Skinny-Fat? Here’s Why You’re Not Changing – YouTube Dictation Transcript & Vocabulary

1.so you've been working out you've been eating healthy and yet your body never changes not lean not muscular just soft stuck you're not doing nothing it just seems like nothing's working that's called being skinny fat and if you don't fix it now you'll waste years chasing progress that never comes let me show you why this keeps happening and how to change your body for good when guys DM me saying "Bro I've been cutting i've been bulking and I still look the same." Or "I've lost 15 lbs but I don't look any better." Here's the hard truth they are focused on the tactics not strategy counting calories lifting weights doing cardio but with the entirely wrong mindset and if you're skinny fat this matters even more because your margin for error is tiny back when I weighed 165 pounds I thought I just needed to eat more and lift better like here's what I looked like then but what actually changed everything wasn't training harder it was actually getting my diet right that summer I gained 20 lbs from 165 to 185 and I got leaner because I finally understood how to gain muscle without putting on extra fat let's look at the root problem here's what nobody tells you about being skinny fat it's not just a look it's a strategy problem you're stuck in the zone of too much fat not enough muscle and no plan to fix either and the biggest mistake guys make they go straight into a bulk or cut and it never works the way they hope ah the bulk thinking more food equals more muscle and yeah the scale moves but so does their gut on a bulk especially if you're skinny fat you will gain fat faster than muscle and you're going to end up looking worse now you're 15 lbs heavier and still soft the other mistake the endless cut after that bulk they panic they start slashing calories adding extra cardio more workouts and yeah the fat comes off a little bit but now they feel weaker smaller and they still don't like how their body looks that's basically like playing tugof-war with your own body it's just a yo-yo diet you bulk up you don't like how you look you cut down you don't like how you look because neither path is solving the root issue you don't have enough muscle to create shape and you don't have a clear way to drop the fat without burning out you don't fix the skinny fat look just by eating less or healthier or training more you fix it by getting strategic you need a plan that lets you build lean muscle keep fat gain low and actually see changes monthtomonth not just going in the same loop over and over christian did exactly that let me show you when Christian started working with me he was 209 lbs on our first weigh-in ever in the past he had tried random diets and he's definitely tried working out as well he even had a home gym in his basement but nothing stuck together we locked in his nutrition his training and focused on building lean muscle while dropping his fat in 3 months he dropped nearly 20 lbs it's not just fat that came off he built muscle while losing that fat his abs are coming in the shoulders are fuller no more love handles around the waist and his confidence is through the roof that's the power of getting this strategy right look I don't coach guys just to help them look good i coach because I believe your body's a tool and it's something that you should cherish and when you treat it that way with discipline and clarity you start showing up a little bit different not just in the gym but in your jobs your relationships your family your purpose and I've definitely seen that change firsthand so if you're skinny fat here's your real game plan number one stop the extremes no dirty bulks no starvation cuts all that just wrecks your metabolism and your motivation number two you have to dial in your nutrition you don't need a magic meal plan you just need to know how many calories you're actually eating in a day most guys eat way too much or way too little while trying to get out of this phase don't do that number three train to build muscle you're not just there to work out or get it over with first of all you need a split that fits your schedule then you need progressive overload so you're getting stronger and building muscle compound lifts help a lot with that if you want to be really time efficient number four you need to understand why muscle changes absolutely everything you can't skip this part muscle isn't just about looking good it's an active tissue that means it burns calories even when you're just sitting the more muscle you have the higher your maintenance calories are and the easier it is to stay lean because you can eat more food it's literally building a metabolism that works for you instead of against you that's why the focus has to be on building lean muscle first and then number five you need to track visual progress the scale is a liar especially when it comes to fixing being skinny fat you need to use progress photos measurements looking in the mirror to be honest the scale might not change a lot when you're fixing being skinny fat because the amount of muscle you'll be building might offset the weight you're losing but you're going to look so much better if this has hit home for you so far don't click off yet because what I'm about to break down is the exact steps you need to take today to fix being skinny fat let's say you're 175 lbs you look soft and you've been spinning your wheels over and over here is what to do today find your maintenance calories stop guessing too check the description i have a document where I laid out exactly how to do this step by step so you cannot get it wrong from there set a slight calorie deficit about 100 to 200 calories below maintenance calories you need to start eating that every single day while you're doing so prioritize getting one gram of protein per pound of body weight so that's 170 lb person 170 g of protein every day you need to lift 3 to five times a week again focusing on compound lifts will help with efficiency your workouts don't need to take an hour they could be 45 minutes 3 days a week and you can get in the best shape of your life i'm not joking there's weeks I go to the gym for 3 days out of the week and I'm resting the other four i'm busy just like you and this one's super important sleep 7 to 8 hours per night you cannot skip this your body builds your muscle while you're asleep the last thing is to track progress with pictures like I mentioned I cannot emphasize how important this is the scale lies to you and all that sounds pretty basic you've probably even heard it before but when you do it right it will completely change your body in no time okay I know this was a lot but if you want some more help check out this video right here that YouTube's recommending you they know you much better than I do so go ahead and trust them i'll see you there