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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Avery
Avery
September 4, 2015 10:06

Hi there Andy. I have a small dilemma. I originally used one of those body weight/body fat scales to get a baseline for choosing a program I should start on and it read ~9% body fat so I chose the skinny program (bulking). However, I checked myself again at the gym I attend on one of their super fancy machines which tell you body fat, muscle mass, where in your body those are etc and it told me ~15% body fat which would put me in the skinny fat category. Supposedly this machine is much more accurate than my body fat scale at home, but I really am not familiar with that technology. I am in my second week of skinny routine (bulking). In your opinion, should I switch to the skinny-fat recomp, or stick with my bulk?

Thanks for your time.

Avery
Avery
September 6, 2015 00:34
Reply to  Andy Morgan

Andy, apologies but I should have mentioned that I am male. What is the best way to estimate body fat, so that I may choose between the skinny and skinny-fat programs? It was mentioned in your diet section (https://rippedbody.com/complete-diet-nutrition-set-up-guide/) that you can use a BIA to get a body fat estimation baseline for calculating the macros. Does this type of machine also work for a baseline estimation for figuring which program to start with, or is there a better way Andy?

Thanks!

Avery
Avery
September 7, 2015 01:20
Reply to  Andy Morgan

No worries Andy, I appreciate that advice. I will switch my routine to the recomp then as I would tend to believe the 15% number (can’t see my abs). Cheers!

Fernando
Fernando
June 25, 2015 02:31

Hello andy,oustanding post.After a long way come to the conclusion that I should gain weight because I am a skinny guy (132 lbs, and 5ft 9in) .I would know if the amount of carbs and calories for a bulk would vary or be invariant in days of training and rest for an skinny guy.
I would appreciate your advice Andy.
Greetings from Chile for everyone.

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June 20, 2015 12:49

[…] II) 4 Skinny, 5 Shredded […]

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June 19, 2015 18:08

[…] II) 4 Skinny, 5 Shredded […]

Geordie Alan.
Geordie Alan.
March 28, 2015 03:17

Cheers Andy…. I’ll look forward to that next article..

Alan.

Geordie Alan
Geordie Alan
March 26, 2015 06:41

Hey Andy,

Thanks for your help on the finding maintenance calories post; I’m loving the extra calories with no fat gain yet.:-)..

On this post – for a slow bulk I wanted to check my understanding of the surplus calorie requirements when shredded (clear, defined abs) and I consider myself an ‘intermediate trainer’:

1) For maximal hypertrophy you suggest going for 50% – 100% extra to the figures in your table (i.e. Intermediate / 1-2lbs (muscle gain) / ~100-200kCal). So I take this as a daily surplus range of 150Cal to 400Cal and a theoretical 1.5lb to 4lb gain per month (some fat some muscle); is this your thinking?

2) Assuming I have the right idea above, being a shorter guy (5′ 6″) I was going to aim for a 250Cal surplus per day and keep an eye on the fat gain. Is this a bit too cautious?

Clearly you putt a huge amount of work into this site; it’s appreciated..

Alan

Jon
Jon
February 21, 2015 18:21

Hi Andy, I finished training with you about a month back and continued my cut. I’ve found I’ve stalled a bit (despite 2 diet breaks over the period). While not being 100% happy with my abs not showing through I thought I would start the slow bulk process anyway as I’ve been cutting for so long, and then cut again in 3 months. I’m happy about getting stronger (my lifts are quite modest) and the idea of recharging my metabolism after essentially being on a cut for 6 months. I was just about to jump into that when I looked back over the website and wondered should I do a Body Recomp first/instead? If so I couldn’t find what those macros would look like for me. It would be great to hear your thoughts so I can be at peace for the next 3 months with whatever plan I’m on. Cheers.

Sergio
Sergio
January 28, 2015 11:43

How can you adjust your diet around a specific training. Let’s say a competitive swimmer or someone who wants to become a competitive powerlifter, both are as lean as they want to but they need to train harder (or aerobically in the swimmer’s case) but want to keep their shredded look?

Nick
Nick
January 8, 2015 21:25

Hey Andy, I’ve transitioned from a cut to lean bulk, adding about 2.5 pounds of fat and 7-8 lbs of LBM over the last 6 months. I’ve just stalled a little bit, and am going to change my workout routine, but my question is more in the area of nutrition.

Do you think there is any benefit to IF when you are in a caloric surplus every day? If the goal is to gain LBM (as lean as possible), am I better off eating more often, or is the 8 hour window sufficient. Is it truly “calories in vs. calories out” at the end of the day, or is their advantage, one way or the other?

Thanks.

Nick
Nick
January 9, 2015 19:24
Reply to  Andy Morgan

Thanks for the input Andy. I appreciate it. I think I’ll shift some calories to the morning, and go with some eggs for a while, to see if that helps with the bulk at all. I haven’t eaten breakfast in a year… weird, lol.

Nick
Nick
January 19, 2015 14:19
Reply to  Andy Morgan

One more question, if it’s not too much trouble…

I’m currently at 9.7%, 72 kg, and looking to cut around 4 pounds in April/May. The goal is maximum LBM retention.

Which do you think is a preferable path to achieve that goal.

A. Rather dramatic deficit on rest days (1,000) and maintenance or +10% on work days.
B. -30% on rest days and maintenance/ +10% on work days.

I am not sure if it is better to “Get in and get out” as fast as possible when there is a just a bit of fat to lose, to avoid metabolic adaptations, or if that is too catabolic, and slow and easy is still the better path.

TIA

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January 4, 2015 07:46

[…] The final part in the series. We’ll cover four categories of trainees, Fat & Weak, with it’s related category Obese, and two types of skinny-fat, which I define separately as Skinny-fat and Purgatory. There latter two categories are going to apply to a lot of frustrated people, and while I may not have the answers you want to hear, I do have the answers that you need to if you’re going to break out of the cycle and finally start making progress. (Click for part 1 and part 2.) […]

Graham
Graham
December 24, 2014 02:15

Hello Andy,

Any update on follow up articles on fat, skinny fat?

Literally checking each day, love reading them.

Hope Your well.

Also, could I make a recommendation?

Would love an article on prepping food, not in the bodybuilding sense, more meal planning if you see what I mean, cooking meat in advance, quick sources of carbs on the go etc etc.

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December 22, 2014 20:35

[…] ripped to ripped and then shredded. (You’ll see definitions for those categories in the latest guide on the site.) I see no reason why you won’t be able to take it from ripped to shredded fairly […]

Jon
Jon
December 22, 2014 05:33

Great stuff as always Andy. Thanks so much for sharing.

I fall somewhere in between the two categories. I know I have to slow bulk and I want to (and thanks in large part to your site, I am confident I know how to).

Unfortunately I have a knee injury. I am rehabbing and getting it better, but obviously I can’t train with the necessary intensity to properly slow bulk. I know getting the knee better is priority one. But what would you be doing in my situation diet wise? Just try to maintain my current body weight?

Jon
Jon
December 24, 2014 00:19
Reply to  Andy Morgan

It does, absolutely. Especially with that little differentiation noted by the asterisk. Thanks so much, Happy Holidays to you and yours!

David T
David T
December 13, 2014 03:45

Hi Andy,

Long time reader, first time commenting. Thank you or this article, it’s very informative. I seem to fit into a hybrid category between muscles with a little fat and skinny. I’m 5′-7″ and 142 lbs, been lifting for over 5 years and started at a weight of 110 lbs. I’m strong for my size, my 1 rep max are: 405 lbs deadlift, 275 lbs squat, 235 lbs bench, and 105 lbs dumbbell bench (unspotted).

I want to get my weight up to a lean 165 lbs. Should I bulk first and then cut. I feel like if I cut my weight first to ripped status, I will be too light. Mentally that would probably be tough to handle. What do you think is the best approach for me?

Thank you.
David

David T
David T
December 17, 2014 10:48
Reply to  David T

Thank you Andy. I decided to try and bulk first. Your comment below about giving up too easily is spot on, so I’ll try my best to stick with this bulk. Do you recommend continuing to intermittent fast while on a bulk? Skipping breakfast makes it harder to reach my calories goals. I’m thinking about adding 200 extra calories per day during my bulk.

I’d also like thank you for sharing your 3 life changing instances that transformed your life. I also had 2 life changing experiences that caused me to take lifting seriously. One of them is similar to your glass bottle story and the guilt that came with it. It’s good to know there are other people out there the same way.

kun
kun
December 8, 2014 20:08

Hello Andy, excellent site, I thank you for the information. New to training and considering coaching but first like to try myself. I am body recomp and unsure of realistic macros. For starting out, 5.9feet height, 185kg weight, 33 age is macros of
170g protein, 100g carb, 130g fat for workout day and 170g protein, 500g carb and 75g fat for rest days a realistic or correct? Thank you.

Nelson Salgueiro
Nelson Salgueiro
December 8, 2014 09:44

Hi Andy,

finally took the courage to write just to say a big THANK YOU! for all your work (and sharing) of your knowledge, and confidence that we can do it too!

To make a big story short, one year ago (November 2013) i was 94 kg @ 1,82 m, (somewhere around 18-20% BF), and decided to make a change, but this time I wanted it to last.

First i found Martin’s site, and then yours. Took the decision to follow your guides and now, after one year of training and “dieting”, i found myself with only 82 kg, and 13-14% BF.

I took it slowly, and with patience (and some fun also), and now i can see my abs 🙂
Not to mention that my overall sports performance it’s in is peak, ever.
I mean, i’m 37 years old, and never felt younger and stronger!

I also would like to say thanks for your continuous update of articles, since they come with almost perfect timing, regarding some questions that come along, like this one now that motivated me to push it a little further.

Keep it going Andy, we will keep loving it!

Best regards from Portugal!

phoenix914
phoenix914
December 7, 2014 05:21

Andy,

This is a great series so far.

I love the detail with which you communicate, the layout of the new site, and I
especially like the audio that you have added. I like this because for me,
hearing you speak and deliver your message while reading along makes it
much more personal and comprehensive. I really appreciate this, and I do hope
that it is something that you continue to do.

In your closing of this post, you reflect on and say something that struck me as
very profound.

“This makes me wonder – is that what makes a lot of the readers of this site
successful also – they now believe they can so they are? How much does
coaching add to this?

The power of empowering people to believe in themselves… fascinating.”

This resonates with me at every level. I, like you, had a journey of my own
that involved years of spinning my wheels, spending HOURS in the gym,
program hopping, and spending the amount of money that could have
just as easily been utilized to purchase a small, modest island in the caribbean
on supplements- all with nothing to show at the end of the day.

When I started working with you, yes – it gave me hope. Your coaching
helped me build confidence, and silence the fear that the “chatter mind”
sought to instill as doubt crept in along the way. At the end of our program,
all of this had blossomed beautifully into belief in myself, more self confidence
then I have ever had, and a true sense of empowerment.

Now – I know what is possible, and your coaching will serve to remove my
fears and doubt from the equation again, as well as dealing with any technical
issues and adjustments along the way.

This is why I’ve come back to work with you again. I look forward to this next
part of the journey with you.

Thank you for everything.

Bert
Bert
December 7, 2014 01:29

Andy, I am a pretty short dude, 5.6″. Right now I am 130lbs 16% body fat. I would LIKE to be 130lbs 10% body fat. Do you recommend I bulk first, or cut first? I can’t decide.

TJ
TJ
December 6, 2014 07:51

How do you know what your genetic potential is?

EricB
EricB
December 6, 2014 06:06

Thanks for these articles Andy.

I (probably like many) don’t know if I am still ‘skinny’ or what my muscular base is. I have been cutting again, but after reading the ‘skinny; section I wonder if I would be better served for my ultimate goals (lean and strong) to increase cals and bulk. I already feel well versed at tracking macros, IF, sticking to a set of intake numbers, and barbell training.

Question: How easy is it to place someone into one of these categories to follow the recommendations listed? Height/weight plus lifting stats (like Martin B discusses somewhat in his famous Fuckarounditis post)? Pictures? I feel pulled weekly between just getting strong and getting lean (maybe an honest 11-12%) first.

Thanks,
e

EricB
EricB
December 8, 2014 03:37
Reply to  Andy Morgan

Apologies, let me try again:

My goal is to be relatively lean and strong, say, ~11-12% BF and well above Cat III on all my main lifts as defined by Rippetoe’s strength standards chart. Right now I am focusing on getting leaner (down from ~18%) after getting decent beginner gains. Reading the article above, I can’t help but wonder if given where I am at (BF and strength wise) it would be better to continue getting stronger before worrying about cutting to my ideal BF range. As in, once I get lean I’ll simply look under-muscled and skinny.

I know I have the tools and mental discipline to execute whatever plan effectively, I just genuinely would like guidance on the shortest path to my stated goals. Is this something you can advise on beyond engaging in full-on coaching with you? I value your unfettered opinion.

Best, and thanks again for all the good knowledge,
e

EricB
EricB
December 8, 2014 13:35
Reply to  Andy Morgan

Thank you, that does make sense and it’s all good info even if it still leaves me with a hard choice/compromise to make.

In your experience is it common to have the “Type 1’s” continue making progress in some lifts and very little in others? While cutting my deads have continued to grow, albeit at a diminishing rate. Last week I pulled 310×5 @ 170# BW…. damn close to my milestone of 315×6. Yet my upper body lifts, bench and overhead press, are just stubborn as hell to move up. They have been and still are my weakest. Plus, everything is just bloody hard when cutting , I’m learning…

So, as far as my upper body is concerned, do I need to make the “$#!* or get off the pot” decision to commit to a cut or bulk?

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