>>77216990
>40% fat
>5'11 @ 186
Holy fucking shit bro, you need to put on muscle immediately. Start lifting, now. Any program will due.

>>77216996
Dude i know what the fuck I didn't think it was that bad. I look skinny fat. I would have never guessed. I have a scale at home that was telling me I was like fucking 20% body fat and I just took a dexa scan and its much much worse.

>>77216990
>>40.9% body fat
What
Why did you feel the need to add the 9 or take out 0.1
Why do you mentally ill people seriously think you can measure shit like the carbon dioxide your body emits (calories) or body fat deep under your skin

>>77217005
Im just writing what the report says.

>>77217005
>measure body fat under the skin
Learn about dexa scans retard.
>>77217001
Seriously though, start lifting right away, you will never escape being skinny fat (or worse) without seriously increasing your muscle mass.

>>77217009
I literally have no idea what the fuck to do at the gym and I'm so blackpilled and I think I am just genuinely fucked. my eating is bad, everything is bad. it feels like i just woke up into a body horror movie.

>>77217010
At this point its almost irrelevant what you do, you have nowhere to go but up. Start with a dead simple routine of compound lifts, go to failure and prioritize protein intake.

>>77216990
>>40.9% body fat
>>186 lbs
>>5'11"
Holy shit. Do you not move at all? I don't think I was that bad even when I was super duper depressed and basically just laid in bed for half a year. I think at this point you'd put on muscle just by walking 5km a day or something like that.

>>77217029
Correct I pretty much do not move at all. I move from my bed, to my desk, to my car, to class, and that's it.

protein shakes, caloric deficit, lifting weights

you can look a lot better one year from now if you don’t give up

>>77217120
I don't give a single fuck how I look right now I care that I'm fucking 40% body fat and osteopenic at 23 years old and the implications for my well being that these numbers carry

>>77217009
>dexa scans
Yeah that one inacurrate device that conflates with muscle with water ? Xhat about it fatass ?

>>77216990
Literally resistance training PLUS cardio.
>t. does that a bit taller & heavier than u with about 1/4 the bodyfat percentage, kek.

File: file.png (118.8 KB)

118.8 KB PNG

>>77217132
I'm still in shock at the body fat percent. I did not think I was that fucking fat

File: file.png (116 KB)

116 KB PNG

>>77217134
just terrible.

hopefully your dexa scan was just fucked up or something. You probably have a hormonal issue or some shit get your test checked. its insane to just have no fucking muscle

>>77217139
my fucking scale at home said im 17% body fat through BIA. I mean what the fuck? How do you get a 24% difference?

>186
>5'11
Hahaha.. 40%? bodyfat? haha.. oh god I need to start cardio again

>>77216990
>40.9% body fat
>186 lbs
>5'11"

Is that even possible?

>>77217162
>>77217136
>>77217134
look at my pics. i guess so

>>77216990
Dude go carnivore before you die Jesus christ

File: whatever image I got off Google .jpg (451.7 KB)

451.7 KB JPG

>>77217164
Those pics don't look remotely close to 41%.

>>77217174
I know that's why I'm confused, but this is supposed to be the gold standard. I don't fucking know.

>>77217174
>>77217178
OP is a 105lb skelly hiding in an 81lb fatsuit, so he looks smaller than a stereotypical fatty with decent muscle mass.

>>77217185
i think this is it. So bad. What the fuck do I do? I am so fucekd

>>77217188
see >>77217132 lmao
>t. used to be about 265lbs with a bit lower bodyfat percentage

>>77217191
how long will it take before i become healthier? am i just totally fucked and condemned to be a fat forever and get these health problems

>>77217195
You'll probably notice body composition changes a bit within a few weeks, but several months to get to a decent physique.

>>77217198
That seems insanely optimistic

>>77217202
I cut from a flabby 265 to a jacked 200 in 8 months not even training crazy hard, so not *that* optimistic.

>>77217209
I just feel so fucking retarded even going to the gym and moving my body I don't even know what to do there it's the most out of place environment possible for a creature like me

File: copium-tank-pepe.png (1.6 MB)

1.6 MB PNG

>>77217213
Maybe just start off with some long walks and calisthenics until you're a less severe example of skinnyfat?

Then again, there is a high probability some 400lb ham will be busting treadmills at the gym anyway, hogging up everyone's attention by frame-mogging you in a bad way, lmao.
>t. seen that

You can do it two ways. Start lifting if you want to go the muscle look or if you want to be a skinny twink then just diet

bump. found out today my ALT is high.

File: 1776660250828486.jpg (51.4 KB)

51.4 KB JPG

>>77217015
>go to failure


You want to overtrain him that badly? :3

>77217131
>gold standard of body composition assessment.
Holy shit I hate turd world morons.

>>77217213
If there's forest nearby or any non-paved paths go for walks. Walk, walk, walk and then walk some more.
You challenge your body by walking on uneven ground, going up and down, ducking under branches, jumping over fallen trees etc.
You will get fitter in no time, you also get sunlight and proximity to nature has lots of positive impacts on its own.

You don't need gym right now, you need natural daily movement and forest walks are primo exercise that mogs absolutely everything.

Start today, go now.

t. 500 steps per day a year ago, now I average 15k and I fucking love adventuring in my local forest, it doesn't have to be fancy but try to find that uneven terrain for maximum comfyness and easy gains :3

>>77216990
>>40.9% body fat
>>186 lbs
no way this is true

>>77220487
It is what the dexa scan said.
>>77219506
I've been doing 2 miles a day walking at the gym. Don't really have forests around me

>>77216990
What you are supposed to do is simple bro,not easy but very simple
Lift and eat 100+g protein minium. Hard but the path is paved you just need to walk it.
tips
>DRINK 3+ LITRES
>eat fruit
>get enough vitamins and minerals, supplement if needed
>pretty much guranteed you are deficient in d3 and mag, might as well hop on them
>get 30 min sun
>walk everywhere whenever possible

>>77217195
may take a year or two of work to feel above average but you will start improving immediately, it just takes time

40% body fat at 186lb 5'11? Are you sure you measured and calculated it right?

>>77217121
You’re young, eat a properly balanced diet and do full body weight training a couple times a week and you’ll be fine in a few months.

>>77221116
Look at his photos, dude has 10” arms and a pot belly. It’s very easy to have ridiculously high bodyfat % when you have almost 0 muscle mass %.

>>77219272
Could be ascites from liver disease. I'm 5'7 103 lbs and look like a pig. Partly because I'm skinnyfat, but the shit hilariously inflated by fluid shifts

But yeah, I agree that you could absolutely yield meaningful results within a rekatively short time frame doing the bare minimum of resistance exercise and 2.2g/kg of protein in a calorie deficit

>>77216990
>what. the fuck am i supposed to do.
High rep high volume BWEs.