Skinnyfat To Ripped: How To Decide If You Should Cut Or Bulk

Summary

In this video, Dr. Mike addresses the common concern of being 'skinny fat,' offering practical advice for those looking to improve their physique. He debunks traditional body type theories and emphasizes the importance of nutrition and consistent weight training. Dr. Mike suggests a year of focused exercise and healthy eating to build muscle and reduce fat, followed by a targeted fat loss phase. He reassures viewers that with discipline and gradual progress, they can achieve a leaner, more muscular appearance without fear of regaining fat.

Takeaways

• 😀 The term 'skinny fat' refers to individuals who have relatively low muscle mass but significant fat stores, making their body type hard to describe.
• 🤔 The traditional body type categories of ectomorph, mesomorph, and endomorph do not account for the 'skinny fat' category, which is a significant oversight.
• 💪 The speaker suggests that if you're skinny fat, you should focus on strength training, aiming for 3-4 sessions per week.
• 🥗 Emphasizes the importance of a nutritious diet with a focus on consuming enough protein to support muscle growth while potentially losing fat.
• 🏋️‍♂️ Recommends a 'recomping' approach, which involves gaining muscle and losing fat simultaneously, as a good starting point for a year or more.
• 🧘‍♂️ Advises against drastic dieting or bulking, as it may lead to unwanted side effects like looking too thin or too fat.
• 📈 Suggests that after a year of consistent training and healthy eating, one's physique will have significantly improved, becoming less 'mushy' and more muscular.
• 🔍 Highlights that after the initial recomping phase, a focused fat loss phase of about 12 weeks can reveal the muscle gains made and further improve body composition.
• 💎 Encourages the idea of personalizing the fitness journey, with options to either maintain, continue fat loss, or start a slow muscle gain phase after the initial transformation.
• 🚫 Dispels the fear that gaining weight will automatically lead back to being 'skinny fat', emphasizing that controlled weight gain with proper diet and training will not revert the progress made.
• 🌟 Conveys the message that body image and composition are not the most important aspects of life, but for those who choose to pursue fitness, a gradual and sustainable approach is recommended.

Q & A

What is the term 'skinny fat' referring to in the script?

The term 'skinny fat' refers to individuals who, compared to their peers, do not have a lot of muscle mass but have significant fat stores, making it difficult to describe their body type.

Why does Dr. Mike consider the traditional body type system (ectomorph, mesomorph, endomorph) incomplete?

Dr. Mike considers the traditional body type system incomplete because it does not account for the 'skinny fat' category, which represents a unique combination of low muscle mass and high fat stores.

What is Dr. Mike's initial advice for someone who is skinny fat and concerned about their appearance?

Dr. Mike's initial advice is to not worry about being skinny fat, as physical appearance does not significantly impact success in life. He emphasizes that qualities like personality, wealth, and success are more important.

What is the recommended approach for a skinny fat person just starting with weight training?

The recommended approach is to start lifting weights with moderate intensity, around three to four sessions a week, and to focus on a nutritious diet with an emphasis on protein to support muscle growth.

How does Dr. Mike suggest balancing muscle gain and fat loss for someone who is skinny fat?

Dr. Mike suggests a balanced approach of weight training and eating a nutritious diet with adequate protein. This can lead to muscle growth while also potentially losing fat as junk food is replaced with healthier options.

What is the significance of aiming for maintenance calories in the diet plan suggested by Dr. Mike?

Aiming for maintenance calories ensures that the individual is not overly hungry, which can support muscle growth without leading to significant weight gain or loss, allowing for a gradual transformation.

How long does Dr. Mike recommend following the initial balanced approach of training and nutrition for a skinny fat person?

Dr. Mike recommends following this approach for at least six months to a year, or even up to a year and a half, to allow for substantial changes in body composition.

What is the next step Dr. Mike suggests after the initial year of balanced training and nutrition?

After the initial year, Dr. Mike suggests a 12-week fat loss phase, aiming to lose a moderate amount of weight per week to reveal the muscle growth achieved during the previous phase.

What are the options for someone who has completed the fat loss phase and is looking to further improve their physique?

The options include maintaining the current physique for a few months, or starting a slow muscle gain phase followed by another fat loss phase to continue the cycle of getting leaner and more muscular over time.

Why does Dr. Mike emphasize the importance of not worrying about gaining fat when trying to add muscle mass after being skinny fat?

Dr. Mike emphasizes this because gaining a small amount of weight gradually, such as half a pound per week for 12 weeks, will not significantly impact one's physique and can be easily managed with a short fat loss phase if necessary.

Outlines

00:00

🏋️‍♂️ Overcoming Skinny Fat: The Right Approach

Dr. Mike from Renaissance Periodization addresses the common issue of being 'skinny fat', a term used to describe individuals who lack muscle mass but have significant fat stores. He emphasizes that body type systems like ectomorph, mesomorph, and endomorph are inadequate as they fail to account for the 'skinny fat' category. He advises against worrying about body image, citing examples of successful individuals who may not fit conventional attractiveness standards. For those concerned about their 'skinny fat' status, Dr. Mike suggests starting with a consistent weightlifting routine and a nutritious diet rich in protein, without focusing on bulking or cutting. The goal is to build muscle while potentially losing fat, leading to a healthier and more muscular physique without the need for drastic dietary changes.

05:01

🍽 Building Muscle and Losing Fat: A Balanced Approach

Continuing the discussion on 'skinny fat', Dr. Mike outlines a strategy for individuals new to fitness to improve their physique. He recommends maintaining a diet at the maintenance calorie level, rich in protein and nutritious foods, while engaging in regular weight training. This approach is expected to stimulate muscle growth and simultaneously reduce fat, as a healthier diet often leads to fat loss. He suggests this lifestyle should be maintained for at least six months to two years to see significant changes. By the end of this period, one can expect to be less 'mushy', with improved muscle tone and a more defined physique. The focus is on gradual transformation rather than rapid changes, emphasizing the importance of consistency and patience.

10:02

🚴‍♂️ Post-Transformation: Options for Maintenance or Further Progress

After discussing the initial phase of combating 'skinny fat', Dr. Mike presents options for individuals who have successfully hardened their physique. He suggests a 12-week fat loss phase to further reveal the muscle built during the previous phase, leading to a more chiseled appearance. Post this phase, individuals can choose to maintain their new physique for a few months, allowing for recovery from diet fatigue before deciding on another fat loss phase or a muscle gain phase. Dr. Mike assures that with proper control over appetite and a focus on healthy eating, it's possible to cycle through muscle gains without reverting to a 'skinny fat' or fat state. He encourages taking a measured and calm approach to body transformation, with the assurance that it's possible to achieve a leaner and more muscular physique without the fear of regaining fat.

Keywords

💡Skinny Fat

Skinny fat refers to individuals who have a relatively low muscle mass but also possess a significant amount of body fat. In the video, Dr. Mike explains that this body type is often overlooked in traditional body type categorizations, such as ectomorph, mesomorph, and endomorph. The concept of 'skinny fat' is central to the video's theme, as it addresses the unique challenges faced by people with this body type in achieving a leaner and more muscular physique.

💡Bulking

Bulking is the process of intentionally gaining weight, typically through a combination of increased calorie intake and resistance training, with the goal of building muscle mass. In the script, Dr. Mike discusses the concerns of skinny fat individuals who worry about becoming 'like a sumo wrestler' if they bulk, highlighting the need for a balanced approach to muscle gain without excessive fat accumulation.

💡Cutting

Cutting is the process of reducing body fat while maintaining as much muscle mass as possible, often achieved by consuming fewer calories than one's body requires and engaging in regular exercise. The video mentions cutting as an alternative to bulking, but Dr. Mike points out the dilemma for skinny fat individuals who fear losing the little muscle they have if they simply cut.

💡Mesomorph

Mesomorph is a term used to describe a body type that is naturally muscular and lean, often associated with individuals who can easily build muscle and have a low body fat percentage. In the video, Dr. Mike uses the term to contrast the 'skinny fat' body type, emphasizing the limitations of traditional body type classifications.

💡Ectomorph

Ectomorph is a term used to describe a body type that is naturally thin and has difficulty gaining weight, often characterized by a fast metabolism. Dr. Mike mentions this term to illustrate the inadequacy of body type systems that fail to account for the 'skinny fat' phenotype.

💡Endomorph

Endomorph refers to a body type that is naturally predisposed to gain weight easily and has a higher body fat percentage, often associated with difficulty losing fat. The video script uses this term to contrast with the 'skinny fat' individual, who may not be as muscular as an endomorph but still carries excess fat.

💡Nutrition

Nutrition in the context of the video refers to the dietary habits and food choices that support muscle growth and fat loss. Dr. Mike emphasizes the importance of a nutritious diet for skinny fat individuals, suggesting multiple meals a day of healthy foods and adequate protein intake to support muscle development.

💡Protein

Protein is a macronutrient essential for muscle growth and repair. In the script, Dr. Mike stresses the importance of consuming a 'decent amount of protein' for skinny fat individuals to support muscle development as they work towards a leaner physique.

💡Maintenance Calories

Maintenance calories refer to the number of calories a person needs to consume to maintain their current weight without losing or gaining. Dr. Mike suggests that skinny fat individuals should aim for maintenance calories with a focus on nutritious and protein-rich foods to support muscle growth and fat loss.

💡Recomposition

Recomposition is a training and nutrition strategy that involves gaining muscle and losing fat simultaneously. The video describes this approach as a way for skinny fat individuals to improve their physique by building muscle while reducing body fat over time.

💡Fat Loss Phase

A fat loss phase is a period of dieting and exercise focused on reducing body fat while trying to preserve muscle mass. Dr. Mike recommends a 12-week fat loss phase for skinny fat individuals after they have built muscle and improved their diet, aiming to lose a moderate amount of weight per week to reveal the muscle definition underneath.

Highlights

Defining 'skinny fat' as a body type with less muscle and significant fat stores compared to peers.

Criticizing the traditional body type system for excluding 'skinny fat' and suggesting it's a common issue.

The importance of not worrying about body type and focusing on overall health and success instead.

Contrasting the advice of bulking versus cutting for skinny fat individuals and the dilemma they face.

Suggesting a balanced approach to training and nutrition for skinny fat individuals to build muscle and lose fat simultaneously.

Recommending a maintenance calorie diet with an emphasis on nutritious food and sufficient protein intake.

The potential for both muscle gain and fat loss during the initial phase of a fitness journey.

A one-year goal for consistent training and nutrition to achieve significant body transformation.

The benefits of a 12-week fat loss phase after the initial year to further reveal muscle definition.

The option to maintain a new physique after the fat loss phase to prevent diet fatigue.

The possibility of alternating between muscle gain phases and fat loss phases for continuous improvement.

Addressing concerns about regaining fat after becoming lean from a skinny fat state.

The assurance that controlled and gradual weight gain will not lead to excessive fat accumulation.

Encouraging a cycle of muscle gain and fat loss to achieve a leaner and more muscular physique over time.

The final advice on not rushing the transformation process and maintaining a healthy lifestyle for long-term results.

Transcripts

hey folks Dr Mike here for Renaissance

periodization answering a super common

question that we get all the time is

Dr Mike what do I do if I am skinny fat

and I feel you 1000 and I think I have

some good suggestions in your quest to

look the best

you came here for some reason made a

mistake on your apartment we'll find out

very soon so

do you balk do you cut

what the fuck are you supposed to do if

you're skinny fat so first let's Define

skinny fat it's uh you know not a clear

definition but it's a spectral

definition so it's folks on the end of

the spectrum where compared to their

peers they don't have a ton of muscle

but also they have some pretty

significant fat stores like if you had

to describe someone's body to someone

before a blind date or a setup date

that's more that's the kind of body

that's a little tough to describe you

know like you set up your friend Rob

with Rebecca both our names isn't that

nice and she's like oh my God like what

does Rob look like you know could

explain David could shut up we can't

tell you he's like hi just give me like

a Clarence yeah oh is it like skinny you

know yeah yeah it's like a skinny guy

trapped inside a fat person's body and

she's like oh

like I said that wrong just kidding

Rebecca

it'll be more than you need or deserve

Jesus I hate Rebecca for some reason in

any case sorry Rebecca's out there

didn't mean to use your name but

skinny fat

is actually the living proof of the fact

that the body type system they used to

use with mesomorph endomorph ectomorph

is bullshit because they forgot skinny

fat as I remember ectomorph is like

you're skinny but lean mesomorph is your

fucking Superman jacked and lean

endomorph is your fat but fucking jacked

underneath

skinny Fat's the other one man and they

never talk about that one because that's

fucking rough right but hey couple

things first of all how your body is and

how you look doesn't fucking matter

hardly anything in life our fucking

whole industry is a goddamn like legious

Leisure industry it's the whole thing is

a game it's a joke right so first of all

you're skinny fat don't worry about it

another shit fucking matters anyway what

does uh Elon musk's body composition and

Jeff Bezos was going to say some shit

boy got jacked on me real quick Bill

Gates what does he look like doesn't

fucking manage he's a goddamn

billionaire right so if you're you've

got solid game you're handsome you're

rich and successful and just not a piece

of shit you're gonna be doing just great

in your life being skinny fat I wouldn't

worry about anything but if you want to

not be skinny fat or you want to be less

so what is the proper thing to do and a

lot of times this is where standard

advice kind of clashes with the

predicament of the skinny fat person

here it is a lot of people say you go to

fuck both bro you got to just fucking

start lifting you got to bulk and a lot

of these folks are entering Lifting for

the first time so they really have a lot

of questions

well yeah on the one hand like the bulk

I feel you on that but they're like well

I'm already fat if I'm in a bulk I'm

just going to be like a fucking sumo

wrestler that's not why I entered the

the training and nutrition game is to

become that and then the other hand if

you say well all right just cut well

hold on a second I'm skinny underneath

I'm fucking lifting all these weights

you need all this goddamn protein powder

so that I look like some kind of

something and if I just died a bunch of

weight off I don't want my co-workers

and the girl of my dreams who also is at

work and that's problematic I don't want

her to be like oh my God are you okay do

you like have like cancer or something

like Jesus Christ who the hell just says

that to someone no I just

started a fitness program

you don't want that sort of shit you

want her to be like oh my God you're

like I'm staring dressed Rebecca and

she's like Ah that's Rebecca again it

was always Rebecca

so

bulking sucks cutting sucks what the

fuck are we supposed to do with skinny

fat people in order to get them in the

kind of shape that they want to be in

more than they are in now so

I think a really good approach to the

skinny fat situation is something like

this

priority number one if you're a skinny

fat and you just entered the fitness

space you just started lifting or

whatever is to just begin continue to

lift hard or begin lifting nice and hard

nothing crazy three four sessions a week

is good for almost everyone at the stage

like an hour each at a time train

whatever muscle groups you want to

develop probably all around is good and

on the nutritional end just try

to make your diet nutritious and feed

your muscles

which is to say multiple meals a day of

mostly healthy foods

and keep trying to hit like the decent

amount of protein okay for bodybuilder

looks down at your meal on his way with

his own meal out of the restaurant

you're eating at he should be like oh

there's some protein on that plate

that's nice good for that guy as opposed

to being like what the fuck are you four

years old who made your plate for you or

like oh are you getting over breakup

because there's only dessert foods on

that so you want some veggies some fruit

some whole grains nice good slab of meat

or vegetarian protein source so glass of

milk something like that just good

nutrition and we have a ton of videos

for you guys on just nutrition for

healthy eating that we have I don't know

where the fuck's got the video guys

gonna put it he may put it nowhere he

may tell me to go put it somewhere if

you know

saying he's often rude to me is that a

problem comment below so

yes we have tons of ways to eat healthy

but basically we just want this person

this individual to eat healthy and not

100 healthy but just healthy Baseline

and eat plenty of protein this is going

to do a few things it is going to supply

muscle growth so underneath the skinny

fatness the muscles will be growing and

in addition to that a lot of times when

people cut out a bunch of junk food and

try to eat more healthy they lose a lot

of fat too often at the same time

because they're just beginning the

process

so what's your body weight gonna do in

you basically shoot for maintenance

calories with this whole plan or just

eat enough food to where you're not

super hungry anymore and just call it

there you may lose weight you may gain

weight based on how your body responds

to the hunger signaling of weight

training some people may start weight

training even if they eat well they gain

weight that's solid they're going to

gain mostly muscle anyway or all muscle

it's going to be amazing once you cut

down later if you just aren't super

hungry when you start eating healthy

foods you're going to be building a ton

of muscle under the hood because of the

high protein and the great health value

of the food and because you're training

for the first time in your life but you

may actually lose a bunch of weight so

by the time it comes time to like cut on

purpose you're already pretty fucking

lean and you're not even skinny fat

anymore amazing

what I would recommend doing that for is

I don't want to put too fine a point in

it but like basically here

if someone comes to me if you came to me

this is the way I I make all these

videos as far as like the Powerpoints

for them the way I answer questions in

these videos is if a human being

actually came up to me and like had a

real fucking life situation asked me

what to do this isn't like just

hypotheticals this is like real shit so

I don't ever want to say like it has to

be a year

but like yeah at least six months and

maybe as long as a year and a half to

two years so I'd say a year is a good

goal so if you just started lifting

weights you're kind of skinny fat you

don't know what to do eat healthy and at

maintenance with plenty of protein train

hard or just fucking put the horse

blinders on for one year straight is it

the most rapid body transformation you

can have no but it's the one that'll

make the biggest impact shortly after a

year

so let's say about a year of this you've

done it the prediction is that you are

going to be substantially harder I don't

know about down there my doctor says

that's an intractable problem for me at

this point that's neither here nor there

what you are going to be is like less

mushy you may have a similar overall

shape maybe but your shape will probably

be better your shoulders will be a

little bigger your arms are all tighter

at the sleeves and you are physically

harder for the touch because more of you

underneath his muscle and less is fat

this is already really good news but

it's just the beginning

after that year of essentially recomping

gaining muscle while losing fat and

taking advantage of the fact that that's

really all you need to make crazy

transformation crazy progress

after that what I recommend

is taking like about a 12-week fat loss

phase where you lose like oh a half a

pound to a pound and a half per week

depending on how large you are but like

for your average you know 170 pound 180

pound person maybe just even a pound per

week just a little above that you lose

maybe 12 15 pounds in the course of

three months and remember you have built

quite a bit of muscle and now that

muscle gets revealed substantially more

now you're looking

way way way different this is when the

people start complimenting you this is

when Stacy from accountings like um I'd

really like to account for your deck is

that too much holy shit Stacy you've

been in this job for like four days of

course yes tonight at eight no yes I

live with my Grandma she's cool she'll

be asleep by 7 30.

anyway it's like I practiced this before

huh so after this fat loss phase you're

gonna look pretty fucking good way

better than ever and then depending on

sort of which way you want to Zig or zag

you can choose your destiny and there

are a couple of options

you can choose to maintain for a few

months to let the diet fatigue cool off

before going again and doing another Fat

Loss phase because you're like oh I love

this look but I on that it's I'm so

close to being actually fucking lean I

need a little maintenance and another

three month diet and then I'm gonna get

a fucking world champion amazing totally

fine uh answer if that's you you could

get down to this new body fat level and

be like oh my fucking God I look

unbelievable by social life's night and

day my confidence is incredible I'm not

a fucking freak bodybuilder weirdo

asshole steroid addict say some other

words but the current social justice

movement prevents that so uh I'm not

into that sort of thing so I'm just

going to maintain and keep lifting three

or four times a week keep eating

fundamentally healthy and just do me for

the rest of my life beautifully perfect

answer we don't all have to go and like

what am I now year 23 of a

self-improvement journey that's actually

killing your insides

and or you could say hey like I love

this new look but fuck man I could do

with a little more muscle and you start

a slow muscle gain phase

and then you do maintenance fat loss

muscle again Etc and then you're in the

life of getting more jacked over time

and lean over time which at some point

you like the way you look and all the

way up to that point you are better

looking than ever I will say one thing

before we wrap this up

a lot of folks who have been skinny fat

before

they harden up they diet it off and then

they're pretty fucking chiseled they are

like I want to be bigger but I feel like

if I try to gain weight I'll just get

really fat again

the answer here is if you're gaining it

like half a pound per week for 12 weeks

that's like six pounds total there's

just no way that let's say you only gain

pure body fat

that's not gonna happen you're gonna eat

some fucking muscle maybe most of it

will mess in your first try

if you gain only six pounds of pure body

fat you started at like 174 pounds you

went to 180.

that is barely an impact on your

physique that's like three three just

over three percent body fat gain if

someone goes from 12 to 15 or 15 to 18

you're not like holy shit Jim what

happened to you was Japan opening up a

new Sumo division that's not even a

thing so you just get like a little

pudgier and then here's the deal just a

few weeks of hardcore fat loss to

heading will wipe that slate clean for

you so if you've been skinny fat before

if you have a decent control of your

appetite regulation situation you're not

just going to fall in to a White Castle

portal and go through a Taco Bell portal

and get shit out of a Burger King portal

that's not going to happen to you uh

then there's not any way you're gonna

make magically back to super fat status

so don't worry about it take your time

do it right do it calmly do it with

mostly healthy foods and a little bit of

junk you absolutely can put on cycles of

muscle and go through Mass gains even if

you've been fatter before or skinny fat

before folks I sure hope I made some

sense

um you know about all the jokes are

funny that's all I'm gonna say see you

next time