Skinny Fat Man

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Diet Plans and Workout Routines to Burn Fat and Build Muscle Naturally.
Home » The Ultimate Workout & Diet Plan for Skinny-Fat Guys
This Skinny-Fat Workout and Diet Plan shows you how to go from ‘Skinny-Fat’ to fit as quickly as possible. This plan to fix skinny-fat has worked for me, it’s worked for others, and it will work for you.
Jaden went from skinny-fat to ‘steal your girl’ with the help of this plan. He’s not the only one. Check out Iron & Grit Students Dany and David, both hard working chaps who when from skinny-fat to fit with this guide:
Now that I’ve made my point, let’s get down to business.
This article gives you all the knowledge you need to build muscle and burn fat at the same time – to go from skinny-fat to fit.
It includes a special diet plan designed especially for skinny-fat guys, a skinny-fat workout lan, and much, much more.
This article explains how I conquered skinny-fat for good, and it’s how you can beat skinny-fat-ness forever.
This video provides a good overview of the skinny-fat condition, what causes skinny-fat, and how to fix skinny-fat.
I used to be a skinny-fat guy. I had all the traits of a skinny-fat physique: Love handles, belly fat, man boobs, skinny arms, and legs like twigs.
But that was a long time ago. Now I’m lean and muscular.
You wouldn’t think it when you look at me, but if you saw me today you would never guess that I used to be a skinny-fat guy.
That’s because, I’m proud to say, I transformed my doughy dad-bod into an athletic physique:
Even my face went from round and chubby to defined and handsome.
I admit that transforming my physique wasn’t an easy feat. I had to overcome the same challenges that all skinny-fat men face.
But I’m living proof that with the right formula you have a fighting chance to go from skinny-fat to fit. And you can do it in record time if you stick to the script laid out for you in this text.
Without the knowledge below you don’t stand a snowball’s chance in hell. So read it all from top to bottom and let it sink in. This is likely the most comprehensive and actionable article about how to overcome skinny-fat on the planet.
This article is a big one, so grab a protein shake and get comfortable. When you’re ready to begin, all you have to do is start…
With desire you can achieve anything. Without desire you’ll fail miserably.
It’s not an easy road ahead, and you have to want it bad enough to keep going when things get tough.
That being said, anyone can beat skinny-fat-ness. It’s hard, but if you want it bad enough YOU WILL make it happen.
Your body transformation won’t happen overnight. It will take time.
Being straight with you here – My skinny-fat transformation took a long time. BUT, it took me much longer than it could have taken because I had no idea how to really build muscle and lose fat.
I learned the hard way through trial and error. (Lots and lots of trial and error…)
I hit the gym faithfully day after day after day after day for years. I tried new exercises, workout routines, training equipment, bodybuilding diets and all kinds of supplements. Looking for the secret formula or magic pill that would give me what I wanted. Sadly, there is no magic pill (but there is a secret formula which I will reveal to you later).
My journey was full of ups and downs, with plenty of set-backs and frustration. At times I felt completely de-moralized. I wanted to quit. There were weeks at a time where I trained faithfully without much progress in my physical appearance.
It was tough but the struggle was worth it. My relentless pursuit allowed me to discover what works and what doesn’t. 
Sure, my skinny-fat transformation took longer than it should have, but fortunately for you, my pain is your benefit. You can get a great physique in less than half the time it took me.
Is it worth the time, effort, sweat, tears, pain, planning and hard work?
100% without a doubt, building a strong, healthy, good looking physique is one of the most rewarding things I’ve ever had the pleasure of doing.
The benefits of building a great body are incredible and need to be experienced in order to be fully understood. You’ll see what I mean when you transform your physique.
Yes, it takes a lot of time, energy and sweat. It’s painful at times. But commit to the process and make a promise to yourself that you will never give up.
Then all you have to do is keep making progress day in and day out.
Anything worth building takes time.
Although it was a grueling journey at times, the rewards are well worth it.
Once you start seeing results it becomes fun. You begin to crave the process and look for new ways to improve. That’s when you know you’re on to something.
You will notice a difference and others will notice, too.
Once you go from skinny-fat to fit, you will enjoy:
If that sounds like something you’re interested in, then you’ve come to the right place.
It’s much easier to build the body you want if you know what you are doing.
Unfortunately, most people don’t have a clue what to do, and they end up spinning their wheels. This article will cue you in and set you on the right track so you don’t waste valuable time.
It took me a long time to perfect my training routine and diet, but once I did, my muscle mass exploded and my belly fat vanished for good.
This article shows you exactly how to stop being skinny-fat and get ripped as fast as possible.
But first we need to understand the enemy before with can defeat it.
(Note: If you’re reading this, you probably already know what ‘skinny-fat’ is, and if you do, you can skip the next section. If you’re not sure if you suffer from the skinny-fat affliction, read this next section to find out.)
Skinny-fat is a body type in which someone is both skinny and fat at the same time. (Go figure.)
Skinny-fat people have very little muscle mass while having body fat around their butt, thighs, belly and waist.
Another way to put it is that skinny-fat guys look skinny in a T-Shirt, but fat with their shirt off.
Skinny-fat guys are usually somewhere around 18-28% body fat.
Typical features of the skinny-fat body type are:
If you have any or all of these skinny-fat symptoms, you’re not alone. Skinny-fat guys are everywhere. It’s a very common affliction.
Walk down the street of your town and 4 out of 10 guys will be skinny-fat.
If you’re part of the skinny-fat demographic, don’t worry. There’s hope for you yet.
Even if you’ve “tried everything” without results, you need to take a look at this…
Yes, it’s true – I was full blown skinny-fat at one point.
When I started lifting weights things got a little better.
Weight lifting made me bigger and stronger, but I still wasn’t even close to being ripped.
After weight training for what seemed like forever, I went from skinny-fat to just kind of… fat:
I didn’t get it. I worked out all the time but my body looked like poo.
Months of training turned into years of training, yet I still wasn’t getting the chiseled physique I wanted. I began to get discouraged. Maybe even a little depressed.
Since I didn’t know what else to do, I just kept going, even though it took every ounce of my willpower to drag myself to the gym.
I was determined to get jacked. I knew a breakthrough must come eventually if I kept pursuing my goal.
Finally, after years of trying every exercise I could find, I finally found the key to unlock my physical potential.
Shorty after making this discovery, I looked like this:
After months of hard work. This isn’t even my final form.
I had the breakthrough I was looking for.
Once I understood the main reasons I was skinny-fat in the first place, I knew exactly how to fix it.
I realized that skinny-fat guys have unique challenges to overcome.
They can’t train like a regular guy and expect to get jacked. They need a special plan that is tailored to their body type.
I completely revamped my training routine by incorporating this new knowledge and the results were drastic.
That special plan (found in this article for free) is the answer to the problems skinny-fat guys face.
This skinny-fat solution will make perfect sense once you know why you’re skinny fat in the first place.
You will believe in the solution, trust the process, and succeed at getting ripped. Meaning you can fix skinny-fat forever!
The three reasons guys are skinny fat are:
Nutrition, exercise, and testosterone are like a three legged stool:
All three legs of the stool work together to hold up a healthy, athletic physique.
Remove any one leg and the stool falls to the floor – BOOM! You can sit your skinny-fat butt on the ground now.
Let’s dive into each of the skinny-fat causes.
Your diet will make you or break you.
The right food gives you energy, strength, focus, and vitality.
The wrong food results in misery, malaise, and a skinny-fat body.
It’s impossible to have an athletic physique if you are malnourished. The modern diet is trash and it is kill you slowly and makes you feel terrible in the process.
The best way to kick a poor diet is to learn about nutrition. (If you only know when you are eating…)
Once you understand that everything you eat either helps you or hurts you, you’ll start eating the right stuff.
My skinny-fat diet strategy is simple:
Get enough of the right foods and avoid the wrong foods.
The average skinny-fat guy’s diet is awful, and can be summed up thusly:
Carbohydrates are filler calories that make you fat. Protein builds muscle and keeps you lean.
Unless you’re an athlete, you don’t need carbs. Human beings are meant to eat meat.
Proteins are the Building Blocks of Life
Animal protein is best, because it bring animal fat with it. Animal fat is essential for proper digestion, vitamins and minerals, and healthy cells.
Steak, chicken, turkey, ribs, fish, eggs, and my personal favorite – thick cut cherrywood bacon, are excellent sources of protein.
Grass-fed, free-range, fresh caught, and organic varieties of meat are the best option.
However, any type of these protein foods is better for you than any type of carbohydrate.
The only good carb is one that comes from a green vegetable.
Refined carbohydrates are especially bad for your health. Processed carbs with filler ingredients are the worst thing you can eat.
Sadly, skinny-fat guys fill up on refined carbohydrates, like sugar, corn syrup, and processed grains, wheat and rice.
These ‘foods’ stick to your gut like glue.
They contain empty calories that do nothing good for you.
Empty calories never make you feel full. They don’t provide enough nutrition to make your body signal it’s had enough.
That’s why you can just eat and eat and eat snack foods nonstop. All these extra calories become stored as fat.
Empty calorie foods wreck your body.
They are full of sugar, fat, and fake ingredients.
These things make you skinny-fat, and if you eat too much you’re bound to get fat-fat, sick, and suffer from chronic fatigue and illness.
When you’re fat, sick, and tired all the time you will find it harder and harder to workout.
This creates a dangerous downward spiral where your muscles waste away while your belly gets bigger.
Avoid fake foods and artificial ingredients because they DESTROY your metabolism and motivation.
On the other hand, natural foods provide the nutrients your body craves.
Fresh meat, vegetables, nuts and seeds are excellent sources of wholesome nutrition.
You need protein, healthy fats, vitamins and minerals for health, energy, and wellbeing.
You’ll need even more nutrition to maximize muscle growth and inhibit belly fat. Getting vital nutrients is key to fixing skinny-fat.
Remember this point about nutrition:
You can build a strong body with whole, natural foods, but you will destroy your body with sugar, unnatural fat and fake ingredients.
Food is fuel. Don’t fill up your tank with premium fuel then park in the garage. Put it to work and take it for a ride.
It matters what you demand from the food you eat. For example, if you eat a sirloin steak and watch Netflix all day then the steak will be stored as fat.
But it you eat a steak and crush weights in the gym, then the steak will turn into muscle. All because of demand.
Your body doesn’t care if it has muscles or not. It’s up to you. It will only grow if you demand it to.
Eat Twinkies instead of steak and you’re screwed either way.
Get your eating in order, then learn how to train for muscle gains…
Unless you do things that are physically hard you will become physically soft.
The right training routine is essential to transform your body.
Weight lifting is the best way to reshape your physique. There’s no better way to build muscle, and you need muscle mass to fix a skinny-fat physique.
You want to go from a pear-shape skinny-fat body to a ‘V-shape’ athletic body, and that means putting muscle in the right spots.
The only way to build quality muscle is with a quality training routine.
I’ve noticed that most skinny-fat guys do not workout. The few that do workout do not know how to workout correctly.
I see these poor guys spinning their wheels in the gym going nowhere fast.
Common training mistakes I see skinny-fat guys make are poor exercise choice, bad technique, inconsistent effort and lack of intensity.
The ‘secret’ to transforming your skinny-fat physique is to BUILD YOUR BODY WITH THE BASICS.
The basics lifts – Squat, Deadlift, Bench Press, Chin ups, Pushups, Dips and Rows – are the best exercises to build muscle.
All athletes, actors, action heroes, fitness models and military personnel reached the apex of physical fitness with these basic exercises.
If it’s good enough for them, it’s good enough for you.
Once you get comfortable with the basic exercises, crank up the intensity. Lift until it feels like your arms are going to fall off.
The magic happens in the last few reps.
Those critical last few reps that feel like your muscle is going to explode is what makes them grow.
You don’t have to go out there and kill yourself the first day in the gym, but you must push yourself.
Each workout should be progressively more challenging than your last.
And if you’re not sweating, panting, and grunting then you aren’t working hard enough.
If you’re a runner, 20-30 minutes a day, after your weight training workout, is plenty.
Running will not help a skinny-fat guy get in shape.
Jog on the treadmill all you want. It won’t transform your physique in a notable way.
You might lose a few pounds, but you won’t keep it off. You will inevitably end up skinny-fat again when you stop running.
You might even end up skinny-fatter because you didn’t see real results anyway, so why try?
Muscle turns your body into a fat burning machine.
Muscle burns calories 24/7. The more muscle you have, the more fat you burn.
Once you build a base layer of muscle mass it’s easy to maintain. Seriously, once you are ripped it is very easy to stay that way.
You need to pack on that quality muscle mass with weight training and clean eating.
Pay your dues, build equity in yourself, and it will pay dividends for a lifetime.
But before we get into all that, we need to talk about the power of sex hormones. Specifically testosterone, and how to raise your testosterone levels naturally.
Testosterone is what separates the men from the boys. Literally.
Testosterone is the male hormone and is responsible for masculine traits such as muscle development, a deep voice, and a chiseled jawline.
Low testosterone will limit your ability to build muscle mass and increase fat retention.
However, raising your testosterone levels will increase muscle mass and burn body fat.
Several factors influence testosterone levels, such as genetics, diet, and your environment.
You can increase testosterone naturally with weight training, proper diet, and avoiding xeno-estrogens that kill testosterone.
Weight training is the best thing a man can do for physical and mental health.
The body yearns to be used. When you use your body it gets stronger. When you don’t use your body it rots.
Lifting weights triggers your body to produce testosterone. This is an adaptation response so we can meet the demands of our environment.
It’s a survival mechanism. Your body must rise to meet the demand placed upon it or die.
We are biologically wired to survive and, by Grand Design, were born to thrive.
If you place demand on your body to get stronger, it will.
In order to get stronger, it will produce testosterone to support the muscle mass necessary to meet the demands of your environment.
Getting ‘fired up’ also boosts testosterone. You need to get fired up in the weight room to lift heavy weight. Focus is a trait of high testosterone.
Muscle and strength is a natural adaptation response that has kept our species alive for hundreds of thousands of years.
Your body produces testosterone naturally when your lifestyle demands it.
Elevated testosterone levels are your body’s response to the environmental stress. Stress (lifting weights) force you to grow in order to handle that heavy weight next time.
Combine weight training with a good diet and you have the recipe to boost your testosterone levels naturally. (I know because I’ve done it.)
To increase testosterone you need to eat the right foods.
Coincidentally, natural testosterone production requires natural foods.
I raised my testosterone by over 200 points without drugs or supplements. My body looks drastically better now.
Humanely raised animals provide the protein, healthy fats and cholesterol needed to produce testosterone naturally.
Whole eggs are another great food that builds testosterone.
Fat and cholesterol are building blocks of hormones that keep you healthy. Any advice demonizing cholesterol is meant to turn you into a girly man.
Make sure your body has the ingredients necessary to build the testosterone it desperately needs.
You won’t find those ingredients in a box lunch or frozen dinner. But, you will find them in a juicy steak and scrambled eggs.
(Related: The #1 diet to boost testosterone naturally is the Steak and Eggs diet. Try it for two weeks to bring you testosterone production back on track.)
The best workouts for skinny-fat guys achieve the following goals:
First and foremost, you need to build a solid foundation of muscle. This requires a balanced training routine that targets every muscle group.
You MUST build muscle to banish skinny-fat forever.
Without muscle any fat you lose can come back easily. So, building muscle is key.
When building a muscular foundation emphasis is placed on the legs and back. Your legs and back are the largest muscle groups. Therefore training them builds the most muscle and burns the most calories.
Extra attention is given to the upper back and shoulder to create a wide upper body.
Skinny-fat guys have narrow shoulders, a small back and chest and big waist and hips. Secondly, you need to build muscle in the right spots.
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