My name is Oskar Faarkrog and I’m a certified personal trainer from the International Sports Sciences Association.
Growing up, I used to be skinny-fat.
I had puffy nipples, wide hips, narrow shoulders and I was 6’2” tall with lanky arms and skinny wrists.
I couldn’t do a single push up and my DREAM was to one day be able to do a set of 10 chin ups.
I had never seen my abs and when I flexed my biceps in the mirror nothing happened.
Unlike other people who get into fitness to get ripped 6-pack abs, my goals were more humble.
I just wanted to build a “normal” and masculine looking body so I can feel comfortable in my own skin (and perhaps get my first girlfriend).
I got introduced to bodybuilding in February 2010 where I came across the bodybuilding.com forums and read everything I could get my hands on.
Just like most people, I started out following the popular advice of eating a lot of protein and training with heavy weights.
I would pack tuna and eggs with me when going for classes, drink protein powder multiple times each day and do my heavy squats, bench presses and deadlifts.
Needless to say, I didn’t have anything to show for it.
Here’s a photo showing my first 2 years of “training progress”:
Compared to my friends, it seemed like my body just didn’t respond to training and diet.
This all changed though when I started training with higher reps and bodyweight and eating a more balanced diet that didn’t have as much protein.
After reducing the weights and my protein intake, I got better results than ever before.
Most of my training would consist of bodyweight exercises and isolation exercises for my weak muscle groups and my diet was balanced with most of my Calories coming from carbs.
Eventually, I lost 60 pounds of fat and gained more than 40 pounds of muscle mass while staying 100% injury free.
You can view my full transformation in the photo below:
If there’s one message you should take away from my transformation it’s that transforming a physique is not a sprint. It’s a marathon.
You need to follow a sustainable diet and training strategy and give yourself time to make a lasting change.
Quick fixes can sometimes work but if you follow them you will most likely lose your results later.
The Skinny-Fat Transformation Philosophy
- No heavy weights. We focus on using great form on bodyweight exercises and light-moderate weights to stimulate muscle growth (and not our ego).
- No excessive protein intake. We focus on a balanced diet that has a variety of food rather than just chicken breast, tuna and protein shakes all day long.
- No crazy bulking diets that make you fat instead of skinny-fat. We first focus on getting lean and second we focus on staying lean while building muscle mass in the right places.
- No starvation diets and cardio training. We focus on losing fat through diet.
- No quick-fixes. The SFT philosophy emphasizes long-term solutions and gains.
My training and diet philosophy goes against a lot of the common fitness advice you will find online, but there’s a good reason for it:
If you do what everyone else is doing, you will get the same result everyone else is getting.
How often have you seen a skinny-fat guy who followed popular fitness advice get really good results?
It’s been years since I started this site and I’m still waiting to see an impressive transformation from skinny-fat to ripped from someone who followed a high protein diet, lifted heavy weights and did a lot of cardio.
In contrast, my training and diet philosophy has produced hundreds of skinny-fat success stories in just a few years and none of them relied on a high protein diet, cardio or heavy weight training.
You can see some of my clients’ and readers’ transformations on the success stories page.
Be proud but stay hungry!
PRODUCTS AND SERVICES:
SKINNY-FAT TRANSFORMATION Bodyweight Training eBook: Join hundreds of skinny-fat guys who used my proven training progression to go from 0 to 15 chin ups and 30 diamond push ups.
Personal Coaching for Skinny-Fat Guys: Get a fully tailored training program and diet plan based on a 6-page client assessment form.