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Muscle-Building Workout and Diet


Yo, what’s going on guys? Troy Adashun here
with WeightGainNetwork.com. In today’s video, we’re going to talk about what to do if you’re
skinny-fat. We’re going to talk about a complete skinny-fat transformation. How to go from
being skinny-fat to ripped and muscular in a six-month period of time. This one is going
to be a little bit tricky because I would define being skinny-fat as first of all you
have a small amount of muscle mass in your chest, and your arms, shoulders and your legs
and you also have a lot of belly fat and lower back fat. You’re trying to kind of do two
things at once and most guys who are skinny-fat get completely overwhelmed by the entire process,
so do you bulk first, do you cut first. Do you focus on your fat loss and losing the
belly fat or do you focus on building some lean muscle mass and increasing your strength?
What we’re going to do with the six-part blueprint is we’re going to do a little bit of both.
Step number one – do not panic. Look guys, you might feel like the world is against you
and you have all these things you’re trying to do at once with your physique and your
life and your goals and everything, but look, time is going to go on regardless, so before
I get into the nutrition and the workouts, just keep this in mind, I’m going to lay this
out for you step-by-step in this blueprint. If you follow exactly what I’m saying you
are going to go from being skinny-fat to ripped and muscular in about a six-months period
of time. That may seem like kind of a long time, but time is going to go by regardless.
Six months is going to go by like that and before you know it you guys are going to start
to have an awesome physique. You’re going to completely transform your body. This blueprint
is going to allow you to lose belly fat, lose lower back fat, build chest, arms, shoulders,
the whole nine yards at the same time, so we don’t have to focus on bulking or cutting,
we’re going to actually accomplish both with this blueprint. Step number two we’re going
to get right into our macronutrients. We’re going to call it macros on fleek. I’m going
to tell you the exact amount of protein, carbs and fats you should be hitting on your training
days and your non-training days if you’re trying to gain muscle and strength and also
lose that belly fat, so it’s going to vary a bit if it’s a training day verse a non-training
day. On training days, carbohydrates are going to be a lot more important. Carbohydrates
in combination with protein are going to be what we need to build lean muscle mass. We
want to have a nice little blend of proteins, carbs, and fats. Everything is laid out here
in terms of gram per pound of body weight. Protein, you want to have one gram of protein
per pound of body weight on training days. You want to have carbs, 1.25 per pound of
body weight, so if you’re a 200-pound guy, you’re going to have about 225 grams of carbohydrates
on your training days. With fat we want to have 0.25 grams of fat per pound of body weight,
so if you’re a 200-pound guy that means you’re having 50 grams of fat for the entire day.
So 1 gram of protein, 1.25 of carbs, 0.25 grams for our fats. Now, on non-training days,
it’s going to vary drastically. We’re going to jack up our protein, so we’re going to
have 1.25 grams of protein per pound of body weight. We’re going to have 0.5 grams of carbohydrates.
I’m going to get more into this in the next section when we talk about specific timing.
The whole thing with carbs is on non-training days you want to keep your insulin levels
really low. We do this with carbohydrates being really low as well. So low insulin levels
is going to help speed up your fat loss and it’s also – that’s why we jack up the protein
because it’s going to help you maintain your lean muscle tissue and also build up when
you’re trying to recover from those workouts. So carbohydrates, we have 0.5 grams per pound
of body weight and then fat we’re going to increase a little bit. We’re going to have
0.4 grams of fat per one pound of body weight. That is what we are doing for our macronutrients.
Step number three is going to be all about the timing. This one is so crucial. That’s
why I’m not a big fan of say, if it fits your macros diet because nutrient timing is going
to be so crucial for you guys to actually go from being skinny-fat to ripped and muscular
in only six months. On our training days, we want to have the majority of our carbohydrates
following our resistance training workout. This is when it’s actually going to be beneficial
to help you guys spike your insulin and initiate protein synthesis, increase your strength.
What I would recommend to anyone who is skinny-fat is you want to have about 80 to 90% of your
carbohydrates for the entire day on your training days and your pre-workout meal and in the
90-minute period following your workout. Pack in, hit the carbohydrates heavy, follow your
resistance training workout and have the rest of your carbohydrates right before so that’s
why if you guys are looking for the best time of the day to train to maximize your lean
muscle mass and your body fat levels, you want to train early in the day. That way you
can consume all of your carbohydrates for breakfast, which kind of constitutes as your
pre-workout meal and then right after that for your post-workout meal, then the rest
of the day you have fairly low insulin levels and on non-training days, you want to have
the majority of your carbohydrate totals for breakfast. I would recommend having a big
bowl of oatmeal with some fresh fruit. Hit about 50 – 60 grams of carbs right there first
thing in the morning and then the rest of the day we’re going to have about 40 – 50
grams of carbs just from our vegetables. So we want to have the slow digesting carbohydrates
early in the day for your non-training days. Then you want to hit it with vegetables for
the rest of the day. Make sure the last three – four hours before you go to bed, your insulin
levels are really low. This is so crucial for maximizing our lean muscle gains and also
hitting our optimal fat-loss levels, especially targeting that belly fat. Step four and five
we’re going to get into our workouts. We’ve talked a lot about nutrition. Now that we
have our nutrition completely dialed in, it’s time to alchemize our workouts. These are
going to combine into a powerhouse for building lean muscle mass and burning belly fat. Just
that carbohydrate timing tip alone in combination with everything else, hitting your macros,
doing these workouts, it’s going to give you guys amazing results. Tip number four I call
it train insane or remain the same. The way you want to set up your workouts is you want
to have four weight room sessions every single week. You’re going to do four times a week
in the weight room and then you’re going to do two times a week with high-intensity interval
training. That is the best form of cardio to maximize your testosterone levels, your
human growth hormone levels and stimulate that metabolism for up to 24 hours following
your workout. Basically, high-intensity interval training just means you’re sprinting at maximum
intensity, so basically you’re running as fast as you can for anywhere between 10 and
15 seconds and maybe resting for 30 – 45 seconds. Start off just doing this six times and you
guys are going to see some amazing results. Tip number five I want to talk about specifically
how you should set up your workouts. You’re going to workout four times a week. These
workouts should last anywhere between 45 minutes and an hour and 15 minutes, depending on your
rest times, all that good stuff. We’re not going to dive too deep into that. I don’t
want to overwhelm you guys. I’m throwing a lot at you during this video. But I do want
to talk about specifically how you should set up your workout. You want to start off
for the first part of your workout with an emphasis on increasing your strength on a
compound movement. I recommend going two different exercises. Doing the five by five’s. That
means five sets, five repetitions. You always start off your workouts with compound stuff.
Say you’re doing a chest and triceps workout, you’re going to start off doing five sets
around five reps of the barbell bench press and then you’re going to maybe do some weighted
dips to hit your chest and your tri’s as well. Maybe the next time you’re going to hit some
incline bench and do some dumbbell bench, so always hit your exercises or your workouts
with a compound exercise. Two different compound exercises, so you’re going to be doing ten
sets total. On a back day for instance, you might do some barbell row, you might do some
deadlift. On a leg day, you might start off doing a barbell squat and then you might transition
into some dumbbell lunges or some weighted pull ups. So many compound exercises watch
some other videos on the channel we’ve thrown a lot at you. There, in my opinion, are 12
to 14 highly-effective compound exercises that you can implement into your routine.
Now, the next part of your workout, the next two exercises, if you’re only doing four exercises
and about 60 to 20 sets per workout is you want to do a shaper or a machine of that muscle
group, but you want to go a high-rep scheme with a short rest period, so this is going
to really supercharge our fat loss. It’s going to initiate lactic acid which is going to
help tone your muscles and also help build them. It’s going to be an awesome training
split. You have a really diversified training split. You have your high repetition to get
that deep lactic acid burn, and then you’re lifting really heavy, trying to increase strength
and build lean muscle mass at the start of your workout. This is going to combine together
to give you guys awesome results if you are skinny-fat. You’re going to be increasing
your strength. You’re going to be building up your chest, building up your arms, your
shoulders, your back, your legs. You should really increase your strength all along the
journey of you going from skinny-fat to ripped and muscular. Then the second portion of your
workout, you’re going high repetitions with short rest times. Say for instance you might
do seated row, so you’re doing 15 – 20 reps per set. You’re only resting 45 seconds. You’re
doing three to four sets per exercise. Do a machine or do a shaper for the last two
exercises, go really high rep, go for that deep muscle burn, so you guys are going to
have an awesome combination. Tip number six we’re going to call it lights out gainz because
what you do for the last hour before you go to bed is really going to make or break your
results going from skinny-fat to ripped and muscular. In fact, if you just only do this
tip alone, you’re going to probably see pretty good results over the next six months. It’s
really important to consider how your body responds to different macronutrients, our
proteins, our carbs and fats at different times. When you guys are trying to optimize
your fat loss overnight and maintain your lean muscle mass and actually rebuild lean
muscle mass, you’ve got to keep your insulin levels really low, so you want to consume
only protein and healthy fat late at night. I think the perfect meal for the last hour
before you go to bed is an omelet. So take some leftover chicken, some leftover turkey,
beef, whatever you have, crack three or four eggs over it and that is the perfect combination
of high-quality protein that is slow release. It’s going to drip-feed your muscles with
amino acids. It’s also low insulin. It’s got literally zero carbohydrates. It’s not going
to spike your insulin because insulin and HGH, they can’t coexist at high levels at
the same time. You want to have literally a zero-carbohydrate meal for the last hour
of the night and you guys are going to be a fat-burning machine overnight. This is how
you guys make amazing progress with losing belly fat and also increasing say your chest
size and your arm size at the same time. Have 25 to 30 grams of high-quality protein, keep
it slow digesting, stay away from those carbohydrates and you guys are going to have some perfect
lights-out nutrition. That is my amazing six-step blueprint to go from skinny-fat to ripped
and muscular in a six-month period of time. I guarantee you, you guys follow the workouts,
you follow the nutrition, follow every detail on what I just laid out and you guys are going
to see an epic transformation in just six months time. Remember, six months may seem
like a lot of time, but time is going to go on regardless and you guys are going to be
so happy that you made a transition into just making the right choices with your workouts
and your nutrition. Don’t be overwhelmed by the journey of it all. Just stick with it.
You guys are going to see an epic skinny-fat transformation. Anyone who does decide to
do this little blueprint make sure you guys snap a before and snap an after picture. I
would love to see some amazing transformations from anyone who followed this blueprint. Hope
you guys enjoyed this video.

90 thoughts on “Skinny Fat Transformation: Step-By-Step Guide To Get Ripped & Muscular

  1. Why are there no comments Troy? I guess thats better for me I started a workout series on my channel of me posting daily videos of me trying to gain weight and I know your a super busy guy but what are the odds of you reviewing or even just looking at a few of my videos and leaving some pointers?? thank you so much Troy & it would be a honor to get a reply even on here thanks for the help and support

  2. ima start September my transformation story and my motivation talks will soonbe on YouTube, lol but jokes aside I'll reply back February.

  3. what about when you're 6'7 and 243 pounds and you want to go to 260 pounds but you have a problem, you eat about as much as a strongman does i have about 8 to 10 meals a day but you're still on the same weight
    i mean i train kickbox and mma but i'm always somewhere between 239 and 245 mostly

  4. This is such a great video thank you! One thing that really gets me is I don't quite understand how to measure grams of protein so I wouldn't know how much to consume.

  5. Troy , im skinny and I don't look so bad im tone don't know what my percentage is but i can see my first 4 abs , I eat a lot and I work out moderate intensity in order to not burn lots of calories but can't grow my arms !!

  6. Wow!!Thanks Troy…this is good info…definitely what I need….I'm going to follow this method,I'm a skinny fat guy abt 195lbs, I was having difficult time figuring if to bulk or cut….this video help me for sure…thx bro…keep the videos coming…

  7. i got a question, if you are skinny fat can you work on your belly, or do you have to loose it first? please help me

  8. It's awesome the answer to a lot of your comments. I forgot that I subbed to your channel but saw this on my feed. Thank you for all the awesome advise!

  9. Fantastic video Troy! I'm going to follow this workout to the letter and report back. Thanks for posting this great vid!! PS: Those viens popping outta your shoulder look badass!

  10. Hey bro please help me. I have been using Insane home fat loss programme for 2 weeks and following their workouts. every day I eat cereal for breakfast and something healthy for lunch (depends on what I'm doing, mostly if I'm out ill just eat something healthy, cant be precise because it varies on what I eat) and for dinner I eat 1 chicken breast and vegetables (broccoli, carrots, and green beans) and drink 3 litres of water everyday. I am not losing any fat and seeing no results what so ever and have been following this routine every day for a month. Please help me. Btw the workouts have been high intensity workouts HIIT workouts ranging from 20 to 25 mins. Thanks 🙂

  11. Hey Troy, I'm really skinny, but I still have alot of fat in my triceps area of my arm. When I straighten out my arm and slightly tap my arm where my triceps are, it jiggles alot. I also have some fat in my thighs in my stomach area. Does this work for the fat in my triceps area, along with my thighs and abdominal area??

  12. OMG this is good info hey troy Im a tall guy about 6.4 and 230 with 22 percent body fat looks like your a tall guy you think it can work for me

  13. Wait, so according to your macronutrient values and me being 140 lbs…I would need a total of 1575 calories? Isn't that too low?

  14. Is supplements Creatine, Nitric Oxide pills and BCAA necessary for this skinny fat transformation? And I heard protein intake is calculated through lean body mass. Is 60kg individual with around 20% body fat(might be more), aiming for 132g of protein in training days? Is it too much?

  15. I'm kind of confused about the workout days. are the 2 days of high intensity interval training part of that 4 days/week we need to workout? or do we need to spend four days in the weight room and the cardio workout on two other days of the week?

  16. I'm 6'2" and 180 lbs at the moment, and skinny fat. I was wondering, at the end of this will I have lost or gained weight? And how much weight should I be striding for? Also, can I do bike riding instead for cardio, if so how much distance should I cover while bike riding? Thank you, your response would be much appreciated

  17. last meal of the day without carbs causes me headaches, despite consuming slow release proteins and fats. I would wake up in the middle of the night hungry as hell and have to get carbs in otherwise i can't sleep. Any suggestions? I eat clean throughout the day and I am borderline pre-diabetic

  18. yo! I'm in highschool and I have a hard time figuring out what to eat for lunch and balancing my nutrition. I've seen all these videos on eating throughout the day. obviously I can't eat in class. plus I live with my parents,and I don't want to let them down whenever they cook something like hamburgers and stuff like that. I'm kinda skinny fat but if I pinch my stomach,I can grab about a cm of fat. I'm soooooo close. any tips?

  19. @Weight Gain Network This is EXACTLY what I've been looking for. Couldn't have come at a better time for me. I will definitely make a pic of my body before, and then after. Awesome info, and that completely free. Will re-watch the video and reformulate my strategy based on this. Thanks man!

  20. y'all act like being skinny fat means that your body is different from others. It's just out of shape. If you want an athetlic body, you need a relatively low bodyfat (~13%) & decent amount of muscle mass. I personally was overweight with ~25% – 30% bodyfat. After doing a crash diet I realized I was super weak & I was very unhealthy. I still had I'd say around 18% bodyfat & I couldn't even Bench Press the damn bar (20kg). After wasted months I started eating enough protein, & I went on a surplus to get stronger. After my first bulk my Bench Press went up to 70KG & my Squats to ~85KG. I was at around 20% BF & (currently 17%) now I'm gonna cut down to ~13% bodyfat & bulk up again (only until ~16% BF).

  21. hi can i combine weight lifting and cardio? or should i do it different days? because i notice after i lift heavy weights and do cardio i only lose weight and dont gain mass. so what im yhingking of is if i lift for today i would do cardio the other day.

  22. dude u r doing great job ….could u pls let me knw I only have 3 times a day to go for gym do I go for split or full body workout ….

  23. i am a skinny fat am in my perfect weight ring but my fat is to high!
    i follow ur tips but my fat presents increase what should i do plz help?

  24. man, i really like your video, can you tell me for how many months, i should train according to your plan..?? 6 monts?

  25. I know I'm late on watching this, but FINALLY! Someone who breaks down how much macros the person has to consume!! Thanks for this video! You're going to help a lot of people.

  26. so i need ur help. i want to use maintance cals when doing resistence issue is i found out im skinny fat partly cuz i under eat so idk my maintence. did u use any online calculators to get the maintance u r and if so then which?? cuz every single one gives me a different story and its bothering the crap out of me…

  27. So i am 80kg 5.7 male nearly 18 .
    I am fat but no muscle and strength is this for me even?reply plz .
    There is alot of confusion in my mind i need results faster to burn off my fat

  28. You never talked about calories. Many people are wondering how much calories should they eat in a eat .PLEASE HELP TROY…!!!

  29. Troy, awesome video and no one else breaks it down as specifically as you have. Here's some of my questions/feedack from having tried the program:
    1) finding a meal program that will balance out the macros as you have laid them out is difficult (do you have another video on this perhaps?)
    2) should a skinny fat person be trying to maintain weight? if so, that would suggest your caloric intake should be around your BMI but I have struggled to find the calories
    3) 5×5 training program is awesome for hard gainers/skinny fat. I've seen results already.

  30. Hey just one question hope you answer or anybody answers, I calculated my total grams for all macros for the training days, and then I converted them to calories. The result was 1927 cal and my TDEE is 2840 due to my active work and lifestyle, so would that be enough calories for me to grow muscle because its significantly under my TDEE. Just so u know I weigh 172 at 5,9 21 years old.

  31. I feel like these are great tips, but at 145 lbs and 1.25 carb per lb, 0.25 fat per lb and 1 protein per lb puts me at a calorie intake of 1625. This will make me further drop in weight. I burn around 2200, so being at 600 caloric deficit will make me lose down to 125lb and because I'm at deficit and not caloric surplus how do I exactly gain muscle? Can you explain this, because I already tried this for two month from 165 to 145 while maintaining the protein ratio and I just lost way too much muscle and stayed skinny fat. My current goal is bulk with 2600 calories, 45% carb, 30% protein and 25% fats, and a hard workout routine, because I found over last two months that cutting did not work for me?

  32. The only thing I am confused about is when you say 4 exercises per workout. Say for instance, if I am doing chest and triceps, do you mean 4 exercises including both muscle groups, or including each of the muscle groups? Could be a dumb question, but I am not 100% sure on that one. But this video is the best one I have found on this topic. Thanks a lot!

  33. Richard P1 second agothis is actually good advice.. thought it'd be another douchy vid. one thing that he might not say (haven't watched whole thing yet) having gone through this myself and worrying about being too light. is don't worry about your weight. even if you're tall and skinny. bulking is easy in the long run (eating hooray!). getting cut first is the way to go. you'll add muscle too don't worry. get waist down to 43-45% of height then start a slow lean bulk

  34. hey.i know you are mainly targeting men with belly fat in this video .but I am a woman with butt and thigh fat.does any of your advice change for me or pretty much the same?

  35. This is my workout. Let me know what u guys think:

    Sun: Brazilian Jujitsu (BJJ)
    Mon: Weight Training
    TUE: BJJ
    WED: BJJ
    THU: Weight Training

    My Weight training is as such:

    1) Pull-ups superset with DB Flat Bench Press
    2) DB Lateral Raise or DB Clean and Press
    3) Bend over DB Rows
    4) Dips
    5) EZ Bar Bicep Curls
    6) BB Squat
    7) BB Dead Lifts

    Guys please let me know what you think.

  36. is that really all the carbs you need? most macro calculators suggest upwards of 200 carbs while the math I did for this is about 85

  37. This video just wanted to add some explaining video in between: if he said the name of the exercise, he should add a video of it

  38. I converted the macros to calories and im only getting 1855 cal on training days and 1746 cal in non training days. I think this is little calores, is this right? Can someone guide me on this?

  39. I have 13% bodyfat.I am 6’7 14 year old and i wheight around 86kg,and i am not sure am j skiny fat what should i do.And i train baskteball

  40. I'm 170 lb and according to your calculations I'll be eating about 1850 calories …I'm pretty sure my maintenance is about 2800 calories …..did I calculate something wrong?

  41. Whats the 4 training day splits. I believe the current program im using isn't right because its been a year and not much gains have been made nutrition has been on point. I know he said chest and triceps what are the other 3?

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