I was always skinny‑fat growing up. About a year and a half ago I decided to change that when I found out I was going to be a dad! I did a slow bulk for 8 months, then cut for 4 months. I'm not rocking a crazy physique, but I'm happy with the progress and want to set a good example for my little one.
My advice for anyone in the same boat:
- You won't look "good" or "aesthetic" after just a few months if you're skinny‑fat. It'll take at least a year to see visible changes.
- As a natural lifter, stick to either a slow bulk or a cut. If you're skinny‑fat, I'd suggest a slow bulk for around 6 months, build some muscle, then start cutting. You won't look the way you want after the first bulk, so just accept that and keep going.
- A slow bulk means gaining about a pound or two per month, while your strength jumps quickly. Always train with high intensity (RPE > 8).
- When you're ready to cut, commit for at least 2 months. Keep the same intensity and volume as during the bulk at first. After a month or so, if you feel tired, you can drop the volume, but keep the intensity up!
- I train hard to failure on almost every lift, but you can also experiment with RPE 8‑9.
- I followed an upper‑lower split (see the attached pictures of my upper and lower days). Use the same exercises for both bulking and cutting – that's the only way to track strength gains.
- Don't let the gym take over your life! It's fine to attend family gatherings and eat normal food, even while cutting. Don't feel guilty – a few extra days or weeks of cutting because you enjoyed time with family or friends is always worth it.
(https://i.ibb.co/vCW3N6tY/mwy4xupza1ug1.jpg)
(https://i.ibb.co/PvYMKM7s/k5vwdvpza1ug1.jpg)
(https://i.ibb.co/SXCwm94n/rym30vpza1ug1.png)
(https://i.ibb.co/KxSwd0BB/5iusuvpza1ug1.png)
Are these two the only workout routines you follow?
That's a crazy physique, congrats bro!
Great progress, well done.
If I may ask, for someone who weighs 75 kg and is 5'6" tall, with a BMI of 26, some belly fat, skinny arms, and moderate thighs and legs – would it be better to cut first or should I start bulking?
Wonderful post and congratulations! This takes real dedication and you've clearly put in the effort. Amazing results