Tag: Skinny Fat | How to Build Muscle & Lose Fat

Tired of looking soft and skinny?

If you train a bit and you think you eat sort of healthy…but your body still isn’t looking “in shape”. Just thin arms, no chest and a stubborn belly hanging out.

That’s why I put these guides together.

Real-world, no-BS strategies to go from skinny fat to strong, lean and confident — without starving yourself or training 7 days a week.

• ✅ Easy-to-follow structure

• ✅ No fluff — just what works

• ✅ For men who want results, without the guesswork

Not sure where to start?

• Train heavy 3–4x per week
  Focus on the big compound exercises like bench, squats, and rows to build real muscle.

• Get enough protein
  Aim for roughly 1g per pound of your bodyweight. Protein builds muscle and keeps you full e.g. if you are 160lbs/72kg then eat around 150-160g of protein per day.

• Don’t skip carbs
  They help fuel your workouts and give your energy throughout the day.

• Don’t consume a high fat diet
  Unless you plan to do Keto (which I personally would avoid), I would try keep your fat intake between 40-60g (Based on an average mans size, this is a good range)

• Cut out doing endless cardio
  If you are very inactive then doing some light cardio is great of aiming for 8-10,000 steps per day.

• Dial in your sleep
  Poor sleep = low testosterone + higher body fat. Poor sleep can also make you crave more snacks and food

• Stick to one of the training plans for at least 12 weeks
  Real change takes consistency.

Need personalised help?

If you require 1:1 help or a routine to follow made specifically for you then feel free to purchase either coaching or the personalised training routine. Alternatively, if you feel like you are fairly self-motivated but just need to know what to do, feel free to purchase the complete ‘Skinny Fat Guide‘.

More free tips:
Read one of my full articles below, where I break it all down step by step or grab a guide if you’re ready to stop spinning your wheels and start seeing change.