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How To Fix Skinny Fat (3 Ways)

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Rating: 4.0; Vote: 1

Should I bulk or cut? is one of the most common questions that I get asked especially for those with a skinny fat body type. And to those of you in this situation wondering if you should cut or bulk first, I know that it can seem so confusing as to the optimal approach you should take, but it really is quite simple. No matter what you choose (i. e. cutting or bulking, all that your body needs in order to look better, is a combination of more muscle and less body fat. There are 3 approaches (i. e. bulking, cutting, and body recomposition) you can take to achieve this. Ill discuss the pros and cons of each of these approaches (bulking vs cutting vs body recomp) in this video. The first option between bulking vs cutting vs body recomp is to start with a bulk. Pros: 1. Youll look bigger and better in clothes. 2. Youll get stronger much faster. 3. Your workouts will generally be more fun. Cons: 1. Youll accumulate more body fat than you currently have now 2. You have to be willing to go into a calorie deficit to strip off the fat afterwards. 3. Your risks for health ramifications increase when your body fat gets past 20%. Ideal for: - Those who are currently skinny with very little muscle - Those who want to prioritize building muscle and strength first - Those who have a relatively low body fat percentage of around 10-15% Of course, the next option when it comes to cutting or bulking is a cut. Some individuals, primarily beginners, detrained individuals, or those at a high body fat %, may be able to build a little bit of muscle throughout this process. Pros: 1. Youll see results much faster 2. It puts you in a good position to gain afterwards if youre starting out with a relatively higher body fat %. 3. If youre at higher body fat or inexperienced, youll likely be able to build some muscle as you cut. 4. Once you do lean down, youll get a better sense as to whether or not you think you have enough muscle or would like to focus on adding more. Cons: 1. Your strength gains wont progress as well. 2. Your workouts will likely be less enjoyable. 3. If youre skinny, youll look leaner afterwards but probably not as much muscle as youd like. Ideal for: - Those who have a relatively higher body fat % (over 15%) - Those who want to first prioritize losing fat and getting lean rather than putting on more size The last approach is whats called a body recomposition. It technically means you dont need to decide if you need to cut or bulk first (youre doing both at the same time. Pros: 1. Build muscle and lose fat at the same time. Cons: 1. Highly individual (some see better success with recomp than others) 2. Difficult to measure. 3. Visual progress is quite slow. 4. Hard to tell how long it will last (usually a few months. 5. Many individuals can still build muscle & lose fat on a normal cut. Ideal for: - Beginners, detrained individuals, or those who have never trained/dieted optimally and are sitting at around 15% body fat - Those who want to prioritize getting bigger and stronger while slowly getting leaner Still confused as to Should I bulk or cut? Then first ask yourself these 2 simple questions. 1. What is your main goal and what are you most excited for right now? 2. What is your current body fat %? If your main goal right now is to add more size, build muscle and gain strength, then a gaining phase is probably the best option as long as your current body fat % is around 10-15%. If its closer to 20% or above that, then start with a cut. If your main goal and what youre most excited about right now is to get lean and see visual progress quickly, then a cutting phase is probably the best option. And then: 3. Am I eligible for a body recomp? As we mentioned earlier, this is best suited for true beginners and detrained individuals sitting around 15% body fat with the main goal to build muscle and strength while slowly getting leaner. Regardless, the end point is the same: a lean muscular physique with more muscle and less fat than you currently have. And you can eventually get their regardless of what approach you choose. So try not to overcomplicate things. And for a step-by-step all in one program that uses science to not only start you out with the best initial approach for you and your body, but then also guides you through the different phases needed afterwards to achieve a lean and muscular physique just like it has done successfully for thousands of our members, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below
Date: 2022-01-03

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Comments and reviews: 10

Glenn
At age 67, I had not worked out for a year due to my gym closing because of COVID. In April 2021, when the gym reopened I found Built With Science and began a lean cut using the Beginner Shred program. My primary goal has been to do everything I can to increase my health and quality of life. I like to say that my goal is to live another 60-70 years or die trying. Three months earlier, I had weighed 206 (6' tall. In April, I measured my body fat which was 27% and I weighed 197. I arbitrarily set goals of 175 pounds and 15% bf. I achieved my weight goal of 175 in October, but it took until mid-December for me to reach 15% bf. By that time I weighed 165. I have since begun to bulk and would like to gain about 10 pounds with a bf still around 15-17%. I am extremely pleased with my results to date and I am commenting here because I want people to know that you can achieve results regardless of your age. Thanks to Jeremy and his staff at BWS!
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Morton
The only solution is to train hard and eat diet should always be in the first is a crucial thing, without it, exercise won't help at beginners struggle to find a proper diet because they want fast results and they end up with no results at all, less money in their pockets, and health encourage you to do research and find a diet that will work for you still don't know where to start, consider Agoge Diet as your starting point (also comes with a workout plan which I find convenient as it doesn't require going to the gym at all. This way results are guaranteed. You can't out-train a bad diet, and I can't emphasize this enough!
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xyszk
I calculated my maintenance calories and approximated about how many I eat most days, and its actually lower than my maintenance. I go to the gym most days and do a PPL split. I used to be skinny fat, and I wouldnt consider myself skinny anymore but I still have a bit of unwanted fat around my waist area. I am just confused because I work out and eat in a deficit but still am not losing fat. The only thing is that I dont eat enough protein; I try but its hard to get at least 100 grams per day (I weigh 131 lbs. If I increase my protein intake, will that make me leaner? Would really appreciate some help
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kevin
I recommend starting off by cutting. Some buddies of mine who were not fat, yet not skinny either tried to get our shit together and work out. 2 of us including myself cut with simple home workouts and intermittent fasting while sprinkling in some weight training ( not very often, but we just went by how our bodies reacted and looked, while 3 of them bulked and went to the gym 5-6 times a week. Myself and my friend now have a 6 pack, a perfect v shaped upper body, and we still look better in clothes than the guys in the gym. What happened was they never stopped bulking lol.
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Kryllz
Ive been cutting for over a year and finally got down to a weight Im happy with and look good at. Now Im looking to lean bulk, then cut, lean bulk, cut. You know the deal. A personal trainer has advised me to lean bulk for 8 weeks, then eat at maintenance for 8 weeks, then cut for 8 weeks. Is this good? Or should I just lean bulk for 8 weeks then cut for 4 weeks or something, then repeat. Or something like lean bulk for 12 weeks cut for 6 repeat? Any help greatly appreciated
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Jose
Im at an awkward phase rn & I hate it. I was able to cut from 225 to 180 but my ideal goal was 160 (Im only 59) before I tried bulking. Im at a point where no matter what I do, I cant drop a single pound should I just try to bulk from here? Continue to cut? Or try body recomp? Tired of looking skinny fat.
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Betty
I'd be interested in seeing some lady photos/lady stories to give me some ideas. My body seems to like having enough calories and building muscle, rather than leaning out. With low calories I usually loose too much muscle and feel crappy. It is a difficult balance.
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VJ
Eating right and working out 5 days a week. Zero change in 6 mo. I am thinking sitting + sleeping for 23 hrs a day outdoes anything you do in terms of food and exercise. Simply put unable to beat lockdown weight gains. Cant wait to go back to life.
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Jessica
This is good but please include body fat percentages for women too as the numbers you mention are not right for us. I do know a majority of viewers are male but us female lifters need good info too: )
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Jeremy
What's been your experience with bulking and/or cutting first? Comment below! Hope you enjoyed this one, let me know what other topics you'd like me to cover and I'll get on it! Cheers!
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