how do you actually fix skinny fat and build an attractive physique?
the hormonal and metabolic science behind effortlessly losing fat and gaining muscle, and why most people's approach works against their biology
i’ve been through all stages of fitness.
i’ve been skinny fat, i’ve been skinny, i’ve been fat, and i’ve been lean.
when i first started out in the gym i was skinny fat and my only goal back then was to get abs.
through months of dieting on 1500 calories i’ve finally seen my abs for the first time.
but another major issue occurred. i’ve gotten extremely skinny. had zero muscle mass. and my physique still looked off.
because now… i achieved abs, but every other part of my body looked like i’ve never touched a weight before.
and if i had to do this all over again with my current knowledge about building your physique i can guarantee that i could’ve cut it down to a few months without getting extremely skinny.
the last few months i’ve been making extreme progress. i’m talking about veins popping in places i’ve never been able to imagine.
strength constantly going up, in fact, let me share some of it on a few compound lifts:
(i’m currently sitting at around 74kg at a height of 180cm so take this into consideration.)
bench press: 100 kg for 3 reps. 1.35x bw
pull-ups: 30 kg for 4 reps. 0.40x bw
dips: 60 kg for 3 reps. 0.81x bw
overhead press: 65 kg for 3 reps. 0.87x bw
when i first started out with the gym, that list looked completely different. let me walk you through:
bench press: couldn’t bench the bar so had to use 5 kg dumbbells
pull-ups: couldn’t do a rep
dips: couldn’t do a rep
overhead press: had to use 5 kg dumbbells again
as you see, my strength improved massively, but also my physique.
let me show a comparison picture.
here’s how i started out with the gym:
skinny fat, so decided to go on an extreme diet with 1500 calories.
which resulted in me looking like this:
as you can clearly see…
still extremely skinny, zero muscle mass, i had a bit of abs, but just not enough muscle to show it.
and this is my current point:
as you can clearly see, pretty much everything developed.
i got leaner. bigger and stronger.
simply because i’ve understood a few principles that will easily make you escape the skinny fat pill.
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