growing up I always wanted to build a lot of muscle but I wanted to be lean I wanted to have attractive facial features like a defined jawline but I didn't want to be skinny and look feeble now what winds up happening for a lot of people including myself is that we become stuck in this weird limbo skinny fat is one of these limbos you're stuck in a weird Purgatory where you have skinny arms chest and shoulders and then just this pouch of fat on your lower belly bit like a kangaroo and this is demotivating as
hell in this video we'll go through how to bust through the skinny fat dilemma skinny guy how can a fat guy be so skinny at the same time I've never it amuses me bro you're caught in this dilemma thinking should I lose this weight to get rid of this belly fat and then you're like if I start losing weight I'm gonna get even skinnier if you focus on trying to eat more and build muscle then am I just gonna get fatter and fatter in the parts where I'm already fat and you don't know whether to
cut or whether to bulk this is something that I am very very familiar with so today in this video I'm gonna make that all very clear for you and let you know exactly what you have to do as first of all two different kinds of fat there's subcutaneous fat and there's visceral fat subcutaneous fat is what we all focus on is what you can see in the mirror it's like the fact that you can see and grab on your belly then this visceral fat which is slightly more dangerous and that's the fat that surrounds your
organs like the fat you don't see inside if you're skinny fat it might not actually mean that your body fat is low what do you need to do in terms of training the most important thing that you have to do build muscle you want to get rid of as much of that fat as possible but not by losing weight by just purely focusing on building muscle now how do you do that you focus on gaining strength you focus on four to ten rep range when you go and do exercises in the gym or you focus
on five to twelve reps if you're doing body weight training and you consistently try to make the exercise more difficult by adding weight or by increasing time and detention all these variables that I talk about in all the other videos are on this channel and you're just focusing on I want to get stronger I want to build more muscle in the 48 rep range and the main compound movements what this is gonna do is it's gonna make your body turn all the fat that you have whether it's visual fat or subcutaneous fat you're going to
start turning that into muscle and this leads us on to the next thing what should you do on the diet side you want to be eating at a caloric Surplus you might be thinking I'm skinny fat if I eat at a caloric Surplus if I eat more to try and build muscle I'm gonna get fatter and fatter you actually have to do this because right now what you're optimizing for is muscle growth and you don't want to keep any muscle gains on the table so you want to eat at a caloric Surplus you want to
try and eat more than 100 grams of protein each day and you'll get to a point where the skinny fat parts of your body they will start to even out and you will actually build size and muscle so you won't just look fat in just your belly you'll look fat everywhere okay you look sort of evened out and this will actually be very good for your strength gains you'll get stronger very quickly especially if you focus on the routines that are in the description very strength focused muscle building Focus workouts that aren't just like burning
you out in a bodybuilding style if you keep training like that and you eat around two to four hundred calories above your maintenance caloric level and you're consistently training three to four times a week focusing on gaining strength on the important exercises in the gym you will suddenly start to even out and you won't look like this stick with a belly you'll look more like just an average chubby with some shape kind of guy the important thing that's being achieved is you are raising your maintenance caloric love see most people that don't know whether they
should bulk or whether they should cut they can go by this rule of if your maintenance calories is less than 2300 I would say even 2400 then you should be bulking what does that mean bulking is basically you are eating at a caloric Surplus and you will be gaining weight cutting is when you're eating at a caloric deficit to lose weight if you are trying to cut you should be eating 300 to 400 calories less than your maintenance level and if that number is less than 2 000 it's very very hard to sustain I'm talking
about guys by the way you have one nice meal and it's like 1200 or 900 1000 calories and you're like whoa I'm already more than halfway there to my daily caloric allowance this is not enjoyable so what do you do you have to increase your maintenance calories so that even when you eat 300 minus your maintenance you are above 2 000 that is how you actually get lean with an enjoyable diet so how do you increase your maintenance caloric level you increase your muscle mass because muscle burns more energy than fat just sustaining itself a
lot of my content has been about how to actually lose weight how to get lean but if you're someone that doesn't have a lot of muscle development and you try to get lean not only are you risking muscle loss you're actually going to be eating at a caloric deficit that is unsustainably low so focus on increasing your maintenance calories until it's at least 2400. how to actually eat more for skinny guys because a lot of skinny guys right I've never really been skinny but my brother has been this skinny fat model for so much of
his life and he kept telling me the hardest thing is not even training like I can go to the gym I enjoy going to the gym especially with minimalist training like you look forward to it that's easy but the actual difficulty is in eating enough and he got to a point where he was almost like trying to force feed himself trying to eat when he's not even hungry so that he would stay in the caloric Surplus enough to build muscle it's a very very difficult process for some people eating a lot has never been a
problem for me but for a lot of people eating enough or eating a lot is a big problem what do you do in this situation what you can do is opt for calorically dense foods that's going to help you stack up those calories throughout the day and you can even use things like bulking supplements where you make a shake that's full of protein but it's also like 500 calories and you have one of that and then you have some peanut bottle with toes chocolate even is very good wine is very good obviously don't go into
the Super dirty bulking side because I don't believe really in eating unhealthy just to get enough calories because what winds up happening then is that because the food is so intimately related to your mental well-being like you start to feel really bad you'll start to feel really cloggy you'll really want fizzy drinks and then that actually Taps into just your general routine your sleep patterns you won't be motivated to work out so when you're up for dirty bulking you're actually inviting a lot of other demons and trading that for the extra calories and so it's
really not a good trade-off another thing you can do is simply measure your caloric intake once you stop measuring it it will be very clear how much you eat each day and then you can see oh at this time I can probably eat a little more in this and this and this and that's going to help you as well when someone is overweight when someone is binge eating when someone is too skinny on the surface it looks like oh you don't eat enough or you eat too much but usually very very often these are signs
of deeper things that touch on one's relationship with food this is a very deep point and most of you will like click off or just go somewhere else now but this is the real deep layer of change that everything else that's on the surface hails in comparison a person that is overweight it could be related to certain trauma that they had growing up maybe to do with food maybe to do with their relations with their parents or relations with their friends instances of Shame and guilt surrounding their body that made them relate to food in
a certain way maybe they were bullied they felt weak they felt powerless and the food is a way to put on size to look more intimidating to look less weak how would this happen it wouldn't happen like a conscious decision right oh I'm gonna get like super big and fat because like people picked on me and obviously you wouldn't do that it's a very sub conscious process I'm not saying it's what happens all the time but these are the kinds of things that you need to start thinking about as well also it could be a
sign of food as a substitute for the abandonment trauma that you went through as a kid where you didn't actually get the care and the love and the attention of your primary caretakers and you substitute that with this kind of obsessive relationship with food and in the same way we can talk about the skinny guy his experiences and his traumas that may have been related to you know enmeshment trauma or whatever it is it can be some deeper layers of experience that are making this person relate to food in a certain way becoming aware of
some of these things that you do in like deep work and Shadow work that's really what's gonna allow you to change your eating pattern in the long run you want to focus on identity level change your identity the way you see yourself has to change the way you identify yourself has to change but most people that are skinny always having their brain I'm the skinny guy and this manifests this manifests in your real life in your eating habits and things like that so obviously this isn't something that's so easy to deal with on a YouTube
video I'll go into a lot more of this kind of stuff in later videos as well so if you're into that mindset stuff some of the deeper contents related to body transformation you know hit the Subscribe button whatever stage you're in focus on what can I change not just in my environment and in my behaviors but in my beliefs and after you work on some of that think about what installed these beliefs in me and you will find that it's experiences and maybe even trauma and then this stuff is difficult to get you by bringing
awareness to some of this deep stuff is really what's going to bring you lasting change and if you want someone to help you you know go through this transformation not just in terms of the surface level training and the best diet strategies to make it sustainable but also like the Deep mindset stuff that will help you bring awareness to how you identify yourself and letting go of some of that my coaching program which I'll link below goes into all of that in a lot of depth if you're someone that knows about this stuff you know
how important it is right so please please don't just focus on like what's the routine or what's your diet strategy man think like what is your mindset when he why are you able to sustain that body long term why are you effortlessly doing that without trying so hard and getting all like psyched out about self-discipline that's the important question remember when the question is wrong the quest will fail you've got to ask the right questions not just to me to yourself hey I hope that helped guys see you in the next video
