Raddemon
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- May 17, 2020
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Have you been researching on the web only to find skinny to muscular transformations and or fat to ripped physiques. There's little information out there that would genuinely help men struggling with hourglass shapes. I will give you the exact blueprint you need to get from skinny fat to low body fat and muscular physique
Number one rule is to BE PATIENT, especially being skinny fat it WILL TAKE TIME. Second is to follow a training plan that mainly comprises of compound exercises that work together (PUSH PULL LEGS,UPPER, LOWER) from higher rep ranges. I'll give you the sauce here.
1.
Monday- upper body
-Incline barbell bench or smith machine- 3 sets of 8-12 reps
-Flat barbell bench or smith machine- 3 sets of 8-12 reps
-Pec Fly machine- 3 sets of 10-15 reps
-Seated shoulder Press (smith machine, dumbbell or barbell)- 3 sets of 8-12 reps
-Dumbbell Side Raises (seated or standing) 3 sets of 10-15 reps
-Wide Grip Pulldown- 3 sets of 8-12 reps
-Bent Over Rows or Wide T-Bar Row- 3 sets of 8-12 reps
-Cable Curls- 3 sets of 10-15 reps
Cable Pressdown- 3 sets of 10-15 reps
Tuesday- Lower body
-Barbell Back Squat or Any Squat Machine or Smith Machine- 4 sets of 6-12 reps
-Leg Press- 4 sets of 10-15 reps
-Leg Extension- 4 sets of 12-20 reps
-Stiff Legs Deads (with barbell or dumbbells)- 4 sets of 8-12 reps
-Lying hamstring curls- 4 sets of 10-15 reps
-Standing Calve Raises- 4 sets of 10-15 reps
-Seated Calve Raises- 4 sets of 10-15 reps
Wednesday- off day
Thursday- Push Day (Chest, Delts & Tris)
(chest)
-Barbell Incline Bench or Smith Mqchine- 3 sets of 6-10 reps
-Barbell Flat Bench or Smith Machine 3 sets of 6-10 reps
-Cable Crossover (low to high)- 3 sets of 10-15 reps
-Cable Crossover (high to low)- 3 sets of 10-15 reps
(delts
-Seated Shoulder Press (Barbell or Dumbbell)- 3 sets of 6-10 reps
-Standing Side Laterals Raises (dumbbells)- 3 sets of 10-12 reps
-Rear Delt Flies (dumbbells)- 3 sets of 10-12 reps
(tris)
-Rope Pressdowns- 3 sets of 10-12 reps
-Overhead Rope Extension- 3 sets of 10-12 reps
Friday- Pull day (Back, Bis, Traps)
-Wide Grip Pulldowns- 3 sets of 8-12 reps
-Reverse Grip Pullups or Reverse Grip Pulldowns- 3 sets of 8-12 reps
-Bent Over Rows or Wide T-Bar Row- 3 sets of 8-12 reps
-Seated Cable Row (close Grip- 4 sets of 8-12 reps
-One-Arm Dumbbell Row- 3 sets of 10 reps (each arm)
(traps)
-Shrugs- 4 sets of 8-12 reps
(biceps)
-Hammer Curl- 3 sets of 10 reps (each arm)
-Cable Curls (seated or standing)- 3 sets of 8-12 reps
Saturday- Legs
-Leg Press- 4 sets of 10-15 reps
-Step ups (dumbbells in each hand)- 3 sets of 12 steps (each leg)
-Leg Extension- 4 sets of 12-20 reps
-Stiff Legs Deads (with barbell or dumbbells)- 4 sets of 8-12 reps
-Lying hamstring curls- 4 sets of 10-15 reps
(calves)
-Standing Calve Raises- 4 sets of 10-15 reps
-Seated Calve Raises- 4 sets of 10-15 rep
FORM IS EVERYTHING, IT'S A BONUS TO GET STRONGER BUT WE ARE AIMING TO BE AESTHETIC AS POSSIBLE. START SMALL AND PROGRESSIVELY OVERLOAD(meaning add weights once you reach the highest rep range to build muscle). I'VE ATTACHED LINKS TO FORMS FOR EVERY SINGLE EXERCISE HERE.
Next we will cover the diet which is so important. When you are skinny fat, you need to first slow cut.
you are fat..so if you put on more fat..you raise estrogen levels..maybe even get bitch tits..
if you cut and don't look leaner..its most likely because you cut wrong..u didnt lift weights with enough volume..didn't do enough protein. im sure u havent been training properly. if we cut slowly..u can possibly gain a litte size while getting lean.. it's up to YOU
2. DIET
DOWNLOAD MYFITNESSPAL and USE A DIGITAL SCALE
to count macros( which is proteins,fats,carbs). 1g to 1.2g of protein. and carbs go down every week or other week if your not losing weight (1-2pounds).
an example of a 5'10 190 pound skinny fat guys macros would be
(hit a minimum of 10g fiber a day.)
training day- 225g carbs, 50-55g fats, 200g protein
rest day- 175g carbs, 505-5g fat, 200g protein
refeed day(every saturday)- no refeed the first week
This is a good video about refeed days good refeed day video
cardio- 4x300 (that’s 4 sessions this week; 300 calories burned each session)
FOR CARDIO USE TREADMILL AND INCLINE MAXX. you can watch movies while you effectively track calories burned. Other activities are hard to monitor how much calories you've lost
Supplements I suggest:
-Whey protein (if needed to hit protein goals)
-3grams of fish oil a day
- 3 to 5grams of creatine a day
- multivitamin
- if carbs are under 150g take a fiber powder (4g with first meal; and 4g with last meal)
-fat burner; if you want more energy (not needed)
- bcaas (only if you do fasted cardio)
(anything else you decide to take is your choice)
weigh yourself everyday at the beginning after you use the toilet. At the end of the week take the average and if you aren't losing weight drop carbs by 25g, and or increase cardio by 50 cals each session. max 450 cals per session and 5 days. Stop decreasing carbs once they reach 100.
There you have it I hope you stick to it and good luck.
Number one rule is to BE PATIENT, especially being skinny fat it WILL TAKE TIME. Second is to follow a training plan that mainly comprises of compound exercises that work together (PUSH PULL LEGS,UPPER, LOWER) from higher rep ranges. I'll give you the sauce here.
1.
Monday- upper body
-Incline barbell bench or smith machine- 3 sets of 8-12 reps
-Flat barbell bench or smith machine- 3 sets of 8-12 reps
-Pec Fly machine- 3 sets of 10-15 reps
-Seated shoulder Press (smith machine, dumbbell or barbell)- 3 sets of 8-12 reps
-Dumbbell Side Raises (seated or standing) 3 sets of 10-15 reps
-Wide Grip Pulldown- 3 sets of 8-12 reps
-Bent Over Rows or Wide T-Bar Row- 3 sets of 8-12 reps
-Cable Curls- 3 sets of 10-15 reps
Cable Pressdown- 3 sets of 10-15 reps
Tuesday- Lower body
-Barbell Back Squat or Any Squat Machine or Smith Machine- 4 sets of 6-12 reps
-Leg Press- 4 sets of 10-15 reps
-Leg Extension- 4 sets of 12-20 reps
-Stiff Legs Deads (with barbell or dumbbells)- 4 sets of 8-12 reps
-Lying hamstring curls- 4 sets of 10-15 reps
-Standing Calve Raises- 4 sets of 10-15 reps
-Seated Calve Raises- 4 sets of 10-15 reps
Wednesday- off day
Thursday- Push Day (Chest, Delts & Tris)
(chest)
-Barbell Incline Bench or Smith Mqchine- 3 sets of 6-10 reps
-Barbell Flat Bench or Smith Machine 3 sets of 6-10 reps
-Cable Crossover (low to high)- 3 sets of 10-15 reps
-Cable Crossover (high to low)- 3 sets of 10-15 reps
(delts
-Seated Shoulder Press (Barbell or Dumbbell)- 3 sets of 6-10 reps
-Standing Side Laterals Raises (dumbbells)- 3 sets of 10-12 reps
-Rear Delt Flies (dumbbells)- 3 sets of 10-12 reps
(tris)
-Rope Pressdowns- 3 sets of 10-12 reps
-Overhead Rope Extension- 3 sets of 10-12 reps
Friday- Pull day (Back, Bis, Traps)
-Wide Grip Pulldowns- 3 sets of 8-12 reps
-Reverse Grip Pullups or Reverse Grip Pulldowns- 3 sets of 8-12 reps
-Bent Over Rows or Wide T-Bar Row- 3 sets of 8-12 reps
-Seated Cable Row (close Grip- 4 sets of 8-12 reps
-One-Arm Dumbbell Row- 3 sets of 10 reps (each arm)
(traps)
-Shrugs- 4 sets of 8-12 reps
(biceps)
-Hammer Curl- 3 sets of 10 reps (each arm)
-Cable Curls (seated or standing)- 3 sets of 8-12 reps
Saturday- Legs
-Leg Press- 4 sets of 10-15 reps
-Step ups (dumbbells in each hand)- 3 sets of 12 steps (each leg)
-Leg Extension- 4 sets of 12-20 reps
-Stiff Legs Deads (with barbell or dumbbells)- 4 sets of 8-12 reps
-Lying hamstring curls- 4 sets of 10-15 reps
(calves)
-Standing Calve Raises- 4 sets of 10-15 reps
-Seated Calve Raises- 4 sets of 10-15 rep
FORM IS EVERYTHING, IT'S A BONUS TO GET STRONGER BUT WE ARE AIMING TO BE AESTHETIC AS POSSIBLE. START SMALL AND PROGRESSIVELY OVERLOAD(meaning add weights once you reach the highest rep range to build muscle). I'VE ATTACHED LINKS TO FORMS FOR EVERY SINGLE EXERCISE HERE.
Next we will cover the diet which is so important. When you are skinny fat, you need to first slow cut.
you are fat..so if you put on more fat..you raise estrogen levels..maybe even get bitch tits..
if you cut and don't look leaner..its most likely because you cut wrong..u didnt lift weights with enough volume..didn't do enough protein. im sure u havent been training properly. if we cut slowly..u can possibly gain a litte size while getting lean.. it's up to YOU
2. DIET
DOWNLOAD MYFITNESSPAL and USE A DIGITAL SCALE
to count macros( which is proteins,fats,carbs). 1g to 1.2g of protein. and carbs go down every week or other week if your not losing weight (1-2pounds).
an example of a 5'10 190 pound skinny fat guys macros would be
(hit a minimum of 10g fiber a day.)
training day- 225g carbs, 50-55g fats, 200g protein
rest day- 175g carbs, 505-5g fat, 200g protein
refeed day(every saturday)- no refeed the first week
This is a good video about refeed days good refeed day video
cardio- 4x300 (that’s 4 sessions this week; 300 calories burned each session)
FOR CARDIO USE TREADMILL AND INCLINE MAXX. you can watch movies while you effectively track calories burned. Other activities are hard to monitor how much calories you've lost
Supplements I suggest:
-Whey protein (if needed to hit protein goals)
-3grams of fish oil a day
- 3 to 5grams of creatine a day
- multivitamin
- if carbs are under 150g take a fiber powder (4g with first meal; and 4g with last meal)
-fat burner; if you want more energy (not needed)
- bcaas (only if you do fasted cardio)
(anything else you decide to take is your choice)
weigh yourself everyday at the beginning after you use the toilet. At the end of the week take the average and if you aren't losing weight drop carbs by 25g, and or increase cardio by 50 cals each session. max 450 cals per session and 5 days. Stop decreasing carbs once they reach 100.
There you have it I hope you stick to it and good luck.
