Thread by @theoliveranwar

The worst body type you can have:

Skinny fat.

I've helped 100s of men go from skinny fat to jacked.

Here are the 10 steps you should follow:

(Bookmark this)

By "skinny fat"

I'm referring to somebody with:

• Narrow shoulders
• Fat around your waist
• Low muscle mass percentage
• High body fat percentage
• Low testosterone levels
• An unathletic body

Tick these boxes?

You're skinny fat.

Follow these 10 steps to get jacked.

1) Slight Calorie Deficit

Skinny fat individuals should not be heavily "cutting" or "bulking".

Instead, eat in a slight calorie deficit to lose fat while building muscle.

Eat 300 calories below maintenance.

Use an online calorie calculator to estimate your maintenance level.

2) Eat More Protein

Skinny fat individuals need more protein so they can build muscle while dropping fat.

Aim for 1g protein per LB bodyweight.

180 LBs = 180g protein per day

Split this up throughout the day as this will aid in muscle building and protein synthesis (MPS).

3) Stick To Whole Foods

Nutrient-dense whole foods work best for skinny fat individuals.

These will reduce inflammation and are more thermogenic than processed junk.

Meat, fish, eggs, grains, potatoes, fruits and vegetables are great options.

Cut the fast-food and Uber eats.

4) Minimize Sugar Intake

Sugar causes inflammation, increases your appetite and reduces your testosterone levels.

It is also highly addictive and will be a contributor to why you are skinny fat.

Keep processed sugar to a minimum.

Sugar from whole fruits is fine.

5) Prioritize Lifting

You should aim to lift 3-5x per week consistently.

Your training is going to be the biggest driver of muscle building.

Spend 80% of your time lifting weights.

Spend 20% of your time doing cardio.

Too much cardio will keep you skinny. Weights = muscle.

6) Progressive Overload

Aim to get stronger on your compound lifts each week.

Focus on the "big 5"

• Squat
• Bench
• Deadlifts
• Rows
• Overhead Press

Track these lifts and aim to lift more sets, reps, weight.

Higher volume training is best for skinny fat individuals.

7) Lift In The 6-15 Rep Range

Stick to lifting with moderate to high intensity.

This means lifting in the 6-15 rep range.

Lift in the 6-10 rep range for compounds.

10-15 rep range for isolations.

This is the most optimal to increase muscle mass if you're skinny fat.

8) Sleep 7-8 Hours

You have zero chance of building muscle if your body is not recovered.

Poor recovery will increase cortisol (stress hormone) and prevent you from cutting fat.

More sleep = higher recovery = more chance to build muscle and cut fat.

9) Avoid Alcohol

Many people are "skinny fat" because they drink excessively.

Alcohol is empty calories with no nutritional benefit to your body.

Less alcohol will:

• Improve sleep
• Increase training performance
• Reduce unnecessarily cals
• Increase testosterone levels

10) Consistency

It's going to take you at least 6 months to change your body composition.

This is not a quick fix.

Be consistent with the above 9 steps and within a year you will be leaner, more muscular and on the path to getting jacked.

Be patient and trust the process.

I'm looking to help 5 high performers:

🔥 Drop 15-75 LBs of fat
💪 Gain 5-10 LBs of muscle
🚀 Skyrocket their energy levels

In 3 hours per week and without a restrictive diet.

Want in? DM me.

(NOT FREE)

x.com/messages/compo…

I guarantee you'll achieve this or I'll work with you for free until you do.

I've helped 100s of high performers look great, feel great and be great.

Here are the results you can expect working with me and my team.

This could be you. 👇