![Dear Skinny Fat Ectomorphs [Everyone, For That Matter], It’s Your Job to Fail](http://anthonymychal.com/wp-content/uploads/2013/05/sumlogo2.png)
Dear Skinny Fat Ectomorph,
As self-sworn leader of the Skinny Fat Ectomorph Brohirrim, I have something I need to tell you: I fail. A lot. Sometimes, I neglect the very advice I give you. It’s contradictory. It’s fraudulent. And you can hate me for it. I’ll understand if you do. But know that it’s in your best interest.
I write to prevent your failure. 11 Training Tips for the Skinny Fat Ectomorph, Solutions for the Skinny Fat Ectomorph Part I – The Basics, Solutions for the Skinny Fat Ectomorph Part II – My Story, Solutions for the Skinny Fat Ectomorph Part III – Programming and Training, and the soon-to-be Solutions for the Skinny Fat Ectomorph Part IV are all written so that you don’t experiment. Experimentation is scary because it might not work.
But it’s my job to fail. And it’s your job too.
Not once. Not twice. But as much as possible. Because that’s the only way you learn. Sure, you can “read” what I write. But I know what I know because I’ve repeatedly fail since 2006.
Hell, in January I started a breathing squat routine. I was psyched. Four weeks into it, I had to quit because my foot couldn’t handle it. Now I’m getting back into my “old and reliable” program, and most of lifts are down. I lost two months of training. One from the breathing squat program. The other from taking my time to regain my strength.
Yeah, I program hopped. I clubbed the baby seal. And I did it right before I explicitly told you not to. But I did it because, well, I’m stupid. But this stupidity is what allows me to chastise you for program hopping, because I know what it does. And I just proved to myself, once again, that it hinders progress. That’s all. But the only reason I’m so passionate about it is because I’ve experienced the failure many times over.
When it comes to learning, the goal is to fail. You can only repeatedly fail if you’re consistent. And if you’re consistent, you haven’t quit. That’s what’s most important. Use the cheat codes below to create a solid base, but allow for wiggle room and experimentation. (Try not to let your failures lead to month long setbacks.)
Everything that’s done can be undone. If you’re trying to lose fat, just go try something. If you end up an emaciated Ethiopian, you failed. But at least you know what not to do next time.
Your past and hardships are going to cultivate you. Your failures are what make you who you are. Few people understand this. And it’s why writing this series is time consuming and difficult. People only highlight current success and what’s working “right now.” But what’s working “right now” may only be working because of what was done in the past.
So here are some failing cheat codes. They are general rules to follow that make everything else arbitrary, and encourage experimentation.
For training, stick to the Big Six. Never stop doing these six exercises: squat, deadlift, chin-up, barbell row, barbell curl, and incline press (or push press). Everything else, let it fly. Fail. Adapt. Repeat.
Nutritionally, here are general rules. If you want to gain weight, and you’re struggling, eat more. If you want to lose weight, and you’re struggling, eat less. More carbs, less fats, and enough protein on training days; less carbs, more fats, and more protein on rest days. Fail your way to specifics. Fail your way to success.
If you want to conquer skinny fat syndrome, I dare you to fail as much as I have. If you do, and use the cheat codes above, I’m afraid of the things you can accomplish.
Amen, man. If you’re not failing at all, you’re not stretching yourself. People that are too afraid of failure frankly aren’t living. I’ve helped some friends come up with diet/workout plans. I always harp on the importance of “progress tracking”–body stats, weights lifted, etc.–to insure what they’re doing works. They never get it at first, so I have to explain they’re probably going to fail some–if not a lot–before they find the recipe that works for them.
I have a lot of experience in failure myself. I got fat at a really young age–5 or so. I stayed that way until about age 16, when I discovered DDR (Dance Dance Revolution). Geeky? Totally, but it helped me lose 30 lbs that summer. Unfortunately, I didn’t understand the importance of diet back then, so I gained it all back within a year of quitting that game (failure #1). Another time I dropped 15-20 lbs to gain it right back again (failure #2).
Now I’ve been fit for going on a year, and I’m happy to have beat the damn “Yo-Yo” shit we all do. Now I’m trying to figure out this muscle thing. Some small successes, but it’s going to take a lot of failing to achieve winning. I’ll probably fail several more times before I have the body I really want–and I’m cool with that.
Sorry for that rant, but this post hit a nerve.
P.S., I’m thinking of posting that MJ quote somewhere in my place. Love it.
Yeah, it’s a good one. You have the right mentality. I’m sure you’ll be able to conquer it.
Anthony, great series of articles.
I’d be interested to hear your take on carb & protein workout drinks as they relate to the skinny-fat puzzle. Do you use and/or recommend them? I remember reading Jason Ferruggia saying skinny fats shouldn’t use them because they should avoid any and all forms of sugar, but most fitness professionals seem to recommend using them if training hard..
I don’t like them. They aren’t “necessary,” either. Carbohydrates the spike insulin also inhibit testosterone. This will be covered in the nutrition article (IV).
If you’re in some kind of a competition or sport, they may have merit during the game. But for something as “easy” and non-aerobic as lifting weights where you don’t really sweat a ton (although you could), they aren’t necessary.
Recently i read a book on the importance of failing and making mistakes. Although the book was on personal finance, i guess the same applies here. And i totally agree with you. And way to go for admitting you have made mistakes in your life. Even the most recent ones. Most people are too egoiistic to admit that. Ive failed alot of times too. From following religiously what is proppogated by some coaches and modifying a program to suit myself. From there i know what works for me and what does not. Great post, anthony.
Yannick, it’s a never ending process. If you can’t admit that you’re going to mess up here and there, you won’t get very far. Sounds like you’re on a smart path.
Great read Anthony. Failures define people, or more so the way people respond from failures define them. If you can make our failures less, great. It just makes our road to success that little bit shorter.
Cheers.
Yes, but know that you’re always going to make them and that they shouldn’t really be avoided. Not saying that you shouldn’t hope for crappy progress, but your failures will teach you the most.
Great article Anthony! Always inspiring!!
This is the BEST series of articles dedicated the the skinny fat- person . As is address what in my opinion is the ultimate factor in most cases-behavior/mentality. In neurolinguistic programming we have a principle that “there is no failure-only information” So you havent “FAIL” at all. You just increased your knowledge and experience. I believe that the best gift that you are giving to your readers is how to get the right mentality and being objective without the need to be judgmental. Also i find brilliant that you are going to give a “template” to follow. One must shape the path. Great post.
Thanks for the kind words, R.
I gotta say, I appreciate you boldly going where no ectomorph has gone before. I remember a Ranger telling me that sometimes a dead scout is the best scout. Which really makes you appreciate scouts, but it’s not so much an inspiration to become one.
Personally, I’ve always liked to tweak and fiddle with programs, and personalize them, but I remember when I started working out and just winged it. Not a good idea. After I cashed in my beginner chips for the easy wins, it was a lot of plateaus and ineffective struggling. I didn’t really get a kickstart until I began following regimented programs that other folks had tested, and were aimed at my goals. Sure, I might, say, sub in a lat pullover for a chinup or something, to mix it up, but when genetics are working against you, it just doesn’t pay to discover. The odds of success are too low, and the reward threshold is often a pretty narrow margin.
“…Which really makes you appreciate scouts, but it’s not so much an inspiration to become one…”
Hah, nice.
Thanks for the comment. It’s a tough road out there. But success will come to those that push on in spite of set backs.
These Articles rule!
What kind of lower back exercise do you recommend for all the tall guys (like me) for back pain prevention, are good mornings (done correct) a good idea? I´m doing a “Stuart McGill-esque” routine every morning and it really helps but i`m looking for some more strengthtraining oriented stuff…
cheers from cologne, germany.
I find that lower back issues are likely from not knowing how to hinge from the hips properly. Basically everything I cover in my book, An Athletes Guide to Chronic Knee Pain. Want to give me a little more on the nature of your problems, I might be able to point you in some general directions?
When I started reading this article the first thing I thought of was “Michael Jordan failure quote.”
Hah, it snuck its way in there.
I really enjoyed the article. I have suffered from information overload and confusion from contradictory fitness information. I also start and stop programs and get distracted. I need to learn to slow down so I don’t injure/irritate my body.
Thanks for the recent tip for my elbow issues. You suggested more neutral grip exercises and that makes a lot of sense.
What would you suggest for forearm work? Yes a pulling movement (chin up) would help. Yes a bicep curl would help. What do you think about the wrist roller for forearm development? I might lose the minimalist approach with more and more exercises, but even my calves need help. Even though I am 6′ 2″ and weigh 210 I am still fairly small (small boned).
I really enjoy your articles!
For the wrists–
Thick grip work (pulls, especially)
Sledge Hammer rotations and whatnot
Wrist Roller
Rice Digs
Anthony, I can’t thank you enough for your articles. Finally someone out there is speaking to my body type. I’m barely exaggerating when I say you’ve saved my life. Training was negatively affecting my time, money, career, relationships with family and friends, and even my health all because I was obsessing. I feel so much better about training and life in general now. Thanks man!
Thanks for the reply, Greg. Appreciate that and I’m glad to be of service.
Hi Anthony,
Firstly let me say what a great job you’ve done not only in your transformation, but also this blog! I like the fact you documented your progress and even highlighted your errors which we can all learn from. Which shows changing body for a skinny fat can take alot of time. Alot of trainers are more than happy to claim it will take less than 12 weeks regardless of your activity level, nutrition etc
Please can you look over the following routine and nutrition I have set out for myself. I currently weigh around 143lbs (Lost 10 pounds fasting for 10 days – Some of this is muscle as I don’t think I have been taking enough protein!) I am just about 5ft 9 or 175cm. I have a bit of muscle on arms and shoulders, but fat on triceps chest and the mid-section. My goal is to do a bit of body recomposition using the cycling method you posted.
Monday (Upper)
Tuesday (Lower)
Wednesday (Off)
Thursday (Upper)
Friday (Off)
Saturday (Lower)
Sunday (Off)
Monday
A1) Incline Press 3×8-12 (Substitute for Bench Press)
A2) Chin-Ups (50)
B1) Dumbbell Overhead Press 3×8-12
B2) Dumbbell Rows 3×8-12
C1) Lateral Raises 2×15-20
C2) Barbell Curl 3×10
Tuesday
A) Back Squat 3×8-12
B) Romanian Deadlift 3×8-12
C1) Calfs 2×20
C2) Back Extensions 2×20
Sprints
Thursday
A1) Overhead Press 4×4-8
A2) Chin-Ups 4×4-8
B1) Dumbbell Incline Press 3×8-12
B2) Barbell Row 3×8-12
C1) Dips 2 x max reps
C2) Thick Grip Hammer Curls 2×15
Farmers Walks
Saturday
A) Deadlift 3×3-5
B) Front Squat 3×3-5
C1) Hip Thrusts 3×10
C2) Calfs 2×20
Sprints
======================
Nutrition on Workout Days
======================
Carbs (357g) (1430cal)
Protein (144g) (576cal)
Fats (10g) (90cal)
———————————-
2096cal total
PWO Meal
Starchy Carbs 180g
Protein 72g
Fats 2.5g
Meal 1
Carbs 90g
Protien 36g
Fats 2.5g
Meal 2
Fibrous Carbs 90g
Protein 36g
Fats 5g
==================
Nutrition on Rest Days
==================
Fibrous Carbs (100g) (400cal)
Protein (170g) (680cal)
Fats (35g) (315cal)
—————————————
1395cal total
Meal 1
50g Carbs
85g Protein
5g Fats
Meal 2
25g Carbs
42g Protein
15g Fats
Meal 3
25g Carbs
42g Protein
15g Fats
I work out after work at about 7pm. My fast will start at 1am at night and end at 8pm the next day, which makes it about a 19 hour fast. Apologies for the long post. Hopefully it can help others too.
Mo,
As much as I appreciate this reply, this is such a huge question that I don’t have the time to fathom it. From the quickest glimpse, I’d say you aren’t eating enough. Your program looks fine, provided you use a sensible form of progression.
It looks like you have a firm grasp on things. I’d say do the damn thing and adjust on the fly. You’ll know after the first few weeks if you aren’t eating enough if your strength stalls or your body weight drops to the point of making muscle mass difficult to add.
Again, a sincere thanks for the reply. I make it a point to answer everyone, but that’s about all I got for you right now. If you want a more specific reply, shoot me and e-mail and perhaps we can talk about some mentorship/coaching.
Best
Anthony