The COMPLETE Skinny Fat Solution (Diet and Training Plan)

Summary

The 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

00:00

🏋️‍♂️ 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.

05:00

🍽️ 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.

Keywords

💡Skinny Fat

The term 'Skinny Fat' refers to individuals who appear to be thin but have a relatively high body fat percentage, often lacking muscle mass. In the video, the speaker describes his own experience as being skinny fat, noting the visible gut and lack of muscle definition despite a thin appearance. This concept is central to the video's theme, as it addresses the unique challenges and misconceptions associated with this body type.

💡Bodybuilding Genetics

Bodybuilding genetics refers to the natural physical attributes that predispose some individuals to build muscle more easily, such as bone structure, muscle fiber type, and metabolism. The speaker mentions that many online bodybuilders who claim to have been skinny fat may actually have had good genetics that helped them build muscle quickly, which can lead to misleading advice for those genuinely struggling with being skinny fat.

💡Fitness Journey

A fitness journey is the personal path one takes to improve their physical health and appearance through exercise and diet. The speaker reflects on his own fitness journey, which began at 18 as a skinny fat individual, and how it led him to start lifting weights consistently. This term is integral to the video's narrative, illustrating the speaker's transformation and the lessons learned along the way.

💡High School Soccer

High School Soccer is a reference to the sport played at a secondary education level. The speaker uses this term to describe his past and to contrast the typical physique of soccer players, who are often skinny but may have muscle definition, with his own skinny fat appearance at the time. This serves to emphasize the discrepancy between his expectations and reality.

💡Lifting Weights

Lifting weights is a form of strength training that involves using resistance to build muscle and increase physical strength. The speaker discusses his initial struggles with consistency and motivation in lifting weights, which is a key part of his transformation from skinny fat to muscular. It highlights the importance of weight training in overcoming the skinny fat physique.

💡Body Composition Scale

A body composition scale is a device that measures body fat percentage, muscle mass, and other components of body composition. The speaker recounts his confusion when the scale indicated a low body fat percentage while his mirror reflection suggested otherwise. This term is used to illustrate the discrepancy between perceived and actual body fat levels in skinny fat individuals.

💡Short-term Gratification

Short-term gratification refers to the immediate rewards or satisfaction one receives, often at the expense of long-term benefits. The speaker attributes his skinny fat condition to a preference for short-term gratification, such as playing video games, which negatively impacted his health and physique. This concept is a central theme in the video, emphasizing the need to prioritize long-term goals for lasting change.

💡Dirty Bulk

A dirty bulk is a weight gain strategy where an individual consumes excess calories without paying close attention to the quality of the food, often leading to significant fat gain alongside muscle. The speaker shares his experience with a dirty bulk, which resulted in more fat than muscle gain and ultimately required a cut to remove the excess fat. This term is used to caution against ineffective bulking methods.

💡Lean Bulk

A lean bulk is a controlled weight gain strategy that aims to maximize muscle growth while minimizing fat gain. The speaker advocates for a lean bulk as the correct approach to fix the skinny fat condition, suggesting a calorie surplus of 200 to 300 calories with a focus on balanced macronutrients. This term is crucial to the video's message, as it outlines a healthier and more effective way to build muscle.

💡Macronutrients

Macronutrients are the nutrients that the body needs in large amounts for energy and growth, including carbohydrates, proteins, and fats. The speaker emphasizes the importance of all three macronutrients during a lean bulk, especially for skinny fat individuals who often struggle to consume enough calories. This term is key to understanding the nutritional aspect of the speaker's recommended approach to building muscle.

💡Mirror Muscles

Mirror muscles are those that are easily visible when looking in the mirror, such as the chest, abs, and arms. The speaker warns against focusing too much on these muscles, as they can lead to an unbalanced physique and may not be as effective for overall muscle growth. This term is used to illustrate a common mistake made by skinny fat individuals in their training routines.

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