so most of my videos I'm talking directly to men that struggle with being skinny fat and the reason I do this is I started off with a skinny fat physique where I had very little muscle very nudely long arms but still had a little bit of body fat around my face my lower back my chest you know lower stomach so I didn't really feel shredded and muscular but I also didn't feel very big at all and I wanted to fix that issue and I've been coaching men in Fitness for a long time and I've slowly started to sort of Niche towards the skinny fat physique because I feel like I've put together a really good way of fixing it having G through it myself and helping well over 100 men fix that physique as well the title of this video is don't bulk if you're skinny fat and old me would have been in the comments going what are you talking about mate I'm skinny I need to gain muscle and if I gain muscle I'll burn fat and there is truth to that definitely but after working with one over 100 men that are skinny fat what tends to happen is when they start and they've got a bit of a belly they don't like some some bigger than others um I'll probably just put up some photos of like clients I've worked with so you can get a rough example and they jump in like yeah bro let's do this I want to get bigger I want to get stronger let's add some size I don't like the fact my you know arms are skinny and my sleeves blow in the Wind um and you know you want to fix that kind of side of things and as soon as you get into a calorie Surplus you're going to be thicker and Fuller you're holding on to more glycogen more water weight the scales will go up and if you've got body fat you don't like those areas are going to start to Puff out they're going to grow and over time you're going to gain a little bit more body fat if you're eating in a calorie Surplus it's just part of a bulk right and a few months in to a bulk at this point some of these clients have turned around going a actually make you know I really don't like my chest it's kind of stick out through the shirt a little bit more got a bit of a roll here double chins coming in and it may realize that a lot of people think they need to bulk first if they they've got a skinny fat physique and it makes sense right that's kind of what I did as well if you do that bulk all the areas you dislike are going to get worse first it has to get worse before it gets better and what I find the biggest reason why you should not bulk when you're skinny fat is once you've gained that muscle if you're lucky enough to gain muscle which is hard especially if you're skinny fat there's going to be a lot of fat on your body which means the cut at the end of that bulk that you're waiting for is going to be a mammoth it's going to be a huge huge mountain you have to climb and the longer the cut as a skinny fat person you're quite likely to lose a lot more muscle so a bulk it's not necessarily wrong but I wouldn't advise it because in my experience I'm working with other people if you bulk when you're skinny fat you're going to gain premature body fat the areas you don't like are going to get worse and by the end of it you're not necessarily going to look any better or feel any better and then you've got a huge cut to do and if you do that cut wrong you can go catabolic you can lose muscle you can lose size and I'm speaking from experience I've done this twice so I'm making videos and that's why these aren't flashy and edited I'm making them almost like a conversation that I wish I had at the start so if we can't bulk and we're skinny fat and we want to gain some size what the hell do we do do we just go straight into a cut like where are we at what's the fix what I generally do with my clients and again like I said I put phot up for reference you know what I'm talking about is we start with a body recomposition all right and I'm not going to sit and throw buzzword and try to make it sound all complicated and cool and download my 67 system [ __ ] just Fitness world is full of crap I'm just referring to a cut that has a smaller calorie deficit so that you're able to lose body fat eat enough to function and perform and overload and recover in the gym in hopes of still gaining muscle on that calorie deficit typically speaking you're not going to gain muscle in a calorie deficit but if you are brand new to training if you've not trained for a while or you haven't done like a solid couple of years really progressively overloading and smashing it then it's very likely you can still make some newbie gains right the gains that you get because you're brand new and everything you do is new stimulus it might take a few months and they run out it might take a few years it depends on genetics as well now my client Reese I always use Reese I was famously say how he always us this cuz he's just the absolute textbook example of a perfect skinny fat fix he started off long limbs no muscle big old belly big old movies and he actually already had a PT a personal trainer before working with me and he just made me do a lot of box jumps eat the salads make all the typical personal trainer stuff you hear which and and for those you who don't know I am a personal trainer I got my level three qualification my level two they don't mean anything um the stuff I learned there was completely bogus and outdated and it's very minuscule surface level information so most pts not all of them but most of them don't know [ __ ] and that's a problem cuz that's why I stuck I actually worked with the PT for a for a couple of sessions I was like I want to get bigger I want to get stronger I don't know what to eat what should I do they were like yeah yeah cool uh super set Smith machine bench press with dumbbell punches and uh yeah that's it I'm like right cool won't be coming back to you then but that's how it goes right anyway back to ree we were able to gain all that muscle in that transformation you've seen there whilst being in a calorie deficit now this was one year this was 12 months on the dot hence why we got the photos of both there was no bulk in this situation he had been training before and he hasn't necessarily got the best genetics yet he was still able to gain a significant amount of muscle whilst losing the body fat and that was done by doing a recomposition and to achieve a recomposition you just want a smaller calorie deficit so everyone needs to know their maintenance calories right if you're not going to attract your calories good luck because it is a lot of guesswork work and I started training when I was 14 and by the time I got to 20 I looked the same and the reason for that was is I didn't know what my calories should be I was training great and I was eating all the right Foods Chicken Broccoli rice Mas gainers having eggs for breakfast I was doing it all right wasn't getting there calories weren't right so I realized holy crap you can't just guess the stuff you need to know your numbers it's not just the foods it's the daily totals now talking of daily totals and calories and maintenance Etc I always plug that I have a free nutritional blueprint in the description it's free it just shows you the mathematical equation that I use for my clients and how to adjust it and what it means and how set your Macros it's no BS it's just literally if someone gave me that 6 years ago I would look 10 times better now so do go and download that for free anyway work out your numbers once you know your maintenance you want to factor in how active you are what kind of routine you're following so again that's everyone's individual you can't use a calculator for that now once you've got your maintenance with your workouts we want a small calorie deficit small small small we want 200 300 500 probably is the best place to go yeah now you might think well what if I go to a th000 calorie deficit mate what what if I just eat 1,000 calories a day if you want a massive calorie deficit you might get away with it for a couple of weeks because it's easy you've still got residual glycogen you're going to have loads of energy from the food you've been eating previously but when you start to run on empty and you start to empty out your glycogen in your muscles you're going to be tired weak sore falling asleep headaches going to the toilet weirdly it's just not going to be fun but the reason that's a problem is you're going to lose muscle and your performance in the gym is going to slack and you'll probably binge eat and go back to normal so a healthy small sustainable calorie deficit with high protein and a good workout routine that you can progressively overload on and you're very likely to still be gaining some muscle if things are done properly you know good form good rest good recovery good quality food and that's literally what we did with Reese now he was one of my online clients so what we did is we had everything tracked in an app we logged his food we logged his weigh-ins we looked at his macros we looked at his workouts performance overload metrics and we also monitored his progress photos and that meant every single week we were seeing what was going on he knew exactly what to do and when something inevitably starts to Plateau or stop we had all the data to go through it and adjust it so that he continued to make progress and that you know yes I'm glossing over it I don't want to sit here going oh yes we weighed out this and we checked that and we made sure that this meso cycle was this I don't want over complicated in Simple Theory it was a small calorie deficit high protein lots of overload in the gym and let's be real the fact that I was helping him go through it and made him stay on track and made those adjustments it meant he could just get on with the workouts and know that he was going to get the results and that's what led us to get that head turning transformation in one year all within a caral deficit and fixing the skinny fat physique and gaining muscle now after you get lean at that point if you're not happy with how much size you've got you can always reverse diet but because you're lean at the start and you've gain muscle you can reverse diet put in more calories you have a higher maintenance and you can start a lean bulk and start gaining from there that's generally going to fects most people's skinny fat the Z whereas a lot of people skinny fat think I need size they jump straight into a calor Surplus they basically just get fat you know it might feel good at the beginning she shirts a bit thicker and Fuller but the bottom line is you're not actually fixing it and you're always going to be on that Perma bulk and I do know people that have done that and they're not happy about it but they don't want to go on that cut they're too scared of it and that was also me I've also bulked and gotten body high body fat and I I did a cut and I started to get swall and flat I still had the body fat and I was like this ain't the one I'll go back on a bulk and all I did was just kick the can down the road and never really fixed the issue otherwise you know I L like I said I looked 10 times better now if I did it right the first time so this video is there to try and encourage you to do it right so if you want to fix your skinny fat physique I would highly recommend you do a recomposition first if you're like well actually you know I'm kind of skinny but I don't really have much fat on me get straight onto a bulk and you might just think mate I'm just fat cool a recomposition is still a suggested start important because a recomposition is basically a healthy sustainable cut without faffing around cuz if you just go I got a body fat want I lose if you just do loads of cardio and eat loads of salads yeah you'll lose weight and you'll lose body fat you will also start to go catabolic and lose muscle in the long run and maybe that's maybe you want to look like you know an an insect or a rake or like how I did when I started but most people that watch my videos generally want to add some muscle and lose body fat so recomposition is the best way download the free nutritional blueprint and make sure you follow me on Elite transformation project and if you really want some help I do offer onetoone coachings I've been helping people for the past 10 years six years fulltime and I've got a very very good success record with clients like I said I always pop them on the screens for reference so if you want onetoone help and you want to get started before the crowd rush in January or maybe watch in 2025 and you still want some help message me on Instagram or there might be a call booking Link in the bio it depends how many spaces I have whether that's there or not or just reach out for a chat I like to get to know people before I work with them anyway cuz I want to make sure I'm actually going to be the right guy to fix their stuff I'm not just some pleb that chucks you into a group and gives you a PDF everything I do is one to one because that's what's needed to fix a skinny fat physique it's got to be custom it's got to be precise anyway like And subscribe um many Vlogs soon come so I got this new camera and [ __ ] and oh wa look at that cool anyway have a great day bye