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Need help? Contact me on Skype: OskarFaarkrogTHE BLUEPRINTBy Oskar FaarkrogPlease do not share this document with anyone.1 of 49
Need help? Contact me on Skype: OskarFaarkrogTable of ContentsPhase 1: Shred Fat and Master Basic Bodyweight Exercises3Phase 2: Gain Muscle In The Right Places While Staying Lean10High Testosterone Diet27How to Find Cooked Weight29Training Programs38Progression Tracking41The Importance of Sleep and Stress Management44How to Go Out And Drink Alcohol Without Messing Up Your Progress46Coaching: We Both Have A ResponsibilityPlease do not share this document with anyone.482 of 49
Need help? Contact me on Skype: OskarFaarkrogPhase 1: Shred Fat and Master BasicBodyweight ExercisesIf your training program consists of bodyweight exercises, you’re in Phase 1.During phase 1 we focus on achieving 3 goals:1) Shred excess body-fat.2) Master pull ups and push ups.3) Gain basic mobility (especially in the lower body).I will deal with each goal separately below.1) Shred excess body-fatWe want to shred the excess body-fat because : Excess body-fat is estrogenic. It increases the female hormone Estrogenand thereby reduces your free testosterone levels (testosterone is the mainmuscle building hormone in the body). Excess body-fat makes your nutrient partitioning poor. This means thatyour body isn’t optimised for utilising food for muscle gains. Excess body-fat makes it hard to see your hard earned muscle gains. Excess body-fat has a negative psychological impact on you. It’s not funto wake up and see love handles and man boobs in the mirror. We want toshred it once and for all.The way we shred the excess body-fat is by being in a slight caloric deficitthat enables you to lose 1-2 pounds per week on average (keep in mind thatPlease do not share this document with anyone.3 of 49
Need help? Contact me on Skype: OskarFaarkrogfat loss is non-linear so you might have weeks where you barely lose fat,while you have weeks where you lose 2 pounds).This caloric deficit is mostly created through diet rather than training.The reasoning for this is that it’s much easier to cut out a snickers bar fromyour food intake and thereby save hundreds of calories, compared torunning for 30 minutes which achieves about the same thing.To some of you, 1-2 pounds may not sound like a whole lot, but keep this inmind:9/10 PEOPLE WHO LOSE FAT, REGAIN ALL OF IT WITHIN 2 YEARS.If you want to avoid being part of that statistic you have to find a sustainableway to lose the fat.And that’s why most of my clients feel full and energised on my HighTestosterone Diet Plan I want every single one of you to feel great while shredding the fat, even if itmeans that you have to diet for a longer time, because once you’ve lost thefat, you’ve lost it for life.So How long time does it take to shred the fat?For most skinny-fat guys, it takes about 3-6 months.Please do not share this document with anyone.4 of 49
Need help? Contact me on Skype: OskarFaarkrogHere are the 2 most important factors that affect the time-frame given thatyou follow my program to the letter:1. Age.2. Starting body-fat percentage (you can cut about 3 percent body-fat permonth and we want to achieve around 12% body-fat, so a skinny-fat guywho is 24% body-fat will have to spend 4 months on fat loss).Basically the closer you are to being a teenager and the less body-fat youcarry, the faster your fat loss will be.2) Master basic bodyweight exercisesDuring phase 1 we focus on mastering 2 exercises:1. Pull ups2. Push upsThese two exercises combined train your entire upper body.Pull ups train back, rear shoulders and biceps.Push ups train the chest, front shoulders and triceps.Now, the issue is that most skinny-fat guys start out very weak on theseexercises A typical skinny-fat guy can do something like 0-4 pull ups and 5-12 pushups. (You will almost always be almost twice as strong on push ups since it’san easier exercise).Please do not share this document with anyone.5 of 49
Need help? Contact me on Skype: OskarFaarkrogTo correct the skinny-fat physique and prepare you for more rigorous trainingprograms, we have to master these basic bodyweight exercises.To be specific, we aim for 15 perfect reps on the pull up and as many pushups (or diamond push ups you can do at the time you achieve these 15 pullups).Once you can do these 15 pull ups, it’s a sign that both your joints andmuscles are strong enough to progress into a more rigorous bodybuildingprogram.3) Gain basic mobilityI’ve added a variety of stretches for your hamstrings and hip flexors: Modified hurdler stretch: Hamstrings and a bit of hip flexor. Standing hamstring stretch: Hamstrings and a bit of hip flexor. Open lizard hip stretch: Hip flexor and a bit of hamstrings.I’ve added these because most guys today have shortened hamstrings andtight hip flexors. (The hamstring muscle starts shortening after 1 hour ofsitting down without getting up and it also shortens from a lot of biking,running and playing soccer). Literally everyone today who has a desk job,has shortened hamstrings and tight hip flexors.When you have that, it causes anterior (forward) pelvic tilt, and thereby tiltsyour entire upper body posture forwards.Please do not share this document with anyone.6 of 49
Need help? Contact me on Skype: OskarFaarkrogThis anterior pelvic tilt not only messes up your posture and thereby the wayyou look, but also your mechanics on essential exercises such as squats,overhead presses and pull ups.The goal of performing your hamstring and hip flexor stretches is to enableyou to get all the way down in a bodyweight squat:The other mobility factor we want to work on is your chest and shoulders Most of us have “forward shoulders” which is caused by a combination ofthe following: Overdeveloped and tight chest. Overdeveloped and tight front shoulders (your shoulders have 3 heads:front, medial and rear).Now, you may think that it’s not possible that your chest and shoulders are“overdeveloped” because they’re still small, but you have to keep in mindthat everything is relative.When I say that your chest and front shoulders are overdeveloped, I meanthat they’re overdeveloped compared to your back and back shoulders.You see Most people who have done sports or any kind of gym program,have most likely done a lot of pushing exercises such as bench presses andpush ups, but not so many pulling exercises such as pull ups and deadlifts.Please do not share this document with anyone.7 of 49
Need help? Contact me on Skype: OskarFaarkrogNow, keep in mind that when you train a muscle you shorten it and make ittight, so if you have been doing a lot of push ups or bench presses in yourpast without so many pulling movements such as pull ups and deadlifts, youmost likely have tight and overdeveloped front shoulders and chest.The fix for this is simple: stretch the chest and shoulder and strengthen yourback.For the purpose of stretching your chest and shoulders, I have implemented2 stretches: Arm-over-head-shoulder-stretch. Standing chest stretch.These take just 2 minutes to do, and should be done even if you don’t haveoverdeveloped front shoulders and chest since they will prevent potentialinjuries from the pushing part of your program.To strengthen your back, your program has pull ups (more on that in the nextsection).The goals of Phase 1:Phase 1 is about achieving the following 3 goals: 12% body-fat. (If you’re already quite lean we will just maintain your weightwhile working towards the other goals). 15 pull ups with perfect form. Full squat position.Please do not share this document with anyone.8 of 49
Need help? Contact me on Skype: OskarFaarkrogAchieving these 3 goals should take about 4-6 months depending on factorssuch as starting point, age, response to training and diet and discipline.Here’s a good exaExpectations For Phase 1:When some of you start my program you expect to start seeing incredibleresults right off the bat, but this won’t be the case if you’re in Phase 1 clientsand now I’ll explain why When you start your transformation you have to invest 3-6 months intodeveloping a solid foundation that enables you to make huge progress downthe line.You have to lose fat, build up some basic strength and mobility and optimiseyour hormones after years of bad habits. These things take time.Besides that, when you start your fat loss you will start out looking worsesince you most often lose fat in the “wrong places” such as your arms andshoulders and only at the end do you see the fat on your waist and hipsshred off.You can also potentially lose some muscular fullness during Phase 1 sinceyou’re in a caloric deficit, so that combined with losing fat in the “wrong”places is a terrible combination. This small muscle loss is nothing to worryabout though since that muscle will be re-gained in a matter of weeks onceyou enter Phase 2, so don’t worry about muscle loss!Please do not share this document with anyone.9 of 49
Need help? Contact me on Skype: OskarFaarkrogPhase 2: Gain Muscle In The Right PlacesWhile Staying LeanOnce you complete Phase 1, the training get’s harder but the diet get’s a loteasier.Ideally, you will be training 5-6 days a week rather than 3-4 and you will trainup to 2 hours each day.We will cycle training programs that focus on intensity, volume andfrequency and experiment with different training methods to see whichmuscles respond to certain training methods.You will be able to eat more food because of the following reasons: You’re training harder and more often so you burn more calories duringyour training. Your metabolism is higher because of increased muscle mass. Your hormones and nutrient partitioning are improved so your body isbetter at utilising food for muscle gains. Your goal is to gain muscle mass so you can be in a slight caloric surplusrather than deficit.This all adds up Instead of eating 2000 calories a day, you may be able toeat 2800 calories per day (or more) and these calories will fill up yourmuscles with glycogen and energise you for more rigorous training sessions.Please do not share this document with anyone.10 of 49
Need help? Contact me on Skype: OskarFaarkrogGaining Muscle Mass In The Right PlacesDuring Phase 2 we focus on adding muscle mass in the: Upper and inner chest. Upper and medial back. Lats (We target both the upper and lower part of your lats for maximumgrowth). Shoulders. (We target all 3 shoulders heads for maximum growth). Triceps. (We target all 3 triceps heads for maximum growth). Biceps. (We target both biceps heads for maximum growth).We want to create the illusion of wide shoulders, build a square chest andfinish off the physique with powerful arms.Please do not share this document with anyone.11 of 49
Need help? Contact me on Skype: OskarFaarkrogThe Muscles We Avoid Training Too MuchWhile we target the right muscles, we keep the work on the followingmuscles to a minimum: Traps: Big traps take away from the width of your shoulders since they growvertically (up). Lower chest: A big lower chest makes your chest look feminine and“saggy” rather than square and masculine. Most guys with muscular chestshave an overdeveloped lower chest. Legs: Big legs don’t look great and make it difficult to buy jeans. Abs: Just like any other muscle, abs can grow too. When you have big absyou thicken your waist and take away from the V-taper look that is a resultof a small waist and wide shoulders.These are the muscles that tend to grow a lot when you do your typicalStarting Strength or 5x5 program.For skinny guys with tiny waists, good bone structures and decent genetics,it is fine to grow these muscles, but it’s not optimal for skinny-fat menbecause we already have a very difficult time creating an aestheticphysique.When you have naturally bad proportions, the last thing you want to do is toadd mass in the wrong places, since that takes away from al lot of the goodwork you put into gaining mass in the arms, upper chest and so on.Please do not share this document with anyone.12 of 49
Need help? Contact me on Skype: OskarFaarkrogThis is also why we don’t do traditional strength exercises such as thedeadlift, squat and the flat bench press: Deadlifts and squats thicken the waist and make your traps and legs big. Flat bench presses target the lower chest and thereby create adisproportional chest with a feminine “triangle shape”.Now, this doesn't mean that you will end up looking like captain-upper bodywith no legs.We will still train the legs, but we will use mostly machines and bodyweightexercises to prevent injuries and we will switch to very high reps in the casethat your legs start getting too big for your liking.Now, some of you may also wonder about the lower chest Won’t it get toosmall?The lower chest cannot get too small, since literally no one has an upperchest that is too big compared to their lower chest.The reasoning for this is that you cannot isolate your chest completely, youcan only emphasise certain muscle groups.To understand this, you need to know how the chest muscle is structured.Each of your pecs is ONE muscle with muscle fibres inside.Please do not share this document with anyone.13 of 49
Need help? Contact me on Skype: OskarFaarkrogWhen you perform any chest exercise, you activate muscle fibres inside allparts of your chest.The difference is that when you do an upper chest exercise, you activatemore muscle fibres in the upper area of your chest, so you see more growththere.In other words, when you train one part of the chest, you inevitably train theother parts too.With abs, we do have some ab isolation work in place, but it’s just enough tostrengthen and build up your abs (especially the lower part and around theadonis belt), rather than doing so much that you look like a bloatedpowerlifter.The point I’m trying to make is that your Phase 2 training program isdesigned to create an aesthetic and proportional physique rather than tryingto mindlessly gain mass all over your body and hoping for the best. (Trustme, I’ve tried that and it doesn’t work).This phase is “never-ending” since most guys can spend up to a decadegaining the amount of muscle mass they want to carry (I’ve been training for6 years and I’m still in phase 2).The Science Behind Muscle GainsTo gain muscle mass you need to have the following things in place:Please do not share this document with anyone.14 of 49
Need help? Contact me on Skype: OskarFaarkrog Progressive overload from resistance training. Caloric surplus (especially around your training sessions). Recovery.I will deal with each separately Progressive Overload From Resistance TrainingWhen you want to achieve progressive overload, you essentially want tomake your training harder.Here’s how progressive overload looks:Train hard Stress Your Body Adaptation Train harder Stress YourBody More New Adaptation Repeat Over time, progressive overload enables you to do more work or work harderand increases the size of your muscles provided that you supply your bodywith enough calories and you recover properly.Just imagine a guy who goes from working with 15 KG on the shoulder pressto 70 KG while eating a slight caloric surplus and gaining bodyweight.(Training at a higher intensity).Of course this guy will add muscle mass because the only way his body cankeep up with the increasing demands of his training is to grow andstrengthen the muscles.Please do not share this document with anyone.15 of 49
Need help? Contact me on Skype: OskarFaarkrogThe same goes for when a guy takes that 15 KG on the shoulder press andstarts doing it everyday rather than once per week. (Training at a higherfrequency).Or when he takes that 15 KG on the shoulder press and start doing 10 setsof 10 reps per training session rather than 2 sets of 8 reps. (Training at ahigher volume).Essentially, to achieve progressive overload, you have to increase trainingvolume, frequency and intensity. Higher Volume: Increasing the amount of sets and reps you do for a musclegroup to increase the total workload done per workout. Higher Frequency: Training a muscle group more often. Higher Intensity: Training harder on each set you do for a muscle group bytraining with a weight closer to your max, longer time-under-tension oneach repetition or high intensity techniques such as drop sets and restpause sets.Now, you may wonder What is best? High Volume Training, High IntensityTraining or High Frequency Training?There’s only the right training style at the right time in YOUR individualtraining career, and often you will have to use different training styles fordifferent muscle groups and at different times in your training career.Please do not share this document with anyone.16 of 49
Need help? Contact me on Skype: OskarFaarkrogAll I can say with certainty is that most skinny-fat guys who complete Phase1 tend to get VERY good results with High Volume Training, but even thatstops working after a while, and then we have to switch it up a bit.The key is to track progress every single week so you know when to switchfrom one training style to another (and also to listen to your body).Caloric surplus (especially around your trainingsessions) and recovery.The second part of adding muscle mass to your frame is “caloric surplus”.To build muscle mass, you need progressive overload but you also need tosupply your body with the food and recovery that supports this progressiveoverload.To be specific, you need the following in your diet (macro perspective): Enough protein to build and repair your muscles after hard training. Enough carbs to provide energy for your training sessions and to increasemuscle and Central Nervous System output during your training. Enough fat to keep your testosterone levels high enough for buildingmuscle mass. Enough calories to build mass (some of that mass will be fat and some of itwill be muscle mass).All diet plans I make have enough of all 3 macronutrients (protein, fat andcarbs) and a slight caloric surplus that enables you to gain as much qualityPlease do not share this document with anyone.17 of 49
Need help? Contact me on Skype: OskarFaarkrogmass as possible (this caloric surplus is calculated based on the data youprovide me, and is adjusted later based on your weekly check-ins).This small caloric surplus ensures that you recover from your training whilekeeping the fat/muscle gain ratio as optimal as possible (the bigger thesurplus the more muscle you can potentially gain, but this is also followed bymore fat gains).On a micro level you will also need to account for factors such as aminoacids, minerals, vitamins and a bunch of other things but most of thesethings will be taken care off as long as you follow my High Testosterone DietPlan and take my recommended supplements (the diet foods are MUCHmore important than the supplements).Be Careful About Being In A Caloric Surplus Too LongAnother important part of muscle gains is to ensure that you stay lean whilegaining the muscle mass.This is especially the case when you’re skinny-fat, because skinny-fat mentend to gain fat very easily (even when using a very good diet plan andtraining program).The reason for the easy fat gains is existing fat cells.Once you get fat, you create fat cells and these fat cells are always ready tobe filled up.Furthermore, they NEVER disappear.Please do not share this document with anyone.18 of 49
Need help? Contact me on Skype: OskarFaarkrogI personally have a massive amount of fat cells around my love handles, andthese start filling up really fast after a week or two of bulking.Most skinny-fat guys have fat cells there, and that’s why it’s absolutely crucialthat you track progress every Sunday when you’re bulking and to stop yourbulk at the right time.If you don’t, you risk gaining back all the fat you worked so hard to lose, andthen you’re looking at doing a long fat loss phase to get lean again.When To Stop Your BulkWhen you complete Phase 1, we will usually start off your muscle gain phaseby first being in a caloric maintenance where you maintain your bodyweight.By doing so, I found that it’s sometimes possible to gain quality muscle whileadding close to no fat (at least for a short amount of time)!This is especially the case for those of you who are under 25 years old.Once this stops working, we will start playing with a small caloric surplus,and stay in that surplus for 2-4 weeks at a time.By keeping your bulk cycles short, we ensure that you stay lean while addingmuscle mass.Please do not share this document with anyone.19 of 49
Need help? Contact me on Skype: OskarFaarkrogIn each bulking cycle, we will first check your “lean base hip and waistmeasurements”, and then bulk until one these increase with a maximum of 3CM.Once you’ve increased your waist with 3 CM, you cut your calories back towhat they were during Phase 1 and cut back to your lean basemeasurement. (The cut should be quite “pain free” and take 10-14 days atmost).So, if you’re a guy with a 80 CM waist and hips at the start of your bulk, youwill bulk until your waist or hips get to 83 CM, then start your cut.Now some of you may wonder why you can cut waist and hip size very fastafter bulking for a short amount of time compared to when you were in Phase1 (cutting 3 CM usually takes a month for a Phase 1 trainee, but only 10-14days for the same Phase 2 trainee).I’m not sure about the exact explanation, but my theory is that your bodybounces back to its lean base much faster when you are able to train hard,your nutrient partitioning is better and your hormones are optimised.Regardless of the scientific explanation behind this, the key take-away is thatyou can keep your cut cycles to 10-14 days as long as you make sure thatyour waist or hips increase by no more than 3 CM.Please do not share this document with anyone.20 of 49
Need help? Contact me on Skype: OskarFaarkrogReduce Stress to Maximise Free TestosteroneOne thing a lot of people forget is that training is a stress and to keepmaking gains in your training, your body has to recover from the stress youplaced on it during your last training sessions.If you keep showing up to your training sessions for months on end withoutbeing recovered, you will either be stuck doing the same amount of volumeand intensity, burn out mentally or get injured.Now, it’s no issue if you’re an advanced trainee and you put a massiveamount of stress on your body for a few weeks and you keep showing upunder recovered for each training session.A few weeks of overreaching won’t hurt, as long as you cycle off the hardtraining regularly and introduce bodyweight only training weeks or completerest weeks right after. (This is typically what happens when I put some of myPhase 2 clients on a High Intensity Program).However, whether you do these hard training cycles or you’re still in Phase 1,it’s essential that you take recovery seriously because proper recovery won’tonly make you feel better on a daily basis, but also enable you to get trainingresults a lot of faster because proper recovery reduces the stress hormoneCortisol.Cortisol binds to Testosterone which is the male hormone of vitality, thereforeelevated Cortisol levels will leave you with less Free Testosterone.Please do not share this document with anyone.21 of 49
Need help? Contact me on Skype: OskarFaarkrogThe best ways to reduce stress and thereby maximise free testosterone andtraining recovery are ranked below:1. Sufficient high quality sleep. (Most people need about 8-9 hours. If you’rebelow 25 it’s most likely closest to 9 hours.)2. Daily meditation of minimum 10 minutes.3. Physical touch. Human beings need physical touch on a regular basis tofeel relaxed. If you don’t have a partner to get physical touch from, a goodreplacement is to get a massage regularly.4. Stretching tight areas of your body. Tension inside your body elevatescortisol.5. Eating foods that you digest well (minimum bloating and constipation fromdiet). Foods that you digest well make you feel light and energised andtake out tension from your body.6. Get fresh air and sun as much as possible.7. Maximise the amount of time you spend with people who provide positivevalue to your life and minimise the time spent with the ones that providenegative value. Reward the people who make you happy withoutexpecting much in return by giving them your time. Don’t give your time tothose who argue more than they make you happy or only chat you up forfavours.If you do these you should start seeing an increase in the feel goodhormones in your body and get into a positive feedback loop where you startfocusing on all the positive things in your life rather than the negative stuff.On another note, stress management techniques are especially important forskinny-fat guys because from my experience talking with hundreds of skinnyfat guys, we tend to get stressed very easily because of our bad genetics.Please do not share this document with anyone.22 of 49
Need help? Contact me on Skype: OskarFaarkrogIf you find yourself thinking about “whether you’re going to make it” or “whyyou can’t look like your favourite fitness model” it’s time to reduce stress andstart thinking more positive thoughts. (When your mind has negativethoughts it cannot have positive thoughts at the same time so you’reessentially stopping personal growth.)Muscle Gain Expectations of Phase 2There’s only so much muscle mass you can gain as a natural skinny-fattrainee each year.That mass is most likely less than you would expect after following the fitnessindustry for a while.Below, I will give you the limits on how much muscle mass you can gain on ayearly basis:For the purpose of the maximum amount of muscle you can gain in a year, Ilike to use The McDonald Model, which shows the potential rate of musclegain per year for the average man: 1st year of proper training: 20-25 pounds (2 pounds per month) 2nd year of proper training: 10-12 pounds (1 pound per month) 3rd year of proper training: 5-6 pounds (0.5 pounds per month) 4th year of proper training and onwards: 2-3 pounds (not worth calculating)If you sum up he potential muscle gains for the first 3 years of training, youget a total of 35-43 pounds.Please do not share this document with anyone.23 of 49
Need help? Contact me on Skype: OskarFaarkrog35-43 pounds of muscle gains in the first 3 years of training don’t sound toobad, however it’s important to note that the model assumes the followingthings: Average genetics. Proper training (gaining muscle mass all over). Constant caloric surplus.Skinny-fat guys have below average genetics.Skinny-fat guys should not mindlessly add muscle mass everywherepossible, but rather add it in the right places.Skinny-fat guys cannot be in a constant caloric surplus since we put on fateasily.Therefore, skinny-fat guys won’t gain 35-43 pounds of muscle mass in 35-43pounds of muscle mass in the first 3 years of training.That number is most likely closer to 25-30 pounds in the first 3 years andchances are that you won’t have “beginner gains” like other guys who gain alot more muscle mass in the first year.You will most likely gain the 25-30 pounds equally spread over the first 3years, as you explore what training programs and diet techniques work bestfor your body (that’s at least my experience with transforming my own bodyand helping others do the same).Please do not share this document with anyone.24 of 49
Need help? Contact me on Skype: OskarFaarkrogTherefore, to conclude: You will most likely gain 8-10 pounds of muscle massper year in the first 3 years and after that the law of diminishing returns willkick in and you will see minimal gains on a yearly basis.Know When Enough Is EnoughThe end goal for most of us is to feel comfortable in our own skin while beingable to enjoy our life.This often means that diet and training become a smaller priority once you’vebeen training and dieting for a year or two.You stop weighing and counting meals and go more by feel.You adjust your daily training sessions depending on energy levels, andchange training cycles depending on upcoming travels or workcommitments.You start focusing on enjoying yourself more, and you may want to carry a bitmore fat than your lean base measurement, because you can get away withit.You see Once you achieve a great physique, you feel a sense of “relief”and a huge burden goes off your shoulders.Once the burden is off your shoulders, you can focus more on other areas oflife such as travel, career, business and relationships.Please do not share this document with anyone.25 of 49
Need help? Contact me on Skype: OskarFaarkrogYou can also get away with eating more food and carrying more fat becauseno one notices a bit of love handles when you have wide shoulders and bigarms like Superman.Today, I’m an online coach and have a big presence online, so a lot ofpeople would expect me to have a ripped body like the guys in themagazines.I don’t have that. I maintain around 12% body-fat most of the year with a bitof fat around my waist and eat big, enjoyable meals.I could diet down and get ripped and starve myself to look good onInstagram but then I would have to give up a lot of other important things Things such as being able to workout everyday (I love working out but I can’tdo it everyday when I’m on a strict diet to get ripped).Or having a good sex life because my testosterone levels drop very lowwhen I diet down.Or travelling the world and enjoying the foods of a country.You see Everything comes with a price, and unless you’re a professionalfitness model you should carefully consider when enough is enough andwhen it’s time to focus your efforts on other things in life rather than achievingthe perfect body.Please do not share this document with anyone.26 of 49
Need help? Contact me on Skype: OskarFaarkrogI personally focus on eating foods that make me feel
2. Starting body-fat percentage (you can cut about 3 percent body-fat per month and we want to achieve around 12% body-fat, so a skinny-fat guy who is 24% body-fat will have to spend 4 months on fat loss). Basically the closer you are to being a teenager and the l
