Hello friends. Let’s talk about 6-pack abs and weight training, shall we?
Recently I showed an old picture of myself to a lady friend and her exact words were “wow, you were small AND fat”. Which was true, I was skinny and fat.
We chuckled a bit but the reality was that my body was completely normal, it’s only now that I’m fit that my body is abnormal.
Everyday I see a great many men who have the same body type: skinny fat.
Skinny-fat-itis is the nasty result of not doing any strenuous exercise and eating junk.
But I’m here today with some great news. The disease of skinny-fat-itis can be cured and Uncle Victor is going to show you how.
But it’s no overnight cure.
Let’s look at some pictures of Uncle Vic that span a 7 year period.
The 3 pictures above are about 2-3 years apart from each other, over a time of perhaps 7 years. From age 23 or 24 to age 30 and from 155 lbs to 200 lbs.
- Picture 1) Age: approx 23-25 years. Weight: approx. 155 lbs.
- Picture 2) Age: 28. Weight: approx 170 lbs.
- Picture 3) Age: 30. Weight: 195+ lbs.
As evidenced above you can transform, metamorphosize, and evolve from skinny-fatso to superman.
In the first picture I was 155 lbs of doggy-doo. That “physique” was the result of 10 years of no strenuous exercise and no attention paid to eating protein instead of mac and cheese.
The shocking part about picture #1? I had already been weight training for several months! In that picture I had already gained at least 15 lbs. I was even smaller before that picture was taken. In fact, my lowest weight as a grown man in my early twenties was 130 lbs with no muscle definition.
And as you can see my posture was terrible and I looked like a bag of estrogen. The darned thing is that I wasn’t abnormal. That body type is completely normal, and, the worst part, my body was probably better than most other fellas. As I said before, I see guys who look like that every single day.
Here’s the thing, boys: When you look good, you feel good. When you look like doggy-doo you don’t feel good. But when you have never looked good you don’t know what you’re missing. When you start to hit the weights and pay attention to diet and when you start to results that’s when you realize what a difference it makes.
I used to have a group of friends who all looked like bodybuilders or fitness models. They’d say to me “you should start working out” and I’d always say “nah, don’t want to”.
Looking back I can now see the development I missed by wasting 10 years doing no exercise. Boo hoo for me but now you know how important physical development is.
10 years wasn’t too late for me and it’s not too late for anyone.
What you see above is what I looked like 2.5 years ago after creating and following my flagship training program Body of a Spartan. No cardio whatsoever, no supplements whatsoever. Weights and food and nothing else. It’s not that I “don’t believe” in supplements, it’s that supplements don’t work to build muscle and you can quote me on that.
If you’re skinny-fat, or just regular fat, and you want 6-pack abs there are two things you need to know.
- You have to eat less food to burn the fat and reveal the abs. No way around it, you must diet.
- You MUST have a base of muscle before you diet. If you have no muscle and diet you will still look like doggy-doo after your diet. If you’re skinny-fat you need to eat and lift first and put on weight. Dieting for a skinny-fat guy is utterly and entirely pointless. When you have put on a base of muscle then you can diet down and reveal the abs.
How to diet the easy way
Here are the two easiest methods in the history of the world to cut down your calories.
- Eat 2-3 meals per day.
- Don’t snack.
No snacking leads to 6 pack abs. I learned that almost by accident. I was living in China at the time and Chinese snack food is not appealing. They have things like corn flavored ice cream and things that don’t even look like food. Because the snack food looked so unappealing I never bought any snacks ergo I never ate any snacks. If you don’t buy snacks you can’t eat snacks. Never buy the damn things, #1 rule. Once per week when you feel drained and need snacks and extra calories buy enough for just one day. Don’t buy boxes and boxes of snacks because you’ll eat them. Only buy enough for one day.
One other easy way to cut out calories is by eliminating either breakfast or dinner. I’ve skipped breakfast off and on for years. I’ve also off and on stopped eating meals at 8pm. Both of those methods work to burn off fat. I stopped counting calories years ago when I realized how pointless it was. When I want to get leaner I do one very simple thing: eat less food. Drink some black coffee in the morning to help curb appetite, works wonders.
Dieting is the hard part, getting there is the hard part. Maintenance is the easy part. Nowadays I’m never more than 3 or 4 weeks away from a full 6-pack.
BONUS: How I kept a 6-pack while eating junkfood, candy and soda pop daily
The above picture is what I looked like at the tail end of a 30 day trip to Vietnam. My eating “strategy” was completely opposite of what I told you about above. I was eating anything and everything I could get my hands on including candy and soda. But there is a very good reason I was eating like that: I was damn starving!
I was in Vietnam for 30 days and let me tell you two things about Vietnam. 1) Vietnam is hotter than hell. 2) Vietnamese food is made for tiny Vietnamese people. They like to eat noodles and vegetables with a tiny side of meat. They are malnourished to put it nicely and their portions of food are portioned for Vietnamese people, obviously.
I couldn’t get enough food to fill my belly so I ate anything and everything. At restaurants I’d order two meals then I’d go to the corner mart and buy 3 snickers bars and eat them. I drank up to 6 or 8 cokes and sugary drinks per day because I was sweating so much and walking so much.
As a tourist in Vietnam you do a lot of walking and sweating. Not to mention I was still training hard 4 days per week. The gyms in Vietnam don’t have air-conditioning so I’d be covered in sweat 30 seconds into my routine. So even though I was eating and drinking tons of junk food I was still in a caloric deficit and burning off all the calories I was trying to get in.
At the time I was in Vietnam a reader emailed me to ask what my diet was like while traveling. I told him. He replied “wow, I wish I was lucky enough to be able to have your genetics and be able to eat like that”.
Yeah, it’s too bad you don’t have “genetics” like me.
Actually, it’s too bad you didn’t read Body of a Spartan. Could have saved you some wishin’.
Until Next time.