If you are a corporate desk worker who feels stuck in that skinny fat body, this episode is for you. Skinny fat is that frustrating spot where you have belly fat and love handles, but you also feel under-muscled, so you do not look lean, athletic, or defined. You look in the mirror and you genuinely do not know what to fix first. Do I cut fat first or do I build muscle first? In this podcast, me and my coaches break down the simplest and most efficient way to go from skinny fat to a superhero physique without living in the gym, without overcomplicated programs, and without doing five to six workouts a week that you cannot sustain. We talk about how to actually approach body recomposition, when it makes sense to lose fat first, when it makes sense to build muscle first, and why most men fail even when the plan is “scientifically correct.” The truth is, if you cannot stick to the plan consistently, the plan does not matter. I also explain a simple way to tell if you realistically have around 20 pounds to lose. If you are standing up and you still have one to two inches of fat spilling over your waistband, that is usually a sign you have fat to clean up before you will look the way you want. Then we get into training, because most desk-working men are still trying to run old push pull legs splits or bro splits like it’s the golden standard. It is not. If you are busy, stressed, commuting, working long hours, or you are a dad, you need a plan that fits your lifestyle so you can actually execute it. That is why we focus on full body training that is flexible, efficient, and built around compound lifts that hit every major movement pattern. You can build an insane physique with two full body workouts per week when the programming is smart and consistent. If you want help losing 20 plus pounds, building muscle definition, and finally getting out of the skinny fat loop without sacrificing your career or your family life, subscribe. New episodes weekly. Timestamps 00:00:00 Intro and who we help 00:01:00 The chicken nugget story and why macros are not the full picture 00:02:05 Processed foods and why some foods make you feel like trash 00:07:00 Walking lifestyle versus Midwest driving lifestyle 00:09:10 Minnesota cold and why environment changes your habits 00:11:00 Drinking culture and how your environment shapes behavior 00:17:00 Getting back into hobbies and enjoying life again 00:18:00 Ninja Gaiden difficulty and self-imposed challenge 00:26:00 Skinny fat definition and why it feels confusing 00:27:00 The 3 ways to approach skinny fat 00:28:05 Build muscle first argument and the metabolism factor 00:30:00 You have to build before you take away 00:31:00 Why psychology beats physiology for most men 00:32:05 The 20 pounds to lose waistband test 00:44:00 Why two full body days beats push pull legs for busy guys