What the F*ck is Skinny Fat?

By Tristan Jurick

If you want to bulk up, train hard, and achieve greatness, follow these tried and true formulas that will make this process seem like a piece of cake in just a few months. So lace up those shoes, grit your teeth, and unleash the beast within. In this book, you will discover:

The truth that dispels the myth that good genetics are necessary for gaining muscle mass.

The significance of nutrition and diet, which can be more important for your future than weight lifting.

How to attain the physique of your dreams by setting specific goals in the gym.

An explanation of the various types of cardio training available.

A reminder of the external factors that play a crucial role in determining your results.

In the end, this book will provide you with the essential knowledge of training and nutrition without any unnecessary fluff (yes, that's right, it will take you less than 3 hours to complete). Buy this book now to embark on the journey of becoming the person you've always aspired to be and cultivate a new passion!

• Language: English
• Publisher: Tristan Jurick
• Release date: Jun 8, 2023
• ISBN: 9798397327404

Book preview

What the F*ck is Skinny Fat?

A Complete Course to Bulking, Training, and Kicking Ass

© Copyright 2023 - All rights reserved.

The content contained within this book may not be reproduced, duplicated, or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly.

Legal Notice:

This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote, or paraphrase any part, or the content within this book, without the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up-to-date, reliable, and complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical, or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

Table of Contents

Introduction

Chapter 1: What Is Skinny Fat?

Exercise

Diet

Age

Subcutaneous Versus Visceral Fat: What’s the Difference?

Your Weight Does Not Matter

What Is a Healthy Body Fat Percentage?

How Do I Lower My Body Fat Percentage?

Resistance or Strength Training

Try HIIT (High-Intensity Interval Training) for Cardio

Eat Well and Eat Enough

Manage Your Stress

Get Enough Sleep

Key Takeaways

Chapter 2: The Ins and Outs of Nutrition

What Are Macronutrients?

Protein

Sources of Protein (Animal and Plant-Based)

Carbohydrates

Sources of Carbohydrates

Sources of Carbohydrates - Vegetables

Sources of Carbohydrates - Fruit

Sources of Fiber

Fat

Sources of Fat

What are Micronutrients?

Water-Soluble Vitamins

Fat-Soluble Vitamins

Macrominerals

Trace Minerals

Hydration

Key Takeaways

Chapter 3: Designing Your Diet

What are Bulking, Maintenance, and Cutting Calories?

Negative Calorie Balance or Calorie Deficit

Neutral Calorie Balance or Maintenance Calories

Positive Calorie Balance or Calorie Surplus

How to Determine Your Maintenance Calories

Tweaks for Muscle Gain and Fat Loss

How to Calculate Your Daily Calorie Needs Using the Harris-Benedict Formula

Sedentary

Lightly Active

Moderately Active

Very Active

Extremely Active

How Much Protein, Fat, and Carbohydrates Should I Eat?

Protein Requirements

Carbohydrate Requirements

Fat Intake

How to Track Your Food Intake

Common Pitfalls When Tracking Food

Using Generic Entries

Eyeballing Portion Sizes

Measuring Meat Incorrectly

Forgetting to Track

Underestimating Macros When Eating Out

Not Logging Individual Ingredients

How to Eat for Muscle Gain

Pros and Cons of Bulking

How to Eat After a Bulk

Other Lifestyle Factors to Consider

Consistency

Stress

Sleep

Supplements

Whey Protein

Creatine

Stimulants

Casein

Key Takeaways

Chapter 4: Weight Training

Olympic Weightlifting Versus Powerlifting Versus Bodybuilding

Olympic Weightlifting

Powerlifting

Bodybuilding

The Rise of the Conventional Gym

The Benefits of Weight Lifting

What to Look for When Joining A Gym

What Is It You Want?

How Much Can You Afford?

Location

Get a Guest Pass

Gym Etiquette

Pack Away Your Shit

Wipe off Your Bodily Fluids

Don’t Hog the Equipment

Don’t Offer Unsolicited Advice

Respect the Equipment

Be Mindful of Your Cellphone Usage

Don’t Get Naked

Tools of the Trade

Gloves

Wrist Wraps

Knee Sleeves

Shoes

Weight Belts

Key Takeaways

Chapter 5: Cardio

What is Cardio?

Circuit Training

Anaerobic Interval Training

Aerobic Interval Training

Long Duration at a Low Intensity

Medium Duration at Medium Intensity

Short Duration at High Intensity

Fartlek Training

High-Intensity Interval Training (HIIT) Training

Cardio Versus Weight Training

Benefits of Cardio

Affordability and Accessibility

It is Safe

It Is Good for Your Mental Health

Improves Cognitive Function

Improves Cardiovascular Health

Helps You Sleep Better

Strengthens Your Immune System

Improves Digestion

Improves Sexual Function

How to Get Bang for Your Buck

The Low-High Method

Key Takeaways

Chapter 6: Designing Your Program

Getting Started

Establishing Your Goals

Specific

Measurable

Attainable

Relevant

Timeline

How Many Days a Week Should I Train?

Why Should I Track Everything?

The Big Three Lifts

Compound Movements

Testosterone Production

Ego Boost

The Deadlift

Conventional versus Sumo

Stance

Hand Position

Keep Your Knees Forward

Elevated Chest

Lift

The Bench Press

Positioning on the Bench

Grip

Press

The Squat

Stance

Descend Into the Squat

Setting up the Rack

Accessory Exercises

Lower Body Accessory Exercises

Box Jump

Barbell Hip Thrust

Snatch Grip Romanian Deadlift

Kettlebell Swing

Good Mornings

Front Squat

Side and Reverse Lunges

Weighted Step-Up

Bulgarian Split Squat

Upper Body Accessory Exercises

Plylo Push-Ups

Pause Push-Up

Close Grip Push-Up

The Dip

Dumbbell Floor Press

Pendlay Row

Behind the Neck Snatch Grip Press

Rear Delt Fly

Close Grip Bench Press

Core Accessory Exercises

Weighted Plank

Hollow Hold

Dead Bug

Single Arm Carry

Barbell Side Bend

Supersets Versus Circuits

Supersets

Circuits

What Is the Difference?

Building Your Training Program

Your Program

Warm-Up

Choose Your Main Lift

Choose Your Accessory Lifts

Choose Your Sets, Rep Scheme, and Rest Time

Progressive Overload

Template

Key Takeaways

Chapter 7: Outside Factors That Determine Our Results

Recovery

Sleep

Stress

Key Takeaways

Conclusion

Glossary

References

Introduction

I am here for the gains bro.

But are you? I hear this constantly at the gym; all the while, the person talking is taking selfies while curling a five-pound dumbbell in an ugly vest with even worse form.

Yeah, bro. Going to do some curls, run a quick mile, and then knock back a protein shake before heading to work.

Listen, I am not here to bash anyone who is dedicated enough to their health to join a gym, actually attend said gym, and then consider their nutrition. Whatever form of fitness you want to do, even if it's Zumba, should be applauded and encouraged.

As a society, we are far too sedentary. I consider movement to be life, but I do want to make it clear that there is good exercise, great exercise, and exercise that is far better for you and your goals.

The thing is, you need to define your goals, and this book is for those who want to be badass. This book is for those who want to gain muscle, get strong, and look good naked, all the while eating good food and lifting heavy shit.

So while I do not hate any form of exercise, I am biased, and yes, the chances of you doing what you need to do for the gains are debatable if you are curling five-pound dumbbells and running junk miles daily.

I presume that you know this already. You’ve been in the gym for a couple of months and not seeing the body composition progress you want. You lift weights, eat well, and follow all the relevant (LOL) Instagram influencers—hell, you even went Keto and dabbled in Intermittent Fasting. How come you aren’t jacked?

Well, my friend, perhaps you are still skinny fat.

What?

Okay, here we go. Here is my story. So back in my heyday, I weighed 189 pounds. Well, I started at 250 pounds before I ran it all off. Tired of being chunky, I decided to lose weight, so I started running. I ran every day, entered some races, and lost weight.

As I said, I went from 250 pounds to 189 pounds. I felt great. Clothes looked good on me, I felt fit, I was eating well, and I was confident again. By any standards, I felt healthy, but was I as healthy as I could have been?

Tough question, but an interesting answer. At the time, yes, I was. I had lost a ton of weight that I needed to lose, and I was healthier for it, but I wish I had done it a bit differently. Not that I did it incorrectly, but I did not do it optimally. You see, I was still fat... but on the inside.

One thing I have learned is