What’s up everyone.
Today I wanna go over dealing with that “skinny fat” physique and best things we can do to improve that.
Now I recently helped a client Ryan get in the best shape of his life so far.
He came to me in his words “feeling lost with his training/nutrition”
He had that typical skinny fat look which was a lack of muscle mass/too much body fat.
The plan was to get himself as lean as we possibly can at first…to then set the platform to build upon down the road.
We done just that in around 8 months time of solid work.
See pics below.
Here’s a couple of non-negotiables that are gonna help you get leaner/maintain muscle tissue below.
1) Calorie deficit.
Obviously this is a no brainer and the most important out of all these tips.
A 250-1000 calorie deficit per day is a good range to be in depending on how much fat you've actually got to lose.
A good rule of thumb is to shoot for a loss of 0.5-1% of body weight per week.
You'll be on the higher end of this if you're on the higher end of the body fat percentage scale.
2) Lift weights 3-5x per week.
Lifting is the signal to keep that hard earned muscle mass hanging around when you're in a deficit.
You've still got to train as if you're trying to build muscle.
Train close to failure by taking sets to within 0-2 RIR (Reps in reserve)
Don't push overall volume too high though, as you haven't got the same raw materials for recovery.
Find a split/frequency that allows you to get your total weekly volume in and get to work.
Training is not about what you can do, but what you can recover from.
3) Carbs around your workouts.
Anyone who says you can't eat carbs and get lean is talking out of their ass.
If you're used to eating carbs, slashing them drastically is fucking idiotic and will lead to sub-par performance in the gym.
Base a lot of your daily carb intake around your workouts for when you'll utilise them most.
This will help you keep your energy levels and performance high in the gym, helping to maintain that hard earned muscle mass.
4) Eat similar foods daily.
This will make this fat loss process much more effective.
Stop worrying about having variety all the time in your diet and eating like a child.
Pick certain foods that you like, can prepare easily, and eat them every single day.
This just takes a lot of guesswork out of the equation as you’ll know the specific calories and macros for the foods you eat off by heart.
Getting yourself on autopilot and in a routine is a game changer.
Simplicity is key!
So there you have it…a good few tips to show you how I’ve helped many people sort their physique out once and for all.
Interested in working with me?
I’ll help you get jacked without all of the nonsense in the industry.
Don’t waste another year by doing it all wrong and second guessing yourself.
I’ll sort you out properly.
Book a FREE consult call with me below to learn more.
https://calendly.com/francismelia/
Talk soon.
Francis.