Skinny fat seems to be a major problem in the incel community, and there isn't a lot of good advice out there for skinny fat incels. If you go on places like YouTube or various fitness websites for advice, they'll tell you to lift weights while eating at either maintenance calories (the amount of calories it takes to maintain your weight) or a very small deficit (maintenance -10% or so). This is meant to cause a "body recomposition" where your body uses the spare energy it's stored as adipose tissue to fuel the muscle-building process since the fat cells are insulin-resistant while the muscle cells are insulin-sensitive.
This might work for the normie or the Chad, but this is horrible advice for the incel.
As skinny fat incel, you probably have a thin bone structure and subnormal nutrient partitioning (how your body prioritizes its caloric expenditure) caused by a subnormal hormonal profile (basically low T). This means that not only is your genetic potential for muscle-building lower, but your ability to gain muscle without gaining weight in general (getting even fatter in the process) is practically nonexistent. In addition, your excess adipose tissue produces aromatase, an enzyme which converts your already scarce testosterone (which promotes muscle growth) into estrogen (which promotes fat growth), in excessive amounts. Indeed, the very thing that allows the normie and Chad to recomposition--excess adipose tissue--prevents you from doing the same thing, and also limits your ability to gain muscle while gaining weight.
Also, as someone with a thin bone structure, you don't carry fat well since your frame is small. Even a modest amount of fat makes you look bloated and sloppy.
So here's what you need to do, and what I did to escape skinny fat limbo: lose the chub as quickly as possible. This involves a resistance training regimen and a strict low-calorie diet.
Although it would be more optimal, you don't need to go to the gym to do this. As you will never gain much if any strength while losing fat quickly, you don't need much resistance to retain what little strength you have. Body weight exercises at home should be sufficient. Push ups, chin ups (or table rows if you can't do chin ups), and squats three times per week should be enough to help you retain what little lean tissue you have. Three sets of these until failure each exercise should be sufficient. If you do go to a gym, that's even better, and there are plenty of free beginner programs out there for you to pick from.
As for your diet, you need one gram of protein per pound of body weight, around 20 grams of fiber, and not much else. A piece of fruit or a bowl of oatmeal a few times a week won't ruin your diet, but it'll definitely slow things down, so try to stick with lean protein and cruciferous vegetables. As this diet alone will put you at risk for rabbit starvation, a multivitamin and an essential fatty acid supplement are mandatory. This is not something you can sustain indefinitely, so you need to make sure you have a plan in place to maintain a leaner physique after the diet and not rebound, whether you want to gain lean mass or stay skinny.
To escape skinny fat limbo, you need to reduce your body fat percentage to 9-14%. The less muscular you are, the lower within this range you need to be to end skinny fatness. You can estimate your body fat percentage with the Navy tape method, which requires only a tape measure. Alternatively, just keep dieting until your belly is flat and your love handles are at least close to nonexistent, as this essentially means the same thing.
If you do want to gain muscle after getting skinny lean, that's great. Although having a thin bone structure is an overall bad thing, one good thing about it is you don't need much muscle to look decently muscular if you're lean. Being lean will also help you get muscular since you're not producing as much aromatase, and you'll notice muscle growth far more quickly. Just remember that to do this, you need to gain weight, which involves getting fatter, so just make sure you diet down again once you get too fat.
And if you want to stay skinny, that's cool too. Your diet will be mostly the same, except with a bit more fat and carbohydrate. The more active you are, the more fat and carbohydrate you can eat.
TL;DR: If you're skinny fat, lift pink dumbbells and eat nothing but egg whites and cabbage, and you won't be skinny fat anymore. Just don't do that forever or you'll die.
This might work for the normie or the Chad, but this is horrible advice for the incel.
As skinny fat incel, you probably have a thin bone structure and subnormal nutrient partitioning (how your body prioritizes its caloric expenditure) caused by a subnormal hormonal profile (basically low T). This means that not only is your genetic potential for muscle-building lower, but your ability to gain muscle without gaining weight in general (getting even fatter in the process) is practically nonexistent. In addition, your excess adipose tissue produces aromatase, an enzyme which converts your already scarce testosterone (which promotes muscle growth) into estrogen (which promotes fat growth), in excessive amounts. Indeed, the very thing that allows the normie and Chad to recomposition--excess adipose tissue--prevents you from doing the same thing, and also limits your ability to gain muscle while gaining weight.
Also, as someone with a thin bone structure, you don't carry fat well since your frame is small. Even a modest amount of fat makes you look bloated and sloppy.
So here's what you need to do, and what I did to escape skinny fat limbo: lose the chub as quickly as possible. This involves a resistance training regimen and a strict low-calorie diet.
Although it would be more optimal, you don't need to go to the gym to do this. As you will never gain much if any strength while losing fat quickly, you don't need much resistance to retain what little strength you have. Body weight exercises at home should be sufficient. Push ups, chin ups (or table rows if you can't do chin ups), and squats three times per week should be enough to help you retain what little lean tissue you have. Three sets of these until failure each exercise should be sufficient. If you do go to a gym, that's even better, and there are plenty of free beginner programs out there for you to pick from.
As for your diet, you need one gram of protein per pound of body weight, around 20 grams of fiber, and not much else. A piece of fruit or a bowl of oatmeal a few times a week won't ruin your diet, but it'll definitely slow things down, so try to stick with lean protein and cruciferous vegetables. As this diet alone will put you at risk for rabbit starvation, a multivitamin and an essential fatty acid supplement are mandatory. This is not something you can sustain indefinitely, so you need to make sure you have a plan in place to maintain a leaner physique after the diet and not rebound, whether you want to gain lean mass or stay skinny.
To escape skinny fat limbo, you need to reduce your body fat percentage to 9-14%. The less muscular you are, the lower within this range you need to be to end skinny fatness. You can estimate your body fat percentage with the Navy tape method, which requires only a tape measure. Alternatively, just keep dieting until your belly is flat and your love handles are at least close to nonexistent, as this essentially means the same thing.
If you do want to gain muscle after getting skinny lean, that's great. Although having a thin bone structure is an overall bad thing, one good thing about it is you don't need much muscle to look decently muscular if you're lean. Being lean will also help you get muscular since you're not producing as much aromatase, and you'll notice muscle growth far more quickly. Just remember that to do this, you need to gain weight, which involves getting fatter, so just make sure you diet down again once you get too fat.
And if you want to stay skinny, that's cool too. Your diet will be mostly the same, except with a bit more fat and carbohydrate. The more active you are, the more fat and carbohydrate you can eat.
TL;DR: If you're skinny fat, lift pink dumbbells and eat nothing but egg whites and cabbage, and you won't be skinny fat anymore. Just don't do that forever or you'll die.
