I’m underweight (90 lbs and 5’3 as teen guy) but also skinny fat. It’s not bc of an ED I just struggle with gaining weight. I want to be happy with my body but the internet seems to agree this is the worst body type and I need to glowup. How can I?

At 90 pounds and 5’3”, you’re feeling the weight of the “skinny fat” label—a term thrown around online to describe a body that’s low in weight but lacks muscle tone, often with a bit of stubborn fat. The internet can be brutal, branding this body type as undesirable and pushing a “glow-up” narrative that feels overwhelming. But here’s the truth: You’re not defined by those harsh judgments, and transforming your body to feel confident and strong is entirely achievable. As a teen guy struggling to gain weight, your journey isn’t about erasing who you are—it’s about building a healthier, more powerful version of yourself through smart nutrition, exercise, and mindset shifts. Let’s ditch the negativity and map out a practical, science-backed plan to help you gain muscle, boost confidence, and feel amazing in your skin.

Being underweight and skinny fat often stems from a mix of genetics, high metabolism, or insufficient caloric intake, not an eating disorder. Your challenge is common among “hardgainers,” but with the right approach, you can sculpt a physique you’re proud of. Drawing from fitness experts, nutritionists, and real-world success stories, this guide will empower you to transform your body while fostering self-acceptance.

Understanding “Skinny Fat” and Why It’s Not the “Worst”

The term “skinny fat” describes a body with low muscle mass and higher body fat percentage despite being underweight or normal weight. At 5’3” and 90 pounds, your BMI is around 16, classifying you as underweight. 0 The “skinny fat” look often comes from minimal muscle and fat accumulation around the midsection, which can feel discouraging when social media glorifies chiseled abs or bulky builds.

But let’s reframe this: Your body type isn’t the “worst”—it’s a starting point. Fitness communities on Reddit, like r/gainit, emphasize that skinny fat individuals have a unique advantage: a lean base that’s easier to sculpt than starting overweight. 1 A 2023 study in the Journal of Strength and Conditioning Research notes that beginners with lower body fat can gain muscle efficiently with proper training and nutrition. 2 Your high metabolism is a gift—it means your body can handle calorie-dense foods to fuel muscle growth without excessive fat gain.

Step 1: Nail Your Nutrition for Muscle Gain

Gaining weight as a hardgainer starts with eating more calories than you burn—known as a caloric surplus. “To build muscle, you need to eat like it’s your job,” says fitness coach Jeff Nippard. 3 At 90 pounds, your Total Daily Energy Expenditure (TDEE) is likely around 1,800-2,200 calories, depending on activity level. 4 Aim for a 300-500 calorie surplus daily to gain 0.5-1 pound per week.

Here’s how to structure your diet:

Protein Power: Consume 0.7-1 gram of protein per pound of body weight (63-90g daily). Think chicken, eggs, fish, tofu, or protein shakes. Protein repairs muscle tissue post-workout. 5
Carb Fuel: Carbs provide energy for training. Aim for 2-3g per pound (180-270g daily) from rice, oats, potatoes, or pasta.
Healthy Fats: Add calorie-dense fats like peanut butter, avocados, or olive oil (20-30% of calories) to hit your surplus without feeling stuffed.
Meal Frequency: Eat 4-6 smaller meals daily to manage appetite. Reddit’s r/gainit suggests calorie-dense snacks like trail mix or milkshakes. 1

A sample day: Breakfast (oatmeal with peanut butter, eggs), Snack (protein shake with banana), Lunch (chicken and rice), Snack (Greek yogurt with nuts), Dinner (salmon, sweet potato, veggies), Snack (cottage cheese).

Track calories with apps like MyFitnessPal, and if eating is tough, blend smoothies with protein powder, oats, and fruit for easy calories. Consult a dietitian to personalize your plan, especially as a teen with growth needs.

Step 2: Strength Training to Build Muscle

To shed the “skinny fat” look, prioritize strength training to build muscle mass, which boosts metabolism and reshapes your body. “Lifting weights is non-negotiable for skinny fat transformation,” says Dr. Layne Norton, a powerlifting coach. 6 As a beginner, focus on progressive overload—gradually increasing weight or reps.

Here’s a starter plan (3-4x weekly):

Compound Lifts: Squats, deadlifts, bench presses, and pull-ups target multiple muscles. Do 3-4 sets of 8-12 reps at 60-75% of your max effort. 7
Frequency: Train each muscle group (legs, chest, back, arms) twice weekly. A push/pull/legs split works well.
Rest: Take 1-2 minutes between sets and 1-2 rest days weekly to recover.
Form First: Work with a trainer or watch tutorials to avoid injury. Start with bodyweight or light weights.

Programs like Starting Strength or StrongLifts 5x5 are beginner-friendly. 8 Expect 1-2 pounds of muscle gain monthly with consistency. Cardio can wait—focus on strength to build a foundation.

Step 3: Optimize Recovery and Lifestyle

Muscle grows during recovery, not just workouts. Teens need 8-10 hours of sleep to support growth hormones. 9 Stress also hinders gains, so incorporate relaxation like deep breathing or light stretching. “Sleep and stress management are as critical as lifting,” says fitness YouTuber Jeremy Ethier. 10

Lifestyle tips:

Sleep Routine: Aim for consistent bedtimes and a dark, cool room.
Hydration: Drink 2-3 liters of water daily to support muscle function.
Supplements: Consider whey protein for easy calories and creatine (3-5g daily) for strength, but only after consulting a doctor. 11

Step 4: Shift Your Mindset and Build Confidence

The internet’s harsh take on “skinny fat” can dent self-esteem, but your glow-up starts with self-acceptance. “Your body is a work in progress, not a failure,” says psychologist Dr. John Grohol. 12 Focus on what your body can do, not how it looks now. Celebrate small wins—like lifting heavier or eating more consistently—to build confidence.

Strategies to stay motivated:

Track Progress: Take photos or measure strength gains, not just weight.
Community Support: Join r/gainit or local gym groups for encouragement. 1
Positive Affirmations: Remind yourself daily, “I’m getting stronger.”

Avoid comparing yourself to Instagram models—genetics vary, and your journey is unique. X posts from users like @FitTeenJourney show teens transforming from skinny fat to toned in 6-12 months with patience. 13

Addressing Skinny Fat Specifics

As a skinny fat teen, your goal is to gain muscle while minimizing fat gain. Unlike bulking for heavier individuals, you don’t need a huge surplus—300-500 calories is enough to avoid excessive fat. Avoid “dirty bulking” (eating junk food); prioritize nutrient-dense foods. 14 If fat accumulates, short cutting phases (2-4 weeks, 200-300 calorie deficit) can help, but focus on building muscle first.

Real-world example: A Reddit user at 5’4” and 100 pounds went from skinny fat to muscular in a year by eating 2,800 calories daily and lifting 4x weekly, gaining 15 pounds of mostly muscle. 1

Potential Challenges and Solutions

Hardgainers face hurdles, but they’re surmountable:

Low Appetite: Use calorie-dense foods like nut butters or shakes. Eat frequently to hit goals.
Plateaus: Change exercises every 8-12 weeks to keep progressing. 7
Time Constraints: Start with 3x weekly workouts, 45 minutes each. Efficiency matters.

Conclusion: Your Glow-Up Journey

Your skinny fat body isn’t a curse—it’s a canvas for transformation. By eating in a surplus, lifting weights, prioritizing recovery, and building confidence, you can sculpt a stronger, healthier physique. The internet’s noise doesn’t define you; your actions do. Start small, stay consistent, and in 6-12 months, you’ll be amazed at how far you’ve come. As one X user shared, “I was skinny fat at 17. A year of lifting and eating right, and I feel unstoppable.” 13 Your glow-up awaits—go get it.

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