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Skinny Fat To Shredded | When To Cut | When To Bulk | Calorie Deficit or Surplus
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- čas přidán 17. 04. 2024
- So you started losing some body fat. Perhaps you lost enough body fat that now you realize you don't love your body composition. Now you are what we call skinny fat, where your body weight is where it should be but you have little to no muscle tone or shape.
Adding body fat becomes a concern, so the term bulking makes you nervous yet still you want to add some muscle.
When should you cut and when should you bulk?
What should your calories and macros be when cutting or bulking?
As someone who has been at this a long time, i can help guide you in the right direction and avoid the mistakes that I made.
Skinnyfat Solution and how to add muscle, lose fat and feel great about your physique.
I came into your current competition skinny fat. I haven’t lost weight but I can tell I’ve put on muscle. At 52 that’s a win.
It’s amazing more people aren’t subbed to this channel. The knowledge from this channel is 🔥
I’m 6’2” and 43 years old and from age 25-37 I hovered in the 205lb 15% body fat range and then at 37 when I really cleaned up my diet I cut down to 5.3% 168lb! I felt faster and more athletic than ever and my knees felt amazing. Since then I’ve always hovered between 5.5%-10% 365 days a year. People always ask me if I feel like I am lacking energy but I don’t. I consume a minimum of 220 grams of protein per day and generally around 1,800 calories a day and the majority of my fats come from eggs and avocados. Sub 10% body fat is just where my body feels the best despite that a lot of people say it’s not good year round. I’ve tried to “bulk” before but I really enjoy calisthenics and when my calisthenics started to struggle due to that extra weight i always get frustrated and bail on the bulk. Pound for pound strength is my main focus now. I really enjoy the content man!
Been binge watching these and I'm loving every single one even though I'm not trying to bulk, there are many core lessons to be learned here and I'm very grateful for this. Thanks Coach
Been working with your guy Tyler and we just starting our first cut.. it’s exciting to be part of ..
I somehow had understod you other way round; to first loose fat and then build muscle. This video gave more clarity. I've just started to go to the gym 2 weeks ago and I though I must give myself 1 year before I can expect great results. I see some already and I feel much much better and I never through I would love gym training so much. Lifting as heavy as I can, puching the limits, feels great Thanks for this one !
invaluable advice and excellent videos. Thank you
Excellent info thanks Paul. I am just over a week from my next 3d scan. The weights coming off and I hope to get to less than 20% body fat (age 51) but am only running a modest calorie deficit to help preserve muscle. Your videos help keep it all in perspective. Thank you Dave 🇺🇸 🇳🇿
Great video! Brilliant answer!!!
With appreciation, love this videos balance of realism and motivation - especially after a week of hard training when my body is completely sore - thank you!
Glad you like them!
Your advice is worth a chest of gold. And how you tell it is superior. Thank you, as always.
My pleasure!
Thank you, Paul. I just subscribe to your channel. I've only watched a few videos but, find them very educational .I am a 48-year-old female and weigh 123s lb and am looking to decrease my body fat to 16%. I that just started going back to the gym after a 2-month break due to foot surgery ,and I've always struggled to get my body fat down. I want my clothes to be looser and me to be firmer I feel it's all in my nutrition and I'm at a loss.
Enjoy your videos, I'm going to do 20,000 steps a day for the month of May, normally indo 5-10 k. Ramping up my steps now, hoping to drop lbs be in better shape.
6' 0" 238lbs today.
Thanks for your videos!
I'm finding great fat loss results doing 30 minutes of HISS cardio as I did with 60 minutes LISS cardio. It is more exhausting, but it is more time efficient. I appreciate that.
Love your channel 🏋♂️🙏💪
Cut season all the way. Just finished 50 min of incline walking + shoulders/chest
Once you hit a certain age is the bulk really worth it, I find for me I’m too old to go through that fat loss phase, just maintain and eat healthy, my muscles good enough for me
I certainly agree, not looking to bulk ever again.
I am clean bulking at an older age to gain as much muscle as possible from newbie beginner 2 year gains. Then I will cut and maingain.
At 60, i just stay above maintenance and roll with it. Too old for the bulk and cut yo-yo
Isn’t the bigger consideration, does a bulk truly build muscle after a certain age 🧐🧐
Will you do a supplements video, always looking to learn more and new things! As a natural competitor what all do you recommend Thanks!
No Cost Consultation www.prophysique.com/sign-up
Not working 😅 or maybe something is wrong on my phone
Hey, Paul. Any advice on working on diet and fat loss when under the weather? Allergies this year is seriously kicking my butt.
I was in a very similar situation to the guy you talk about, except I’m over 50. 😞.
In June 23, I was about 20% BF and didn’t know whether to cut or “gaintain”. I knew I had to be in deficit to lose fat. So that’s what I did. But I think the advice that’s out there on the internet, where they say “drop your calories by 300-500 calories” is excessive and not for the skinny-fat guy. Because like the person you talk about, I lost fat AND muscle - about 2kg of muscle. I got to 15% BF, lean, but not much muscle.
Now the difficulty is putting that muscle back, and it’s hard over 50. Due to the very real disk of injury like tendons. It’s also very easy to put on fat. I can easily add 2% BF and only 0.1kg muscle per day. I’m finding it hard to gain muscle, without gaining excessive fat.
Hi Paul. Really appreciate your channel and guidance. A question: My training is more calisthenics based. Will going to the gym and lifting weights give better results for building muscle as compared to calisthenics approach?
great video thanks
Glad you enjoyed it
Do you have any content about cutting while postpartum / breastfeeding? would love any tips you might have!
I’m 52, I never hit the gym, weighed 250lbs in Jan. I woke up on Jan 17th and decided if I didn’t make a change, I was going to die. So I went all in on Carnivore Diet, dropped 40lbs in about 70 days. For the past 30 days, I’ve gone to the gym to lift weights and walk a few miles.
My question, is it too late at this age to drop another 20lbs, but bulk up in muscle?
I just turned 45. I've been very inconsistently and incorrectly bulking and cutting for about five years. 6 foot tall and weighing 130 pounds before I started working out. Now I'm 180 pounds but so much of that is a belly and a little bit of fat on the sides. Nowhere else on my body seems to have gotten much fat. Now I don't know what the heck to do with myself because I don't seem to have much muscle mass either.
I'm in same boat. I used your calculator for a lean bulk & it said 3300 calories/day. I've been doin it but it's expensive. I think I'm slowly building muscle, can see my abs in a pump. I'm just scared cuz I don't know how much of my lower back is fat and loose skin. Got a hydrostatic body fat test scheduled for June. Then I'll have an idea my progress for the passed year. 🤞
Do you see a lot of female competitors loosing their cycles when getting completion lean and/or from increased stress to the body? What is your approach to this? Is there a time and place to utilize HRT if necessary?
Question: Why are macros important? If I hit my calories and protein goals, is that enough? Or do carbs and fat macros really make that much of a difference? Thanks!
FIRST COMMENT AND FIRST LIKE :🥇👊👍💪🏆🤩🏅
Legend!
Legend!
Legend 😂
So Paul when I use your calculator, it does put my fat loss calories at 10x my body weight? So you’re saying that’s a little low. So what to do? I am 5’2, 138lbs, 44yr old female. I have a hard time losing pounds. But I do lift at least 3x a week, so I have gained muscle. 💪🏽 I remember you saying body fat comes off like a paper towel, and the majority of mine is hips and stomach..
Hi please share the link
I don't find the links in the description. This is not the first time. Is it just me?
@paulrevelia what are you using to get the boulder shoulders, traps, chest, and vascularity?
Naturally, I could never look like you do even on my 6 day split and diet.
He's got 30+ years in. He knows how to diet and he has a ton of muscle
@@ronmexico79 impressive natural physique. By having all those years in and possibly great genetics would make it possible. Thanks for sharing and providing optimism for those who are natural.
@@poolpumped1364dont train 6 times a week while in deficit, train less but try to retain as much strength ( it will hold your muscle) as possible, also dont make a HUGE deficit but moderate, and just walk walk and walk, 10-15k steps a day, and be patient, after 3-4 months of your dieting in a deficit, take a 2-4 weeks ,, diet break”, get up your calories to your new ,, maintenance” level of calories, then if you have more fat to lose jump into moderate deficit again, with the same technique you did before ( not overtraining everyday, but 3-4 days a week, correctly planned, to retain strength) and that should be it
Cutting is fun, bulking is fun. Just stay healthy. 💪
So at 39 yrs old, 6ft6 and 270 lbs. I can bench 265 for 5 reps, do 8 pull ups perfect form, waist is 42 inches. Keep “bulking” or cut? My genetics are good old back fat/love handles and armpit fat. Sucks
I’ve bulked lately, but it’s now time 😈
8 week summer scuplt competition is coming up!
@PaulRevelia How do we get in on that? Any links?
? - how do you manage soreness caused by lifting for ages 40+? I believe creatine worked well but I don’t like false kidney blood work.
😊😊😊
Paul, is it possible To progress without bulking/cutting cycle ? And if yes, how can we do it please ?
Yes, consistent in the gym and eating well
Should i use creatine while trying to get to 10 percent body fat
I’ve been bulking but not out of choice 😂
At 192 how many lbs of muscle did you have? And body fat%
I'm about to hit 40 years of age and I need to lose 80 Lbs. of fat, I need help and guidance, my life literally depends on it.
Walk 10 steps a day
Switch to diet sodas and water only
These two tips can help drive you in the beginning
Another banger
The opposite of crazy is Crazy.
That's some crazy logic.
So whats a good calorie surplus to help put on some lean muscle but not put on fat?
Have you used the calculator it will tell you
prophysiquemacros.com
FTA
Don’t tell anyone your plans. Instead, show them your results.
But you don't reply on DM .I messaged 3 weeks back
I get a lot it’s also my prep coaching season
Smash that like button!!💥💥
You are too kind!
@@PaulRevelia Congratulations on coaching so many top pros winning at the highest level. And, winning so many competition yourself including your most recent wins. Amazing. 💪🏆 I sincerely, appreciate your videos. Especially, your humble approach to talking to all of us who are just regular folks.
I am wondering your thoughts on splitting the week up with higher fat days and then lower fat days. I am doing PSMF (lower fat) days (1-4 days per week which is hard due to fatigue issue see below) and then to keep my hormones balanced doing Carnviore diet the rest (higher fat). The first week I lost 6.5 pounds and the second week 1.2 (but, gained some back switching over to high fat day). So down 6.6 pounds just in the last 13 days.
I was bit by a lyme tick so I am eating keto on my PSMF days and carnivore on my high fat days. Keto/carnviore diet so that my suger levels are very low and do not feed the bad bacteria in my body & most importantly heal my body fully. Carnivore diet is a elimination diet and creates rapid healing of the body & gut immune system.
I am eating:
PSMF days macros = fat 30 g, Protein 120, carbs 10 (carbs = 1 cup of red cabbage = kills off bad bacteria/parasites)
Carnviore days macros = Fat 82 g, protein 106, carbs 10
Age: 57
weight: 123.6
hight: 5'4"
walking 2-5 miles per day/ 4-5 days a week
just starting to lift weights again (some days it's hard due to fatigue issues from lyme but, I know that I need to decrease my weight to get rid of all the toxins in my fat cells/muscles/body to fully heal.
I was always healthy skinny 100-105 pound. When lifting weights 105 (just tone not full muscle definition like your Pro athletes)
is this a good food approach?? Not sure what is the best approach food wise.
Thank you for your hardwork with all your amazing videos.
Take care. 🌊
Sigh* Bulking is not getting fat and eating like an ass, that’s the misconception too many people make, they automatically assume it means eating like an idiot not tracking calories not caring about putting on too much unnecessary body fat and going to fast food places news flash you can bulk up by eating healthy 80% of the time and slowly increasing weight, you guys never make any nuances between dirty bulking and clean bulking Layne Norton talked about this
are most of your followers Europeans? it's always KG and CM
I am based on the US< so perhaps some but certainly not the bulk.
That is because the rest of the world (that's everyone outside the USA) uses the International System of Units. (Metric measurements)
To convert pounds to kg ÷ pounds by 2.2 = kg
eg. 200 pounds ÷ 2.2 = 90 kg
Thanks, Paul, for using this measurement from Australia
@PaulRevelia Thanks for using these measurements from Australia and the rest of the world
@@tvang2 a quick trick to convert mentally:
pounds to kg: divide by 2 then subtract 10%
kg to pounds: double then add 10%
eg. 200 pounds / 2 = 100 - 10% = 90 kg
90 kg * 2 = 180 + 10% = 198 pounds
not 100% accurate by very close and easy to do without taking out the calculator.