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  • What's going on Nation? I'm Scott from muscularstrength.com and today, I'm going to be talking to you

  • Yeah, you know who you are you've been asking for this video practically in the comments section of every one of my other videos

  • So this one's for you the men and women who've self labeled yourselves skinny fat

  • But what exactly is skinny fat? Well if you currently ask any fat. You would know but for everyone else

  • It's someone who can be described as skinny and fat at the same time hashtag confused right you're thin

  • But part of your body is still jiggling just a little bit when you walk around

  • Well the reality is that you're just under trained and although you might be pretty thin

  • You still hold on to some fat especially around the belly and chest area

  • But before we get to how you're going to fix this let's first understand

  • What caused it in the first place being skinny fat can generally be attributed to one of three reasons number one?

  • People who were overweight to begin with tried to diet down, but their diet was too extreme

  • Then as a result they managed to lose a ton of fat

  • But they also lost a ton of muscle mass in the process as well

  • number two people who were skinny all along and then decided to start working out to build some muscle and

  • unfortunately instead of building muscle

  • they started packing on fat because they didn't know how to properly train or

  • Plan their meal plan and number three people who are just naturally skinny

  • Don't workout and eat like crap now all these scenarios lead to the same result a skinny, non

  • muscular look with some

  • persistent fat reserves

  • Around your belly chest arms legs it may be a little muffin top going on - so does it sound like you well if it

  • Does I'm sure your next question is

  • What can you do to fix it first of all we have to look at your meal plan if you're skinny fat?

  • Person this means you've got a fairly efficient metabolism

  • Well, it should just be regular fat instead of skinny fat and the problem with your current diet

  • Is that it is not good enough?

  • Period you've been making loads of crappy food choices and most likely

  • You don't even know what your calories and macros are for the day should be ringing any bells guys in a nutshell

  • You've been probably eating in a caloric surplus

  • But most of the foods you're consuming are unhealthy high in fat high in sugar and very low in protein

  • You can't expect to build muscle without an adequate supply of protein guys, but since you're on a caloric surplus

  • All these extra calories are simply turned into fat and stored in your fat cells

  • Leaving you wondering why you've been eating more

  • But not seeing any muscle gains so what I want you guys to do is watch my meal plan video very carefully

  • Even two to three times if you have to until you

  • Understand how much and what you need to be eating in

  • order to gain muscle

  • My meal plan video is probably the most easy to understand meal plan video in the entire world and I will take it one step

  • Further and even post the video link as well as the link to the article version of the video

  • Down in that info section below, so you can literally copy and paste your information

  • Into my calculations and boom meal plan is complete

  • But remember guys once you construct your meal plan with a specific goal for calories and macros for the day

  • You need to actually follow it daily now

  • It's okay, if you diverge from the plan every once in a while

  • but the majority of your eating should be according to your meal plan and

  • Don't even ask me how many cheat days you're allowed to have

  • Listen I don't care how many cheat days you have guys that's your problem

  • Do you want to reach your goals fast, or do you want them to take ten times as long?

  • That's gonna be your answer to how many cheap meals brownies ice creams fraps chips cookies

  • And how much candy you can have now let's move on to your training most people don't realize that it is possible to eat

  • Right in terms of quality and quantity and still not make gains even though

  • They're training hot well sometimes training. Hot is not all that matters

  • What's more important is training smile? Just going to the gym every day is not going to cut it guys

  • Similarily to the meal plan you have to follow a specific

  • Program geared to progression and results and stop winging it every time you walk through the door

  • So if you don't already have a program

  • I suggest you go to my site muscular strength comm

  • Click on the programs page and pick a program that best suits your everyday life and your goals

  • I now have five to choose from and you can access all of these programs once you join as a Platinum Member

  • But regardless of the program you choose to follow the main problem with skinny fat people and hot gain is is

  • That they are doing the right exercises, but they don't know how to properly perform them because they're lacking mind muscle connection

  • So they end up training the right muscles

  • But they're not able to maximize muscle engagement for proper muscle damage and regrow so if you're one of those people

  • you need to take a step back and

  • Reconsider your training stop ego lifting go back to lighter weights and start developing your mind muscle connection

  • properly perform slow controlled reps and feel each muscle activate with every repetition

  • And if you need more help with this concept

  • I will link you to my video on my muscle connection down in that info section below

  • Now if you do that and stick to the meal plan we talked about earlier

  • I can guarantee you that your skinny fat days will be behind you sooner than you think and now for the question

  • You've all been waiting for should you cut or bulk first if you're skinny fat now in the vast majority of cases I?

  • Wouldn't recommend cutting if you're below 18 percent body fat

  • I would recommend bulking with a slight surplus

  • Which you will know how to do once you read my meal plan article or watch the video now

  • Why not cut first well simply because you'd be wasting your time

  • Being skinny fat doesn't mean you're actually fat

  • You just have some extra fat that will start going away as soon as you start to put on more muscle

  • This is called body recomposition

  • Even mathematically speaking guys your body fat percentage will drop as you gain muscle, but the amount of fat

  • You are losing is minimal or you might even gain a few pounds bear with me, and I'll explain

  • Let's say you weigh, 150, and you're at 15% body fat that means

  • 22.5 of pounds of your body weight is stored fat now

  • Let's say you've trained for a year stay the NASA light caloric surplus and gain 20 pounds of muscle

  • Which is very reasonable as a natural athlete especially?

  • If it's your first year of training so now after a year you're now a hundred and seventy pounds

  • but you haven't gained much fat if any at all now if you do the math you'll find that you're

  • Magically probably at like 12% body fat now because you still have around

  • 22.5 pounds of body fat on you

  • But because you gained 20 pounds of muscle

  • The ratio of fat to muscle is much smaller

  • So if you really think about it the whole skinny fat problem

  • Simply comes down to a bad muscle to fat ratio

  • The only reason why the fat you currently have seems like a lot is

  • Because you have practically zero muscle mass to support it

  • Therefore it's not really a lot. It's just kind of like an optical illusion of fat on your body to sum things up

  • Personally, I don't see a point in trying to cut down

  • Before you start gaining muscle. It's a waste of time and in fact

  • It's much harder to gain muscle with a very low body fat percentage

  • And you'll just end up burning more muscle mass and becoming even skinny of fat

  • So unless you're way above 18 percent body fat

  • You need to start lean bulking and that means that hearing to your meal plan and gaining muscle slowly

  • Without putting on too much or any fat at all. I mean think about it

  • Have you guys ever seen me get fat in like the ten years?

  • I've been doing this you have it that's because I never dirty bulk

  • I followed by meal plan and I crushed my workouts three to four times a week

  • This way I can keep gaining bits of muscle without gaining too much fat

  • And then have to cut it all off to show off my gains and one last thing before I let you guys go

  • If you fall under the general category of skinny fat

  • Then you're most likely a beginner in the fitness world actually you're definitely beginner in my book

  • It doesn't matter how many years been lifting what matters is your result

  • So you may have been lifting for a few years

  • But because you never learned how to maximize your time in the gym and your meal plan or in other terms the basics

  • You're still a beginner

  • so in your case

  • It's probably safe to say that you'll be able to gain muscle and lose fat at the same time if you stay on a slight

  • caloric surplus

  • Which is around 250 to 500 calories over your tdee be sure to smash that like button if this video helped you

  • Subscribe and definitely click that bell if you want to make sure you never miss any of my new videos

  • And as always guys more good stuff coming soon

  • See ya

  • One quick tip before I let you guys go for those of you who want a refresher course and some of my most recent

  • Videos on YouTube or maybe you just don't have time to sit down and watch them all over again

  • I actually post them an article format on my website all you got to do is click the article and you'll find the actual

  • YouTube video posted at the top

  • But as you scroll down. You'll see there's a full description of the video along with photos to go along with it

What's going on Nation? I'm Scott from muscularstrength.com and today, I'm going to be talking to you

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B1 US fat muscle skinny meal plan body fat

Why Are You Skinny Fat? | Should You Bulk Or Cut?

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