Skinnyfat To Ripped: How To Decide If You Should Cut Or Bulk
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- Опубліковано 10 вер 2024
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I really appreciate that you changed your URL to rpstrength because you realized most gymrats can't spell Renaissance Periodization. That's just very considerate of you.
LMAO
😢 I thought I was the only one
Now how do you spell strenph? 😅
@@edb8177you from Dundalk Md? lol
lmaoooo
I feel like most of us skinny-fats have an issue with the 6 months pregnant belly with Arms and legs of twigs😭
Yep😂
the worst part is the first 2 months of bulking.
@@ghjkjjghjk4702 why?
You kind of have bloating belly durring bulk which discourage us.. The first 2 months qre the hardest..you might think to stop bulking and all
@@_mishal____bloated stomach ?
because of the lose skin or something else?
You are this first person I've heard to even talk in terms of years when it comes to skinny fat transformations. People say 6 months is all you need and when beginners dont get jacked in that amount of time they give up. Thank you for keeping it realistic
Of course! Lots of other channels to follow if you want unrealistic, possibly too many. We'll never stray from real deal shit here. - Dr. Mike
Yup. Thats what happened to me 5 yrs ago and i gave up few months afterwards. Then i just accepted its going to be a long way to get where i wanna be and results are finally kicking in
6 months is the amount of time I needed to lose 50lbs at a relatively aggressive cut. Building muscle on top of that takes longer for sure and people need realistic expectations.
@@RenaissancePeriodization Awesome video! Question, what if an experienced lifter becomes skinny fat?
@@Xandrellv2 Muscle memory is real and you'll likely regain muscle faster than building from scratch but you're probably still a good year out at least depending on how much muscle/how much fat you lose.
Been struggling with motivation but hearing Rebecca's reaction has made me want to hit the gym harder than ever!
What about Stacey? She wants to account for your dick.
Don't forget - Stacy from accounting also got real thirsty, real quick.
Then you gave up bc you have zero discipline lol loser
I'm now all in on Rob and Rebecca's life story, I just hope this is a rom com and not a tragedy.
@@seancotlier9059 this needs to be on a t-shirt
@@seancotlier9059
Team Full ROMcom
It’s like 3 Men and a Baby kinda bad
It's a romantic tragecomedy. Hilarious love story followed by EVERYONE DIES, also hilariously. - Dr. Mike
Brogedy
@@RenaissancePeriodization they die by workout, leg day, obviously, Doc and Feather laughing the whole time.
231lbs down to 181lbs. 44yo retired EMT/FireFighter. Still have a ring of fat around my gut. I’m trying to lose 15-20lbs more. I’d like to be in good shape. Not the round shape. Dr took me off 2 bp meds and a cholesterol med after 20yrs of being on meds. It’s hard. I thought quitting alcohol was hard. Getting in shape and becoming healthy is the hardest thing I’ve attempted. Been sober 2yrs 10/23
hell yeah bro! nothing that's worth it is ever easy. respect
@@jakeharrell7415Thank You. 👍🏻
how did you know it was time to get off the bp pills and did he do it right away or was it slowly? i take bp pills too.
@@JediWebSurfI was tired of every time I went to the dr they wanted me to go on something else for BP and cholesterol. My lab work was always horrible. I was tired of being told I was gonna be diabetic soon. Just tired and fed up with everyone and everything. Decided I’m in control. Fuck what the drs say. I lost weight and came off meds. They didn’t do it quickly. They wanted to do it gradually until they witnessed the orthostatic hypotension I’d been experiencing for some time. Then stopped them immediately. Monitor your pressure. It’s not something to play around with. Best wishes
@@hardway1746 thanks
1:52 - 2:06 This is why I love RP and Dr Mike. You will hear no other person in the fitness industry say anything remotely as accurate and down to earth as this statement.
Shredded Sport Science is a pretty good watch. Different flavour, same educated savagery
Absolutely true and I was so impressed when he prefaced this video with that. It shows he is not solely out to sell his periodization program
@@creatrixZBDit's because of shredded sports this channel was recommended to me. 👍
We dont all have to go and... what am i now? year 23 of a "self improvement" journey that's actually killing my insides.
Man's a gem.
3:11 was great too😂
Been basically a skeleton for 20 years of my life. 20 and onward (am 32 now) was when the slow belly-creep started. I'm at a point now, where sometimes when I look down in the shower, the horizon that is my belly, is slowly starting to obscure the willie. Started 2 weeks ago, found your channel and I'm dialed in and determined. Thank you for the work you do!
Relatable
how's it going 4 months later? you're still going strong because you're not a pussy and you want to change right?
Here in Mexico we call skinny fat body type “standing dog” (perro parado), because it looks like a dog when it’s standing on its 2 back legs. It’s a funny way to describe it.
That’s a great way to describe it. 😂 standing dog syndrome for sure
I love that lol
Thanks. Now I cant get that image out of my head. I am kind of skinny fat. Lol
🤣🤣
That doesn't make sense. A standing dog has no belly and is all-chest. I wish I would look like that lol
This is good advice. Nobody lifts consistently for 2+ years and stays skinny fat.
The only sad part of being a skinny fat is you won’t see that much gains in that first year so it’s discouraging. But you definitely are shaping and shaping out.
Doing recomposition is worst thing u can make. Just build muscles, go controlling bulk!!!! U need to build muscles, there is no other way
I'm skinny fat, I've just started consistently lifting a month ago. I think the best mindset is to not focus on how you look, but on how much you lift, and seeing that number slowly rise is so satisfying. Also how you feel. I feel so much better eating well and training.
@@Soreto23could you please explain what a controlling bulk is?
thats not true. i lifted for 2 years stayed skinny fat because i was eating too less basically starving myself and then relapsing to old eating habits. i actually started making progress 3 months ago when i started eating lots of protein with the gym.
This video is the proof of why Dr. Mike is the only life coach I need.
Oh boy... if I'm your life coach, you need more help than I can offer!!!! JKJKJK - Dr. Mike
@@RenaissancePeriodization That’s it. I’m going back to Liver King and ATHLEAN-X
@@DojCity 😂
@@DojCity LOOOL
@@DojCitylol for some reason my brain played the Athlean X intro music when I read that
This is the answer I like to hear. Most people, as Mike says, either split it into a binary option of cut/bulk, or they tell people to recomp. I get what they're saying - Mike even mentions that it is a likely result - but I don't think beginners should focus too much on the outcomes on their body composition right away. Their focus is much better spent on just building the basic habits and skills both in the gym and outside the gym which will allow them to get more strategic with their dieting phases later.
Rebecca is a legend. Her hugs have full ROM
💯
If you call her "Becky" she'll claw your eyes out and step on them.
timestamp
You have such an engaging personality and a great sense of humor. You make this stuff super enjoyable to watch.
I appreciate you catering to us newbies a little bit, also appreciate the reality check about how much appearance actually matters at the beginning ✊
As someone who was skinny fat 10 months ago, I can tell anyone watching this video that the advice given is spot on. At least for the first year advise of eating healthy (cut the carbs, alcohol and sugar from your diet) and getting to the gym 3-4 times/ week. Last June I was 175lbs and somewhere in the 22-25% body fat range. Muscle was pretty minimal. This April I'm 165lbs and 14.2% body fat. Muscle is gaining nicely. Shoulders are looking the best they ever have. Arms are looking strong (bicep vein beginning to show). Chest is coming in, but I carry some fat in my chest that is hiding the definition I want to see. Legs and glutes are finally getting some development. I never knew I actually had quads. Ha!
The second bit of advise needs to be taken with a grain of salt. I can't do a 12 week cut to lose 10-15lbs. I simply do not have enough fat on my body to lose 10-15lbs at this weight without losing a lot of muscle mass. Even if I lost 10 lbs of fat (only) I would be at 8% body fat. That may look great for a body building show, but that's not a great place to be for long term sustainability. Losing maybe 3-4 lbs of body fat would put me in the 12% body fat range at 162 lbs. Thats where I ultimately want to be and live long term.
did you count calories in your first year? I can’t decide should I cut or eat at a maintenance
“This whole industry is bullshit” This is why Dr. Mike will always be a legend
Lol o
Looool we po po lo lol l
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P pp lo loll
Poo
Just started doing this after 6 months of trying cutting/bulking/training splits out. 5'11 192-195lbs. So glad to hear it from you that i should just do this for a year. Summer 2024, lets get it
Yea
How has it been going?
How's your journey going?
As someone who went through this, my biggest recommendation is: be patient. It doesn't happen overnight. Be persistent with diet and whatever resistance program you're on. You'll see results.
Quick shout to all of the guys and girls in here that think they're skinny fat but are actually in great shape. You're amazing, keep doing what you're doing.
Hey, Dr. Mike. Found your channel about a year and a half ago. As luck would have it, I essentially followed this plan (maintain while weight training for ~12 months, followed by modestly paced cutting over the last ~5 months). The cut has been successful--I've lost 31 pounds since June (roughly 1 pound per week) and only gained strength over that timespan (albeit at a slower pace than during the maintenance phase). I aim to cut a further twelve pounds by February's end, which I will follow with a brief maintenance phase and then my first bulk. Pro: I constantly get compliments about how much better I look, and I feel great. Con: had to buy a bunch of new clothes.
I'd like to thank you for all the work you do to help the rest of us. I've watched nearly all of your videos--even the ones on your old channel you never talk about ;). To any prospective newbie finding this video, I can personally vouch that this guy is a training encyclopedia walking around on two (giant) legs
OMG thank you so much! Best of luck to you in your fitness journey and we'll see you in the comments on future videos here! - Dr. Mike
Yo how’s it going now?
pretty good, reached all those goals (feels weird rereading them more than a year later). Got into rock climbing now, as I've reached a pretty impressive level of relative strength. I can do dragon flags now, or as Dr. Mike calls them 'full candlesticks'. Working on getting a full planche by the year's end, I'm somewhere between a tuck planche and a straddle planche now@@gbombmr6125
also I started running races (shorter ones). Finished in the top ten percent of my age group at a 5 mile race about a month ago. Couldn't run without getting terrible shin splints when I started all this about two and a half years ago@@gbombmr6125
Hey how's your progress buddy?
This is the route I’m already on. 3 months in and I’m feeling and seeing a huge difference. Seeing this video really gave me reassurance on what I’m doing.
I was definitely in this category, still kinda am. Like Dr. Mike said you're kinda stuck between 2 worlds and unfortunately you have to just pick plan and stick with it. I cut down and got way too skinny but I was so sick of the belly and love handles that fat loss was my main priority. Started from the absolute bottom in weightlifting. Benching the bar, deadlift like 20lbs, squatting the bar and sore the next day. 26 weeks later I'm benching 135, deadlift 180, squatting 170. Still on full body 3x a week and bulking through the winter and cutting in the spring. It's a tough road but there's light at the end of the tunnel. I look better than I have in probably 10 years and feel incredible and it will only continue to improve from here.
This worked for me years ago...I signed up for a sprint triathlon, and did two months training for it. 6 days a week of 30-60 minutes, mostly drills. You can find the routines online.
It made me the best shape of my life, wasn't jacked but looked and felt athletic. I think people focus on weights too much rather than athleticism
That's the route I'm not going, lifting slightly heavier to get sore but the belly fat disgusts me now. I also have a fat booty as a male which isn't great 😂
@@retropursuit992 fat booties for males are awesome, they make ur waist look thinner, and allow you to appear more shredded at higher body fat
think of it your body will store fat eventually, would you rather have it on ur love handles and abs and chest, or on your ass ?
I chose skinny too.
Just started cutting and working out a bit to fill out my boney frame with some muscles
@@alaaentabi7879you just want more people to have phat booties, don't you.
I definitely agree with the one year statement.
I started training back in March 2023 after a breakup. I started 260lbs at 32% body fat with about 173 lean mass.
Now it’s October and I am down to 226 at 21% with about 185 lean mass.
I’ve come so far but I have so far to go.
this is what ive been doing for the past year, maintain my weight around 150-155 @ 5'6''. first year of weight lifting and so far im happy where i am in my progress.
If you're happy where you're at then by all means keep it going, but don't be afraid to dip into the 160-170 lb range either, provided you're doing it right. If you can maintain your current body fat percentage but gain weight you'll be even more jacked 💪💪💪
i started as skinny fat exactly 1 year and 3 months ago. i just did everything you have said without even knowing and exacly what you said happened to me :D thanks man solid information for others
Not only do you provide amazing fitness information, I love the comedy that is sprinkled into the videos. You don't fail to make me laugh lol
I know. And half of it’s shock humor that comes out of the middle of nowhere.
I actually find his attempts at humor kinda obnoxious. He’s definitely not lacking in self esteem.
Man, the information is invaluable but holy sh*t, the humor alone makes it worth watching!
As a skinny fat dude, I did a fairly successful recomp. I had quit training for 2 years during pandemic, got skinny fat again, dieted down the summer before to lose 25lbs and just be mostly skinny. Once I hit the gym again, did a nice bulk up to 170 over 6 months, then dieted back down to 150lbs over 4ish months. Same weight as the beginning phase, but significantly more muscle and definition.
Why lose that much weight
Seems like the overall body recomp you achieved was by means of net cut and bulk phases, with no actual "recomp" in the mix.
You alright had muscle memory so it's not quite the same anyway.
Vanity. Who cares?
he's probably short as fuck@@rasheemthebestfirstone3274
This was so helpful! It's so refreshing to receive actual applicable advise instead of being screamed at about all the things I'm doing wrong.
You're a real one, Dr Mike. Started working out consistently at 33 with no athletic background as a skinny fat dude, and this was exactly my experience.
In 2 years of consistent but not insane effort was I jacked? No.
Had I grown a whole lot, or cut a whole lot? No.
But I had improved a whole lot. I was a lot harder (nearly) errywhere. My overall body composition was different. And I finally felt like a cut would be worth it.
I’m skinny fat, in my 30’s, just started lifting consistently 2 months ago, 4 times per week of push/pull/legs circuits, very small amounts of progressive overload, eating just a bit under maintenance calories while trying to hit 0.8g of protein per pound of bodyweight, and Dr. Mike is SPOT ON here. My body transformation is happening slowly but things are changing for sure. Small amounts of definition, arms are a bit tighter on the sleeves, body feels a bit harder overall, fat is slowly wearing off on my love handles and tummy and chest, but the best part is that I’m now in such a good routine/rhythm that doing this feels super sustainable. I know I’ll easily be able to do this for years to come, hopefully the rest of my life. And 10 months from now, I’ll consider doing a bit more of a harder fat cut for that aesthetic. Being patient, getting your body used to the work, having a year-long time horizon instead of 3 months, all these things allow for a more sustainable approach where you’re able to stay on track, you avoid injuries, and not only will you’re body eventually look the way you want, but most importantly you will FEEL healthy and vibrant, knowing that your fitness regiment is a part of your life now for good. Best of luck to all you skinny fat dudes out there ✌️
I went from chubby to 4 visible abs at 25.
-
It doesn’t sound like a lot to bodybuilders but to the average Joe it makes all the difference.
I love my martial arts, very fun way of burning calories.
I just turned 40 and I'm skinny fat. That's exactly what I want a routine that I'm not dreading doing. Something sustainable and easy.
I'm a skinny fat dude who spent the last 7 months losing 25 lbs (205 to 180) with diet and exercise, but not weight training. So I'm still skinny fat. I'm now 6 weeks into my first ever weight training program and gonna stay at maintenance calories per Dr. Mike's recommendation here. I'm finding it very difficult for me to feel like I'm "doing something" while sitting in maintenance calorie levels, because I don't get the same direct response that I would otherwise get in a cut. So I regularly feel this urge to start cutting because I'm still so fat, but meanwhile wish I could see muscle growth faster because I'm still so skinny. I have to keep coming back to this video to remind myself that it takes time, and I need to just "put the horse blinders on" for the next year. All that to say, thank you Dr. Mike for making this video. It's exactly what I needed.
How you feeling now?
@@quanesshatheseventeenth8617 I'm definitely feeling like I'm getting into a groove. I've been consistently at 178 lbs, so feeling really good food-wise. I'm starting to notice muscle growth (and others are too) which is super exciting/validating. I am tempted to do like a 10lb cut just to slowly reduce my fat %, but will likely wait until the new year for that so that I can work on growing muscle a bit longer.
This was great. Funny, and informative. Good job!
This is super informative! Question for you... have you ever tried a meal plan from Next Level Diet? I got one and I love it!
I was fat as hell, got self concious, and starved myself down to a skeleton. I've been working 2nd shift now, so fitting going back to the gym into my schedule is proving a little more problematic than I thought, especially with constant overtime. But before I was second shift I was able to really commit to it for about a month and a half and in that time I was blown away by the progress I made. Every week I saw a measurable 10-15% increase in my overall strength, and right away my biceps and chest started blowing up. Now I'm trying to figure out how to have a life outside of work, wish me luck dudes.
I love this video. You just described my last few years perfectly. I lost 60lbs then stepped into the gym for the first time at age 40 to build some muscle because I was skinny fat.
Thanks also for talking about the mental side of it, because it is significant. Overcoming my fear of getting fat again to slow bulk was the most difficult part. Getting mentally and physically diet fatigued after a 7 week cut was the push I needed. I bulked for 5 months and gained 11lbs before cutting some off. It sounds silly, but it was a big relief see the weight drop on the first cut after that and know I hadn't "broken" my body and could lose fat again when I needed to.
Thanks Mike. I watched this video when I started my fitness journey in January this year. As someone who was skinny fat, I took abord your advice and only focused on working out and getting stronger and building muscle. I really got into it and made it a habit of working out consistently. With me starting 3 times a week and a few months later I’m working out 5-6 times a week. However, after 6 months of working out I had also gained around 15 lbs. I no longer felt skinny fat, I felt plain fat and I did not like it. So I decided to cut and lost 20 lbs. Now I feel GREAT! For the first time in my life people have actually complimented my physique and I feel comfortable wearing a t-shirt without me feeling insecure about skinny arms or a fat belly.
Thanks for this video. I just lost a bunch of weight (currently skinny fat) and just started lifting. This was enlightening.
Just found your channel. I really like how you talk to the everyman by translating your knowledge through an easy going demeanor. I’ve been struggling to find the right mix of sustainable behavior to lose belly fat and been too caught up I think in a strict diet/workout plan. Knowing that an expert believes that I can do this with slight adjustments to my diet and routine really gives me confidence for the long term. Thanks man.
One of the use-cases for "maingaining/gaintaining" or eating around maintenance while lifting to stimulate muscle hypertrophy, rest and sleep properly, etc. You can see an increase in FFMI while seeing a reduction in BF%!
Would this still work for somebody who has experience in lifting but was never really consistent with it? As in knows how to lift, can do a few pullups and pushups etc... but inconsistent with hitting the gym and eating enough protein. Or just for total beginners?
I played soccer my whole life and was very thin like 5’10” 140-145lbs from 14-22 years old then after college I stopped playing seriously and now I’m like 175lb skinny fat so you’re basically talking about me. Been going to the gym 4 times a week over the last month and this definitely helped set my expectations and plan well.
I don’t think I’m skinny fat, just here for support.
Absolutely love how you break things down so simply and make learning so much fun!
I know 4 dudes one of them ist my Best friend. 10 months gym 4 times a week 1 hour the fucking body he made. Not a single shake nothing Just eating. Now we are all about 33-35 years old and we started going to the gym again. Almost 10 years passed and its fucking awesome how our bodies respond. I think skinny dudes are the luckiest ones in this industry
You have a serious talent of being both informative and hilarious. Thanks for the great info and the laughs :)
Way too many people about things they haven't even started. I found with most "skinnyfat" people what they are missing is muscle because that is just crazy slow to add but they still watch too much IG and compare themselves to their lifetime natural influencers like Liverking (joking, but sadly true) and they feel like they need to be lean which is fine.
Eventually they will still fall into the cycle of massing and getting lean for years, they just get lost in the woods of "but what to do first", training and eat :D
Thank you for the video Mike!
Dr.Mike is too funny but also a genius. Best of both worlds 😂
Coming from the skinny-fat world I can honestly say the one best thing you can do to improve your diet is to omit all inputs that contain added sugar, in all its forms. You'll become a bit of a food detective because the food manufacturers sneek sugar into their products in many ways.
This dude gives THEE best content as far as fitness and dieting for the average American on UA-cam.
I was skinny fat when I started. In two years I went from 75kg to 95kg. Diet was just 2.2g protein per kg(pretty much just 200g a day spread in 4 meals). I really didn't notice much fat gain, I just got alot more jacked. I think as a noob it doesn't hurt at all to just bulk up to whatever weight you want to be, this is just my experience though.
This is such good advice, this is exactly how I did it. Plus when looking at it long term like this it builds more realistic expectations and good habits
Man, this whole "going from 12-15% or 15-18% isn't going to make you a blob" talk is something I need to hear this time of year. I go from my summer self to my winter self and feel like a slob, but no one else in my life seems to think I look different. Body dysmorphia is worse than AIDS...I assume.
If you live the kind of life in which that comparison truly resonates with your experience, you must be pretty lucky!
@@bloopbloop2703 I go inside to sleep in the summer. I'm active the rest of the day, so winter really sucks the life out of my activity levels and it gets to me.
I have went from 185lbs to 153lbs and the only person who has noticed is my mum lol
First fitness influencer I am seeing that actually knows his shit, genuinely seems to care about his audience and keeps it real, all at the same time. Thank you, Dr.Mike. Oh and... did I mention that he is funny as well. Watch out Rebeccas.
Goddammit, Rebecca
Been a skinny fat before. Got a decent physique now. One thing that did help me lose my lower belly fat is resistance cycling. This also helps you with your leg strength if you are scared of squats as a first timer. And, a bit of frequent lower body exercises also help a lot such as swinging leg raises with controlled lowering, moderate weight squats, and romanian deadlifts.
Im dying here .. that rob and Rebecca piece was so well done sir 🤣👌. Skinny stuck inside a fat person 😅
Thanks Dr Mike. You had me cracking up! You're both compassionate and helpful.
Mike's "ditzy girl" impression is golden.
most realistic and best vid ever . shows a grown man isnt selling u bullshit dream , pure honesty and best plan
im skinnyfat, i started to diet and do pushups. my mom asked me if i was smoking crack..... so now im doing what i call an insult bulk... im stacking protein eating alot and working out a ton
W
I would go the maintenance / moderate bulk route, no questions asked. Trying to cut when there is nothing to reveal underneath not only will it yield poor results, it will also stop you from taking advantage of newbie gains. It's a no brainer.
That joke about being 23 years into your "self improvement" journey is one of your most self-aware, witty and relatable jokes I think. Sums up the growth process of so many gym bros from the humble beginnings to the dark side (and even if you don't go to the dark side but when your life becomes very one sided and dominated by tunnel vision/focus on only getting more jacked at cost of other things in life while losing focus of the original goal)
Dr Mike, I sincerely thank you for these videos you make. They really helped me understand better.
I’ve been doing this for 2 year, my strength has exploded but I don’t look that much different and I’m fatter than when I started. It’s tough.
However I’m immensely proud of what I’ve achieved. My volume on incline bench was 90lb in January, I just did 2750! Still look the same though
It's because you have fat over the muscle
Cut my dude
two majour problems
1. nobody wants to eat very less junk for a year
2. nobody wants to wait 1 year to see results
solution:
u can cut fat way faster than u can build musccle ,track calories and protein and slowly see the scale down ,have 10-15 percent bodyfat (yes u can build muscle while loosing fat) and then set your diet to maintnance calories and build muscle (bulk/cut its optional);as mike said
Hey Dr. Mike. Love the template I bought!
I am missing templates for people with a basic homegym - Squat rack, Bar, Dumbells which should be a pretty common combination! Maybe you also want to cater to that audience?
Sure I could switch some exercises from other templates but hey - if i buy that stuff I want it cut to fit. For now the gym free plan is great but I really would like to put my homegym to use again.
I went from 120 pounds and never been able to gain an ouce of weight. Then i educated myself about building muscle, exercise and dieting and now im 150 lbs and "skinnyfat". I've found the best way to get rid of it is continuing a high protein diet but lowing the caloric intake. Variety in workout and consistency is always the key to getting the physical appearance you want.
Thank you for your work, Dr. Mike, it is very valuable.
It would be great if you could make a video on how to combine olympic exercises or variants (Hang Snatch, Power Clean) with basic strength exercises for their usefulness in combat sports, such as BJJ, MMA, etc...
Thanks again!
This video is right here: bjjfanatics.com/products/weight-training-for-grappling-by-michael-israetel - Dr. Mike
@@RenaissancePeriodization Do you include Olympic lifts or do you find them unnecessary in your opinion?
PD: You have a fuc... video for everything. xD.
Dr. Mike's sense of humor is just something else.
Low muscle is more dangerous than high fat so skinny fat people should prioritize building muscle. Dieting when you are skinny fat can worsen metabolic disorders.
If youre skinny fat, this is the best advice ever, and I wish this video existed 5 years ago when I started. I used to be skinny fat, and this was the only approach that worked for me and I just had to figure it out for myself. It only took 1 year to look great!
I’m not even skinny fat but dr mike is hilarious so I couldn’t stop
On the start of my journey. Been going for a month now, basically doing what was recommended here. I can already see results and feel amazing. Patience is key
Me knowing I'm already lost in the bulk: hmm yes surely i just need to bulk further
How did the bulk go?
Generally speaking, most people who end up with that body type just have a lack of physical activity in their daily routine and a diet with too many carbs. Replacing calories from carbs with protein and a basic but consistent routine of body weight exercises and cardio will do wonders. One of my friends did a transformation like this and just cutting out sodas and chips from his diet made a big improvement.
This isnt like hypothetical this is like real shit
Compound movement only for skinny fat people until they build 30 to 50 pounds of muscle. Good 3 to 5 years of consistent training with compound lifts is a good start - 2 days on - one day off - upper - lower - off !
Upper would be as follows - Warm up for 10 minutes and then perform - 1 set of bar dips. 1 set of chin ups. 1set of incline press. 1 set of pull ups. 1 set of bench press. 1 set of bent over rows. 1 set of underbar triceps extensions. 1 set of curls. 1 set of shoulder press and 1 set of upright rows. 10 sets a workout - every set to failure !
Lower would be as follows - Warm up for 10 minutes and then perform - 1 set squats. 1 set straight leg deadlifts. 1 set lunges. 1 set straight leg deadlifts. 1 set squats. 1 set leg curls. 1 set leg press. 1 set leg curls. 1 set standing calf raise. 1 set single leg standing calf raise. 10 sets total again ! Take a day off and repeat from Upper to lower again over the next two days - and so forth.
The volume is low enough to recover fast and repeat the movements again after 2 days of each lift. Make sure u grip hard as u pull up - do not strap up on any lifts - instead grip hard to engage as many muscles possible on each lift. The goal here is to progress to doing more reps every month but to not over kill each body part to a point of waiting a week before u train it again.
U will progress to more reps faster if training this way - than if u do 5 sets of pull ups only every Monday ! This way forces u to do that 1 set of pull ups and 1 set of chin ups every 3rd day - training more for function and rep progression happens faster this way.
As u gain 20 pounds on this routine and progress to doing over 10 pull ups over ur start rep point - start doing 2 sets of each exercise ! When u get to around 40 pounds of muscle and have progressed a lot on ur rep ranges at this point - its time to change to a more traditional bodybuilding routine - at this point u are stronger, have some muscle to play with, u got a good idea of mind and muscle connection. Now is a good time to start playing with some isolation movements - fine tuning every body part and training with higher volume.
Monday Chest, Tues Back, Wed Arms, Thur Shoulders, Friday Legs -Weekend off ! 15 to 20 sets per workout 4 to 5 exercises for each body part - not all sets are to failure - only the last set of each lift is. Or u can try ...
Monday Chest, Tues Back, Wed Legs, Thur Shoulders, Fri Arms - Weekend off ! Also make sure u are eating at least 4 meals a day of good food - no junk.
As far as rep ranges for bench, squats, calves, shoulders, curls or tricep work - 8 to 12 is the sweet spot for most lifters. U dont have to bench press if u dont want to - u can do push ups instead or push ups where ur feet are up on the stairs and hands down on the floor for upper chest and core work. If u can only do 3 pull ups or 3 chin ups - put a chair or a bench some sort of stool u can stand on and rest ur feet on the stool behind u as u pull up - So start with ur 3 reps of pull ups, then rest ur feet behind u on the stool and rep out as many as u can - or help ur self up from the stool and then step off and lower ur self under control until u get to 10 full reps at least this way. Be creative ! Good luck ! Eventually u will do 10 to 13 pull ups without any assist tactics, from there it will just get better, it can go as high as 30 to 40 reps if u train and eat good food consistently.
You the man Dr Mike. Love the humour.
"I'm sorry Rebecca's, I didn't mean to use your name" 🤣🤣🤣you earned my like early in this one 😂😂😂
This dude's banter LMFAO
This is the first really sound, practical, straightforward and actually working advice for skinny fat people
I only here to follow the story of Rob and Rebecca :((
As a skinny fat guy myself, the most important thing I'd say is to not eat so much till your full every meal. Instead, eat till your about 80% full, but eat more frequently. Bloating is usually the problem.
Love your videos. Would love to see one on “hardgainers” or people who have trouble adding mass. I find it ridiculously difficult to eat enough calories to gain weight.
Start drinking your calories. Oats, milk, protein powder, a banana and peanut butter. Blend that stuff up it's so easy to drink like 600+ calories that way. That's my go-to shake if I find myself short at the end of the day.
@@FirinMahLazer1 Don't forget the Nutella. 😋
Already made: ua-cam.com/video/UOpptHZaB0E/v-deo.html - Dr. Mike
I started lifting about 8-9 months ago, being very skinny ( 58 kg, 1.77 m ). My abs were not visible but my belly was flat ( so technically i was skinny fat ). For the first 3-4 months of training I gained about 1-2 kgs eating at maintenance calories and the next 5 months I gained about 10 kgs, obviously bulking (which I think is a lot). So now I am sitting at 70 kgs and starting my first cut ever, mainly because I got a pretty big belly for my standards and even love handles which I never got before lol. If I have found your video earlier I would have avoided this messy cut haha
Needed to hear this one for myself,Dieted and trained but been stuck at maintenance for at least 8-14 months wondering why i am no longer getting stronger and scared to eat more (getting fatter) as my current diet makes me feel full.
Maybe i need to go look at what food im intaking and stop being scared of putting on a couple of pounds.
Thanks Mike :)
He said that you shouldn't feel full. So, you are eating too much...
If you're scared to get fatter, do a fat loss phase and get really lean first! - Dr. Mike
@@luisislas2162 Well i would not say i feel like im stuffed i would say it is more like im used to eating that amount of food so im comfortable with the calories if you know what i mean.
If i was eating to much then i would be gaining weight which i have not done in almost a year at this point.
I think what Dr Mike said about maybe dropping some carbs and increasing my cardio a little to trim out some more body fat before i increase and try and gain some strength sounds like a great idea and what im going to do in the new year.
Scott the Video Guy telling Mike to shove it by not dropping the link. I'm crying laughing here. Class!
This is so valuable to me. I’m currently 6 months into hard, consistent training for the first time and while I’ve made some good gains I definitely have way more fat than I’d like. My plan was another 6 months then cut but it feels like an impending doom where I might try to cut too hard and lose too much muscle. Think I’ll try eating at maintenance for the next 6 and see how that goes instead
Good plan. Don’t sweat a little body fat. Cut in six months, and you’ll be better off long term!
@@shaneholmgren4007 thanks man, appreciate the advice. I have gone from ~65kg to 83kg in that time tho so might be more than a little fat haha
@@shmurfy4971 A good indicator is body weight movements like weighted pullups or dips, if you aren't progressing in strength in those while bloatmaxing then the ratio of weight gain is skewed. Nearly 20kg in 6 months sounds like a bit overboard...
@@frysebox1 Thanks. that’s something I was wondering about actually, I started doing chin ups again recently after switching to exclusively pull downs for the last 4 or 5 months and I’ve actually gone from 6ish reps in a set to now 4 lol. I thought it would have improved since my pull downs have been improving a lot but nope
100%, and then when you cut just go for a pound per week for 8 weeks and see how you look and feel. Easy! - Dr. Mike
Lex Luther's head on superman body. Great video.
Came for the fitness advice, stayed for the dirty jokes.
"he's shaped like a...pear" is how I would always describe my skinny fat dad.
Personally as a skinny fat newb I cut first without lifting (stupid of me) and ended up looking like gollum, but after I bulked and started lifting (11 months now) I still ended up looking better even as my abs disappeared because after 8 or 9 months my shoulders/traps/chest were bigger.
Dr. Mike- you are absolutely ridiculous (but in a good way). I come for the fitness advice, but really, I'm here because you're a very f'ing funny, warm and empathetic person. I laughed out loud several times at this video. Thank you for making these videos! :)
The solution is called trenbolone.
This describes me exactly, really glad to know I had already stumbled upon a lot of the correct habits when I started. Currently sitting at 155 5'10" and starting to see muscle adding and belly fat lowering. Prob still have at least 10 lbs or so of belly fat to go, but I am starting to see something after a couple months.
Are you at maintenance or calorie surplus?
Great video. Skinnyfat guy here and been going to the gym for the past 3/4 months and not seeing the results I want, but glad to hear that all the lifting isn't for nothing and when I eventually cut in a few months I should hopefully see a transformation.
there's also my kind of skinny fat where I had average amounts of muscle (when I cut I found out) but the fat distribution is horrible and so I just looked skinny fat
Wish I heard this before gaining 20lbs in 3 months for bulking. Great advice.
Skinny fat? You should LIFT! If you build muscle you will appear less fat. When your chest and shoulders get bigger your stomach is smaller by comparison.
So fucking glad i found this channel man 😂