The COMPLETE Skinny Fat Solution (Diet and Training Plan)
Summary
TLDRThe speaker shares his journey from being 'skinny fat' to muscular, emphasizing the importance of understanding the pitfalls of this condition. He explains that 'skinny fat' is a result of poor lifestyle choices, including inadequate diet, lack of exercise, and prioritizing short-term gratification over long-term health. The key to transformation is building muscle through a structured workout program and a balanced diet, focusing on macronutrients and prioritizing leg, back, and shoulder exercises over 'mirror muscles'. The speaker's candid advice challenges the viewer to make better choices for long-term benefits.
Takeaways
- 🏋️♂️ Starting a fitness journey at 18, the speaker was skinny fat with a gut and no muscle definition, which motivated them to lift weights.
- 🤔 Many bodybuilders who claim to have been skinny fat initially had great genetics and may not accurately represent the typical skinny fat experience.
- 👕 The speaker's friends in high school soccer appeared skinny but had muscle definition, unlike the speaker who was skinny fat.
- 💪 Skinny fat is a great workout motivation as it's a clear sign that one needs to get in shape.
- 🤷♂️ Skinny fat individuals often overthink their approach, confusing themselves with contradictory advice on whether to cut or bulk.
- 🚫 The speaker emphasizes the importance of not being coddled and needing to face the harsh truth to achieve results.
- 🎮 Poor lifestyle choices like excessive gaming and poor diet contributed to the speaker's initial skinny fat condition.
- 💪 Lifting weights is crucial for skinny fat individuals to build muscle and strength, not just cardio.
- 🍽️ Diet is a significant factor in overcoming skinny fat, with a lean bulk being more effective than a dirty bulk.
- 🏋️♀️ Focusing on mirror muscles (chest, abs, arms) is a common mistake; instead, legs, back, and shoulders should be prioritized for better physique development.
- 🔄 The key to fixing skinny fat is correcting bad health, diet, and exercise choices, emphasizing long-term gratification over short-term.
Q & A
What is the speaker's initial fitness journey experience at 18 years old?
-The speaker started his fitness journey at 18 as a 'skinny fat' individual, looking skinny with clothes on but having a gut and no muscle definition without them. He played soccer in high school, a sport where players often have a skinny physique but some of his friends had muscle definition and abs.
Why did the speaker feel glad about being 'skinny fat'?
-The speaker is glad about being 'skinny fat' because it motivated him to start lifting weights and improve his physique. He sees it as a wake-up call from his body to get in shape and make positive changes.
What is the 'year zero' phase the speaker refers to in the context of fitness?
-The 'year zero' phase refers to the initial period when many beginners struggle to go to the gym consistently. It's a time when people are insecure and unconfident about their bodies, and it often takes a significant build-up of these feelings to start a consistent fitness routine.
Why did the speaker initially believe he needed to cut to achieve a better physique?
-The speaker thought he needed to cut because he had a large gut and believed that losing weight would help him achieve a leaner version of a bodybuilder's physique. However, he later realized that cutting did not help him get rid of his gut or improve his appearance.
What does the speaker identify as the two main issues contributing to being 'skinny fat'?
-The speaker identifies poor health choices, such as inadequate sleep and diet due to excessive gaming, and the lack of weight training as the two main issues contributing to being 'skinny fat'.
What is the speaker's view on the role of cardio in a fitness routine?
-The speaker finds cardio beneficial in maintaining a lean physique once a lean muscular base has been established. However, he advises against focusing too much on cardio for 'skinny fat' individuals as it might hinder muscle growth due to inadequate caloric intake.
What is the recommended calorie surplus for a 'lean bulk' according to the speaker?
-The speaker recommends a calorie surplus of 200 to 300 calories for a 'lean bulk,' which he believes will maximize muscle growth while minimizing fat gain.
Why is fat intake important during a lean bulk for 'skinny fat' individuals?
-Fat intake is important during a lean bulk because it is higher in calories than carbs and proteins, making it easier for 'skinny fat' individuals, who often struggle to eat enough, to achieve a calorie surplus necessary for muscle growth.
What are the three muscle groups the speaker suggests prioritizing in a workout routine for 'skinny fat' individuals?
-The speaker suggests prioritizing the legs, back, and shoulders in a workout routine for 'skinny fat' individuals, as these muscle groups contribute more to a better-looking and bigger physique than the 'mirror muscles' such as the chest, abs, and arms.
What is the speaker's advice on the approach to training for 'skinny fat' individuals?
-The speaker advises 'skinny fat' individuals to focus on getting stronger and building muscle through a well-structured workout program. He emphasizes the importance of not just focusing on 'mirror muscles' for instant gratification but rather on developing a muscular physique by prioritizing leg, back, and shoulder exercises.
What is the speaker's perspective on the importance of long-term gratification in achieving a muscular physique?
-The speaker believes that long-term gratification, as opposed to short-term, is crucial in achieving a muscular and aesthetic physique. He suggests that making better health and exercise choices, and valuing long-term benefits over immediate ones, will lead to a more successful transformation from 'skinny fat' to muscular.
Outlines
🏋️♂️ Overcoming the Skinny Fat Phenomenon
This paragraph discusses the misconceptions and challenges faced by individuals who are 'skinny fat'. The speaker shares their personal journey, starting at 18 years old, and how they initially struggled with body image and fitness goals. They emphasize that many bodybuilders who claim to understand 'skinny fat' may not have experienced it themselves, leading to conflicting advice. The speaker also highlights the importance of lifting weights and improving diet and sleep habits to overcome the 'skinny fat' physique. They argue that being 'skinny fat' is a result of poor lifestyle choices and that addressing these issues is crucial for achieving a more muscular and healthy body.
🍽️ The Path to a Lean and Muscular Body
In this paragraph, the speaker delves into the specifics of diet and exercise for transforming from 'skinny fat' to muscular. They discuss the ineffectiveness of a 'dirty bulk' and advocate for a 'lean bulk' with a calorie surplus of 200 to 300 calories, which maximizes muscle growth while minimizing fat gain. The importance of macronutrients—proteins, fats, and carbs—is stressed, with a special emphasis on the role of fats in achieving a calorie surplus. The speaker also advises against focusing solely on 'mirror muscles' (chest, abs, and arms) and instead recommends prioritizing leg, back, and shoulder exercises to achieve a balanced and aesthetic physique. The paragraph concludes with an encouragement to fix bad health and exercise choices and to pursue long-term goals for a lasting transformation.
Mindmap
Keywords
💡Skinny Fat
💡Bodybuilding Genetics
💡Fitness Journey
💡High School Soccer
💡Lifting Weights
💡Body Composition Scale
💡Short-term Gratification
💡Dirty Bulk
💡Lean Bulk
💡Macronutrients
💡Mirror Muscles
Highlights
The speaker discusses the misconceptions around 'skinny fat' and the contradictory advice from bodybuilders who may not have experienced it.
Personal journey starting at 18 as a skinny fat individual with a large gut and no muscle definition, despite playing soccer.
The importance of recognizing the 'skinny fat' physique as a motivator for change and starting a fitness journey.
The struggle with consistency and discipline in the early stages of a fitness journey, referred to as 'year zero'.
Misunderstanding body composition and the initial assumption that cutting would lead to a leaner physique.
The realization that being 'skinny fat' is due to bad lifestyle choices and prioritizing short-term gratification.
The impact of poor sleep and diet due to excessive gaming, contributing to the 'skinny fat' physique.
The necessity of lifting weights to combat the 'skinny fat' condition, as opposed to relying solely on cardio.
The distinction between a 'dirty bulk' and a 'lean bulk', and the importance of choosing the latter for muscle growth.
The role of macronutrients in a balanced diet for muscle growth, emphasizing the importance of fats, carbs, and proteins.
The recommended calorie surplus for a lean bulk to maximize muscle growth while minimizing fat gain.
The significance of adequate protein and carb intake for building muscle and strength.
Common training mistakes made by 'skinny fat' individuals, such as focusing on 'mirror muscles' for instant gratification.
The advice to prioritize leg, back, and shoulder exercises over 'mirror muscles' for a more balanced physique.
The importance of long-term commitment to diet and exercise for achieving a muscular and aesthetic physique.
The speaker's offer of a well-structured workout program and diet plan through his athletic bodybuilding community.
The conclusion that fixing 'skinny fat' involves addressing bad health and exercise choices for long-term benefits.
Transcripts
I look kind of fat but I'm also skinny
all these skinny fat videos You See
online from these bodybuilders are
bodybuilders who were never skinny fat
in the first place but they have great
bodybuilding genetics so you assume and
they assume they know what they're
talking about which explains why all
this skinny fat advice contradicts each
other I started my fitness journey at 18
years old skinny fat I looked really
skinny with clothes but without clothes
I had a huge gut and had no muscle
definition whatsoever playing High
School soccer a lot of my friends look
just like me at least with their shirts
on as we know soccer players as a
demographic are skinny but when they
took their shirts off they had muscle
definition and abs and I was wondering
why it didn't look the same way looking
back at it now I'm glad I was in this
situation I was glad I looked skinny fat
because this image was the reason I
started lifting weights and I had been
lifting weights consistently for five
years while all the guys I used to play
soccer with are skinny if that and a lot
of them just got fat in my opinion
skinny fat is the biggest Workout
Motivation because let's be honest it's
one of the worst starting positions it's
life and your body literally telling you
to get in shape the problem is skinny
fat is a very tricky situation for a lot
of people because they overthink it on
one hand you hear your fat so you
approach your body transformation as a
bad person but on the other hand you
hear you're skinny so you approach it as
a skinny person and the man who chases
two rabbits catches neither so what ends
up happening is they confuse their body
and they're confused about what to do so
they don't make the progress that they
could I wasted a lot of time in my
lifting journey in this situation but
once I figured it out I was able to go
from skinny fat to muscular and I'm
going to teach you how to do the same
exact thing for me to help you go from
skinny fat to muscular you need to
understand what I did wrong and where I
started I started my fitness journey at
130 pounds well at least I tried to from
the ages of 16 to 18 I was trying to
start lifting weights but I couldn't get
to discipline or the motivation to
really go consistently it's a period I
like to call for a lot of beginners year
zero because a lot of people can't go to
the gym consistently on their first try
and it takes all these insecure
uncompetent things in your body all
adding up for you to actually start
going to the gym being a skinny fat I
obviously didn't know where to start one
of the first things you notice when you
look at the mirror is your gut and I had
a huge one so I assumed I needed to cut
to get rid of it so I could have abs
because I wanted to start at a ground
zero but at a lean ground zero I thought
that losing weight would help me look
like a skinny version of a bodybuilder
but when I stepped on a body composition
scale it told me I was six to seven
percent body fat so I was so confused
the dad is telling me one thing and the
mirror was telling me another when I
look back at it now I know exactly why I
was in this situation and why I look
this way and for you guys to get this
message I'm not gonna be nice to you the
internet nowadays is so nice and so kind
because being kind is what sells but
being nice is not always what leads to
the best results if someone coddled me
when I was skinny fat saying I look fine
I didn't need to change I would have
never developed the confidence in the
Charisma that I have now I would have
never developed the health the muscle
and the strength that I have now the
positive parts of your life the mental
social and physical benefits are all
result of your confidence I'm gonna give
you the harsh truth so you can truly hit
your dream body and you won't be stuck
in this skinny fat situation Asian the
reason you're skinny fat is because it's
all your fault being skinny fat is a
result of very bad choices you made in
your life most people get skinny fat
confused and they don't know what the
true definition of skinny fat really is
skinny fat is a lack of muscle a lack of
size and because you have very little
muscle the fat shows you are skinny fat
because you value short-term
gratification over long-term
gratification and this value of
short-term gratification has created the
two biggest reasons why you're skinny
fat the first being your health my
short-term gratification was video games
I was such a huge gamer that it affected
my health so bad mainly my sleep and my
diet I was very into FIFA and this is a
time where fortnite came out I would
play all night long and get very low
quality and very low amounts of sleep
which caused you to be sleeping all day
during classes and because I was playing
video games so much I didn't dedicate
time to eating good food or eating
enough food and this is what creates the
skinny fat physique a diet that consists
of very bad and low amounts of food
combined with bad sleep or things that
impact your health and your endocrine
system so your testosterone levels are
very low this is what a high
testosterone level physique looks like
and this is what a low testosterone
physique looks like so in order for me
to look like Leon Edwards I had to fix
my health the second issue is not
lifting weights I was playing varsity
soccer so I was still getting a lot of
exercise but I still look like this your
skinny fat body is telling you to lift
weights and get strong and cardio can
affect how strong and how much muscle
you can get I find cardio great in my
routine now because I built a lean
muscular physique or in other words
cardio is great for staying leave but
lean means a low body fat percentage
with a good amount of muscle and for
skinny fat people they're struggling to
eat enough so the cardio may be
impacting your ability to stop looking
skinny fat people don't realize how for
a well-structured workout program in a
great diet can take them when you have
both valves in your dream body is right
around the corner the problem is most
people go their whole lives without one
of them and oftentimes both and I get it
understanding what a great diet consists
of and what a great well-structured
workout program is can be difficult in
my athletic bodybuilding Community I
make sure you have the best workout
program along with the best diet to make
achieving your dream body easy if you
want more information on my athletic
bodybuilding Community I'll leave a link
in the description if you fixed one of
these issues you'll start seeing
progress and if you fix both of them
you'll see quick progress with diet you
have two options you can either cut or
bulk and lucky for you I tried both in
just one clear answer I started off my
skinny fat Journey trying to cut and
when I did I saw the pressing results
I'm going to repeat this again skinny
fat is a lack of muscle so when I cut I
just look like a smaller flatter version
of myself so I technically got smaller
and leaner with no aesthetic benefit it
doesn't matter how lean you get if you
have no muscle it's not going to look
aesthetic I thought it would get rid of
my gut and it didn't I had no AB
musculature so I had no abs and at this
current time I have very blocky if not
two muscular apps my brother Martina
always makes fun of me about it and I
built muscular abs without a consistent
AB circuit routine all I did was lift
heavy weights and eat good food so since
cutting's not the answer you think that
bulking is the right answer right well
you have to do the right kind of bulking
I tried a dirty bolt because these
uneducated bodybuilders blasting songs
didn't work for them so why couldn't it
work for me and all that happened was I
gained so much fat that I needed to cut
it all off so over a two month period I
made no progress the research and the
science behind a dirty bulk shows that
you barely gain more muscle but you
maximize the amount of fat you put on
compared to a lean bolt which is the
correct diet to fix skinny fat a lean
bulk is a calorie surplus of 200 to 300
calories this will nearly maximize
muscle growth while minimizing your fat
gain and it turns on macronutrients all
these bodybuilders online will tell you
protein protein protein which I agree
with for cutting but when you're bulking
fats carbs and proteins are all just as
important as each other and for a lot of
skinny fat people I coach and through my
own skinny fat journey I found that fat
is super important skinny fat people
don't eat enough food that's typically a
very huge problem along with bad food
fats are higher in calories than carbs
and proteins increasing your fat intake
will make it easier to get into a
calorie Surplus so you put your body in
the optimal position to build muscle the
fix to skinny fat is building muscle and
you combine that with an adequate
protein intake which is 1.5 to 2 grams
of protein per kilogram of body weight
and an adequate carb intake which there
isn't a number but I give you guys the
athlete number which is five to six
grams per kilogram of body weight and
you're putting your body in the optimal
position to build muscle and build
strength and all experienced lifters
will tell you lifting weights is the
easy part diet is the hard part if you
get your diet fixed you're gonna fix
skinny fat and you're gonna build that
dream body you've always wanted and in
terms of training for a skinny fat
person is the same as anybody else
you're training and going to the gym to
get stronger and build muscle however a
huge training mistake a lot of skinny
fat people make is focusing on the
mirror muscles because the mirror muscle
is what gives you that instant
gratification I Define the mirror
muscles as the chest abs and arms skinny
fat people struggle to get in the gym in
the first place because they hit the gym
once the next expect to see all this
kind of progress and when they don't
they just quit and in The Next Step from
that is typically not working out
consistently having a well-structured
program but fixing the mirror muscles
the problem with the mirror muscles is
those aren't the muscles that really
lead to a better looking bigger physique
the three muscle groups that really lead
to a bigger better looking physique are
the legs back and shoulders which aren't
necessarily the mirror muscles these are
the muscle groups you want to prioritize
in your training to make sure you're
growing and developing that muscular
physique you've always wanted and when I
mean prioritize I mean hit them first in
your workout so don't hit bicep curls
before you start deadlifting and if
you're gonna hit muscle groups for more
volume or do more exercises for muscle
groups choose these muscles over the
mirror muscles fixing skinny fat is as
simple as fixing your bad choices fixing
your bad Health choices and your bad
exercise choices and understanding that
short-term ratification will lead to
that skate that physique while long-term
gratification will lead to that muscular
aesthetic Leon Edwards physique but you
obviously need training advice to build
that athletic aesthetic physique here's
a video on athletic bodybuilding and
here's a video on how to build aesthetic
arms thank you guys for watching and
I'll see you guys next time
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