This month marks almost 8 years of training for me.
Below you can see a picture of one of my worst physical conditions vs. my peak condition in 2017:
Those 8 years of training have consisted of mixed feelings, mixed results and countless times where I was about to give up.
Just like most of you reading this, I started out very hopeful.
I thought that as long as I work hard I will build the body of my dreams in 1-2 years.
I wanted a great physique more than anything else and made fitness the number 1 goal in my life.
I wanted to attract the respect of other men and the desire of women.
And, I worked hard to achieve these very “superficial” goals.
Despite my hard work things didn’t turn out the way I had hoped for.
After 2 years of hard training, dieting and missing no more than a handful of workouts I had barely made any progress:
Unfortunately, this lack of results is common in skinny-fat men because half of the advice you find online for skinny-fat guys is written by guys who have never been skinny-fat and the other half is written by skinny-fat guys who have a lot of theoretical knowledge from reading books and articles but no physique or real life experience.
In this article, I will show that by following the right advice, you can go from skinny-fat to ripped in just 365 days or 1 YEAR.
My 1 Year Skinny-Fat Transformation
Each year I analyse the progress I’ve made that year.
In terms of physique progress, the most successful year in my training was the period from April 2012 to April 2013.
In that 1 year, I completely transformed my physique from a skinny-fat 200 pounds to a ripped 190 pounds at 6’2:
The reason to why I made such immense progress in 2012-2013 is because I
- Applied the right training and eating strategy at the right time.
- Combined the right training program and diet plan together.
You see, the training and diet advice that worked for me from 2012-2013 worked well for me back then, but it wouldn’t work at all now.
The timing has to be right because your training program must fit:
- Your height: A short, light and flexible skinny-fat guy should train differently than a tall, heavy and inflexible skinny-fat guy.
- Your bone-structure: The thicker your bone-structure, the heavier loads you can do without risking injury.
- Your mobility levels: A mobile and flexible skinny-fat guy can use a much bigger exercise selection and do more compound exercises.
- Your lifestyle: The busy college kid studying law and working a student job should train differently than the financially independent entrepreneur who works 2 hours a day. Training is an added stressor, therefore a high stress lifestyle should not be combined with a high stress training program.
- Your starting strength levels and recovery: The skinny-fat guy who starts out squatting 60 pounds most likely has much slower recovery and a lower response to training compared to a similar skinny-fat guy who starts with 120 pounds.
- Your current strength and conditioning levels: If you have trained for 1 year and you can do 20 perfect form chin ups, you will need a different training program than the skinny-fat beginner who can barely hang on the chin up bar.
These are just some of the things that have to be taken into consideration when creating the ideal training program for you.
Once you have an ideal training program, you have to consider at least as many things when creating a diet plan and then make sure that the diet plan and training program fit together.
In other words, as a skinny-fat guy you will need a unique combination of training and diet to get results.
To get optimal results, you need to follow a diet and training plan that is customized to your situation, goals and current lifestyle.
When I finally dialled in my plan, I started seeing results and in 12 months I achieved 10 times more than in the previous 26 months.
Can YOU Transform In 1 Year With A Good Program?
Prior to writing this post, I never put my 1 year skinny-fat transformation picture on my blog before because I didn’t want to give you unrealistic expectations.
The truth is that while it’s possible to transform in ONE YEAR, I don’t know if I could have done it without professional guidance.
During this year of my training I had the opportunity to be coached by the world champion in partner stunts and I regularly went to some of the best endocrinologists in my country to discuss the endocrine system (testosterone, estrogen, stress and the thyroid).
The world champion in partner stunts didn’t tell me exactly how to eat and train, but by observing how he trained I learned what hard training meant.
Some of the workouts we did with him were brutal.
The endocrinologists didn’t teach me how to increase my testosterone naturally since most of them rely on outdated books they studied back in the 80s, but they did make me do a ton of bloodwork, and discussed the basics of endocrinology with me.
I later applied this knowledge about the endocrine system to my own training and eating, and eventually managed to increase my testosterone levels with 180%.
Most skinny-fat men have a messed up endocrine system with low testosterone levels, high estrogen levels and elevated cortisol levels – much of my advice is indirectly geared towards fixing these issues.
Here’s an example of my Italian fan Maledetto who almost cut his body-fat percentage in half in 3 months and improved his endocrine system:
3 months progress:
- 25% body-fat (overfat) to 14% (healthy)
- 531 ng/dl testosterone (below average) to 704 ng/dl (optimal value)
- 33% reduction in E2/estradiol (female hormone)
As much as I want to say that you can transform alone, I have to admit that even I used professional guidance during my transformation to get to where I am today.
This doesn’t mean you can’t transform without guidance.
It just means that guidance increases your chances of transforming a lot and speeds up the process.
By getting guidance, you take YEARS off the learning curve.
Furthermore, it removes a lot of doubts, headaches and clears up a lot of time you would have spent studying fitness.
Fitness was pretty much a full time job for me when I didn’t know what I was inexperienced,
I constantly read fitness forums about different things such as optimal protein intake, heavy weights vs. high volume and low carb diets.
I was confused and had no idea what advice to follow because there was so much contradicting advice out there (and there still is).
I wish I had someone who knew how to transform the skinny-fat physique tell me: “Hey Oskar, I’ve been skinny-fat before. I know exactly what you need to do: Eat this and that at this time and train 5 days a week, performing the exercises listed below with exactly 30 seconds rest between sets. If you have any doubts, just shoot me an email and I’ll clear them up.”
This would have cleared so many doubts in my head so I could focus on other things and taken YEARS off the learning curve.
If you want that type of guidance for 2018 and make 2018 the year where you permanently get rid of the skinny-fat look, the best way I can help you is through my Online Transformation Program For Skinny-Fat Guys where I create a custom training program and diet plan for you based on a 6-page Client Assessment Form.
You can apply for the Online Transformation Program by clicking here.
Overall, my clients stay on the program for an average of 7 months and the program has an almost 100% success rate.
You can see detailed videos and articles about myself and 4 of my client success stories in the links below:
- My Transformation: [ARTICLE + VIDEO] The 2 Phases of a Skinny-Fat Transformation
- Client Success: Logan Rando, USA: [VIDEO] Meet Logan Rando: Former Skinny-Fat Guy Now Ripped
- Client Success: Harshit Godha, India: [ARTICLE] They Didn’t Think I Could Get A Summer Body, But I Did! (Skinny-Fat Success Story)
- Client Success: Apostolis, Greece: [ARTICLE] Apostolis Transformation: 19 CM off the waist and 12 CM off the hips
- Client Success: Francis, US: [ARTICLE] Increasing Calories Can Help You Lose Fat If Your Metabolism Is Slow
Be proud but stay hungry!
Oskar Faarkrog, ISSA Certified Trainer
6 Pieces of Advice that Will Transform Your Life
Logan I’ve been skinny fat my entire life.. I need help and you can help.. I know I have the willingness to diet as I’ve cut every single junk food from my life Ive followed your book. But it didn’t help. I can’t afford your program because I am just a student who is 17 with parents who aren’t willing to pay that amount. Please Logan help me I am tired and I don’t know if I can get any results please tell me I can and tell me how.
I’m a female that’s skinny fat, but I want to try this out, or more the advice, because there really is a TON of contradicting advice. :( I went from dieting, and dropped to 105 at 5’6, and now I’m 134. But I’m skinny fat uggghhh
I just want to be proud of my body.
Why don’t you simply make an article with the bodyweight exercises to do? Like you write about why and how its good but you don’t name exercises. You just want people to buy your program. This website felt like a legit helpful place before but i feel like now you’re a sellout.
I just put my full 257 page bodyweight program for free for subscribers yesterday and I’ve previously given the program to over 15,000 people for free through my email list… and even more on my website. If you make it too easy to get something, people don’t appreciate it and they don’t follow through with it. This is why I only put the program up for free for a limited time then take it down again.
Oskar aprecio e gosto do seu site, eu sou skinny fat e tenho problemas digestivos e constipação, até se eu ingerir carboidratos passo muito mal do estômago.
Estou consumindo mamão papaya e tem ajudado um pouco.
Gostaria de saber o valor do coach on line?
Obrigado, sou do Brasil.
Hey oscar. I follow you on the instagram and I wonder if you still adhere and follow your principles. Almost every story is from partying, eating unhealthy food or staying late. But you still look bigger and bigger. How is that possible? Can you write article about how do you train NOW, why do you eat junk food and HOW to stay lean and big while doing that?
Thanks for reply
Any update about Mike Joplin?
So sorry! Didn’t know it… R.I.P. Mike Joplin
hi,
im 18 years old, im skinny fat too, my body fat is about 25-26% and im 198cm tall, i have low muscle mass and im weak at these compound movements like bench, squat and deadlift. i lift since 1 year and i dont see much progress.
my weight is 87kg @ 25% body fat. i dont know what to do seriously.
if i cut i lose fat, but i look skinny as shit and at that tallness with 198cm it wont look good, but i wanna get rid of these fat on my chest, stomache and hips.
if i bulk i can get stronger, maybe build some muscle mass but i can get fat you know… i dont want to get bigger man boobs through training and i dont want to look like a skinny guy then after 2 years of training.
like again im 87kg’s with 25% of body fat with 198cm now i dont know what to do, i already training 1 year without any nutrition knowledge and stuff but i was always on a deficit but nothing changed, just the thing that i was going 1×3-4 days to shit and fucked up my “shit” (idk how to explain it better sorry for my bad english” …. now im really frusttrated, because i really have no clue if i sholuld cut or bulk, like i said = low weight but high body fat and tall body…. i really wanna get rid of that stomache, chest and hip fat.
you have any advice?
What kind of Plan would you recommend me?
right now im cutting, my maintence calories are 2700 and im going with 2300 and im getting stronger in gym and my body is changing a little bit but not much, should i just continue that diet till i get to 15% bodyfat?
My gym plan looks like this:
Monday Upper body (focus chest):
Benchpress 4×6
Lat Machine Pulldown (and after im trying a few pull ups) 4×8
Incline Bench 3×8-10
One arm dumbbell row 3×10
Biceps Bar Curls 3×10
Triceps Extentions 3×10
Facepulls 3×10-12
Thuestay:
Lower Body:
Legpress 4×8-10
Legextentions 3×10
Legflexor 3×10
Calveextentions 4×20
Sit ups 2×25
Leg raises 3×15
Hyperextentions 3×10
Wednesday Upper Body (Shoulders):
Overheadpress with Dumbbells 4×8
Incline Bench 3×8-10
Latpulldown or Pull ups 3×8
Lateral raises 3×10
Facepulls 3×10-12
some biceps and triceps work as on monday
Thursday:
Lower Body:
Legpress 4×8-10
Legextentions 3×10
Legflexor 3×10
Calveextentions 4×20
Sit ups 2×25
Leg raises 3×15
Hyperextentions 3×10
Friday Upper Body (Focus Back):
Latpulldown like on the Latmachine and i try a few Pull ups 4×8
Benchpress 4×6
One arm dumbbell row 3×10
Cable Flys/Butterfly 3×12
Lat Pullsovers 2×10
some biceps and triceps workout
Thats my plan with an good combinated diet like 260g carbs, 160g protein, 65g fat and im doing this right now, what do you think about this? I dont cheat in that diet like no pizza, junk, sweets and stuff and im trying to stay clean and get on my proteins all the time, do you think its a good idea to cut? i ve been training for a year now and i see some results but my hip and my stomache and chestfat are making me mad and frustrated af and the big problem is that im not even overweighted im just 86kg with that high bodyfat of 25%…
what do you think about this? i would be really happy if you would answer me, because i didnt got the money to afford some online coach or something and this would be nice…
Well you just gotta cut all that fat bro. Getting to around 15% is a decent starting point because you can build muscle easier when your body fat percentage is low. And you are doing too much variations in exercises and low volume in compound lifts. You better focus on bench, squat, deadlift, pullup and overhead press with low rep and design a program around those compound lifts. You could add a bit of cardio at the end of every sessions or you could do HIIT every time you have a time off. Best of luck!
Hey Oskaar!
I have been following your guides and went from 166lbs (5′ 7″), 0 Pushups, 0 Chinups to 126lbs, 20 pushups,8 chinups and I can feel my size and muscle mass increasing every day. It is not an exaggeration when I say I am a changes person.
I am in a tight spot now…I am approaching Phase 2 (5 Phases of Skinny Fat transformation), but my gym only offers standard machines, so no barbells :( . I know machines are not as effective as barbells, but can you suggest an alternative to Phase 2 using machines (with results as close to barbells as possible)? I am sure there are countless other people who are in a similar situation who could benefit from this information.
Yeah find a gym with barbells ;)
But is it possible to lose all the fat in one year?
Hey Oskar!
Could you share your thoughts on Crossfit? Do you know any skinny-fat guy who transformed through it? I tried it once and it was quite ok, but I’m a little bit sceptical about going to failure and some movements (swinging pull ups).
Would be nice to hear from you —
cheers
Hi Adam,
I don’t recommend crossfit because 1) It’s bad for beginners who need to build foundational strength and 2) A lot of the movements such as kipping pull ups, kipping handstand push ups and high rep olympic weight lifting are just plain stupid and will get you injured sooner or later.
With that said, I do believe that there are some specific crossfit workouts which CAN work for people who are at the right level in their training to use them (usually not beginner level), but I don’t know the specific workouts since I don’t follow crossfit.
hey sir.. nice article.. i have a small problem hope you can help me….. i am working out for 6 months… i am a skinny fat guy now… because in my childhood i was a skinny guy… then put on some pounds and became a fat guy by 10th grade and lost weight by crash dieting … by 12th grade and became a very skinny guy… i am doing my college…right now i am looking like crap by eating too much to bulk up and meesed up my body.. i dont have too much muscle but my love handles and lower abdomen loose fat freaks me out… i think you can help me out with workout and diet plans… i want to bulk and also have a decent abdomen…
Hey bro, I will offer programs soon at OskarFaarkrog.com (sign up for the waiting list to stay updated)
thanks alot bro…
Hey Oskar,
Firstly, congratulations for your website ;) I decided to make you’re website as my top guide. There’s so much contradictory information online is very easy to get confused.
I have been training for about 5 months with some minor success.
I have 17% body fat, and decided (as you advise), to get to the 10-12% range. My calculations estimate I need to lose about 9 pounds of fat to reach this goal. My two main goals are keep the body fat at 12% and get a V-Shape torso, especially broaden shoulders. For that I’ll apply your chin up routine ;)
I have some questions if you may:
– How many weeks to lose 9 pounds of fat without losing muscle (or at least keep the muscle loss to a minimum)? I thinking about 1 pound a week, what do you think?
– I’m confused about nutrition, 3 meals per day wouldn’t slow my metabolism?
– Without counting calories, how to know if you’re eating the right amount? Is feeling some hunger a good indicator? Especially after dinner? Cut the carbs at dinner?
– I usually train at 7 pm, should I eat more at training days, and eat less at rest days?
– What are your thoughts about pre-workout meals?
Cheers
Hi Oskar!
You are currently the beast that I look up to.
Anyway, I’ve been following your page since about four months now.
I’ve been doing Diamond Push-ups (2 sets in three days), Sit-ups(Alternate days) and have learned to do a single Chin-up.
I do 8 Chin-ups(1 at a time,then a minute’s break) alternate days with perfect form.
I’m noticing some growth on my upper body. Few friends complimented me on a improved shoulders.
I cycle for about 10-15kms in week, in two sessions.
However I have one doubt: I’m not losing lower belly fat and Love Handles. Also I’m not seeing any cuts of muscles either.
My body is exactly like yours when you started. Just a little skinnier.
I’m from India, and I have cut out on Junk. I do not Diet.
Anyway how did you gain the cuts like a normal non-skinny fat person in just one year.
Your body certainly appears to me like someone who has taken protein supplements.
Please help.
Thank you, I appreciate the compliment a lot :)
Also, congrats on your progress. If you have gotten compliments on bigger shoulders after just 4 months you’re headed in the right direction. I got no compliments for a very long time when I started.
You lose the lower waist fat just like any other area: a good diet plan followed for enough time. Eventually the lower waist shreds.
Once you get lean enough, you can switch your focus to lean muscle gains and over time your physique will look more and more defined. It’s all a slow process that takes time.
I didn’t take any protein powder at that time in my training and I currently don’t take it. Protein powder doesn’t make any significant difference in your progress unless your diet is very low on protein (less than 80-100 g). The two keys are diet plan and training routine.
And last,how much body fat were you at april and november 2011?
2012 *
Hi, I’ve been filling your program for about a month and a half now and I have a few questions. I’m currently using a website to calculate my body fat but I was wondering how you tested yours? I’ve calculated that I’m around 11% bf now but I still can’t do a diamond pushup but I can do 30+ squats, 10 chin-ups, and 10 push-ups. Should I move on to phase to when I reach 10% bf or when I reach the suggested amount of reps? Thanks in advance
Kev,
I got it tested by a professional.
It’s unnecessary though.
Just estimate based on pics.
Yes, your plan sounds good.
Holaa oskar,
how did you determine whether your body exactly burn fat or muscle fiber during leaning phase?
i was doing IF for 2 months already with your guideline to to burn fat 1st,and i managed to drop 12 lb of fat and unintentionally gain 8 lb of muscle.
And now i hit plateau,so i just continue deficit diet and weekly my weight went down 1lb. I did body split routine with 6 days IF and 1 day re-feed. I gain strength every week with those workout. Sometimes i did workout in fasted state.I felt amazing. Am i on the right track?
Best regard
Loko from Malaysia
You’re definitely on the right track, keep up the good work and don’t worry about the details. Those are some amazing results for 2 months.
I never tracked my body-fat consistently, but I do track my measurements, so I can see if my shoulder and arm measurement goes up that I gain muscle and when my waist goes down I lose fat.
Hey,thanks for the reply.
I pretty sure that those results came from me as i was too undermuscled and too overweight.
Do you recommend fat burner pills during fasting?
No, I never took those.
I have seen your website’s link in B&D comments section. 99 percent of them were “bad copy” of Vİctor, but your website is very unique. Great posts. All of them superb.
Thank you efe, I got inspired by Victor years ago and also wrote an article for his site “how to create the illusion of wide shoulders”. The reason to why you see a lot of copycats is that they rewrite what has already been written 1000 times rather than writing their own original story and creating their own audience..
Damn inspiring what you’ve been doing man. I still have your gynecomastia post stickied and read it now and again.
I’m not particularly in your demographic (i wish i was skinny fat, at the moment i’m just strong fat. strong and fat) but i do love reading your work and seeing how far you’ve come
your progress is utterly phenomenal.
I only have one question though i suspect you might not be able to give much advice on it, seeing as its more of a fat-fat issue, which is loose skin.
Regarding loose skin, At around what body fat percentage do you see it tightening up?
I’m kinda worried if i go full keto/paleo that i’ll drop weight fast but then get horribly loose skin, and no way in hell am i going to get vanity surgery for any reason.
I take your point from a previous post about how you can’t simultaneously get muscular, and lose weight at the same time, but i dont have a clue really how to lose weight slow and consistently. mine has always been fast over a short period of time.
Any advice would always be welcomed and appreciated.
Keep doing what you do,
Best
Anon1
Thank you very much.
Never had big problems with loose skin although I suspect I may have some around the lower waist since it never “tightens” up, even when I’m very lean.
I noticed that my physique tightens up around 10-12% BF.
Drop the weight slowly. It’s all about playing the slow game.
Here’s how I lost 60 pounds slowly: https://skinnyfattransformation.com/lose-fat-without-starving/
Hey Oskar,
I wanted to ask you if and how would you join the frequency routine (training with one light set many times a day) with the https://skinnyfattransformation.com/bodyweight-training-skinny-fat/ (2-4 tough sets of chin-ups, push-ups and squats)?
I work on-line from home, where I do have a chin-up bar and I really enjoy doing a single not-to-failure set of chins/push-ups every couple hours. I wonder is it enough, and if not, how should I add the heavy workouts to it: Do it 4+ times a week as in the original description or less often? Give up the frequency method on the heavy workout days or not? Etc.
As always thanks for your great work with this website.
I would just do one of them. Both approaches work well, so my suggestion is that you use the one you like best until it stops working, then move onto the other one.
I was wondering do if you consider your april 2012 pic skinny fat? I feel as though my appearance is somewhat similar to that pic maybe alittle less muscle tone. I just feel like I have plataued and am considering moving toward your ” phase 2″. Thanks again for the website!
Yes I was still skinny fat although only mildly.
I’ve been working out 3,4 times a week since August. I’ve been taking selfies since I started. I can tell you that without a doubt, there’s a noticeable difference between when I started. I can tell the difference when I was working out in November, December and now. I know it will take years to get a great physique so I’m willing to work hard and wait it out. 3 years down the road I’d like to be proud of my progress instead of shaking my head and saying “if I had only stuck with it.”
Great job Bob, keep me updated on your transformation. You will go far with this mindset.
Oskar – this is the first time I have see your after two years of training April 2012 image. I think you look a lot better than the after one year image. What did you do in that year (between 1-2?)
I’ve dropped from 82-74 kg in 4 months and can’t even tell in pictures. I still look the same. Like your original image. I am thinking of doing grey skull when I reach 70 (my target) and then see what happens. Is this a mistake? Between year 1-2 you went from looking skinny fat to actually looking ok. I’d take that…
Do you mean what I did between February 2011 and April 2012 or between April 2012 and November 2012?
The strategy was similar: eat less meals and train more. I did a variety of training and mixed it up a lot. Partner stunt acrobatics, barbells, bodyweight and ate 3 solid meals a day with very few snacks. I trained 4-6 days a week.
I mean the 1 year of training image to the 2 year of training picture. Where you don’t say wow I made so much progress but the image shows you began the transformation well – you do look a lot better.
I am at the after 1 year stage. What did you do to get to the 2 year stage – even though you still weren’t happy with what you looked like?
Basically in July it will have been 9 months cutting and I plan to move onto the next stage regardless – I think I will have lost 12kg in that time. I don’t want to carry on forever cutting (bit of impatience showing here)
I am 6 feet and 200 lbs and want to start bodybuilding. I have already started losing some weight, but do I need to lose more weight before I start with the program? Thank you.
You can start the program anytime. I have been fat, skinny-fat and skinny so I know how to change all body-types.
Can I send you a picture because I don’t know if I’m skinny fat. I’m 15 6ft 2 and 230 pounds
You can get A LOT better in only one year if you make drastic changes to your diet. I think the muscle building part will take a little bit longer, but you can definitely get leaner.
At least where I live and work (NYC) the number one problem I see with beginning and intermediate lifters is that they don’t make the necessary dietary changes.
I agree John, and dietary changes are something I myself struggled with for a long time (and still do to some extent). It can be very difficult to change a life-time of poor eating habits in just a few weeks, especially if you don’t follow the right strategy and don’t have the right support/environment to do it in.
Agreed as regards Diet you need to work out what is/can sabotage your training and is deleterious to your hormone balance. For me it is unquestionably BEER – I stopped drinking it four weeks ago; now I’m finding it much easier to cut and I am making steady progress on my lifts. Btw I’m 40 years old.
Hey great articles as always! I was hoping you could maybe write a article on plateauing or what to do when you are not progressing. I have been trying your system since august and I feel as though I am at a point that I cant progress from. Ive gone from 3 chin ups to 10 in that time but besides a slight bit of muscle on my arms I don’t really look any different. I have tried eating alittle less (500 cal under maintenance) and have noticed that I am losing strength during workouts. Do you recommend increasing calories to continue gains if you are still skinny fat? I am not talking trying to bulk I am only doing body weight exercises but I seem to feel weak when I diet. Although I am definitely skinny fat I have always done some weight training throughout my life and am a normal weight for my size (170lbs 5’9) so I am not sure if this is different then other beginners .Thanks again for the great website!!!
Thank you Mark and congrats on your progress.
It’s very difficult to tell you how to get out of your plateau since that is different for each person and would require a big amount of work to give you the best strategy possible.
Generally speaking though, you have the following problem:
– When you cut, strength gains stop and you don’t gain muscle.
– When you bulk, you will get fat since you’re already skinny-fat.
If I was in your shoes, I would just accept the fact that you won’t gain strength/muscle, and finish up the cut to get lean.
Once you’re lean, start adding more calories gradually while making your training harder, and build muscle mass from a lean base. The trick here is to only bulk until you have gained about 2 inches around your waist. After you’ve gained 2 inches, cut back to your “lean base”, and repeat the process.
Nice article…fortunately im not skinny fat.im more on skinny side..im just undermuscled..i want to ask you that what could be my bodyfat%..my upper 4 abs are slightly visible in good lightening when i flex them..no abs while relaxed.
I would guess somewhere around 12-15%.