Skinnyfat To Ripped: How To Decide If You Should Cut Or Bulk 

I really appreciate that you changed your URL to rpstrength because you realized most gymrats can't spell Renaissance Periodization. That's just very considerate of you.

You are this first person I've heard to even talk in terms of years when it comes to skinny fat transformations. People say 6 months is all you need and when beginners dont get jacked in that amount of time they give up. Thank you for keeping it realistic

1:52 - 2:06 This is why I love RP and Dr Mike. You will hear no other person in the fitness industry say anything remotely as accurate and down to earth as this statement.

Here in Mexico we call skinny fat body type “standing dog” (perro parado), because it looks like a dog when it’s standing on its 2 back legs. It’s a funny way to describe it.

I'm now all in on Rob and Rebecca's life story, I just hope this is a rom com and not a tragedy.

This video is the proof of why Dr. Mike is the only life coach I need.

Been struggling with motivation but hearing Rebecca's reaction has made me want to hit the gym harder than ever!

231lbs down to 181lbs. 44yo retired EMT/FireFighter. Still have a ring of fat around my gut. I’m trying to lose 15-20lbs more. I’d like to be in good shape. Not the round shape. Dr took me off 2 bp meds and a cholesterol med after 20yrs of being on meds. It’s hard. I thought quitting alcohol was hard. Getting in shape and becoming healthy is the hardest thing I’ve attempted. Been sober 2yrs 10/23

Rebecca is a legend. Her hugs have full ROM

I appreciate you catering to us newbies a little bit, also appreciate the reality check about how much appearance actually matters at the beginning ✊

I feel like most of us skinny-fats have an issue with the 6 months pregnant belly with Arms and legs of twigs😭

As someone who went through this, my biggest recommendation is: be patient. It doesn't happen overnight. Be persistent with diet and whatever resistance program you're on. You'll see results.

Hey, Dr. Mike. Found your channel about a year and a half ago. As luck would have it, I essentially followed this plan (maintain while weight training for ~12 months, followed by modestly paced cutting over the last ~5 months). The cut has been successful--I've lost 31 pounds since June (roughly 1 pound per week) and only gained strength over that timespan (albeit at a slower pace than during the maintenance phase). I aim to cut a further twelve pounds by February's end, which I will follow with a brief maintenance phase and then my first bulk. Pro: I constantly get compliments about how much better I look, and I feel great. Con: had to buy a bunch of new clothes. I'd like to thank you for all the work you do to help the rest of us. I've watched nearly all of your videos--even the ones on your old channel you never talk about ;). To any prospective newbie finding this video, I can personally vouch that this guy is a training encyclopedia walking around on two (giant) legs

“This whole industry is bullshit” This is why Dr. Mike will always be a legend

I was definitely in this category, still kinda am. Like Dr. Mike said you're kinda stuck between 2 worlds and unfortunately you have to just pick plan and stick with it. I cut down and got way too skinny but I was so sick of the belly and love handles that fat loss was my main priority. Started from the absolute bottom in weightlifting. Benching the bar, deadlift like 20lbs, squatting the bar and sore the next day. 26 weeks later I'm benching 135, deadlift 180, squatting 170. Still on full body 3x a week and bulking through the winter and cutting in the spring. It's a tough road but there's light at the end of the tunnel. I look better than I have in probably 10 years and feel incredible and it will only continue to improve from here.

This is the answer I like to hear. Most people, as Mike says, either split it into a binary option of cut/bulk, or they tell people to recomp. I get what they're saying - Mike even mentions that it is a likely result - but I don't think beginners should focus too much on the outcomes on their body composition right away. Their focus is much better spent on just building the basic habits and skills both in the gym and outside the gym which will allow them to get more strategic with their dieting phases later.

Just found your channel. I really like how you talk to the everyman by translating your knowledge through an easy going demeanor. I’ve been struggling to find the right mix of sustainable behavior to lose belly fat and been too caught up I think in a strict diet/workout plan. Knowing that an expert believes that I can do this with slight adjustments to my diet and routine really gives me confidence for the long term. Thanks man.

You have such an engaging personality and a great sense of humor. You make this stuff super enjoyable to watch.

This is the route I’m already on. 3 months in and I’m feeling and seeing a huge difference. Seeing this video really gave me reassurance on what I’m doing.

Thanks Dr Mike. You had me cracking up! You're both compassionate and helpful.

Thanks for this video. I just lost a bunch of weight (currently skinny fat) and just started lifting. This was enlightening.

I love this video. You just described my last few years perfectly. I lost 60lbs then stepped into the gym for the first time at age 40 to build some muscle because I was skinny fat. Thanks also for talking about the mental side of it, because it is significant. Overcoming my fear of getting fat again to slow bulk was the most difficult part. Getting mentally and physically diet fatigued after a 7 week cut was the push I needed. I bulked for 5 months and gained 11lbs before cutting some off. It sounds silly, but it was a big relief see the weight drop on the first cut after that and know I hadn't "broken" my body and could lose fat again when I needed to.

Just started doing this after 6 months of trying cutting/bulking/training splits out. 5'11 192-195lbs. So glad to hear it from you that i should just do this for a year. Summer 2024, lets get it

This is EXACTLY what i was looking for. Thank you so much. I'm starting heavy training for the first time and i was so confused as how to go about it. I'm about a month in to serious training and i love it

I definitely agree with the one year statement. I started training back in March 2023 after a breakup. I started 260lbs at 32% body fat with about 173 lean mass. Now it’s October and I am down to 226 at 21% with about 185 lean mass. I’ve come so far but I have so far to go.

You have a serious talent of being both informative and hilarious. Thanks for the great info and the laughs :)

Not only do you provide amazing fitness information, I love the comedy that is sprinkled into the videos. You don't fail to make me laugh lol

Been basically a skeleton for 20 years of my life. 20 and onward (am 32 now) was when the slow belly-creep started. I'm at a point now, where sometimes when I look down in the shower, the horizon that is my belly, is slowly starting to obscure the willie. Started 2 weeks ago, found your channel and I'm dialed in and determined. Thank you for the work you do!

this is what ive been doing for the past year, maintain my weight around 150-155 @ 5'6''. first year of weight lifting and so far im happy where i am in my progress.

This is good advice. Nobody lifts consistently for 2+ years and stays skinny fat. The only sad part of being a skinny fat is you won’t see that much gains in that first year so it’s discouraging. But you definitely are shaping and shaping out.

This was so helpful! It's so refreshing to receive actual applicable advise instead of being screamed at about all the things I'm doing wrong.

most realistic and best vid ever . shows a grown man isnt selling u bullshit dream , pure honesty and best plan

Hey Dr. Mike. Love the template I bought! I am missing templates for people with a basic homegym - Squat rack, Bar, Dumbells which should be a pretty common combination! Maybe you also want to cater to that audience? Sure I could switch some exercises from other templates but hey - if i buy that stuff I want it cut to fit. For now the gym free plan is great but I really would like to put my homegym to use again.

One of the use-cases for "maingaining/gaintaining" or eating around maintenance while lifting to stimulate muscle hypertrophy, rest and sleep properly, etc. You can see an increase in FFMI while seeing a reduction in BF%!

i started as skinny fat exactly 1 year and 3 months ago. i just did everything you have said without even knowing and exacly what you said happened to me :D thanks man solid information for others

Needed to hear this! Thank you!

You the man Dr Mike. Love the humour.

Thank you for your work, Dr. Mike, it is very valuable. It would be great if you could make a video on how to combine olympic exercises or variants (Hang Snatch, Power Clean) with basic strength exercises for their usefulness in combat sports, such as BJJ, MMA, etc... Thanks again!

Very solid advice how he distributes the knowledge accordingly. Hell yes !

Perfect advise. I was wondering about this. Pretty sure I'm in this category now for the first time in my life. Took break from lifting since COVID. Thanks for the advice

i started at a strongman gym recently. I used to be the sort of person that would be fine eating twice a day, maybe a lunch. i'd classify myself as skinny fat, lifting ineffectively for years and eating whatever. i thought about trying to slim down before joining the gym, but after starting at that gym, and getting steamrolled at every workout, i didn't account for how hungry i'd be, especially after having poor appetite so long, now i feel like i gotta eat two lunches just to keep the hunger pains away during the work day. thanks for posting this video!

This is super informative! Question for you... have you ever tried a meal plan from Next Level Diet? I got one and I love it!

I wish you all the success. You have been such a motivation to me on my journey out of being skinny fat. First time I've actually been "gaining" noticeably in my life. So much education and so many laughs.

Hey I just want to say that you and the other positive and honest fitness content creators have been very helpful in starting this. I appreciate what you are doing and its answered a lot of questions I have had from a source that I know puts in the effort to really know his stuff.

You're a real one, Dr Mike. Started working out consistently at 33 with no athletic background as a skinny fat dude, and this was exactly my experience. In 2 years of consistent but not insane effort was I jacked? No. Had I grown a whole lot, or cut a whole lot? No. But I had improved a whole lot. I was a lot harder (nearly) errywhere. My overall body composition was different. And I finally felt like a cut would be worth it.

Goddammit, Rebecca

thank you so much Dr Mike, you're a legend !

Thanks for this video, so good to hear it takes time and consistently clean eating and lifting. Thanks for keeptit honest.

Way too many people about things they haven't even started. I found with most "skinnyfat" people what they are missing is muscle because that is just crazy slow to add but they still watch too much IG and compare themselves to their lifetime natural influencers like Liverking (joking, but sadly true) and they feel like they need to be lean which is fine. Eventually they will still fall into the cycle of massing and getting lean for years, they just get lost in the woods of "but what to do first", training and eat :D Thank you for the video Mike!

As a skinny fat dude, I did a fairly successful recomp. I had quit training for 2 years during pandemic, got skinny fat again, dieted down the summer before to lose 25lbs and just be mostly skinny. Once I hit the gym again, did a nice bulk up to 170 over 6 months, then dieted back down to 150lbs over 4ish months. Same weight as the beginning phase, but significantly more muscle and definition.

I feel like most of what you said is what we’ve all heard before, but you have a great way of saying it. Thanks for the video bro

bro i just found you. You have a NO BS approach and you are funny & charismatic. Subbed

Low muscle is more dangerous than high fat so skinny fat people should prioritize building muscle. Dieting when you are skinny fat can worsen metabolic disorders.

I’m not even skinny fat but dr mike is hilarious so I couldn’t stop

I’m glad I watched until the end you answered all my questions thanks!

This was so refreshing! Thank you

I’m skinny fat, in my 30’s, just started lifting consistently 2 months ago, 4 times per week of push/pull/legs circuits, very small amounts of progressive overload, eating just a bit under maintenance calories while trying to hit 0.8g of protein per pound of bodyweight, and Dr. Mike is SPOT ON here. My body transformation is happening slowly but things are changing for sure. Small amounts of definition, arms are a bit tighter on the sleeves, body feels a bit harder overall, fat is slowly wearing off on my love handles and tummy and chest, but the best part is that I’m now in such a good routine/rhythm that doing this feels super sustainable. I know I’ll easily be able to do this for years to come, hopefully the rest of my life. And 10 months from now, I’ll consider doing a bit more of a harder fat cut for that aesthetic. Being patient, getting your body used to the work, having a year-long time horizon instead of 3 months, all these things allow for a more sustainable approach where you’re able to stay on track, you avoid injuries, and not only will you’re body eventually look the way you want, but most importantly you will FEEL healthy and vibrant, knowing that your fitness regiment is a part of your life now for good. Best of luck to all you skinny fat dudes out there ✌️

Im dying here .. that rob and Rebecca piece was so well done sir 🤣👌. Skinny stuck inside a fat person 😅

On the start of my journey. Been going for a month now, basically doing what was recommended here. I can already see results and feel amazing. Patience is key

I just found your channel yesterday. Thanks for being realistic with the plans. I lost about 35 pounds over the last year. I stopped dieting in the proper sense, and have tried to maintain since October and the holidays. Now I’m trying to apply something similar to what you’re describing in this video. Good to have confirmation of the plan and refinement from your lesson. Thanks again.

Mike's "ditzy girl" impression is golden.

Great video! Would love a little recap/plan of the information at the end though to wrap it all up in a nice bow. Just a suggestion; thanks!

Love this video! Been at it for almost 3 months now. I will check back in with this video in 9 months!

im skinnyfat, i started to diet and do pushups. my mom asked me if i was smoking crack..... so now im doing what i call an insult bulk... im stacking protein eating alot and working out a ton

I don’t think I’m skinny fat, just here for support.

This is great! Very good overall summary.

Realistic timelines and change expectations...ON RU-vid!!? Love this channel. 👌

I was skinny fat when I started. In two years I went from 75kg to 95kg. Diet was just 2.2g protein per kg(pretty much just 200g a day spread in 4 meals). I really didn't notice much fat gain, I just got alot more jacked. I think as a noob it doesn't hurt at all to just bulk up to whatever weight you want to be, this is just my experience though.

I’ve been doing this for 2 year, my strength has exploded but I don’t look that much different and I’m fatter than when I started. It’s tough. However I’m immensely proud of what I’ve achieved. My volume on incline bench was 90lb in January, I just did 2750! Still look the same though

Thanks for all the good info and being a great person

Love the cut of yer jib my dude! The presentation is way above the grade.

Man, this whole "going from 12-15% or 15-18% isn't going to make you a blob" talk is something I need to hear this time of year. I go from my summer self to my winter self and feel like a slob, but no one else in my life seems to think I look different. Body dysmorphia is worse than AIDS...I assume.

Question about training during a mini cut. How should I be approaching trying to progress on lifts during the cut. Should I be trying to add weight/reps week to week or try to keep it mostly the same for the duration of the mini cut?

Amazing vid and incredibly helpful as someone skinny fat that started going to the gym, had to sub and i look forward to watching more of your vids

Thank you. This is what I needed to hear.

Coming from the skinny-fat world I can honestly say the one best thing you can do to improve your diet is to omit all inputs that contain added sugar, in all its forms. You'll become a bit of a food detective because the food manufacturers sneek sugar into their products in many ways.

This dude's banter LMFAO

Man, I don't why but hearing you gives me hope. Thanks for the advice! 💯

That was a great video thanks buddeh!

This is so valuable to me. I’m currently 6 months into hard, consistent training for the first time and while I’ve made some good gains I definitely have way more fat than I’d like. My plan was another 6 months then cut but it feels like an impending doom where I might try to cut too hard and lose too much muscle. Think I’ll try eating at maintenance for the next 6 and see how that goes instead

Love your videos. Would love to see one on “hardgainers” or people who have trouble adding mass. I find it ridiculously difficult to eat enough calories to gain weight.

Mike, you've get me laughing like a hyena! I've been spreading the word about you because you're a rare combo of witty and wise. Nailing it on all fronts, buddy. Much appreciated! :)

Phenomenal video! 🙌

Needed to hear this one for myself,Dieted and trained but been stuck at maintenance for at least 8-14 months wondering why i am no longer getting stronger and scared to eat more (getting fatter) as my current diet makes me feel full. Maybe i need to go look at what food im intaking and stop being scared of putting on a couple of pounds. Thanks Mike :)

Me knowing I'm already lost in the bulk: hmm yes surely i just need to bulk further

been watching for like a month now man and really enjoying your vids thank you very much for all of it! Sense of humor is the cherry on top :D

More people need to talk about training in terms years rather than weeks or months. Really puts things into perspective and actually quite sobering that you don't have to squish everything into a few weeks of extreme training or dieting. Cheers.

I only here to follow the story of Rob and Rebecca :((

This isnt like hypothetical this is like real shit

love your videos dr.mike

As someone who was skinny fat 10 months ago, I can tell anyone watching this video that the advice given is spot on. At least for the first year advise of eating healthy (cut the carbs, alcohol and sugar from your diet) and getting to the gym 3-4 times/ week. Last June I was 175lbs and somewhere in the 22-25% body fat range. Muscle was pretty minimal. This April I'm 165lbs and 14.2% body fat. Muscle is gaining nicely. Shoulders are looking the best they ever have. Arms are looking strong (bicep vein beginning to show). Chest is coming in, but I carry some fat in my chest that is hiding the definition I want to see. Legs and glutes are finally getting some development. I never knew I actually had quads. Ha! The second bit of advise needs to be taken with a grain of salt. I can't do a 12 week cut to lose 10-15lbs. I simply do not have enough fat on my body to lose 10-15lbs at this weight without losing a lot of muscle mass. Even if I lost 10 lbs of fat (only) I would be at 8% body fat. That may look great for a body building show, but that's not a great place to be for long term sustainability. Losing maybe 3-4 lbs of body fat would put me in the 12% body fat range at 162 lbs. Thats where I ultimately want to be and live long term.

Came for the fitness advice, stayed for the dirty jokes.

Skinny fat? You should LIFT! If you build muscle you will appear less fat. When your chest and shoulders get bigger your stomach is smaller by comparison.

Amazing video and I wish I found this earlier in my life. Love this content and channel!

Great video. Exactly what i need at the moment.

Going from 12% body fat to 15% body fat is not a 3% difference - it's a 25% difference (15/12). However, it is a 3 percentage point difference (15-12). Subscribe and like my comments for more nitpicking.

The solution is called trenbolone.

I tried to get out of this body type in 2021. I definitely underate and I also didn't push myself hard enough in sets, many times out of fear of hurting myself (I'm 40). I then spent a year where my stress was absurd and training just fell off due to me making excuses. I'm making some changes now in terms of tracking weekly to see if my calorie level is reasonable or excessive, making sure my protein intake is very high and that I get enough fibre, and being prepared to spend some money on personal trainers to assess my form if I feel like I'm unsure of a weight increase in the heavier compound lifts.😮 I will use this plan (my meal plan and my maybe reasonable weight program) for 3 months, then see if I'm headed in the right direction and at a reasonable pace. A year is cool, but my goal is to look more aesthetically pleasing and live healthier in 4 years. A pretty equal motivator is wanting to be a good role model for my daughter by taking care of myself.

Exactly the questions I wanted someone to answer! Thanks, this helps me in getting a realistic picture of my goals.

there's also my kind of skinny fat where I had average amounts of muscle (when I cut I found out) but the fat distribution is horrible and so I just looked skinny fat