Skinny Fat To Shredded | When To Cut | When To Bulk | Calorie Deficit or Surplus

Paul Revelia

18 Apr 202411:56

Summary

TLDRIn this fitness-focused video, the host addresses the dilemma of whether to cut or bulk for individuals who are 'skinny fat'. He emphasizes the importance of finding a balance between fat loss and muscle gain, stressing the role of proper nutrition and resistance training. The host shares his personal journey and offers advice on setting achievable goals, maintaining consistency, and enjoying the process of transforming one's physique over time.

Takeaways

💪 Focus on what makes you happy: Whether you're cutting or bulking, prioritize what will make you feel good about your body and your progress.
📉 Cutting calories too aggressively can lead to muscle loss, especially if not done with proper nutrition and training.
🏋️‍♂️ You can build muscle while losing fat, especially at 20 years old. A balanced approach to macros and resistance training is key.
🍗 Protein intake should align with your goal weight—about 1g of protein per pound of body weight helps maintain muscle during fat loss.
⚖️ Avoid extreme calorie cuts unless you're preparing for a competition; for general fitness, it's important to sustain a reasonable caloric intake.
🧬 Genetics play a role in muscle building, but consistent training and nutrition will help you make the most of your potential.
⌛ Building muscle is a long-term process; be patient and avoid focusing solely on short-term fat loss.
🏋️ Consistent resistance training and proper diet are the foundation for transforming a ‘skinny fat’ body type into a lean, muscular physique.
📝 Document your progress with photos and measurements over time to better track muscle growth and fat loss.
🎯 Rather than bulking and getting uncomfortable, aim for slow, controlled muscle gain with a sustainable diet and regular training.

Q & A

What is the main dilemma discussed in the video?
-The main dilemma discussed is whether someone should cut to lose fat or bulk to gain muscle, particularly for individuals who feel they don't have enough muscle mass.
What is the advice given to someone who is 'skinny fat' and unsure whether to bulk or cut?
-The advice is to focus on building muscle rather than cutting. Cutting can lead to muscle loss, and the person should spend at least a year building muscle through resistance training and proper nutrition, especially at a young age.
What role does nutrition play in muscle gain and fat loss?
-Nutrition is crucial for muscle gain and fat loss. A balanced approach to protein, carbs, and fats supports muscle building while losing fat. Cutting calories too aggressively can lead to muscle loss, which is why proper macro distribution is important.
Why is protein intake emphasized in the video?
-Protein intake is emphasized because it helps preserve muscle while cutting fat. The video recommends consuming protein based on body weight, aiming for about 145-150 grams daily for someone weighing 68 kg.
What is the recommended calorie intake for someone trying to lose fat while maintaining muscle?
-For someone weighing 68 kg, a calorie intake of 1500 per day is suggested, but this is considered the lower limit. Going below this number might lead to muscle loss, so it’s important to focus on getting adequate protein and having balanced macros.
Can someone build muscle while losing fat?
-Yes, especially for young individuals with higher body fat percentages (12-15% for men). It’s possible to build muscle while losing fat, provided the person trains with resistance and maintains proper nutrition.
What should a person do if they are losing muscle while cutting?
-If muscle loss occurs while cutting, the person should reevaluate their approach to both training and nutrition. They may need to reduce the intensity of the calorie deficit and focus more on protein intake and resistance training.
What does the term 'bulk' mean in the context of bodybuilding?
-In bodybuilding, 'bulking' refers to eating in a calorie surplus to gain muscle mass, often accompanied by some fat gain. The video advises not to overeat during bulking to avoid excessive fat gain.
Why does the speaker emphasize the importance of being consistent in the gym and diet?
-Consistency is key because building muscle is a slow process that requires regular effort in both training and nutrition. Results take time to appear, so staying committed to the routine over months and years is essential for long-term progress.
What is the long-term perspective on muscle gain and fat loss given in the video?
-The long-term perspective is that building muscle should be a priority over quick fat loss. By focusing on muscle gain in the early years, a person will have better results when they cut fat in the future. The process is slow but rewarding.

Outlines

00:00

🤔 Should You Cut or Bulk? The Big Question

The video begins by addressing a common fitness dilemma: whether to cut or bulk. The host introduces a direct message from Instagram asking for advice on cutting or bulking. The viewer, Luka, is struggling with being 'skinny fat' and unsure of whether to continue cutting, which leads to muscle loss, or start bulking, which might cause unwanted weight gain. The host emphasizes that the decision should be based on personal happiness and goals. Luka’s specific stats—68 kg, 165 cm, 20 years old—are discussed, and the host relates this to his own experience of balancing muscle gain and fat loss over decades of training.

05:01

💪 The Importance of Nutrition and Training in Muscle Gain

The host dives into how nutrition and training are critical for achieving muscle gain while losing fat. He stresses that muscle loss often happens due to poor training or dieting strategies, particularly when calories are restricted too much. The host offers a free calculator on his website for calculating macros, which he has used successfully with clients in top-tier bodybuilding competitions. He explains that even though it’s possible to build muscle while losing fat, especially for younger people like Luka, it's important to be careful with macro ratios to avoid muscle loss.

10:02

🧐 The Skinny Fat Dilemma and Genetic Factors

The discussion shifts to the 'skinny fat' issue. The host mentions genetics and how some populations are predisposed to gaining muscle more easily than others. Luka might fall into a category where gaining muscle is more challenging, but it's not impossible. The host reflects on his own experience of spending years in the gym, working on his physique, and making mistakes along the way. He emphasizes the need for long-term consistency, especially for someone like Luka, who’s just starting out.

🎯 Focus on Muscle Building for One Year

The host encourages Luka to commit to muscle-building for a full year, given his young age and lack of major responsibilities. He points out that this is the perfect time in life to invest energy in transforming his physique, as Luka can dedicate time to meal prep and gym sessions. The host reflects on his own fitness journey and mistakes made when diet and effort didn't align, especially when body fat fluctuated due to inconsistent routines. He explains that long-term success comes from dedication and sticking to a plan.

📈 Tracking Progress and Avoiding Excessive Bulking

In this section, the host talks about how tracking waist measurements and progress pictures is crucial for avoiding unnecessary fat gain during bulking phases. He shares his personal experience of bulking up to 240 lbs and realizing it wasn’t the best strategy. He now prefers to stay closer to his competition weight (around 190 lbs) to feel good and strong without putting on too much fat. The message here is that bulking should be done carefully, without overconsuming calories, to avoid gaining excess fat.

📅 Muscle Growth Is a Long-Term Process

The host explains that building muscle is a slow, steady process that takes time and dedication. He compares it to adding grams of muscle every month, and warns against trying to rush this progress. Through years of consistent effort in training and nutrition, he was able to build a physique that he’s proud of, even at 48 years old. He encourages Luka to think long-term about his fitness goals, highlighting the satisfaction that comes from putting in the work over the years.

🏋️‍♂️ Commit to the Process and Enjoy the Journey

The final part of the video emphasizes the importance of enjoying the fitness journey. The host reflects on how his obsession with fitness, diet, and training in his younger years shaped the person he is today. He encourages Luka and others to embrace the process, focus on building lean muscle, and take pleasure in the progress they make over time. The host suggests that achieving a shredded physique takes time and dedication, but it’s rewarding in the long run. He concludes by reminding viewers that having more muscle will make the eventual fat-loss process easier and more effective.

Mindmap

Keywords

💡Cutting

Cutting refers to reducing body fat through a caloric deficit while maintaining as much muscle mass as possible. In the video, the speaker discusses the dilemma of whether to continue cutting or start bulking, particularly for those in the 'skinny fat' category who may lose muscle mass during extreme calorie restriction.

💡Bulking

Bulking is the process of consuming more calories than the body needs to gain muscle mass. It often leads to some fat gain as well. The speaker emphasizes that bulking doesn't need to result in becoming 'uncomfortably fat,' but rather it should support strength gains in the gym, especially for someone young like Luca, who is still building muscle.

💡Skinny fat

The term 'skinny fat' describes individuals who appear thin but have a higher body fat percentage with less muscle mass. In the video, the viewer identifies as skinny fat and is unsure whether to cut or bulk. The speaker advises focusing on muscle gain rather than just fat loss to improve overall physique.

💡Macronutrients

Macronutrients (macros) refer to the three main components of food: protein, carbohydrates, and fats. The speaker highlights the importance of correctly balancing macros to avoid muscle loss while cutting. He suggests using a research-based approach to hitting macro targets to optimize both fat loss and muscle retention.

💡Resistance training

Resistance training involves exercises that build muscle by working against a force, such as weightlifting. The video stresses the importance of resistance training in preserving muscle mass during fat loss and maximizing muscle gains during a bulk. For someone like Luca, incorporating resistance training 4-5 days a week is essential.

💡Genetics

Genetics refers to the inherited traits that influence an individual’s potential for building muscle and losing fat. The speaker notes that some people have a natural advantage when it comes to building muscle due to their genetics, but emphasizes that effort and consistency in training and diet are more important in determining long-term results.

💡Caloric deficit

A caloric deficit occurs when you consume fewer calories than your body needs to maintain its current weight, leading to fat loss. In the video, the speaker warns against cutting calories too drastically, as it can result in muscle loss, especially in someone who is already lean or new to weightlifting, like the viewer who is eating 1500 calories a day.

💡Protein intake

Protein intake refers to the amount of protein consumed daily, which is crucial for muscle repair and growth. The speaker advises aiming for a protein intake that matches one’s goal weight in pounds (around 145-150 grams per day for Luca), which is key to preserving muscle during fat loss or building muscle during a bulk.

💡Body fat percentage

Body fat percentage is the proportion of fat mass relative to total body weight. The speaker explains that those above a certain body fat percentage (around 12-15% for men) can build muscle while losing fat, especially when paired with appropriate caloric intake and macros. He encourages the viewer to find a balance between fat loss and muscle gain.

💡Long-term commitment

Long-term commitment refers to the sustained effort required over months and years to achieve significant changes in body composition. The speaker emphasizes that building muscle is a slow process and requires consistent training and diet over an extended period. He encourages Luca to focus on long-term muscle gain rather than quick fat loss for sustainable results.

Highlights

Deciding between cutting or bulking depends on personal goals and happiness.

The importance of resistance training and proper nutrition for muscle growth and fat loss.

The potential risk of losing muscle mass when dieting without proper nutrition.

The role of protein intake in muscle retention during a calorie deficit.

The concept of 'skinny fat' and its relation to genetics and muscle-building potential.

The necessity of a consistent approach to diet and exercise for long-term physique change.

The value of a year-long commitment to building muscle, especially at a young age.

The impact of genetics on muscle-building and the importance of not relying solely on them.

The benefits of finding a balance between bulking and staying lean.

The idea that bulking doesn't necessarily mean getting uncomfortably fat.

The importance of tracking progress through measurements and photos, not just weight.

The author's personal experience with bodybuilding and the lessons learned from it.

The concept of 'faith-based' muscle building and the importance of consistency.

The potential for finding a passion in body transformation and the joy it can bring.

The advice against focusing solely on fat loss and the importance of building muscle.

The author's personal preference for staying within a certain weight range for comfort and performance.

The idea that putting on muscle is a slow process, unlike fat which can accumulate quickly.

The importance of setting long-term goals for physical improvement and the benefits of starting young.