So I don't really know what I'm asking you right now I'd just like some advice to push me in the right direction I guess. Thx guys 😀
Hi guys, thanks for this tremendous job you do, it's all very interesting!
I'm thinking about following your program, as I'm an ectomorph and as you say, most of the programs out there are for fat people, so I always have to make adjustments and/or I don't get all the answers I need. I'm in a good shape, I do an hypertrophy-based workout 3 times per week, but I'm 41 years old, and I'm not sure if your program is mainly focused to teens. Do you have any special section or modifications to older people like me? Thanks a lot and keep this awesome work up !
Hi Guys, once again very intuitive & informative. I use to be in the same boat weighing at only 158 pounds, 6 feet tall all my life.Skinny fat all my life. All your research you guys did, I also went down the same track, only to properly train & diet the last 2 years the " right way" At 36 years of age, now sitting @ 189 pounds, 10% body fat – I realize everything you guys wrote down is so true! keep up the good work, I look forward to your next article.
How exactly did you diet and train the "right way" Peter? Did you bulk first? Cut first? Count macros?
Hi! What do you think about doing HIIT to lose fat and without losing muscle?
Hello. Quick question: how can you measure your lean body mass percentage?
Another great article.
I really want to get involved, and don't want to wait until I start my new job, but cash flow is a beetch! I've read on some other posts about a payment plan, can you please shed some light on this?
Many thanks,
Excellent read again shane. Thanks again for putting me on the right track in the program. For everyone that is still on the fence yet…i can so find myself in this article..before i signed up to b2b i got stuck no matter what i did. Now after just some weeks of training b2b style i saw progress for the first time!! If your still on the fence…save yourself the time and stress and sign up. These guys are Awesome and really helpful.
awesome article sane i've always been a fun of your work .most ectos like me would have been lost without you
Finally I found someone who understand me! Thank You. But I'm still on the fence. I always stop doing workout after a while after seeing no progress or small (probably I don't progress because after doing 30-45 minutes I don't have energy left) And I don't really eat well. I do my workout at home on my bowflex and curved bar. My concern is I'm not sure if your workout program will be a good fit for me since I'm not planning to go in a gym (time & money) From what I read and viewed on your website seems to be a great team to work with who wants to help us out. Thanks
Really interesting read. I'd like to know if the B2B program integrates home gym workouts with only dumbbells & barbells with weight discs. What's your view on bodyweight workouts/calisthenics for 'ectomorphs' trying to put on weight and/or muscle mass?
Hey Shane, great article again! Would like to read more articles, you guys are quite quiet nowadays. 😀
Anyway, I have some questions pretty big problems and i'd need your help.
1. I'm 170 cm and about 60-61 kg and fairly lean. I can see my lower abs and i have veins popping out on my lower abs too, not just my arms. Should i cut or should i start to bulk? I think i'm near the fit category, but i want to reach the strong one and i think that weight would be somewhere around 70-72 kg for my height. I haven't used any supplements yet, so i'm wondering if i could make a 2 kgs/month progress leanly safely with e.g creatine?
2. Also, i figured out that i might be fast twitch dominant (you might know the 80% 1rm test, and i got 3 reps at squats e.g), so i focus on heavy lifts in the next months. Is it possible to be an ectomorph and very fast twitch dominant? In the last 2 weeks since i started the heavy lifts, i went from my 60 kg squat to 110 kg squat, so i started to lift almost 2x bodyweight in just 2 weeks. 😀 My problem is i'm not sure about the volume. How many sets should i use per week per bodypart, if i would use 3-4 reps per sets?
3. My biggest problem is: i have almost no shoulder developement. I mean, i have a 70 cm waist and a 110 cm shoulder circumference. My chest and lats are pretty nice, but my shoulders simply wont grow. Especially my lateral delts, they have no size at all. I wonder is you have any tips at this? I think now i'll start this heavy lifting thing and they might grow, but how many sets and reps could i do, if i wanted to grow this musclegroup the most? Really, it's the only bodypart that looks really bad, i'm satisfied with the others. So how could i modify a training program to make my shoulders grow much faster than the other parts? (even at the expense of the others).
4. This isnt really bodybuilding, but might be something related. 😀 So I'm 20 years old and i play the guitar since the age of 6. In recent years i had problems with my wrists and my arms. My wrists hurt well because i had something high in my blood tests.(i dont know what it's called in english, sorry). I got medicines and they took it back to normal levels so i was fine for a while. Now it started to come back so i started taking omega 3 and 6 supplements and in a week my pain was gone. So now i have no problem with this. However, my other limiting factor, my cold hands are still there. If it's under 20 celsius, my hands become numb and i think you know how difficult it is to play instruments with hands like these. I noticed recently that sometimes when i eat a lot of carbs, my veins pop out and my arms are filling with blood and become warm again. But well, i dont think it might be a permanent solution so i wondered if you had any problems like this and how you managed to deal with it.
Thanks for your answers, Ben.
Hi Shane.
I've noticed that strength training (low reps) does NOT build muscles IN MY CASE.
I seem to respond well to high frequency, high reps (even as high as 25 or 30) training.
I workout 3 days a week, full-body workouts.
I choose ONE exercise each bodypart and do 4 sets of 25 (30 for legs).
Something like 4x training but with very high reps.
When I do the last set in perfect form, I up the weight next time that I do that exercise.
I was very thin when I was a child.
And maybe my prevalence of Type 1 fibers (slow twitch) has some consequences and I need to overcome the resistance of my muscle fibers by doing high reps.
…. I was almost forgetting… no more than 30 seconds rest between the sets.
This is a great article. I, too, am always trying to figure out "what to do." I eat a lot, then start feeling and looking fat, so I chicken out and don't eat as much. I'm 38, 5'10", and about 160 lbs. I WANT TO GROW! I do a ton of squats, deadlifts, and presses. My testosterone levels are low, but I'm on TESTIM which gets me back in to the "low" range (total=275). I guess I'm worried about getting fat and not being able to reverse it! How can I mentally overcome my barriers? I think I need a good pep talk! Thanks, again, for all of the wonderful info on this site!
This article is a real gem. Starting out at rather fat, losing about 50lbs and crossing strong-fat territory while doing so, I'm currently "skinny-fit", approaching 10% bf and visible lower ab/unflexed upper ab territory, but I'm also really small now, wearing size 30 pants with belts and buying S and XS shirts. Next, after reaching that marker of 9-10% bf, having exhausted most of my "noob gains", I will be completely primed to bulk properly and you guys are one of the guides I trust will lead me there.
I'm also perma referring skinny friends to this site here as it is just that informative and one of the very, very few where I basically never see something "wrong" or something I disagree with. Hats off guys and keep up the great work!
Hi Shane
Do you think I'm skinny-fat? (photo)
In these pictures I'm squeezing my glutes and tilting my pelvis as you suggested
Also I'm normal weight 5'9 and 165 lbs
I'm not sure if I should become skinny-fit before attempting a bulk or I need muscles and the fat is not as much as I think.
What diet and training do you think works best for skinny-fat people?
Push/pull 4x times a week or full-body 3x a week or push/pull/legs 1x a week?
Would something like: incline bench, OHP and squat on push day and deadlifts, pull ups and barbell rows on pull day work or is it not enough exercises?
Does low-carb or low-fat works better for skinny-fat people ?
What's the best way to figure out our TDEE? I think I might be burning 2500 calorie only on workout day, but I'm not sure and always feel like I'm either eating too much or not enough, never the "right" amount. So I'm yo-yoing a lot with my weight.
Thanks again for your great articles and your help!
Shane…how much of a calorie surplus is required to gain a pound a week?
Hi, awesome blog by the way! I have one quick question and I'll be happy if you can give me a little bit of advice. I have noticed as ectomorph that the first thing that I lose is muscle if I am trying to lose fat, I am bulking right now, I am 62kg and 1 72 cm tall my bf is %10 but I can't see my abs very well. Anyway my question is how to lose fat without losing muscle? I noticed that if I cut a lot of carbs I'll lose muscle for sure really fast even though I'm eating enough protein.
I am lean and thin how to get weight?
Hey Shane, what would you recommend I do to escape skinny-fat territory? Stats are: 5'7, 162 lbs. Minimal training experience. Found a 5×5 program that I want to try out, but not sure whether to bulk up say 10 lbs and re-evaluate or cut down to 10-12% bf (with the little muscle I have).
Hey shane, great article! Life saver. But I have a question can I do calisthenics in the morning (45 min) and then weight training at night while bulking? Calisthenics make me sweat a lot so I hope that wont be a problem. Also can I do the bulking and cutting cycle without supplements? Because I cant seem to digest them. Also how much cardio can I do in a week while bulking and how many minutes?
Great article. I've been working on figuring this stuff all out.
I've been a skinny guy for most of my life, but within the past 4/5 years I've started putting on weight. I'm 5'9 and weigh 172. I'm skinny fat, but I think 175/180 would be the perfect weight for me if it was muscle instead of fat (I'm at 24% body fat). So I'm trying to only gain like eight pounds, not 20+ like some of the other guys whose picture's you share (amazing gains though!). So I'm wondering if there's anything different for me to do since I'm not looking to lose weight, just fat, but still only gain like 5 lbs?
Hi Shane. Thanks much for the article and the incredible resources you guys have put together at BTB. One question from the article above…in it you said "If you're like most skinny-fat guys and you aren't as lean as DoctorB or as muscular as Eric (we've got a more typical example still to come), the decision can be tricky.", and I was just wondering where I would find that more typical example you referenced? I'm pretty sure that's me, as I'm not quite as rail thin as DoctorB but not as big as Eric. My problem sounds quite typical…not enough muscle mass and too much belly fat to look good in a t-shirt. I'm 43, so the belly fat didn't come around until my mid thirties. Everything aside from the belly is the same as it's been basically all my life. Looking forward to seeing results from the wisdom ya'll are dispensing here…
First of all, AWESOME blog! I always had this problem of getting a big belly when bulking up, while still with really weak arms and legs. My problem is that I have REALLY huge arms and legs and a short torso. My body structure is pretty identical to Jon Jones. With that in mind I found this picture of him.
This is pretty much how I look like now, except that my belly is not that big, and my arms are much smaller. It just seems that all my bf is concentrated in the mid-section. With that in mind, what do you think I should do? Bulk or cut first?
I really thinking about joining your program!
"Good old days", my body is just to carry my head around, are gone. From ecto belly to ripped skinny 🙂 I am really happy I found this programme.
An ecto can gain muscle by eating more and working out. A skinny fat,otoh, can't. If he eats too much, he will gain fat. If he doesn't he wont gain muscle. So it is catch 22. The only solution is years and years of training, after which the body may adapt and change for the better.
Greetings from Asean (and from fellow ectomorph :p ), Shane. I'm 23, 5'7″, and 144lb (65.5kg) with 75cm waist right now. I have been doing solely 5×5 for 3 weeks (this is my 4th week) with starting weight of 141lb and 77cm waist. I'm planning to add a few isolations like arms+shoulders in Monday, Lat machines in Wednesday, and chest+core in Friday, all isolations done in 3×6-10 reps fashion.
Do you think this routine will build strength and mass properly? Big thanks for your answer 🙂
P.s. my body image look much alike Doctor B right now, with a bit of belly
P.p.s I have nearly no training experience when I started 5×5
So, I have run into the problem of being fit, suffering a lower back injury, then developing love handles and becoming skinny at the same time. What would you recommend for that? I have read through the article, and it seems like it is geared towards skinny without the flat tire.
[…] However this doesn't help us skinny guys. Bulking and carbs go well together, but if we bulk on a higher fat diet we're going to get fat. Since junk food has a huge amount of heavily processed and unhealthy fat in it, this makes it a bulking disaster. This is why a lot of skinny guys who are finally able to eat enough to gain weight become skinny-fat. (If you're already skinny-fat, here's our skinny-fat article.) […]
Hey Shane, I'm a classic skinny fat type who has developed good arms and ok chest after a few years of casual gymming BUT have never been able kick the fat stored on my torso.That's all I care about rn. I plan to cut for this summer (that's January in my country) in an attempt to finally sort it.
Would you recommend creatine for me or do you just recommend it for typical skinny skinny guys?
Hi Shane and everyone
After reading this article I have started a cut in order to improve my skinny-fat body.
Everyone told me I should bulk but I was afraid I would gain too much fat.
At the same time I was afraid to cut because I thought I would lose muscles and become even flabbier and shapeless.
But I decreased calories anyway and started to lose weight, even if I wasn't overweight to begin with.
I'd like your opinion on whether the cut is working and improving my skinny-fat body or if I'm losing muscles and should increase calories or start a bulk.
Diet or eating habits are key to proper nutrition and growth. are you a nutritionist?
[…] Fonte: http://bonytobeastly.com/skinny-fat-guide/ […]
Hi Shane,
Great article – I just discovered your site the other day by chance and will be going over it in more details over the next coming days.
I've been trying to 'fix my self' since May 2015 and have made slow but good progress. I have tracked all my weekly measurements on my website and have monthly progress pictures on there too.
I am currently 182 cm, 69.9KG and according to those impedence tests you get in modern weighing scales, I am 14.6% bodyfat.
(Side question: How reliable are those tests/devices?)
My aim is to get to 12% bodyfat before bulking, as you can see from my pictures I don't really have a belly anymore (compared to my June 2014 pic) but I do have horrible love handles and struggling to get rid of it.
I'm currently on 1600 calories now (since this month) made up of 36%, 33%, 31% for Protein/Carb/Fat using Intermittent Fasting and 4 day a week at the gym using PULL/PUSH method (60-90 minutes) in hopes to lose the handles.
My question is should I stick to this to try cut (my fear is that I have gained some good muscle definition on my shoulder, chest and back and worried I may lose a lot of this) or should I just focus on bulking now by increasing to 2900 cals (same nutrition split), same program and hope the extra muscle mass will burn off the remaining fat that I have or will I just put on a big belly again by doing this?
Just as an example my shoulders grew from 112cm to 116cm from October to December
On my website I have tracked:
* Weekly measurements (hips, waist, weight, shoulders, arms, chest)
* Monthly pictures
* Workout routine
* Diet
Thanks in advance
Ps. The link to your forum does not allow me to create an account as it says page not found and takes me back to your main site.
Hey there, really helpful article.
I currently am 151 lbs, 6 ft and a bf between 11-12%. Would you advise bulking up or cutting? If so, now long would you suggest for either.
Hi there,
I really enjoy your website, and seriously thinking about the program. At 40-something with no experience in training (or sport in general) or food considerations, I joined the skinny-fat group 1 or 2 years ago. At 5'9 and 167lb (76kg, all in the belly), I think the cutting road is probably best.
So my question is: how do I go in "deficit"? I read your posts about how to eat and supplements, but I have no clue what to do with all that. What should I eat (or not)?
I would like to get started a little on food and doing a bit of exercise (fix my posture) first, and from there build the confidence that I can commit to the program, join in, and one day feature on your homepage 🙂
So can you make a few suggestions?
Thanks, and keep it up!
Hey man,
Sorry if this has been asked before but assuming I start increasing my intake to say 4000 calories to reach my goal, will I still have to eat 4000 calories after that in order to not lose the weight put on or will the maintaining diet be much lesser?
Hi shane,
Cool website i must say. 1 question,my bf is 23%,i want getting lean until 12-13% around that. Let say i losing 2lb per week,until what bf is safe to lose 2lb per week?i heard somewhere at certain bf,we need to lose 1lb per week.
Thanks in advance.
[…] Skinny Fat – The Science […]
Hey there, great article. I've been bulking for two weeks and my belly feels wierd. I don't know if i'ts because of all the food I'm eating or my posture or if I'm actually putting on a loot of fat (hope not)
check it out: http://imgur.com/a/B0FsS
First two images is me trying to hold my posture and the second I'm just standing letting my belly go where it wants to go…
You think I'm becomin skinny-fat?
I've been skinny fat all my life. I currently do weight-lifting (on my own, so I' hope I have good form and enough weight. I do it three times a week. I do cardio intervals for 30 minutes on those days and 60 minute walks 3 days a week. I only want to lose like 4 pounds and maybe earn a pound of muscle, but I want to do it slowly. but right now, my maintenance calories is 1632, so if I drop it more than 10%, I won't get to eat much. What do you recommend for me, both nutrition wise and exercise?
Hey, I am a skinny fat guy and im 22! Last year i tried to bulk first but I failed, because i am so weak to lift! (I tried whey supplement and the result was so good and it made me stronger but i can t afford it for every month because in my country good supplemnts are expensive) So i became frustrate and left excersing. Now I make a decision to start again but this time i wanna try cut first! My height is 190 cm and weight is 90 kg and i have lean legs, shoulders, arms and fatty belly, hips, chest also my testestrone level is 530! Do you have any tips to help me!?
Brilliant article and a great read.
I'm just approaching my 30th birthday and all my life I was pretty athletic, would run, do karate and keep fit. Until 4 years ago was struck down with a virus and ended up bed bound for nearly 3 years with chronic fatigue. I've never been a big guy, my weights always stayed around 60-65kg and I'm 6 ft 1 (186cm).
Last year I started cycling just 5 minutes a day to try and get my life back (I wasn't going to give in to fatigue) and managed to get up to 40 minutes a day, then started weight training. I did start doing power lifting last year in October, but all that's happened is my guts got really soft and weak. Plus my knee now is badly bruised (from a long standing injury) meaning no running, squats or deadlifts for 6 months to a year after an MRI scan showed heavy bruising of the bone.
All the running and weights I do is having no effect and I'm constantly tired. Not feeling great about myself at all. I'm proud I've beaten the fatigue and got back to a normal working life, but I tire quickly and suffer with panic attacks if I push. My PT would push me to the point I'd throw up, and I saw zero results. Thing is I have to exercise to keep the fatigue at bay, but also I just look super skinny and soft now.
Unfortunately the 'normal way' where someone can push themselves into high intensity, I just can't achieve right now and I can't tell if I'm just stressing my body out. I don't know if it's diet, don't know if it's because I just can't do enough. Any help would be massively appreciated.
[…] To do this you'll need to eat 1 gram of protein per pound bodyweight while consuming few enough calories that you're losing weight on the scale each week—probably around 500 fewer calories than you're eating right now. (We've got an article on what to do if you're skinny-fat here.) […]
[…] Fonte: http://bonytobeastly.com/skinny-fat-guide/ […]
Hi Shane! I`m so glad I`ve found your blog! Amazing articles and tips. I've bookmarked it and will recommend to all my friends 🙂
I'd like to hear you opinion in my case too. I`m 37 year-old woman, 1,67 cm height and weighting 54,5Kg (I think in cm and kg). I lift 4 days per week in the morning (I try to do for 40 min with heavy weights and in a max of 30 sec of rest pause between sets). I also do hiit workout for 20 min twice a week.
I eat clean and prepare all my meals and snacks, trying to keep a radio of 150 g of protein, 100 g fat and 120 g carbs (about 70-80 % of the carbs around my pre and post workout), eating a total of about 2000 calories. However, I`ve still got 19% BF but look very skinny with a small pouch of fat at the front of my lower abs.My posture plays a role here as well (I can send you a picture) but it's clearly that my fat is concentrate there.
My objective is to build more muscles and burn this fat without losing weight, but when I was in a more restricted diet, I noticed I look skinner and burn some muscles instead, while my evident fat was still there. I don`t know how to bulk either, I thought 2000 cal would put me in bulking mode, but nothing has actually changed.
If you have any advice, it would be great!
Thank you in advance and kee[ up the great work!
Hey man, I hope all is well and I love your advice a lot. So I was very skinny/skinny-fat about 6 months ago and began to dirty bulk pretty badly going from 130-156 in about 6 months. If I start cutting now, am I gonna lose a ton of muscle mass? My lifts have been going up, but have plateaued of late, therefore I think it is time to start cutitng. Would you mind taking a look at my picture and now and let me now what the best route would be?
hey im 19 and I would like to know how to get muscle im skinny fat
I love the ilustrations you guys have. Do you make them yourself?
Shane, just a question on skinny fat physique:
Normally fat is the excess of calories. But skinny fat people may even be underweight, which means there is no excess calories. So without excess calories how did they manage to get fat on belly????
Don't you thinjk I've asked a great question?
I'm no expert but i'll try to aswner your question.
Combine a sedentary life style with a poor died high in fat and sugar and you will have a metabolism working not as good, and every bit of excess calories (witch would be easy to achieve) would be stored in your belly since it's primary where it goes .
Thanks, Rafael, but that's NOT what I am asking. Underweight person = less calories, belly fat = excess calories. So how can an underweight person (less calories) have belly fat (excess calories)? Is that not a contradiction?
Hello Shane!
This is an awesome article 🙂 So I started off fat at 90 kg with 33% body fat percentage last August. I started blind bulking (without closely monitoring the caloric intake) and kept lifting hard until I was at 101 kg at 35.1% body fat percentage in April 28th. Since the 1st of May, I decided to go on a cut with a daily deficit of approximately 500-750 calories. I lost weight steadily for 6 weeks until I'm now at 93 kg with 29% body fat. What I'd like to ask is, I got advice that I shouldn't cut longer than 15 weeks, as too long of a cut is potentially unhealthy, while at the same time I got an advice that I should cut all the way until 10% body fat before starting a lean bulk. Which path should I take?
a) Stop the cut at week 15 (I probably should end up at about 20% body fat or so) and go in a lean bulk for 6-12 months and then cut again to get leaner.
b) Cut all ghe way until I'm left with 10% then start lean bulking from there
C) Your suggestions?
Hey there its fernando, ive read lots and lots of articles yours really was the most interesting and helpful. I am still quote confused though. I am 5'7. Approximately 145lb. And i ised to weigh 180 goin onto 190 but i went on a calorie deficit diet and did lots and lots of cardio. Now im skinny fat and i dont know where to start i tried lifting and i saw no progress and i dont want to eat alot because i already have a big gut. And ive seen all of the skinny fat guys i think i have it bad my gut is pretty big and arms are literally sticks im embaressed to wear short sleeve shirts.
Im skinny fat, im 200 pounds , 5'8, age- 16 and Im really havin' a hard time with it. I was 14 when i first started pushups but somehow that deteriorated my hand strength. I used to be the strongest before my teenage years. But when everyone hit puberty I still had a 3 year decline in Testosterone production. I still do. The pushups probably killed everything in me. Ive acquired weak and small wrists (Im unable to lift a chair easily even with both hands), my punches started slowin down. And whenever i lift somethin' theres some kinda stress up my wrist, forearms and biceps. What should I do to rehab? Also could you recommend exercises I can at the gym OR at home which doesnt involve weights? I dont wanna cut. I just want to bulk up and atleast 'look' like a 16 year old.
Hi, I'm Michael.
I think I have a skinny fat physique. I'm a 19 year old boy from Malaysia and I weigh 143lbs at 5.9ft(180cm) tall. The thing is, I have love handles and lower abdominal fat as well as my chest having quite a large amount of fat, making it somewhat flabby. Measurements around my chest are 36 inches, around my waist are 33.5 inches and around my hips are 36.5 inches. How should I approach this? Should I bulk? I'm scared of cutting because 5more lbs under and i'd be underweight but if I bulk, I'd get fatter and flabbier won't I? What do i do?
Hi Shane,
I must say I love the work you guys put in your content, kudos! I too, think that I am skinny fat. I used to be super-skinny a few months ago, had a flat stomach and as you mentioned, a hint of abs when flexed in appropriate lighting. However, due to my lifestyle in the past few months, I have put on a lot of fat around my stomach and there's actually a small paunch out there.
I weigh 150 pounds and my obesity analysis reveals that my Percentage Body Fat (PBF) of 21.2% and my Waist Hip Ratio is also high at 0.85! While my BMI is normal but on the higher end of the scale at 22.5, my skeletal muscle mass is quite low, merely 67 pounds.
I'm caught up in the cut first-bulk first conundrum, I wish to build muscle but not settling for a thick layer of mass around my tummy. What should I do? I have been advised to take muscle mass gainers by my gym instructor but I'm wary of it, and need a second opinion. Having said that, I love your articles!
Hi. To cut first (I'm 158lb and 21%fat) what calorie deficit a mount would you recommend? I weight train four times a week and have a physical job.
First take a look at how your macros are structured would me by guess and then go into calorie deficient diet. You can achieve plenty by just increasing protein intake and lowering your carbs and fats. But i think about 250 calorie deficit would be a safe way to lose fat. Thats just from what I've known to work Shane probably has 5 studies to back up his answer 🙂
Loving the blog Shane!
I think one cool thing to look into for gaining muscle and losing fat at the same time is targeted ketogenic diets.
Basically for a period of time you eat keto (high fat, low carb) to increase fat loss and then before workouts you consume most of your daily carbs 30-50g usually in a quick form like maltodextrin, fruit sugars etc.
This will go straight into your muscle glycogen stores and make gains and it will only take you around 8 hours to get back into ketosis burning that fat.
My friend needs help. He's ecto-skinny-fat(15-19.9% body fat with skinny muscles). Should he cut or bulk first? Body types:Skinny-fat(20-22.9% body fat with skinny muscles)Endo-skinny-fat(23-24.9% body fat with skinny muscles) Fat-weak:25% body fat and above with skinny muscles.
Shane maaate, arghh I'm 5ft 10 and 35 years old, but been spinning my wheels in this damn skinny fat to even skinnier fat cycle for 5 years!! No matter what I do I can't get out of it. I'm fed up of dieting! I checked myfitnesspal last week – I've dropped from 176lbs to 155lbs dieting slowly from February this year. Still no abz in sight, literally all my flab sits on my sides and stomach. I don't even give a monkeys about having dem razor abzz all the kids want, I just can't add muscle without a tonne of fat so I figure I need to start from the skinniest possible to reset my nutrition partitioning.
Very frustrated with it all. The most annoying thing is, Ive forgotten more about training and nutrition than most gym rats will ever know!
Great article by the way.
Are these the body types taking account body fat? Skinny ripped:below 10% body fat. Soft Skinny: 10-14.9%Ecto-skinny-fat: 15-19.9%Skinny-fat: 20-22.9%Endo-skinny-fat: 23-24.9%Fat-weak:25% and above.
Hello, i'm 19 years old and i guess i'm a skinny fat since im only 156 pounds and 6,1ft. The thing is my bf is like 17%. My arms are very skinny(31cm biceps), but i have pretty big belly and legs compared to my arms. I'm not sure if i should cut, since my weight is already too low(i guess). Do you think i can bulk?
Here are photos: first, second.
I would say cut first even tho im so skinny already?
Sorry for bad english
Hi! I got around 60 kg and my height is 173 cm.I'm 30 years old and i got a bad lifestyle ,usually i spend a lot of time at pc (work+free time )and smoke a pack of cigarettes every day ,i eat 2-3 times per day ,i eat a lot of dark bread at every meal also I can't restrain myself not to eat something sweet once at 2-3 days ,most of the time i'm tired and drowsiness and i can't sleep enough. My constitution is skinny ,the skinniest are my shoulders and arms and i got some fat around belly.I wanted to ask if it's better to start with some cardio exercises or with bodybuilding ?and what kind of exercises ? Also i want to ask about nutrition, i read on a healthy nutrition site that there are some rules how to combine food like – don't eat concentrated protein and a concentrated carbohydrate at the same meal (ex. meat with bread ) -never consume two concentrated proteins at the same meal (eggs+meat) -eat fruits only in morning before any meal .Should i start with supplements or should i take them just when i can't handle ?What kind of supplements should i take (carbs or proteins ) ?
[…] What to do When You're Tired of Being Skinny-Fat […]
[…] What to do When You're Tired of Being Skinny-Fat […]
Hi Shane, I just stumbled upon this website. Recently, I became inspired to work out. Anyone who knows me in real life would drop their jaws to the floor if they were to know that I am actually going to start working out. I will be working out on Saturday, or Sunday. Right now, I am between 179 cm – 185 cm tall. The last time I checked my height was 6 years ago, at age 15. I weigh 58 kg now, which is 129 lbs. My inspiration came after stumbling upon a picture of Cam Gigandet topless in Never Back Down. In the movie, he is at 160 lbs. I really love the way his body looks. I should bulk, but I am just going to tone my body to see what it looks like, so cutting, while following his supposed workout routine. And after 6 months, I will start bulking, to further reach my goal. The reason I am going to cut first, is because I might be content with my body after cutting and working out at the same time. If not, I will bulk. What do you think of this? Do you have any tips?
Hi B2B Team,
Would your program be suited for me – A skinny fat person who puts on fat around waist (belly and handles) very fast, even when training and in calorie surplus?
I have done a paid online program for a year but not really happy with the results. I just need an honest answer if I should enroll on your program or if your program is tailored mostly for the skinny community as oppose to the skinny-fat community?
I have been training for a year solid, between 3-5 times a week.
I look forward to your reply.
HI Shane, I´m from Colombia (the country) and after one year of calisthenics I add some muscle (not too much but more than ever) but the belly still there, my body fat percentage is 17% and thinking in cut seems like lost the effort from the past year. The real question here is that I´m thinking to use kettlebells before barbells or bumbbells , I just read that is a much better way to use external objects before too much weight and after calisthenics, do you think is a good idea? and how much weight could be good?. My idea is start with weights and feel more comfortable cuttng with some more muscle there.
I´ll like to have that information about the payment plan too, will be really helpful. Thanks.
Hi Shane,
Thanks for all the info! I'm 20 years old, 5'9, weigh 149 pounds and am skinny fat as a result of poor eating habits and general avoidance of muscle-building physical activity throughout my life. I am looking to cut by calorie deficit + lifting weights so I can lose some of the fat I accumulate in my belly and love handles. I have not lifted in the past so it will be new for me. However, I have poor posture and anterior pelvic tilt, and I've read on some sources that you shouldn't be lifting until you fix these issues because lifting can in fact make it worse. I was wondering what your take on it is – should I be doing some posture exercises to fix my posture/APT before lifting, or do both at the same time? Also, do you have any links on this website in terms of what weight lifting routine / exercises I should be doing as a newbie looking to cut, as well as what my food and macro and protein breakdown should be?
Thanks a lot.
On top of this, I was wondering how to exactly find out what my base metabolic rate is (to my understanding, that is the number of calories I burn in a day without doing any exercise) in order to find out what # of calories I should be eating every day in order to properly operate at a calorie deficit. I used various sources on the internet, with some asking for my activity level (which I would say is sedentary to lightly active; I walk for a total of around 20 minutes 3 days of the week) and have gotten ranges of my BMR from 1734 – 2000. If the 1734 is correct, would that mean I would have to eat -500 calories a day from that to lose about a pound a week, so 1234 calories/day? That seems quite low. Perhaps I'm calculating/doing this all wrong, so some guidance would be much appreciated! Also I read in one of your comments that you recommend 1 g of protein per 1 lb of body weight, so I can figure that out on my own. However, how do I ration out the rest of the percentages between Carbs and Fat? Does it matter?
If 1734 is correct and I wanted to lose about a pound a week, would I be eating -500 calories every day, so 1234 calories?
Sorry for the last question being repeated again – a typo.
Hi Shane! This article is yet another of many great reads to be found on your site.
In the article dealing with myths surrounding protein intake, you suggested that an ectomorph looking to bulk up (through muscle gain) would benefit from consuming a diet made up of approximately 50% carbs, 30% fat and 20% protein, per day. However, what macronutrient ratio do you recommend for an ectomorph looking to cut down to around 10% body fat (whilst performing either three full body, or four upper body/lower body, workouts per week?) Would adjustments need to be made, both in terms of caloric intake and macronutrient ratios, based on training and non-training days?
Hi Shane, I'm really enjoying reading your articles. Lots of great information.
I'm very much a beginner to all this. I've been pondering whether to cut or to bulk for some time now and am finally edging towards cutting but I have one major concern:
If I cut properly (re weights, sleep, nutrition etc) I would expect to lose fat and gain some muscle, but as a beginner would cutting rather than bulking negate the benefits you talk about beginners expecting to see? When it came time to bulk would I have used up that period of newbie gains while I was cutting?
Also, I'm really interested in joining your community but money is rather tight at the moment. Do you offer some sort of payment plan to enable people in my situation to join?
Many thanks.
Hi Shane,
Great article. I'm a skinny-fat ectomorph. I have thin arms and chest but I have a relatively big belly. I'm a 26 year old guy, 145lbs, 5'9″, with about 14% body fat. I'm trying to lose 3% body fat to start a clean bulk. However, I'm struggling with diet and setting my macro intake. I have a high tolerance for carbs. I set my macro to 50% carbs, 30% protein, 20% fat. Despite my high carb intake, I still feel weak and loss of energy. I'm currently doing heavy weight strength training (5 reps sets).
I don't know if I should continue to cut to lose the 3% body fat or if I should bulk instead. If I cut, what would be the best maco split?
Thank you for your help!
Great article. I'm a marathon runner. 175 lbs. Focusing more on muscle building this year, but I love the running community so I'll keep running 3x week and balance it with my strength training.
I understand the 'when in doubt, eat' , and I did that last year while putting on quality muscle. I'm doing the opposite now at least for 6 weeks to trim some fat. Couple inches off waist and/or taking 3-5% off body fat is a goal this year.
Question: any other tips for endurance athletes taking a strong interest in building muscle? I've heard keeping the nutrition high is important. Training load is 9-10 hours a week (str + run)
Can you please tell me if [Eric] has used any supplements to get rid of unwanted fat? Why because i am in same position after strict HCG diet. I lost almost 20 kgs in 3 months after using HCG drops.
[…] The good news for us is that we have a genetic advantage here. Even skinny-fat guys don't have this issue. Moreover, if you're already very lean, then your hormonal profile will also make it easier to stay lean. This is why bulking at 15% body fat or lower tends to allow guys to build muscle more leanly, whereas bulking at 20% or more can make it really hard to build more muscle than fat. (Skinny-fat guys do run into issues with this, and we've got some advice for that here.) […]
Hello! Really cool article. The information helps me a lot. I want to ask something . I have a decent belly something like Dead Bear in the picture above but my weight is normal, my BMI is 21.8 which means normal but i really don`t have a lot of muscle so i am really confused should i i either bulk or cut. Also, at the first picture Dead Bear has some decent amount of fat at the stomach area but he adds some pounds and he looks much more good and the belly fat disappears. Is that possible?
Thanks in advance!
How do you guys feel about short bulk and cut cycles? Say two weeks bulk and two weeks cut? My bodyfat is around 16% and I can't bear the thought of losing weight/cutting.
In other words, what if I did several mini two week on and two week off cycles until I can get my bodyfat near 10% and then do an extended bulk?
Note: I'm two years into lifting so my chances of cutting while gaining muscle are long gone.
Hi, I know it's not possible to ONLY gain muscle but with my body I gain around 100 grams of muscle and 200-400 grams of fat whenever I'm in a surplus. But when I try to lose the fat I lose it in the same manner. I've tried bulking and cutting repeatedly but I have the same amount of muscle mass and more fat than ever. According to my scale, when I was 61.5 kg I was at 12.5% body fat with 29.9 kg of muscle. Then at 63.5 kg I was at 14.3% bf with 30.0 kg muscle and now at 66.4 kg I'm at 17% bf with 31 kg of muscle. Any suggestions to gain muscle while keeping the fat gains at a minimum?
[…] Their genetics don't suck, they're just not lean enough to bulk properly. They should be reducing their body fat percentage a little bit before trying to bulk up. Here's how that works: what to do if you're tired of being skinny-fat. […]
Hey there you dear skinny-no-more wonders you – I am curious as to your opinions here in intermittent fasting for recomposition – no food until midday or more for instance then all your calories during the next 8 hours in order to increase GH, test, insulin sensitivity etc?
Understanding and assuming that doing so is possible.
Thank you
[…] Source:bonytobeastly.com Read more. […]
Hi, I just discovered your site and am loving the info I'm 45 and did a cut from 20 down to 10 % this winter. The 15%break point really seemed to be a turning point and will now be my max when adding strength/muscle.
My wife has a question. From your research is there an equivalent body fat magic number for women? My wife is also an ectomorph who lifts and focuses on diet. Maybe an article for the ladies with some illustrations and advice would bring you a wider audience.
Thanks in advance, Randall
Great post.
I'm confused on which I should do.
I've always been extremely skinny (6 foot, 125 pounds). Over the last year, I've managed to put on thirty pounds (up to 155), and while I am still fairly skinny, I have a small gut now. Similar to DoctorB, but mine isn't quite as big.
I think the gut is a result of a lack of consistent lack of exercise. I had gotten to a fairly toned appearance despite my weight, but I've put the gut on in the last eight months or so.
I really want to lose it while staying lean, but I can't cut, or I will be too skinny again. I don't want to get as large as DoctorB, though. Is there no reasonable middle ground?
I generally eat about 3000 calories a day. If I maintained that while doing more consistent and intense workouts, will that help shape my body better? I am still pretty weak, so I'm wondering if getting more muscle would help solve the problem naturally.
Thank you.
Thank you.
Great article which I learned a lot from but I'm still a little confused. I definitely fall into the skinny fat category and can relate to everything that is being said regarding the traits and issues with being in this category. I have experienced the problems of just gaining fat when trying to bulk and losing muscle when cutting and just seem to be going through these phases and making minimal gains, maintaining the same body weight. What I am struggling to understand is that the conclusion to the article seems to be telling me to do exactly this as a solution. I am probably not understanding properly and may just need some further clarification and guidance as to what I am doing wrong and how to change things.
Hey there, I have developed muscles following advice from your wonderful articles, and many people compliment me on my chest, shoulders etc. But I still have lower belly/oblique fat, which technically makes me skinnyfat.
So I was wondering: is it possible for a person to look muscular enough to get compliments despite STILL looking skinnyfat to some extent? The skinnyfat look is still there but it's not the same look it was last year or so – this time I get compliments for my muscles.
So is it possible that there are different levels of skinnyfat – like skinnyfat without being muscular, skinnyfat with some muscle etc.? Hope that makes sense, lol
Hello Shane,
Over the years I have been working out off and on and then give up because of frustration of not seeing results. I'm 51 years old and considered skinny fat, I'm 5'10 weigh 168 with 24% BF a 36" stomach but only 12" arms, 40" chest and 21" thighs. I've currently been going to gym everyday for month with a very rigorous weight lifting program, and I've been eating healthy but still not seeing any results. I want to gain muscle and loose belly fat. I've heard everything from cut first then bulk, to bulk first then cut. I've heard eat 3500 calories and I've heard eat 1800 calories. I've heard high fat low carb diet to high carb low fat diet. Maybe I don't give one thing a try long enough before I think I should be doing something else so I change. I'm not 30 and don't have time to try something that's wrong. I don't want to go another year and realize I lost a year doing everything wrong. Trying to find the tried and true proven program with the right diet, macro %, and work out program that will get me results the first time.
Great article, but I feel that my situation isn't exactly like your definition of skinnyfat/ectomorph.
I have a huge appetite and I don't think that my metabolism is that fast. I weight 165 pounds at almost 6 foot and 1. I have no muscles at all, small wrists, an ultra thin neck, man boobs and love handles, etc. With a shirt on, everybody thinks I'm too skinny.
However, it was completely different before. I was obese in 2016 (around 230 pounds) and pretty much overweight since high school in the 2000s. I decided to change and lost 80 pounds in a couple of months in 2016-2017 (with intermittent fasting and huge caloric deficits). I probably lost muscles as well.
In 2007, at 150 pounds, I still had love handles and man boobs. I felt super weak too. Now I'm stable at around 165 and I feel a little bit better… but still skinny fat. I decided to start lifting some weights just a few days ago… but I'm confused. Am I an ectomorph or not? Should I cut to even lower than 150 pounds to get a flat stomach?
[…] แหล่งที่มา: Bony to Beastlyแปลและเรียบเรียง: พาที พูนปัญญาทวี […]


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No. Enrollment in UC Berkeley Extension does not constitute enrollment in UC Berkeley, and the courses do not appear on your UC Berkeley official transcript, although many of the classes will transfer for credit.
Are classes at UC Berkeley Extension the same as Berkeley Summer Sessions?
Have more questions? Submit a request

subset: commoncrawl


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Madonnas and Children!
Perhaps the greatest blessing that comes from doing rescue work is being with mothers and their babies! the mothers are creative, wise, skillful, vigilant, loving, no-nonsense: just incredible. They coo and talk as at no other time...and nurse and educate the little ones for months. (I hate to see them separated too soon) They are young and old at the same time, playing with the babies with abandon, and putting teeth to the neck when attention is not being given...they give birth, and keep the nest clean for weeks...we love them...here are some of our brilliant mothers from over the years!
Leave a Reply.
About Cynthia
The founder of Bee Holistic, Cynthia Burke, has been caring for cats most of her life, volunteering with such groups as the wonderful Animal Balance, and Fix Our Ferals. In 2011 Bee Holistic Cat Rescue and Care became a registered non-profit.
March 2019


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Starting its life releasing a constellation of innovative music from new artists, Hospital's sister-label Med School has gone on to build careers for some of the most exciting producers in D&B and beyond.
Artists available: Anile, Bop, Electrosoul System, Etherwood (by arrangement), Frederic Robinson (live), G.H.O.S.T, Keeno, Kimyan Law, Royalston, Ruthless MC, The Erised, Whiney.
Scroll down to view some Med School line-ups created by other promoters that might inspire you and email [email protected] to put together a Med School label event that matches your venue, audience & budget.


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Dark skin is a bane or one can say a curse for people craving for fair pigmentation. The reasons for dark pigmentation may be many, ranging from sunburns to heredity to skin disorders.
Here are some of the best home recommended tips for skin glowing.
Here are some of the best home recommended tips for skin glowing.
- A mixture of ground almonds and Oats with honey and yogurt should be applied on the face for around 5-10 minutes and then washed with lukewarm water, to get a smooth skin.
- Mash a banana and mix it with milk. Apply this mixture on your face and keep it for 20 minutes. After that, wash it with cold water to get a glowing skin.
- Honey is wholesome and all-natural. Hence, apply honey on face and neck for 20 minutes and wash it with cold water.
- For oily skin, a mixture of grapes, lemon and egg white should be applied on the face for around 15 minutes. This may cause a tingling sensation due to active ingredients. Wash with warm water. The mixture acts as a natural cleanser, softens the skin and tightens it.
- Make a home made scrub by using 1 tablespoon walnut powder, honey and lemon juice. Scrub your face with this and leave it to dry. Wash your face with cold water.
- For oily skin, buttermilk is dabbed on the skin for around 15 minutes. This will soak up the oil from the face without drying it.
- A paste of 2 tablespoon turmeric powder mixed in orange juice should be applied on the face. Leave it for 20 minutes and wash it with cold water.
- Mix 2 tablespoon of tomato juice with 4 tablespoon of curd and apply it on face. Leave for drying and wash away.
- Dry orange peels and powder them. Mix this with milk, apply on face and leave it for 25 minutes and wash off. This is natural bleach which will make the skin fairer.
- Boil cabbage or cauliflower in water. Wash the face with this water. This is a great remedy for warts.
- Mix egg white and polenta flour and apply the paste on your face. Keep it for half an hour and then massage your face with warm water using your fingers. Repeat the remedy every fortnight for a glowing skin.
- Wash your face with a mixture of carrot juice and pineapple juice. Keep for 15 minutes and wash away.
- Make a paste with ½ teaspoon of milk powder, ½ teaspoon lemon juice, and ¼ teaspoon egg white. Apply it on your face and wash off after drying.
- Wash your face with basin or green gram flour mixed with milk, instead of soap. This will impart a glow to your skin.
- For soft skin, apply a paste of red sandalwood powder and coconut milk on your face and wash after drying.
- Make a paste of egg yolk, olive oil and lemon juice. Apply the paste on the face for 15 minutes and wash off. This works wonders on dry skin.
- Rub a piece of papaya or banana on your face for 15 minutes daily. This will make your skin supple.
- Apply a mixture of milk and honey on your face. This will make your skin glow.
- Prepare a face mask by mashing a piece of pumpkin with egg yolk and milk. Allow the mask to set on your face for 30 minutes and wash off. This will give a glowing skin.
- Water therapy- drink lots of water daily for a healthy glowing skin.


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The voting covering six districts of Kishtwar, Doda, Ramban, Reasi, Udhampur and Kathua recorded a turnout of 57 per cent till 12 am, the officials said, quoting information from district elections offices.
"Brisk polling is going on and there was no report of any untoward incidents reported from anywhere," the officials said.
Ramban district is leading the voter turnout chart with 62.9 per cent, out of 5533 electorate, exercising their franchise followed by Reasi (60.8 per cent of 10204 voters), Kathua (59.4 per cent of 54,622 voters), Doda (57.8 per cent of 13396 voters), Kishtwar (55.9 per cent of 8830 voters) and Udhampur (59.4 per cent of 35,519 voters), they said.
The polling will seal the fate of 881 candidates for 214 wards, while four candidates have been elected unopposed in this phase in Jammu region.
Long queues were witnessed outside the polling stations across all the districts since this morning to select their local representatives.
The first phase of the polling was held on October 8 after a gap of 13 years and registered a voter turnout of 56.6 per cent.
The third phase of the polling is scheduled for October 13 followed by fourth and final phase on October 16. The counting of votes will be held on October 20.


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This traditional shingle-style home sits on Further Lane Farm in the Hamptons. It was designed by architect John B. Murray and decorator Victoria Hagan, so it's pretty darn dreamy. Take a look…
Further Lane Farm in the Hamptons
The Sotheby's listing says:
"Prestigious Further Lane Farm built in 2010 on gated 5.8 acres with sweeping views of over 41 acres of protected farm reserve."
I like how they broke up the white walls and the tall ceilings in the two-story entry hall with stained-wood trim:
I've been trying to figure out what to do with my own two-story foyer, so this gave me some ideas. Love the built-in bench and Dutch door, too!
It reminded me of the entry hall from the house where they filmed the pilot for the TV show "Revenge," so I looked up the screenshots I took of it in 2011 when it first aired:
I guess they're not as alike as I remembered, but there are some similarities. That house was actually in Wilmington, North Carolina (not the Hamptons).
When the show was picked up for a full season, they recreated the rooms on a set, so the Grayson foyer looked a bit more grand after that:
(You can see more photos of the original Grayson Manor where the pilot was filmed here.)
Okay, back to the real Hamptons:
I think this living room is so pretty:
A back staircase:
The house has 10 bedrooms.
Master Bath:
It's hard to go wrong with a blue and white-striped rug in the Hamptons (see: SGG):
Butler's Pantry:
Down the hall to the guest wing:
Is real mud allowed in a mudroom like this?
Love the big sunroom. Wish we could fit a table this big in mine:
Big houses aren't usually my thing, but I think I could make myself right at home in this one (assuming the owners didn't mind, ha).
For more photos and information about Further Lane Farm: Sotheby's International Realty, Jake Rajs Photography, Home Bunch, John B. Murray Architect, and Victoria Hagan Interiors.


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Abiding in the Word- by
Most Christians know the importance of reading the Bible, but many do not understand the importance of abiding in the Word and allowing the Word to abide in them.
When we are diligent to study the Word and hold it in our hearts, we have instant access to Scripture whenever we need it. And Jesus promised that we can ask for whatever we need in prayer and receive it.
Abiding in the Word and allowing the Word to abide in us makes us true disciples of Jesus (see John 8:31). It gives us more power in our prayer lives, and having power in prayer gives us power over the enemy.
Are you abiding in God's Word…and allowing it to abide in you? If the answer is no, I encourage you to take action. Make reading and studying the Word a priority. Start memorizing scriptures and tucking them away in your heart. Then, when you face the battles of life, you will be fully armed and prepared to win the war.


text: I have a 1998 Force by Mercury that spits the water out the back of the motor. I would like to change it so that it shoots the water out the side so that I do not have to go to the back of the boat to see if it is pumping water or not as I have a front stick steer boat.Someone showed me how they did it on their Force engine but I was wondering about the size of hose that was needed and if back pressure was required. I would like to know the parts needed to complete this.


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The Statistics for Development Division (SDD) is one of SPC's nine technical divisions and operates from SPC's headquarters in Noumea, New Caledonia.
The SDD team is comprised of statistical experts including demographers, economists, epidemiologists and social statisticians working alongside technological experts in geographic information systems, database development, data-processing and web development - all supported by highly skilled publications, project management and financial planning staff.
SDD's goal is to strengthen the capacity of national statistical systems and social and economic planning agencies to provide policy-makers and analysts with important demographic, economic and social indicators for planning and decision-making. Our work is guided by the Ten-Year Pacific Statistics Strategy 2011 – 2020, and our current work programme is guided by the 2015 - 2017 SDD Strategic Plan1.04 MB.
SDD's core activities revolve around data collection, analysis and dissemination. Along with technical assistance provided during collections, we run specialist training workshops around the Pacific region, and Noumea-based attachments where Pacific Region National Statistics Offices staff work alongside SDD staff on specific projects.
SDD has been providing technical support to Pacific Island Population and Housing censuses since the 1990s. Following the adoption of the United Nations Millennium Development Goals (MDGs) in 2000, SDD developed a scaled-up regional household survey programme, to assist countries in the collection a broad range of social and economic statistics, required for regular monitoring and reporting of progress.
SDD aims to help countries reduce their reliance on sample surveys. Over the past 3 years we have supported the implementation of administrative databases and processes with associated management information systems. These systems provide access to data covering the entire population, and do so on a more regular basis, compared to household surveys, undertaken only every five years, at best. Our programme involves work in:
- Civil Registration and Vital Statistics (CRVS)
- Education Statistics through the implementation of Education Management Information Systems (EMIS)
- Economic Statistics through the establishment of business registers and other administrative databases
In addition to assisting individual countries and territories with the dissemination of their statistical collections, SDD has also undertaken direct initiatives to bring data for the Pacific region to the attention of a wider audience.
- The PRISM project - http://prism.spc.int/ - is a regional web portal, connecting visitors to all Pacific Island national and territorial statistical agencies. We also provide content management systems, training and support to Nation Statistics Offices.
- The NMDI central regional database found at www.spc.int/nmdi contains 200+ development indicators spanning a broad range of social and economic development applications, including all population-based MDG indicators. Currently, work is underway to expand the coverage of this database to include the indicators for the proposed Sustainable Development Goals, once final agreement on coverage is reached in 2016.
For further information, please contact the SDD Director, Ofa Ketu'u, at: .


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Catherine Read Farish and David Lane
Hello, I have a David Lane/Layne, married to Catherine Read Farish in Goochland Co., Virginia in 1782. Catherine's father was John Farish. Does anyone have to book The Farish Family of Virginia?Also, the Douglas Register lists Catherine's name as Cat. Fairies, but I know that it is Farish.
Jo Nell


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The Resource Talk blog is the social service news destination for King County, brought to you by King County 2-1-1. It provides critical resource changes, community events, feature articles on important health and human service topics and updates to Community Resources Online (CRO). You may register to receive a bimonthly email of all the recent updates here.
We welcome article submissions about program spotlights, program changes, or events. Please e-mail us at email@example.com or call us at (206) 461-3210.


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Australian political forum to discuss politics and current affairs from an Australian perspective.
Skip to content
by HBS Guy » 05 Mar 2018, 11:24
by pinkeye » 26 Feb 2018, 01:14
by HBS Guy » 24 Feb 2018, 14:02
In a remote region of Antarctica known as Pine Island Bay, 2,500 miles from the tip of South America, two glaciers hold human civilization hostage.Stretching across a frozen plain more than 150 miles long, these glaciers, named Pine Island and Thwaites, have marched steadily for millennia toward the Amundsen Sea, part of the vast Southern Ocean. Further inland, the glaciers widen into a two-mile-thick reserve of ice covering an area the size of Texas.There's no doubt this ice will melt as the world warms. The vital question is when.The glaciers of Pine Island Bay are two of the largest and fastest-melting in Antarctica. (A Rolling Stone feature earlier this year dubbed Thwaites "The Doomsday Glacier.") Together, they act as a plug holding back enough ice to pour 11 feet of sea-level rise into the world's oceans—an amount that would submerge every coastal city on the planet. For that reason, finding out how fast these glaciers will collapse is one of the most important scientific questions in the world today.To figure that out, scientists have been looking back to the end of the last ice age, about 11,000 years ago, when global temperatures stood at roughly their current levels. The bad news? There's growing evidence that the Pine Island Bay glaciers collapsed rapidly back then, flooding the world's coastlines—partially the result of something called "marine ice-cliff instability."The ocean floor gets deeper toward the center of this part of Antarctica, so each new iceberg that breaks away exposes taller and taller cliffs. Ice gets so heavy that these taller cliffs can't support their own weight. Once they start to crumble, the destruction would be unstoppable."Ice is only so strong, so it will collapse if these cliffs reach a certain height," explains Kristin Poinar, a glaciologist at NASA's Goddard Space Flight Center. "We need to know how fast it's going to happen."In the past few years, scientists have identified marine ice-cliff instability as a feedback loop that could kickstart the disintegration of the entire West Antarctic ice sheet this century—much more quickly than previously thought.Minute-by-minute, huge skyscraper-sized shards of ice cliffs would crumble into the sea, as tall as the Statue of Liberty and as deep underwater as the height of the Empire State Building. The result: a global catastrophe the likes of which we've never seen.
by HBS Guy » 23 Feb 2018, 19:53
by HBS Guy » 16 Feb 2018, 04:59
by pinkeye » 15 Feb 2018, 23:47
by HBS Guy » 15 Feb 2018, 20:07
Global sea level rise has been accelerating in recent decades, rather than increasing steadily, according to a new study based on 25 years of NASA and European satellite data.
This acceleration, driven mainly by increased melting in Greenland and Antarctica, has the potential to double the total sea level rise projected by 2100 when compared to projections that assume a constant rate of sea level rise, according to lead author Steve Nerem. Nerem is a professor of Aerospace Engineering Sciences at the University of Colorado Boulder, a fellow at Colorado's Cooperative Institute for Research in Environmental Sciences (CIRES), and a member of NASA's Sea Level Change team.If the rate of ocean rise continues to change at this pace, sea level will rise 26 inches (65 centimeters) by 2100 -- enough to cause significant problems for coastal cities, according to the new assessment by Nerem and colleagues from NASA's Goddard Space Flight Center in Greenbelt, Maryland; CU Boulder; the University of South Florida in Tampa; and Old Dominion University in Norfolk, Virginia. The team, driven to understand and better predict Earth's response to a warming world, published their work Feb. 12 in the journal Proceedings of the National Academy of Sciences."This is almost certainly a conservative estimate," Nerem said. "Our extrapolation assumes that sea level continues to change in the future as it has over the last 25 years. Given the large changes we are seeing in the ice sheets today, that's not likely."
by HBS Guy » 19 Oct 2017, 17:57
by HBS Guy » 13 Oct 2017, 12:17
by HBS Guy » 12 Sep 2017, 14:06


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Scam Letter(s) from Ksenia Luibushkina to Ian (Great Britain)
Letter 1
Hello my love Ian!!!
How in you placed today? All is good.
I am very pleased, that you want to meet me.
I too very much want it. You in my head it are constant.
I always think of you my love.
Today I have been included in bank and have learned all concerning money of transfer.
The manager of bank informed us to use with you the American company
Special train of translations the WESTERN UNION.
To carry out money of transfer, it is necessary to know for you my full Name
And the Surname, and as my full address.
Your full Name, the Surname, the full address, and the sum transfer money,
And as number of the control over ten characters of transfer of money.
My lovely I do not know, that it for attributes which you should transfer me is probably special
The code, that then I could receive money.
You should send me this code.
You will send these data to me.
The clerk in bank has declared, that the WESTERN leaders of the world of the UNION in it
I shall speak you my full name and the address of bank.
My full name:
Name: Kseniya
Surname: Liubushkina
Mari-El, Yoshkar-Ola
street Kirova 71a-15.
post code 424000
Also it similarly to all about money of transfer.
It will be very big step to the approach of our meeting.
Love is very a pity but I do not have phone,
I have wasted his some time back and now I have no what phone.
I with impatience shall wait for the letter from you my love.
Created: 2008-08-19 Last updated: 2008-08-19 Views: 142


text:
The Missouri Historical Review, an award-winning scholarly quarterly, has served as the cornerstone of SHSMO's publication program since 1906. This richly illustrated journal features current scholarship on all facets of the state's history. The Missouri Historical Review also contains reviews of and notes on recently published books about the history of the state and local areas and the lives of Missourians.
Receiving the Missouri Historical Review is one of many benefits of becoming an SHSMO member. You can also make a contribution directly supporting the journal. Questions about purchasing individual issues, past or current, should be sent to firstname.lastname@example.com.
The Center for Missouri Studies construction site, viewed from the south, February 25, 2019. Photograph by John Brenner.
The Center for Missouri Studies construction site, viewed from the southwest, October 23, 2018. Photograph by Notley Hawkins.
The Center for Missouri Studies construction site, viewed from Peace Park on the University of Missouri campus, September 15, 2018. Photograph by John Brenner.
An undated image of a patriotic celebration in Lafayette County, Missouri. [Rehkop/Peterson Collection, C3888-C0331, SHSMO-C]


text:
Watch Raekwon "Butter Knives" Video.
Raekwon's musical situation is improving with every new release, and Raekwon "Butter Knives" Video will most definitely help the cause. It's a fine addition to the growing body of work Raekwon has been developing since stepping foot in the game. We're looking forward to what Raekwon has in store.
How do you feel about the production here?
Peep the new visual for Raekwon's Raekwon "Snake Pond (Trailer)" Video.
If you dig this, visit Raekwon's profile for the latest info, news, songs, and mixtapes. Remember to follow Raekwon on Twitter.


text:
Friday Sep 22, 2017
Alfreton Town have been drawn away to Sheffield FC in the Second Qualifying Round of the FA Youth Cup.
The tie will be played on week commencing the 2nd October.
Further details in due course.
Copyright © Alfreton Town Football Club 2019. Created by Zero One Design Ltd.


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Lace is one of the top current fashion trends that featured heavily in the F/W 2010 collections, and its popularity seems to be continuing into spring. The new S/S 2011 collection at Cesare Paciotti is large, and incredibly diverse, with lace weaving its way into many of the shoes. A clever little addition to some of the shoes is a lace graphic that's been added to the sole…black lace printed onto a deep red background that adds a nice bit of flash.
This season Cesare Paciotti introduces the Moulin Rouge, the iconic shoe for spring. The collection emphatically praises the spirit of femininity through lacy details, glamorous materials and seductive shapes. Black suede peep-toe flats are surrounded in black lace for a dramatic effect. Sky-high suede nude-colored sandals are topped with a layer of camel-colored lace, giving the appearance of an ankle boot. Peep toe, chocolate-colored silk booties are adorned with white lace, giving the shoes a romantic antique effect.
Black lace also adorns a lovely collection of clutches with a distinctly East Asian feel, one featuring a red silk background, with shoes in patent red leather and black lace to match.
Other highlights of the collection include the classic pump in stunning colors like electric blue, canary yellow, and bright white, as well as an animal print version. A personal favorite were peep toe booties, with hole-punched suede in neutral colors like taupe, cream, and tan, and would be a wonderful staple for any spring wardrobe.
Fringe detailing also features heavily and lends a sort of neo-hippie vibe to the collection, and strengthened by the presence of ankle-high sandals, with a soft, slouchy leather front, and flat gladiator sandals accented with brass detailing.
Overall the collection is a resounding success, achieved through an impeccable attention to detail. Sophisticated and rational, yet obviously sexy, and with something to appeal to every taste.
See here for Luxos coverage of other Spring/Summer 2011 collections:
John Richmond S/S 2011
Ermanno Scervino
Sergio Rossi
See here for more information on Cesare Paciotti
See here for Cesare Paciotti worldwide boutiques