Skinny Fat Diet Plan

Skinny Fat DietYou don’t want to gain any more fat.

As a matter of fact…

You would just rather go on a cutting diet and get rid of that damn belly/chest/back fat RIGHT NOW!

No… I mean…


I hear you loud and clear my friend.


Going on a traditional cutting diet is going to do more harm than good at this point in your training.

I have a better way…

A way that will allow you to lose fat while building muscle at the SAME TIME so that you don’t have to worry about gaining a bunch of fat while gaining mountains of man muscle.

I’ll get into this special nutritional method in a minute but first I need to explain the major flaw in the old school cutting diet because I need you to completely understand why you MUST avoid it.

What NOT to Do


We as Skinny Fat guys typically don’t have a lot of muscle to work with when we’re starting out.

If we cut and go on a prolonged calorie deficit (eating less calories than we burn each day)…

We wind up with puny arms… a weak chest… smaller legs and all around shitty results for all of our hard work.

Speaking from personal experience…

Putting in blood, sweat and tears and no one can even tell that you workout…

Not even a little bit…

f-in’ sux.

As you probably well know… The other side of things are even worse.

If you go on a traditional bulk where you go on a prolonged calorie surplus (eating more calories than we burn each day)…

Has it’s own set of nasty problems.


WE become… a big blob of gelatinous goo!

Ahhh Hell!

So… What to do instead?


Before I get into that I need to address another type of diet that is gaining in popularity right now that I whole heartily believe is the wrong way to go.

What ELSE NOT to Do

You may have heard of Intermittent Fasting.

This is where you skip meals and go certain days without eating at all.

Let me repeat that…

You DON’T eat ANYTHING all day long!!


I’ve actually tried intermittent fasting just to see what it was all about and I’m here tell you…

I don’t care if it’s the worlds most perfect diet….

It’s no way to live your life.

I was hungry… pissed off… and got absolutely nothing done all day because all I could think about was McDonald’s french fries… triple dipped into buttermilk ranch.


I didn’t personally experience this… but a lot of people that I’ve talked to who have tried this diet…

Went on a…

Several weeks long…

Non stop…

Eating frenzy after they stopped the diet thus destroying any and all positive effects.


I needed to get that off my chest.


The diet to end all diets for Skinny Fat Guys is…

Carb Cycling

This special nutritional method is absolutely genius in what it accomplishes.

What you do is eat more calories and carbs on your lifting days so that you have the energy and strength required to lift heavy weights…


You eat less calories and carbs on your cardio days so that you burn off unwanted fat.

The result is that at the end of the week…

You have effectively lost fat and built muscle at (pretty much) the same time.

There is no other diet on earth that promotes such an amazing benefit.

Why everybody isn’t on this diet is beyond me.


Let’s get into some specifics so that you can walk away knowing how to put together your very own…

Skinny Fat Diet

Let’s get the general calculations taken care of…

You first need to figure out what your maintenance level needs to be set at.

You can do this by going to this calculator and enter in your hight, weight, etc..

Calorie Calculator

Let’s take an example of an average 150 pound skinny fat guy…

His maintenance would be 2058 calories a day.

His deficit low carb day will be 1558 calories.


His surplus high carb day will be 2558 calories.

Now we need to figure out his macros.

Macros is just the breakdown of how much protein, fat and carbs he needs to eat each day.

To figure this out here is a table you can use…

Surplus High Carb Day:
Carbs: Body Weight X 3.3
Protein: Body Weight X 1.25
Fats: Low or None

Maintenance Medium Carb Day:
Carbs: Body Weight X 1.5
Protein: Body Weight X 1.25
Fats: Body Weight X .5

Deficit Low Carb Day:
Carbs: Body Weight X .6
Protein: Body Weight X 1
Fats: Body Weight X .75

That will give you a rough estimate. You may need to adjust those
numbers because the formula starts to break down for certain
body weights.


To customize this plan just for you…

We need to determine where YOU are starting from right now.

It’s important to figure this out because if you have more body fat to lose you will have more lower carb days…


If you have less body fat you need to have more higher carb days.

Take a look at the two pix below…

Skinny Fat Body Types

If you look more like the guy on the left then you need to go on plan A.

Look more like the guy on the right? You need to go on plan B.

Plan A:

Mon – High
Tues – Low
Wed – Med
Thurs – Low
Fri – High
Sat – Low
Sun – Med

Plan B:

Mon – Med
Tues – Low
Wed – Med
Thurs – Low
Fri – High
Sat – Low
Sun – Low

Here is a food list that you can work off of…

Skinny Fat Food Chart

Alright my friend…

You can go to fitday or any other other calorie counter type site to help you put together your own diet…

You can go check out my program where I have this all broken down for you with diet plans for your specific weight.

So if you weight 170 pounds all you have to do is open the diet plan for 170 pound guys and you’re good to go.

It’s also a complete 14 week nutrition, weight lifting and cardio program designed specifically for Skinny Fat Guys…

You can check it out here…

Skinny Fat to Ripped & Jacked

Till Next time…

Take Care,
Steven J

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