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    What the F*ck is Skinny Fat?
    What the F*ck is Skinny Fat?
    What the F*ck is Skinny Fat?
    Ebook243 pages1 hour

    What the F*ck is Skinny Fat?

    By Tristan Jurick

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    About this ebook

    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!

    LanguageEnglish
    PublisherTristan Jurick
    Release dateJun 8, 2023
    ISBN9798397327404
    What the F*ck is Skinny Fat?

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      Book preview

      What the F*ck is Skinny Fat? - Tristan Jurick

      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

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