This post was inspired by one of my coaching clients who was actually able to go from “skinny fat” to ripped and muscular in about 6 months’ time following this regimen.
With that said, a skinny fat body type is one of most challenging to work with and transform quickly because you are probably overwhelmed with what to do first. Do you do a cut first and focus on losing body fat, or do you bulk up and first and try to gain more muscle mass – which boosts your metabolism?
How about we do a little bit of both? Today I’m going to break down the simple steps you should follow for the next 6 months to go from being skinny fat to ripped and muscular.
If you follow the nutrition and workout advice below, you’ll be able to accomplish the goal of losing body fat and gaining lean muscle mass in the same day.
Let’s dive in and take a look at the blueprint!
Step 1: Don’t Panic
I just want to start this off by saying please don’t panic! You may feel like you have the world against you and hate your body as a skinny fat guy, but I promise you that time is going to fly by regardless – and you will be absolutely enthralled you took part in this journey in a few months.
This blueprint is going to give you epic results, and I have a feeling you are going to love the new you sooner rather than later. So with that said, let’s begin your epic skinny fat transformation.
Step 2: Hit Your Macros Daily
The most important aspect to building muscle and burning fat at the same time, or at least in the same day is hitting your macros.
You want to set up your daily nutrient totals differently depending on if it is a workout day vs. a non-workout day.
This will allow you to maximize your muscle building on workout days, and also dial in your fat loss on non workout days. This is precisely what makes this plan so effective.
Your daily macros should be set up the following way on your training days to maximize workout intensity and muscle growth:
- Protein: 1 gram per 1 lb. of bodyweight
- Carbs: 1.25 grams per 1 lb. of bodyweight
- Fat: 0.25 grams per 1 lb. of bodyweight
For example, if you are a 200 lb. guy on a training day you would consume 200 grams of protein, 225 grams of carbs, and 50 grams of fat.
For non-training days we want to dial in our fat loss, so we are going to hit our macro totals differently.
- Protein: 1.25 grams per lb. of bodyweight
- Carbs: 0.5 grams per lb. of bodyweight
- Fat: 0.4 grams per lb. of bodyweight
Now that we know what our daily totals are, let’s discuss timing and how it relates to quick results!
Step 3: Master Carbohydrate Timing
Carbohydrate timing is going to be crucial for your results. You want to consume the majority of your carbohydrates on training days before and after your workout. This will maximize pre workout training intensity, and post workout muscle growth.
You want to taper off your carbohydrate totals later in the day so your body can enter a fat burning mode. Stick to lean protein and healthy fats for the last few hours of the day so you can keep insulin low and maximize your body’s human growth hormone levels!
On non training days you will see that your carbohydrates are much lower. You will see the best results if you consume the majority of your carbohydrates first thing in the morning in the form of slow digesting carbs such as oatmeal, steel cut oats, or brown rice. For the rest of the day get your remaining carbs from veggies.
If you follow this carbohydrate timing you will be a fat burning machine every night, while giving your body adequate amounts of protein to build muscle.
Step 4: Train Insane
We got our nutrition dialed in, so let’s shift our focus to the workouts. I want you to perform the following workouts every single week.
Four times per week you should be in the weight room with 50 percent of your exercises focused on increasing the strength on your compound movements, and the other 50 percent of exercises shapers and machines that will help to obliterate body fat. (More on this in the next section).
For your cardio I only want you to do HIIT training – which will boost your metabolism and turn you into a fat burning machine post workout. This can be done by simply sprinting as fast as you can for 10-15 seconds, and then resting for about 45 seconds. Then repeat.
Step 5: Work Out Like This
For your 4x per week weight room workouts, I want you to set them up a very specific way to maximize strength, muscle growth, and fat loss.
You will be doing 4 exercises total per workout.
The first two exercises will always be a compound exercise movement. I want you to focus on increasing the strength on these exercises, and keep great form. Sets following a 5 by 5 regimen are perfect – which means 5 sets of 5 reps per compound movement.
The next 2 exercises of your workout I want you to do a machine or shaper and keep the repetition ranges really high in the 15-20 range, but also shorten rest time to 45 seconds between sets. This will ignite a surge of HGH and maximize fat loss.
Step Six: Lights Out Science
Step 6 is perfect PM nutrition to maximize our healthy testosterone and HGH levels. Manipulating your hormones is so important late at night, so I wanted to include this in the last step.
Make sure the only thing you are consuming late at night is a great source of slow digesting protein and healthy fat.
Some of my favorite options are omelets with left over meats, and casein protein powder with a handful of almonds. These are perfect protein sources and will maximize muscle growth and recovery overnight.
If you want to supplement with anything else I recommend ZMA – as many guys who are skinny fat are low in zinc and magnesium, which has a lot of negative consequences.
So this was my 6-part skinny fat transformation guide! Follow this to a tee and you will see some great results! Stay patient, stay motivated, and embrace the journey – it’s going to be well worth it!