I feel scammed, the title said it would only take 3 steps but it surely seems like i have to do a lot more than walk a couple steps...

As a female in my forties who is currently skinny fat I’ve started going to the gym consistently to gain muscle so this was super useful thank you!

I'm so glad to hear someone actually touch on how mental issues, past trauma can cause negative relationships with food. I've seen people suffer in this way, but I've seen many people overcome this by getting into fitness. I hear very few in the fitness community address mindset; instead, many just tell you how to lift weights and what not to eat. You got a new subscriber. 👍

I personally have been in a great routine with exercise and food for the last 6 months and made great results. Watching your vids helps top up my motivation to keep going! You provide great information for new and veteran healthy living humans.

The identity change is a huge one, it helped me a lot. For those that are also overweight or struggle consistently going to the gym, try forcing yourself to "see" yourself as someone who's "normal" or "lean", and someone who "goes to the gym". If you do this enough while acting out these new identities (I'm talking months at the minimum), it will feel weird to skip a day at the gym (according to your gym schedule), it will feel weird to stuff yourself; your brain will subconsciously say "I can't skip the gym today! I'm a gym-goer!" or "I'm a healthy eater! I won't overindulge in X", "I'm a normal weight person! I'm only gonna eat 2-4 slices of pizza instead of 7" (even if you're not a "normal weight" yet!!) It's an important change to do, especially if you've lost weight drastically and want to keep that weight off long-term. CONVINCE your brain that you are where your goals are. I'm sure the opposite would apply to underweight people as well.

What do normal people usually consider skinnyfat? Cause me personally I tend to look down on myself a lot, so I might be being over zealous.

This was really helpful to hear. What you hit on at the end on identity and your relationship with food is spot on. too many people look at losing weight (or gaining) but doesn't do the work to see why they eat, and why they eat so much. Thanks for posting this!

As someone who struggles to gain weight and sustain muscle mass it’s nice to hear about health (eating, fitness and lifestyle) from a more philosophical perspective. Thanks for the content 👍

the last bit was so inspiring and important. it feels rare to see a guy shedding light on topics such as traumas and mental health when discussing training, especially to mostly other guys. it isnt just the weight on your body that needs to drop, its the weight in your mind.

Man you are the first person who has made this clear for me. Especially on the raising maintenance calories. Thank you, loving your videos.

I love your content. Not necessarily following your advise cuz I’m doing a different program but I’ve decided to subscribe to a bunch of fitness dudes to keep me motivated. I was at 185 lbs on November and am currently at 165. I’ve been slowly gaining small amounts of muscle and my back feels wider and more straight, ppl have been giving me compliments and it feels really good :) I am actually on a slight deficit and lift 4x per week. Next month will be my last month on a deficit and then I’ll start helping on a slight surplus. This experience is truly changing the way I view myself and I know that I have the power to change my body. Thank you for your content ❤

Fascinating Been working out lifting weights for years I could only get so far Too much cardio & not eating enough at all So i changed things up I added more weight to my dumbells to start I haven't been on the treadmill for quite awhile now Im watching this video & it just confirms im on the right track Let's hope i transform and live happily ever after....blah blah blah.. Thank you for being so transparent Like seriously Nobody has ever said it sooo clear Thank you!

Enjoyed this vid.. no matter how fit you are or how much muscle you have...having a flabby belly completely destroys your appearance and still turns you into a slob even if you're in the gym 7x a week... abs are a gamechanger...they take your body and how people see you to the next level.

Having watched a few of your videos, I really love the chill vibe of your content compared to a lot of usual health and wellbeing videos. Also I'm really liking the ideas that you've picked up from Atomic Habits in context to identity change and designing your environment for enforcing certain habits, it's really an amazing book!

Honestly one of the best/comprehensive vids I’ve seen on this subject, much love ❤️

Been skinny fat my whole life. Gonna put this advice into practice and change that! Thanks for the info :)

I was skinny fat when I started lifting 16 months ago or so. I initially bulked for couple months but when I looked in the mirror I just looked like a pregnant man (especially naked as you can hide lot of fat with pants on). This was just not acceptable. So I went into an extended cut aiming for 1600-2000 calories a day. I wen't from 25% bodyfat down to 7-8% while gaining moderate amounts of muscle. Being lean makes you stand out immediately. 99% of people in the gym are not anywhere near that level of leanness. You can stand next to a guy who weighs 20-50 kg more than you, been lifting for years and still be confident enough to take off your shirt and look better. You have veins, definition and yes you're skinny and dont have much muscle, but you are far better able to show what muscle you do have, than 99% of people in the gym. In other words, leanness in my opinion is the best compensation for lack of size. I ate 2 meals a day, 1 before gym and a bigger dinner before sleep. Saving the bulk of your calories for later in the day is a great motivation to handle the hunger you might feel, because you have sumin to look forward to. In between meals, what helped me mentally was just increasing my self-awareness about what it means to be hungry. "You're hungry? so what. It's a feeling It's natural. Hunger is part of life in nature. Just accept it". This kinda mindset reduced my feeling of hunger. Fasting is also really helpful. The less you eat, the less hungry you get. The more you eat, the more your body craves even more food because it thinks food is readily available and wants to binge before the next starvation (in nature). So my personal advice for TRULY skinny fat guys (the pic of you in the beginning of the video is NOT skinny fat but just average unfit male) is to cut first, you'll like your body much faster and only bulk once you're low enough in bodyfat.

really appreciate your take of asking deeper questions about body image. a caring technique is refreshing

I needed this video so much. I've lost 25+ kilo's years ago and I'm by no means fat anymore but always still have that bit of belly fat. Whenever I get rid of the last bit I look like so skinny. Combined with all the pain I have I was scared to work out but I realise now I actually need to get bigger and stronger. Stop looking at weight as being scary. I didn't want to get back above 80kg but I can't get strong and lean without gainihg weight

Brother, I am 6'3 205lbs but I'm skinny fat. I was so lost on what I should be doing. Should I bulk? Should I cut? This video couldn't have come at a better time. I will follow your advice and come back and give an update. Thanks my man!

i cant believe there is such content on the internet for free thanks bro for this content you really summarized the whole thing

Thanks for this, Im a 13 year old boy who has not been bullied but mad at my self for getting to this skinny fat stage, but these tips will help me acheive my goal!

I thought as a starter skinny fat person the best idea would be to be in a caloric deficit while building muscle (recompositioning) and then once in the 12-14% (under 20 is good for most people but I really like the 14%) then you can start having a caloric surplus of 200 and lean bulk forever... However I really didn't think about the raising maintenance level thingy. That was indeed something that can become an important factor for many people. Cutting at below 2000 kcals will make you hungry. And you may end up failing your diet.

I'm enjoying these videos bro, you're doing a great job of keeping, what's usually quite an emotionally charged subject, realistic, calm and objective. Only thing i noticed is I'm not into the whole 'turning fat into muscle' myth. I'd say it's more building muscle to give your body 'structure'. For example someone who is 14% body fat with a lot of muscle would look totally different to someone who's 14% body fat with very little muscle. Anyway, great video keep them coming :)

Your video's have been super helpful and packed with tons of valuable info. Thank you Wanhee!

Keep up the great work. The deeper internal work around body transformation is most important

I can vouch this works, while i've not been to the gym in years when I did go I was far too afraid of one simple thing. Getting fat. I was instructed to essentially eat healthy as I have been but to double my portion sizes and not to look at weighing scales but to see the changes in the mirror and not be obsessed with calories. (went through an eating disorder) My mom, my trainer; (a friend who I spent more time getting my emotional support from than exercising, that was for me to do with the right mindset.) I was complimented on not just my appearance of look far healthier but also on my attitude to life itself and having the energy to stay back in my college to help others in my field of Digital Art. Cut when you feel the times right but please do give yourself the time to repair and feel the changes this does. Don't be afraid of "flab" or a little gut, that'll all go in the cutting stages, get the strength first. You can't build a house without enough concrete.

So deep, i love it. this is so far beyond what anyone else is doing.

I hope everyone in here has a good day stays consistent and meets there goals. Good luck to everyone

Loved this indepth breakdown covering all the factors and aspects!

Over the last three years my body recomp has been insanely out of wack. 2020 presented with a lot of health issues, dropped 38 pounds in 6 weeks due to not being able to eat properly. 2021 improved but I wasnt going to the gym, so I gained 15 pounds just in fat. Started back 2022 going to the gym and gained about 15 more pounds. I was holding way too much fat so I started cutting in 2022 September till now, which end of March will be the end of my cut. Currently eating at 1550-1450 calories per day and it is indeed very hard. Im 5"10 currently 149 pounds, still holding a bit of fat on my abdomen but I decided it's time to do a clean bulk. I can say this cut was much necessary, still not satisfied with my abdomen section but that will sort itself out after I fill this body with some more muscles and do another short cut afterwards.

fat doesnt turn into muscle man, to burn dat u must eat at a deficit, just keep your protein high to maintain/build some muscle

yay new wanhee upload!

My guy! This is exactly what I am going through ! Thank you, I am so motivated again

If you're skinnyfat, you lack muscularity big time. Meaning, you can easily also be in a slight caloric deficit and still gain muscle. Newbie gains are real. Especially when you have no muscle to begin with. I ate about 1800 to 2000 calories when i started tackling my skinnyfat issue. I did a full body workout 3 days a week with isolating excercises for every musclegroup. I had to either increase the amount of reps per set or increase the weight for all excercises every week for almost 3 months before progress started to diminish. After that 3 months i weighed practically the same as when i started. But looked like a total different person. I mean, clearly i wasnt the next Mr.Olympia. But all that flab was gone and for the first time in 35 years i noticed that i actually do have abs. ^^

Thx for being one of the only ppl I follow that talks about the mental health side of fitness. So many ppl talk about just having the drive and wanting it bad enough but no one talks about the inner thought process that it takes to change the perspective on your own body image, relationship with food, and life itself in order to gain that drive and maintain it 🫶

It’s always a good day when Wanhee uploads

Love the videos man.. just binged all of your videos and you had me motivated to get that aesthetic physique..subscribed!👍🏻👍🏻

7:16 This is true. It happened to me personally. I was really skinny back when I was in high school, I'm actually underweight. I was bullied when I entered college, been called names, etc etc. I decided to start getting fat by just about eating anything, it did work, but the mean comments didn't stop (ex: He looks bloated! Thin to fat really quick!) so I ended up eating more. Although I didn't turn obese, eating stuck to me, like something that comforts me. So instead of getting fat the healthy way (eating different kinds of healthy food, exercising, etc), I turned to snacks, carb overload, etc. This resulted to me having belly fats. Now that I'm older, I started doing intermittent fasting (20:4) and exercising. It's a long way to go but glad I was able to overcome my emotional problems and came out of it wiser.

Thanks for this video. I watch a lot of similar content on KZfaq and this was very clear and helpful.

Been waiting for this! 😊

"you'll look fat everywhere....just kidding" - that was hilarious!😆

When I started my workout journey I started off as skinny fat. It’s been about 4 months of hard training & bulking, and my body already looks a lot more evened out. It’ll always get better.

thank you wanhee for constantly making videos and reminder^^

I’m gunna try to start this. I’ll try to check in every other month

Great advice and motivation bro keep up the good work man!❤

I have been doing this for 5+ years and I’m already there but I still watch these types of videos when they pop up

I just found your channel recently, and I love it because your so relatable so thank you for the tips!

thanks you for the last two steps of the video, is not my case but i really apreciate you care about the ones who doesnt have had a good experiencie with food. good video fella, im going to see some more of yours now

Im a 55yr old male and I find your videos really helpful. Thank you

Great video. A few notes. You recommended 100 pounds of protein, but I would also consider eating a gram of protein per body weight. You also didn’t mention how to calculate the maintenance level. (LB x 15). I also love how you mentioned how dirty bulking affects you mentally!! I don’t eat sugar and when I do I instantly feel terrible, especially the next day!

you inspire me, thank you for making these videos

Wanhee is honestly a godsend

59 people disliked the end of of the video were u got deep and related them to their trauma, thankyou for the advice, ive been going 5 days a week for a year now thank you for everything youve done

I think it's always best to cut and lose all that fat, even if that means looking smaller. Once you have low body fat, your muscle gains will be more noticeable and you will feel more confident. What's the point of having a lot of muscle if it's under a layer of fat?

this is truly well explained!

I clicked this video to learn about when to bulk or cut, but ended receiving treatment for my traumas. Good work tho!

Thanks man I actually really appreciate this I’ve just started working out after years of unhealthy living in all forms and I had no clue wat to do about this skinny fat pouch and I’ve been told so many different things about caloric deficit and other things but I did a BMI test and I only have 6.8% body fat and it was a weird moment of what do I do I have no clue what I’m doing and now I’ve got a bit more understanding so thank you so much for giving me more direction in what I need to do

Yo thx for this vid, wanted to shred now but you talking about maintanance levels helped me understand that i should prob bulk for an additional month before I start cutting, to basically make it easier cuz I can eat more whilst shredding after the bigger bulk.

Two years ago i lost 30 pounds and almost hit my goal of what i wanted my body to look like. And then i got a gf last year and kinda stopped working out, started going out to eat at restaurants more, and ate wayyy too much icecream. Now it feels like I'm back to where I was 2 years ago. This video is very helpful, what you said about dirty bulking makes total sense to me because over the winter while i was eating unhealthy foods i never felt like working out and i never understood why i was so tired all the time. Thank you for the video!

Last tip is the most important one. Mindset is everything

Dear Wanhee, I wanted to express my appreciation for your amazing video! It would mean a lot to me if you could read this comment and share your thoughts because your input is incredibly valuable to me. Currently, I would describe myself as "fat" rather than "skinny fat." I am overweight. My body fat percentage is high, and I have low muscle mass, which results in a chubby appearance all over my body, including my face and belly. Would you recommend that I start by creating a calorie deficit to lose some weight before hitting the gym and eating at a slight bulk, as you suggested in your video? Alternatively, should I begin going to the gym while in a calorie deficit before bulking up? I'm concerned that if I lose weight first, I will end up becoming skinny fat, and I will simply regain the weight. Is there a way to avoid this problem? Thank you so much in advance for your advice.

Wtf you literally f solved my current dilemma. I thought I have eating disorder bcs Im having this skinny fat problem so I really messed up with my diets (some days I eat a lot, some did not at all - just drink water). Im so happy I found this video. Thank you so muchh for helping people out this way!

I’d love to see a video on the problems with dirty bulking and expanding on the stuff you mentioned at around 6:30

thank you so much for making this

I’ve always told new gym goers that the sculptors approach to muscle mass is the best. Build a base of muscle like a block of marble and once you have the strong base start chiseling away at the excess until you’re left with a masterpiece.

This is next level. For me the bottom line is the 8th point. In my case, it is not the skinny guy. However the principle of the last point, I belive can apply for any case. Thank you Wanhee.

it would also be interesting to see maybe casual vlogss or some content non related to training sometimes. but anyways, i always love your videos and thanks for the info

This is very relatable

Thanks a lot for this video.

You cannot turn fat into muscle by the way, you lose the fat and then build the muscle, or you can do both simultaneously if you are in a state of body recomposition

I’m the definition of Skinny fat. I’m 84kg and 6’1. My legs are quite lean and my arms, especially my forearms, are very skinny. However I got belly that’s a bit flabby and gets bloated when I eat a lot for a couple hours and I got a chubby face. This video is so informative. I really wanna get in the gym now.

Thank you for this incredible video

Summary: Bulk and then cut. Resistance training with progressive overload. Keep it consistence. Pretty much what everyone been saying (Jeremy Ethier, Jeff Nippard, etc..) Same info that been passing around for years.

This is premium content! Are you hitting maintenance calories on your rest days or in a deficit? Thanks man

I was looking for explanation and trying to find my self in some video and finnaly dude tnx for explaining

Hey Man I have a few questions if you end up seeing this, what does your split look like? Chest shoulders, back, legs for the 3 day? Then also how often do you hit abs or core in general and do you integrate that into your regular workouts?

Really helped man, thanks

I like this guy, everything he said are facts

What are your guys’ thoughts on consuming a Protein shake everyday? Is that considered healthy?

I have a hard time eating enough… I think if I did more protein my issues would be fixed. I’m gonna try getting a blender and making some stuff. I’m good at keeping sugar and soda out of my diet but I just can’t eat all the calories I need most of the time… I think it’s cuz I grew up very poor and we never had lots of food. So I’m just used to making every bit of food last as long as possible.

this is actually a great video this helped me a lot

here’s how i stay in a surplus daily. every day is different but i eat different small things from breakfast until lunch and i usually am around 700-1000 before lunch, by lunch time i’m hungryy so i try to get around 1800-2000 calories, then by dinner i’m very hungry again so whatever i eat here usually gets me to 2500-2800 for the day which is a good surplus for me. i’m 140lbs. it takes time, your stomach will grow the more you train it. be consistent, you got this. find what works for you and take the time to figure that out

Can you do more videos on changing from unhealthy to healthy food relationships and the mindset around food

very motivational thank you man :)

my biggest struggle is diet, meeting or keeping my calories near a certain amount. Some days i eat like chips and other things, but get alot of protein and fats, and on other days, i dont even want to eat.

I'm skinny fat, 5'7 168lbs and my maintenance is about 2500 calories so going by what you said I should be cutting. I've never been able to put muscle on. Even though I'm lifting heavy. My waist is 38 inches. Its really frustrating.!

Fats cannot directly turn into to muscle, so where’s this theory from?

Please make a video about daily workout and diet schedules.

Great video man

Hello Thanks for your tips😊. how was your macros?

I might be remembering things wrong but doesn't this contradict one of your previous videos where you said body recomp was the best for skinny fat people ? Caloric deficit and all...

Not a 100g protein per day. More like 150-200g. 4 meals a day, 3-4 hours apart, 37.5-50g of protein per meal for men. You really want to aim for 1.6-2g per kg of wanted final fit weight. So if you are like 120kg person, you dont go for 240grams (2g per kg), you go for your aim weight, let say 90kg, that would be 180g of protein (45g of protein per meal). 1.6g per kg should be minimal for gaining muscle mass. If you skinny of 70kg, and want to be at 85kg fit, you dont go with 140g of protein (70kgx2g), you go for 170g (85kg x 2g). The rest of info provided in this video is good.

Love your content man!

Always amazing content. For someone training mental state is the most important.

Thanku wanhee🙏❤

You DON’T want to eat in a surplus if you’re already fat. This is bad advice, the bodyfat on your body IS THE SURPLUS. You want to eat at maintenance the first 3-6 months of training to allow the fat stores to deplete, and since you’re skinny fat it means you’re likely a beginner. The stimulus is so powerful that your body will absolutely recomposition. How do I know? I literally did it and I went from over 25% bodyfat down to 12% in 9 months. I gained 14 lbs of lean mass (according to dexa, but this includes water weight and glycogen) while losing over 30 lbs of pure fat. Sorry but this is the type of information that sends people down the wrong path, and whoever is reading this and is skinny fat I highly recommend not following this particular piece of information.

Hey man, great video, been stuck for a long time, lost 100lbs through boxing and calisthenics but been stuck in this kinda skinny fat but kinda muscular phase. Ill work on muscle building and less cardio. Let you know how it goes 😁

I'm confused about the caloric surplus suggestion. Don't you recommend intermittent fasting? How do the two go hand in hand? I was under the impression that the reason intermittent fasting works is because it reduces your overall caloric intake. What am I missing?

I love your videos!