If you look like this, you're skinny fat This is a PLAGUE in our society. Even if you're at a "healthy" bodyweight, if you're sedentary and you don't lift, your body fat percentage is TOO HIGH. If you look "ok" with a shirt on, but fat without one, it's time to solve this problem - here's exactly what you need to do.. 1. Eat 3-4 meals per day of protein plus carbs. You need MUSCLE, and carbs builds muscle. No low carb dieting for you. Keep your fats low, and eat plenty of animal protein and whole food carbs (rice, potatoes, fruit, and other "clean" carbs) 1a. NO FASTING. Again, you need MUSCLE. Fasting is catabolic. Eating is anabolic. You want to ensure your muscle protein synthesis is HIGH, and eating protein/carb rich meals every 3-4 days will make this happen. 2. Eat at maintenance OR a slight calorie deficit (200-300 cals, max). You need to "thread the needle" a bit here and make sure you're in a bit of a deficit to lose the fat, but you need to fuel yourself to recover and gain muscle as well. NO HUGE DEFICITS FOR YOU. 3. Train frequently (4 times/week minimum) with higher volume. Higher frequency/volume correlates to more muscle gain. Train 4-6 days per week, hit each muscle group at least twice weekly, and use the upper rep ranges (8-12). Push yourself hard. 4. Track your workouts and take EVERY SET to failure. One of the reasons you're undermuscled is you don't push yourself in the gym. Show good form, slow tempo, and push every set to failure. Track your workouts and get stronger every session, no questions asked. You will grow. 5. Master the basics EVERY DAY. Get 7 hours sleep minimum. Walk 8-10k steps per day. Eliminate booze. Hydrate. Take creatine. Don't skip days/be consistent. And fast forward 6 months - you'll look DRASTICALLY different. If you need help, see the next tweet - we're taking on 3 clients this week who need to lose their "skinny fat-ness" for good.

insane transformation

"It's just macros and workouts?" When I chat with a prospective client, I go over the program in full. Tell them what they can expect, how the process works, how we collect data, the accountability/support, etc. Occasionally, towards the end, that question pops up - "It's just macros and workouts?" Listen carefully: Your distracted focus on what ACTUALLY MATTERS is why you're in shitty shape, and you can't get lean/strong. Yes, I suppose if you want to distill it down to its simplest form, a GOOD fitness program will be "just macros and workouts". But here's what this does for you: THE MACROS: 1. It ensures you're finally eating enough protein. 2. It ensures you're eating enough carbs for performance and not going too low. 3. It ensures you have enough fats to keep your hormones firing properly. 4. It ensures you're not UNDER-EATING and you have enough food to fuel your workout sessions. 5. It ensures you're in a proper calorie deficit and you're not just winging your calorie intake. 6. It ensures you get to eat your favorite foods, which makes dieting more enjoyable. 7. It ensures you find foods that are "The Trifecta" - healthy, tasty, and repeatable. 8. It ensures you gravitate towards whole foods, since they're going to stave off hunger much better than processed crap. And most importantly: 9. It guarantees you lose fat THE WORKOUTS 1. It ensures you're hitting your entire body properly and not skipping muscle groups. 2. It ensures you're repeating workouts and striving for performance improvements each session. 3. It ensures you get enough strength/muscle building exposures over the course of a week. 4. It ensures you have an actual plan, instead of just winging it in the gym. 5. It ensures you realize - in cold, hard data - if you're making gains or not. 6. It ensures we can adjust things if performance dips on a specific exercise. 7. It ensures we can see if you're fatigued or over-trained and you need more rest. 8. It ensures you start to understand which exercises fit your own biomechanics so you can find optimal movements for your physiology. So, yes, I guess it's "just macros and workouts". But that's exactly what you need to do if you want to stop spinning your wheels and get some real results.