What To Do If You're 'Skinny Fat' (Bulk or Cut?)

If you're stuck with a skinny fat physique and don't know whether to bulk or cut or "gaintain"... here's exactly what you need to go from skinny fat to fit, with examples included.

Previous videos on the topic of building muscle:

4 Early Signs You're Not Building Muscle

About the video:
A skinny fat body type is one of the most confusing situations to be in if your goal is to build muscle and get lean. If you're skinny fat, you need to both lose body fat and build more muscle. So which one should you do first, cut or bulk? Some even say that a body recomposition or so-called gaintaining is the skinny fat solution where you can gain muscle while losing body fat at the same time.

In this video, I share my process for achieving a skinny fat transformation and going from skinny fat to fit. This video includes training and diet recommendations for how to get rid of skinny fat. It also has 3 skinny fat examples and what I would recommend as the best starting point to gain muscle and get lean. I also included an example of when your goal should be to build muscle and lose fat at the same time.

About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term.

Since 2011, I've spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.

Most people don't know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.

#skinnyfat #buildingmuscle #fitness

Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, or illness.

[NormanKonstantin]

This cut and bulk will be a forever asked question by beginners. They definitely needs to focus on being consistent with training first then see what happens and implement these tactics.

[stay_puft]

I started out as "skinny skinny fat", weighing at 120-125lbs at 5' 9". It took me over a year to see any results. I had such underdeveloped muscles that I remember doing dumbbell chest press with 12 lbs. Now I'm at 145 lbs with about 15% to 16% body fat. Watching my growth is fascinating because it was something I never believed I could achieve.

[jessevandijk]

Extra tip for the skinny fat fat person: definitely do weight lifting in the losing fat period of time! Don't think you just should do cardio to lose fat/weight and THEN start building muscle. As an absolute beginner you can build muscle and lose fat at the same time. So even if the emphasis lays on losing fat you'll still be able to get the basics of weight lifting right.

[stayhappylittlemermaid]

Do something to move yourself toward your major goal every day.

[ben]

Don’t overthink it, just get your diet right and exercise. Don’t worry too much about what exercise to do and what days to do them and all that, not to start with. Just get yourself into a routine, get used to exercising regularly. Then you can start to fine tune it.

Consistency is key

[cimix]

in 99% "skinnyfat" means someone is in the optimal bf% for building muscle and isn't fat at all, just needs muscle to offset the "fluffy" look. The more muscle you have - the leaner you look. I've seen so many people attempt to cut and look shredded while being skinnyfat and they end up looking like a marathon runner. There are no reasons to cut unless you want to look emaciated or have plenty of muscle underneath already.

[azizanium]

I was a skinny fat fat as you mentioned. Now I am about 11.7% Body fat. I just started my gaining phase, which is scary for someone who was fat before. But I'm trusting the process and going for it!!

[bellsandspices]

This is probably the best explanation + solution for combating skinny fat! Short video and to the point! Thank you!

[xIoveSICK]

luv this!! as someone who's skinny fat fat, i've been watching a lot of body recomp videos but realized everyone's definition of "skinny fat" is different so this really narrows it down. currently doing a calorie deficit, a lot of kettlebell and dumbbell exercises until the gyms open up :)

[DPham]

I started out skinny fat and decided to go with a cutting phase. Great decision. I got to know about my body and experience what it's like to be on a calorie deficit. I'm very confident with my current diet and I'm confident I won't go overboard in my lean bulking phase. I thought I'd look smaller, and in a way maybe I am but I also look bigger because I have some muscle (due to beginner gains recomp), low bodyfat, and as a result good proportions.

I'd say unless you're stick thin starting out, go with a cut.

UPDATE: Starting my first lean bulk. Very confident I'll have it under control because I gained a TON of knowledge about my body, diet, and nutrition by cutting first.

[Diegoheavy]

Great advice for skinny people like me. I'm already following this steps, and slowly but surely the results are starting yo show. Keep pushing Skinnys!!!!

[mitchliam]

Hi Mario, I just want to share that since taking up your plan, I am seeing a better version of me 11 months in. I've struggled with this almost my entire life and your code for fat loss, 'gaintaining' and muscle bulking has worked wonders. Although, there is still a ways to go, the changes I've seen so far are not only physical, but there is a boost in my self-confidence, overall health and outlook in life. Thank you for what you do. You are helping to change the lives of men and women everywhere. I wish you well in your health and career. Cheers

[dante]

Getting leaner but still struggling. This was very helpful thank you man!

[Dilly]

That’s was plain simple and so helpful

[williamparrish]

As someone who just completed his second year of working out consistently, I really appreciate this video. I went from starting out thinking in two years I would be huge and covered in muscle to realizing that I had NO CLUE how many calories I was eating daily. I'm 5'10 and I bulked up to 190 to strength train. I felt absolutely awful. I decided to start cutting. I weight 174 right now and feel great. I am going to keep cutting until I'm at least 165. Then I'm going to start the slow lean bulk. It sounds perfect, but its only possible because of what I've learned over the past two years. Plus I know now that I don't care about the size competition. I'm always going to weight something around this range, but my strength is going to increase. As long as I keep training hard and I keep by body fat between 12% to 15% I think I'm going to be good. I think it's funny that in the beginning I thought my biggest problem was a lack of abs lol! I was completely underdeveloped all over and I thought having a six pack was all I needed.🤔

[sebb]

Really appreciate the weight compared to height examples which I haven't seen in any other videos.

[half-soul]

Thank you so much for making this video! I was really confused whether to go on a calorie deficit or excess diet. I'm a true skinny fat person and I'm starting my journey to become a bit more lean and build a base to hopefully get shredded in the future.

[farhanchowdhury]

This is one of the best advice out there for skinny fat people. I fall in category 3 and currently eating in defecit and I am seeing results both in fat loss and muscle gain. Most social media influencers out there give horrible advice for skinny fat people as they don't understand this condition. Really appreciate your work man.

[cmrogers]

This is the video I've been looking for for years 🙌 thank you!

[satanxavier]

This is the type of video I need...Not many have this kind of video.. Mostly losing fat or Gaining weights for building muscle