A true skinny guy has stimulation easy: fill the syringe with the stuff that’s going to signal for muscle building. That’s the only goal. Supply and soul follow—they facilitate the stimulation. (Where most skinny guys go wrong here is that they don’t use the good and powerful stuff that actually builds muscle.)
For a skinny-fat guy, this gets sticky. It’s not just about stimulating for muscle because there’s another variable: fat cells. Don’t get me wrong. Training for muscle is important. You have to at least use your muscles in some sort of challenging way.
But beyond that?
Depends . . .
Most of any stimulation you throw into the pot for fat loss is going to make muscle building a bit trickier, and skinny-fat guys often lack shape so muscle (some of it) is very important. Remember, losing fat and gaining muscle are on opposite ends. You can do both at the same time (that’s one of our gial. . . be real?)
At first, it’s important to stimulate for fat loss.
This isn’t to say you shouldn’t train for fat loss. We will always be handicapped by fat cells as long as they are a dominant player, so the first goal is to get rid of them as best we can. Remember though that the fat cells often want to be refilled—they stick around. The best way to get rid of them is to convince the body they are no longer needed, which follows three steps:
Get rid of their contents
Don’t fill them back up
Getting to this level without as much fat baggage is something I call the solid base. The solid base is defined by body fat. With the way most males (and skinny-fat guys) hold their body fat, it’s best seen through the eyes of the abs. If you have a four-six pack in solid overhead lighting (and flexing), you’re about where you need to be. Dropping lower looks nice and all, but will likely be unsustainable long term unless you drop that low and stay there for a long long time (but chances are you won’t be building that much muscle for said long long time) — this would be recreating your body fat set point.
Since the solid base is defined by body fat, and I consider the solid base the first step, here enters the perils of the thermogenic calorie game and the way modern “fitness” has taught us to see the body.
But as you lose the fat? Not so much. This is where people get all nutsy.
(An “ideal” nutrition or “diet” plan considers the stress. Different types of physical stress use different types of fuel sources, which then leads to a specific kind of depletion, which then leads to a better form of replenishment.)
But the thing is that over time you have to respect the physiological recreation you’re putting in place and change.
I encourage you to break away from the thermogenic game for a second and instead think in terms of:
What kind of effect will this stress have?
What’s going to break down in order to eventually be overcome?
What’s exactly going to be going on besides burning calories?
Now you might be confused, so I just want to smooth this all over.
You can go about this process like Miracle Mike, the chicken who managed to live without a head for a little while, or you can respect your physiology and psychology.
Our outright goal is fat loss, but that’s not the underlying goal. We can very well control fat loss by controlling supply and soul. I mean, you can starve yourself and lose weight but that’s not really all that enticing or effective for what we’re trying to do. We don’t want to become perma-martyrs.
When you respect physiology you look at it from a broader perspective. The solid base isn’t about a look perse, but rather function. And you get there not by losing fat you get there by addressing two questions
Why does BF exist?
And then get rid of the reasons. And so here are some clues:
Excess supply, period.
Not having a second path for mild overflow.
Soul and sapolsky.
muscle? add reasons for it to ecxst.
This journey follows a specific sort of sequence, one that I find best. I encourage you not to think in terms of bulking or cutting but change and evolution over time. Natural sort of adaptation based on all of this goes like lean->build. You could say cut and bulk, but I don’t think of it like this because you change with your body