SkiMaskDuets’
Skinny
Fat
Solution
DISCLAIMER
Thank you for downloading this guide from SkiMaskDuets. Here
are some important things for you to know:
The author of this book, SkiMaskDuets, is not a medical
professional, personal trainer, or registered dietitian. This guide
provides information related to diet and exercise. The contents
are intended for your personal use and for informational purposes
only.
Nothing contained in this book should be considered medical
advice. You should always consult with a professional before any
diet or fitness-related plan, especially if you are pregnant, have
any preexisting health conditions, or are not healthy enough to
start a plan.
You are responsible for monitoring your own health and fitness.
SkiMaskDuets is not responsible for any injuries or adverse health
effects caused by your diet or training.
Table of Contents
COVER
Disclaimer
Table of Contents
Preface
Phase 1
Phase 2
Phase 3
Closing Thoughts
1
2
3
4
5
7
9
10
Preface
What’s up bro! This is SkiMaskDuets and I’m very happy you’re
reading this because I’m going to explain to you how to get out of
the skinny-fat category. Don’t be fooled though. This is not going
to be easy! So make sure you’re really serious about making a
change and are ready to commit to the process!
I’m going to explain to you the different phases of his process,
how to make the most out of each one, and how much time it will
take.
Without further ado, let’s get into it!
Phase 1
BULKING
The first thing you’re going to have to do is go on a bulk. The
reason I suggest this is because the main issue with being skinnyfat is that you have to little muscle mass! Instead of worrying
about your body fat right now, your main goal should be to focus
on INCREASING MUSCLE MASS.
For the next 6-9 months, I recommend you focus solely on
gaining muscle, size, and strength (don’t worry about excess fat
gain. As long as you don’t dirty bulk you will not get extremely
overweight.). So how do you properly execute this bulk? Here’s
what I would do:
1) Eat 1 gram of protein per pound of body-weight. This will
ensure that you are going to build muscle. You need to keep your
protein high so that you can get huge.
2) Get your calories from CLEAN WHOLE FOODS. I know
this is a bulk, but don’t go overboard. You can very easily worsen
your situation if you gain too much fat too quickly. You calories
should come mainly from foods such as chicken, turkey, beef,
other meats, eggs, yogurt, grains, bread, rice, vegetables, fruits,
etc. Avoid sugar and processed snacks (if you only eat them once
or twice a week it will not hurt you. DO NOT let it become a daily
thing.).
3) Focus on compound lifts in the gym. These are exercises
such as pull-ups, lat pull-downs, chest press, incline chest press,
squats, lunges, rows, overhead press, etc. These are the primary
movements that will help you build muscle. You should be training
in the 8-12 rep range on these exercises and hitting failure on at
least 1 set per exercise. You NEED to push yourself like this in
order to grow and make the most out of your bulk. You workouts
should not be easy. Push yourself (within reason and capacity to
avoid injury) so that you can gradually get stronger and bigger.
The bulk is the most important part of fixing your skinny-fat
physique. You NEED to make it a point to build more muscle.
4) Sleep 8 hours or more per night. Lifting intensely can be
exhausting and the real muscle growth happens outside of the gym
with proper nutrition and recovery. The more you sleep, the more
muscle you will build. Do NOT try to bulk on 4-6 hours of sleep per
night. Your body will hate you. I will hate you. Don’t make me hate
you. (jk I love u broe).
5) This is the workout split I recommend you follow:
-Day 1: Back and biceps.
-Day 2: Chest, shoulders and triceps.
-Day 3: Legs
-Day 4: rest
-Rinse and repeat this cycle.
6) Here are 2 YouTube videos that will help you:
Top 5 Rules to Bulking: Will Tennyson
Jeff Nippard: Push Pull Legs
Phase 2
CUTTING
After you have completed the bulk and put on a good amount
of muscle in the 6-9 month period, you will go on a cut for 3-4
months. The purpose of this is to get you down to a body fat that
will make you look more aesthetic, show how much different your
physique will look with the added muscle mass, and set you up to
make slow gains for the rest of your life without having to bulk or
cut again. By the end of this cut, your body will look completely
different from when you were skinny-fat.
The goal is to get down to 10-15% body fat. This will make it
so you are lean enough to lean bulk or “main-gain.” Basically this
means you will stay the same body fat level but slowly put on
muscle mass because your calories are not high enough to where
you gain fat, but also not low enough to where you do not build
muscle. Here’s how to execute the cut:
1) Keep your protein at 1 gram per pound of body-weight. This
will ensure you do not lose muscle (or minimize the loss of muscle)
during your cut.
2) You calories should be around 400-500 below your
maintenance. If you are not tracking perfectly then an easy way to
achieve this is to literally just eat meat and vegetables. If you
crave something sweet, eat a fruit. Limit the amount of bread,
rice, and pasta you consume. The main food groups you consume
should be animal products like eggs and yogurt, chicken/meat, and
vegetables.
3) Start walking 10,000 steps per day. Get up and move
around as much as possible. Make it a point to not sit for extended
periods of time. This will increase the amount of calories you burn
during the day and make it easier to lose fat.
4) Do FUN cardio. This means do an exercise that you
actually enjoy a few times per week. If you enjoy running, go for
runs. If you enjoy swimming, playing basketball, etc. do that. The
point is to make the cardio aspect enjoyable so you are more likely
to want to do it. This will also help increase the amount of calories
you burn, thus resulting in greater weight loss.
5) Drink over a gallon of water per day. Unfortunately,
everyone will experience some hunger towards the end of a
cutting phase. The best way to minimize this is through drinking a
lot of water. It will make you feel more full and less likely to
overeat.
Phase 3: Final
MAINGAINING
By this point it should have been between 9 months and 1
year. You have now primed your body for long-term success. If you
built enough muscle on your bulk, and you cut to a low enough body
fat, you should now be out of the skinny-fat category and have a
much more aesthetic physique. So what now?
The next phase is called main-gaining. It was made popular by
Greg Doucette on YouTube. This is basically where your calories
are at maintenance/up to 200 calories above maintenance, and you
very slowly build muscle while not putting on fat. This is the most
efficient way to put on muscle. You no longer need to go through
bulking and cutting cycles (unless you really enjoy them for
whatever reason).
It is better to do this when you are already lean which is why
I had you bulk and then cut. There is evidence that shows the
human body is more primed for muscle growth when it is at lower
body fat levels.
Now that you’re here, my last piece of advice is to enjoy the
rest of your weightlifting journey! It’s a journey that never ends,
and results can be slow at times, but keep pushing. Nothing worth
having in life comes fast. Put the work in and you will surprise
yourself with the insane results you can get. And remember, be
patient.
Closing Thoughts
I hope you found the information in this document helpful! If
you are skinny-fat, don’t be concerned about it. You should learn
to enjoy the process of changing your physique over long periods
of time. The greatest joy is found in the path to the goal, and not
in the goal itself. Remember that when you start to feel
discouraged.
Please (if you are not already) consider following and
subscribing to me on all platforms where I do my best to deliver
high quality content and valuable information related to the gym
and body transformation. Also, join my discord if you want to
speak to me directly or have any specific questions you would like
answered (discord link is in my Instagram highlights).
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