Skinny Fat? Here’s Why You’re Stuck (And What Actually Works)

You’re not overweight.

But you’re definitely not lean.

And you sure as hell don’t look “muscular.” 😕

Welcome to the skinny fat zone; where you don’t feel confident with your shirt off, and you’re constantly wondering if you should bulk or cut first.

It’s confusing. You try doing cardio, eating cleaner, lifting weights… and nothing seems to work.

Let’s clear it up once and for all. If you’ve got a soft belly, flat chest, and no muscle definition, here’s why you’re stuck, and exactly what to do to fix it:

❌ Mistake #1: You’re Trying to Bulk and Cut at the Same Time

It sounds smart… but usually just leaves you frustrated.

You cut calories to lose fat and end up looking flat and smaller.

You eat more to build muscle, but your stomach grows faster than your arms. 😩

Fix it:

Decide your goal based on your current body fat %, that gives you clear direction.

Not sure what your body fat is?

Use a DEXA scan if available (99% accurate) or smart scale. It doesn’t need to be 100% precise. Just close enough to guide your next move.

• If you’re above 14% body fat: Prioritise fat loss. Eat in a slight calorie deficit (around 10%), train with intensity, and keep protein high.

• If you’re under 14%: Focus on building muscle. Eat at maintenance or a 10% surplus and follow a structured, progressive lifting plan.

Still not sure? Or don’t have access to any of those tools?

Here’s what I’d tell my own clients:

Start with fat loss.

Yes, your arms might look a bit skinnier for a few months — suck it up. A leaner body gives you a better base to grow from. Once you’re lean, shift into maintenance and slowly build your arms while keeping the stomach tight.

Fat loss happens faster than muscle growth. So knock it out first and set yourself up to grow with more visible results.

❌ Mistake #2: You’re Not Training Hard (or Smart) Enough

Let’s be honest: most skinny-fat guys aren’t pushing themselves in the gym.

They go through the motions doing the same 3x10 with no progression, no intensity, and no real plan. 😴

Fix it:

You need to train like you mean it. Focus on big compound lifts (e.g. squats, Romanian deadlifts, pull-ups, presses) and progressively increase the weight, reps, or sets week to week. That’s how your body changes.

Add in targeted volume for arms, shoulders, and chest, the muscles that actually make you look more athletic and give you that masculine body shape. Just make sure you DO NOT avoid the other muscles of the body so you don't end up with a disproportionate physique.

❌ Mistake #3: You’re Eating “Clean” But Not Tracking Anything

You’ve swapped cereal for oats, and chips for rice cakes. But you have no idea how many calories you’re eating, how much protein you’re getting, or whether your body weight is trending anywhere.

Fix it:

Track your food - even if it’s just for 2 weeks to start. Aim for:

• Bodyweight (kg) x 2g of protein per day

• Eating at maintenance for 4–6 weeks while strength training properly

Once you build some muscle and improve body composition, you can cut or bulk more effectively.

❌ Mistake #4: You Keep Switching Goals Too Quickly

One week you’re cutting carbs.

The next week you’re doing 5 gym sessions and 3 runs.

Then you’re burnt out and back to square one. 🤯

Fix it:

Stick with a structured plan for 6–12 weeks minimum. Take progress photos. Measure your waist. Log your lifts. Review every 4 weeks at least and adjust based on results, 'not emotions'.

So… Should Skinny-Fat Guys Cut or Bulk?

You can do both — just not aggressively.

Start with one clear direction:

🔹 If your body fat is under 14%, eat at maintenance +10% and focus on building muscle.

🔹 If you’re above 14%, eat at a 10% deficit and focus on losing fat first.

This is called a recomposition phase, a slower but effective way to reshape your body without blowing out your stomach or staying small forever.

To do it right:

✅ Lift weights with proper progression

✅ Eat enough protein (2g/kg) and track total calories

✅ Stick to your program long enough to see real change

With consistency, your body will start shifting — more muscle, less fat — and you’ll finally feel in control of your progress.

Ready to Stop Feeling Stuck?

If you’re not sure — and overloaded with what to do and want a no-BS plan built specifically for your body type and goals…

✅ I coach skinny-fat guys to build muscle, burn fat, and look athletic

✅ Without wasting time on useless workouts, boring cardio, or extreme diets

Contact me with any questions, otherwise feel free to book in a no obligation 30-minute consultation below.

👉 https://www.bealdbodies.com/contact-alex