#been thinking about genetics and nature vs nurture and all this sort of stuff a lot lately

[13eyond13]

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[queenburd]

@duckybeth99 I don’t mind the back and forth! Please tell me if me continuing this convo is distressing because I know this is a thing that makes you happy. I get a sort of joy out of respectful, educated debate and discussion over things that aren’t harmful but if you dont WANT this convo because it ends up making you feel invalid or upset I’ll stop lmao.

WRT Pink Pearl: I see your point but I also see the legit way the camera was framed to hide showing her face as a tease or taunt. We ALL wanted to see how she was doing, but I could have settled for the cracks being gone while the pupil still wasn’t returned. I could have settled for no healing at all. the thing we got just drove me a little mad lmao.

WRT to Steven getting traits from Pink, I covered this a little but only from an Abuse POV so let me reiterate:

Pink did not raise Steven. Pink’s personality did not shape his upbringing. Nature vs Nurture is not a thing we can consider here because personality is not GAINED by genetics. Further, if that were the case, we would have seen traits like Pink’s when Steven was younger. 

Which means these are traits he earned himself, or they are traits of Pink coming out through him. The first feels unlikely, because again, Steven wasn’t raised with that and didn’t behave like that as a kid, where emotions are just as crazy and irrational. He doesn’t have a history of this.

The second defies what Steven Universe season 6 finale was saying, that Pink IS gone and doesn’t shape Steven’s mind.

So both are not great.

I’ll admit I didn’t think of this as an intrusive thoughts thing, though I guess I should have because with things like Mindful Education we have seen how his stress comes out as intrusive thoughts, especially in fusion. But his level of anger towards White still read as way, WAY too angry with comparison to the fact it’s been years, he has BEEN in her presence since then, they have coped with it.

It’s valid that he hasn’t forgiven the Diamonds, they are still very very flawed, but he did spend several years WITH them, reshaping the universe and working with them. I mean, I guess at this point we’re meant to assume in all those years he just helped THEM and THEIR guilt about things, instead of talking about how he was hurt?

Good Job Diamonds, you missed the point.

And final rebuttal, Intervention IS bluntness. Intervention is sitting a fool down and making them recognize their behavior is unhealthy. And I felt like the safety to talk had been established but Steven refused to take them up on it. Bismuth, Peridot, both of these people were safe for Steven to talk to and made him aware of that. But it becomes pointless if he refuses to take them up on it, which is what Steven did this whole time.

Which makes a full blown blunt intervention necessary, because he’s avoiding what he KNOWS is a safe space, because he thinks he does not need it. He deludes himself, and it get to a point where he needs someone to be firm with him. The furthest progress we made was Connie being direct, and her MOTHER being direct. Steven didn’t realize he was having trauma reactions until someone pointed it out.

In any case. It felt like it got so big it needed something big to bring Steven back to his senses, but it wouldn’t SHOW us as much as tell us that it happened. We go from a comfort hug to “I can talk to my therapist on the road”, we don’t get to see Steven working stuff out. For a show that has always been great about its hinting and showing, not telling, this was a letdown!

I had more but I forgot! I got distracted by Animal Crossing lmao sorry

oh it was just going to be me rehashing I was annoyed by the stuff that didn’t go anywhere (Cactus Steven and Bluebird)

[textsfromtheborderline]

We’ve had a couple questions about ASPD vs BPD sitting in our inbox for a couple days now, so I wanted to take the time to answer them and sort of combine them into this post. To be honest, I only know the basics of ASPD, but I’m by no means an expert. 

I did some digging around, and for more informed answers, you may want to head over to your-aspd-dad as they’re certainly more knowledgable, and seem very willing to answer questions!

Questions/Answers under the cut :)

Q: Hi. I’m pretty sure I have aspd and was unofficially diagnosed with it. It fits perfectly, except for some things: I have mostly rage outbursts, but sometimes RANDOM general emotional breakdowns. I have excoriation disorder, and daily persecutory delusions. I have in my mind someone that sounds very much like what you called FP, but I still haven’t met someone like that. Also, really often, when the boredom/void strikes, i happen to dissociate. These made me think of bpd; wyt?

A: By “in your mind,” do you mean you have the idea of an FP? Or do you mean that as part of your delusions/psychotic symptoms you feel you have an FP though it isn’t necessarily another person? My answer would change depending on that. I think we’ve gone pretty in depth about FPs this past week, so check out our FP tag if you haven’t already!

There’s a lot of overlap when it comes to any cluster B disorder, and if you look at Millon’s Subtypes you can read a lot more about different ways that PDs may present (though no one is going to completely cut and dry fit into any one subtype, it’s a good place to start). On page 15 here you can read much more in depth descriptions of how different traits may present in ASPD. That same text, you can read about BPD on page 20 (though pp. 17-19 may also be helpful because Millon’s language sucked sometimes).

There’s a good chance you may have ASPD with borderline traits! It’s not unheard of! Personality disorders (and really just the human mind and the way it develops) are incredibly complex, and having one doesn’t disqualify you from having another. A friend of mine has AvPD and DPD! Both are cluster C disorders. Cluster overlap is way more common that you would think, even in cluster B disorders where some of them feel polar opposite sometimes. I’d talk more with your doctor about this, as they’ll know better than me, and if it’s something that’s weighing on your mind, a mental health professional is going to be your best resource.

Q: Thanks for the fp input. Honestly l know there’s something wrong with me, I can’t really say what. All the aspd symptoms match perfectly, I cannot find anything that makes me think “I don’t have this”, but I definitely feel in need of a fp just like you described, which contradicts aspd. But I don’t trust anyone to have an actual fp, and that’s more aspd. I don’t want to self diagnose but I’ve been manipulating my therapist ever since and I have this huge big mask that 1) would be stupid to drop 2) i was so good at creating basically another person they wouldn’t even take me seriously if I talked about aspd or bpd 3) it’s like i physically can’t stop manipulating and lying to them. I have both of my parents with mental disorders and a couple of diagnosed BPD people in my family, don’t know if there’s any genetic involved 

I thiiiink this is the same person? I’m not sure, though, which is why I made sure to distinguish the two asks. 

Personality disorders certainly have a genetic component, as with any mental illness. Having mentally ill family members affects you in both “nature and nurture” as it were. So, having family members with BPD certainly increases your likelihood of developing it as well.

As I said in the ask I answered above, cluster B PDs have a lot of overlap. Craving an FP doesn’t invalidate your having ASPD, nor does it mean that you therefore must also have BPD. Having traits of another disorder is not uncommon nor unheard of, and the desire for that level of comfort and reliance on another person doesn’t make your PD any less real.

If you say you’ve been manipulating your therapist and you don’t want to drop your “mask,” then I say you have two options. Suck it up, drop the mask, and talk to your therapist openly and honestly. Admit you lied about things and that you want to work on getting better and moving past the things you were hiding before. Your therapist might be surprised, but won’t be upset. Your other option is to just find a new therapist and start from scratch. Be honest from the get-go. I know myself, and I know I would much rather just come clean to my original therapist, but you and I are different people, so, hey, what do I know?

Your therapist is there to help you. They can’t help if they don’t know there’s a problem. And you don’t have to say, “Hey, remember when I said all this stuff? I was lying!” You can start the conversation instead by saying, “Hey, I said this stuff before, but I didn’t mean, I just wasn’t ready to talk about [x]. I think I’m ready now.” It’s your therapist’s job to understand and to work with you. They’re not there to make judgements. They can’t help you if you don’t talk. That’s what you’re there for. So talk!

I hope this helped in some way, and I’m sorry I couldn’t be more helpful. Like I said, I’m not the most informed about ASPD. I sincerely wish you luck, though, as you continue to work towards recovery and getting the help you need <3

-Sydney

[allenmendezsr]

The Skinny Fat Solution

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The Skinny Fat Solution

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    Somewhere in Africa, a lion sits in the wild.

He wakes up to unknown food rations, weather patterns, and dangers. Yet he’s bold enough to handle his own life. His survival is his responsibility, and his responsibility alone.

Somewhere in a zoo, a lion sits in a cage.

He’s given food, shelter, and a safeguard from danger. He’s but a pawn, and not in charge of his own life.

Both of these creatures are lions; only one is king.

They have the same hardware — they’re made up of the same anatomical “stuff” — but the software makes all the difference.

Skinny-fat? You’re living in a unique cage.

Your software is broken. Your fat cells complicate things. Your body needs built back up in a specific way not only from a muscular proportion standpoint, but also from a overall body composition sequence standpoint.

I know these things because I was once in the skinny-fat cage.

I’ve come to be known as a skinny-fat guru of sorts, and I’m proud of that because I share your scars. Wider hips. Stretch marks on my lower back. Oh yes, the string bean arms, small wrists, lower chest fat, narrow shoulders, and the entire skinny-fat package was one there. But I’ve since learned how to live out there in the wild, and I’d like to help you do the same.

That’s why, when I had the chance to write for Arnold Schwarzenegger’s personal website, I wrote about skinny-fat syndrome. Now, I’ve been published a lot of places. But Arnold’s personal website? And skinny-fat as my topic of choice? That should tell you everything you need to know about me. (And maybe that Goku turning Super Saiyan changed my life. There was also this thing where a chick told me I had girl boobs in my skinny-fat heyday, but . . .)

It’s a complicated cage. It’s not one most people deal with, and here’s why this matters to you.

We typically learn from those that came before us and have done what we want to do. The problem with this for us? Most people that have done what we want to do didn’t start skinny-fat.

Those fat cells you have? They complicate things. Fat cells don’t really die. They shrink, but they’re always there. If you’ve filled them up in the past, chances are they’re prone to refill. This is something I call a flinch to fat. Your body, for whatever reason, has decided that flinching extra energy and nutrients to fat cells is a good idea, and so it’s going to be a factor. It will always be a factor.

Why is it important? Because true-skinny guys don’t often have a flinch to fat. True-skinny guys, when they start training, carve out one path to muscle. The flow follows that one path. That’s why they can chow down on peanut butter and jelly sandwiches all day and gain muscle without turning into lard. But if you’re skinny-fat?

You already have a path to body fat that’s paved and frequently travelled. The goal isn’t necessarily “fat loss” because that does nothing to fix what’s familiar. When you stop going fat loss berserk, you still have the paved path. And you’ll probably just get fat again. Now, fat loss is a part of the overall goal, but it isn’t the real goal. The real goal is to rewire the flinch.

Your body proportions also complicate things. You have a unique build. Not only do you need to use the worthwhile training methods that will actually build muscle, you have to be mindful of where that muscle is going to end up. A great muscle building program might not be great for you because, although you probably need muscle to build a good body, you need muscle in the right places.

Old school physical culturalists like Vince Gironda pioneered this idea with his relentless quest for an “X” shaped physique. This is important for you, too. It’s not always about “as much muscle as possible,” but rather about as much muscle possible in the right places. Physique is like a sculpture in that it’s an illusion. You can look a lot better with less clay if you know how to shape it right. But there’s a fine balance between getting overly detailed and prissy vs. knowing when to throw down hunks of clay in the right places vs. throwing down hunks of clay haphazardly. We need to be in the middle.

People are different. You are different. We can’t deny that some have better genetics for carrying and building muscle and being lean.

We don’t usually don’t fall in that bucket. Smaller and thinner bones make for smaller muscles generally. (I can wrap my fingers around my wrist and touch pinky to thumb.) The wunderkinds might have more muscle naturally or might build muscle with less effort or might build muscle using less effective exercises. Sadly, most people that “make it” don’t come from our background.

Our background, our “cage,” is a product of three things: nature (genetics), nurture (culture), and good old random chance.

It’s not that you can’t build muscle, it’s just that you can’t build muscle the same way the wunderkind does. Nurture is one third of the equation. You have control over this. Our body is aware of the world that it’s in, and so it “works” based upon this feedback. You created an environment in which your body said, “The best way for me to survive this is to be skinny-fat.” Sound depressing, right?

Wrong.

Because you have the power to change it. You are in control. You can step into the wild.

Without the wunderkind nature we have to create a wunderkind nurture.

And that’s the purpose of SOLDIER. (Sorry, no Mako involved. And if you know what I’m talking about we can be friends.) We live in an age of endless programs, and people running around like chickens without heads. SOLDIER is a three step system created with one single intention: you’re skinny-fat, you’re in that cage, here’s how you changed every possible aspect of nurture (training, nutrition, life) to break free. And I’m not talking about just seeing change, I’m talking about really adjusting things inside — rewiring the flinch.

SOLDIER 3.0 The first stages gets the body saying, “Oh hey, these muscles? Yeah, they’re kind of important. Let’s think about them.” And, “Oh hey, this body fat? It doesn’t have to be here. Let’s use some of it up.” If you play your cards right, it’s not uncommon to drop fat and build some muscle here. It’s cruising into both muscle building and fat loss without erring too far to either end to see how the body responds.

This is where you learn the powerful barbell and bodyweight exercises that will best contribute to not only current “X” physique intentions, but also lead into exercises in the future. Some other work for fat loss is recommended, usually walking, sprinting, or rope jumping in a way that doesn’t interfere with the basic strength work.

Nutrition caters to muscle recovery but also promotes fat loss.

SOLDIER 2.0 The first stage usually works well. At some point though, the body usually says, “Alright, alright. I made some changes, but I don’t know how comfortable I am losing all of my fat. I’m going to hold onto some of it; I’m going to cherish it a bit more than the rest.”

This is where you tell the body, “There is no option. The fat? It’s gotta’ go.” This is the stubborn fat phase, and is SOLDIER 2.0, which SOLDIER 3.0 laid a foundation for. We really jam home fat loss here, but only as much as necessary. We let 3.0 run its course because it’s best for muscle. When you go severe fat loss, muscle is usually on hold, so that’s why SOLDIER 2.0 is only a ten week thing for when it counts.

We ramp up fat loss specific work and make some changes to prevent the dreaded starvation mode and the body locking up its fat cells.

SOLDIER 1.0 After 2.0 is over, you’re looking at coasting into muscle building and being happy, but there’s something you need to know: times of catabolism and breakdown stimulate for times of anabolism and build up. This sounds great for muscle, and it is, but most skinny-fat guys will have energy grubbing fat cells prowling. I call these “Gollum cells,” seeking their pressccciiiouusss.

That’s why, after 2.0, I recommend making the muscles hyperactive while bringing nutrition to more of an autopilot feel. When you do this, you bring your body to a reset point where the muscles are hyperdemanding so any extra energy you happen to take in goes there and the fat cells get downplayed majorly. You aren’t actively seeking out muscle or eating for it, but that’s the point of the reset.

This puts you in the best spot moving forward.

And this brings us to The Skinny-Fat Solution.

The Skinny-Fat Solution is a comprehensive resource packed with PDF eBooks and other useful tools that, depending on your level of interest, take you through SOLDIER. As of now, there are three levels you can go with. I’ll run through all of them now, but you should also read about my “No Ass-to-risk Guarantee” that follows.

THE STANDARD PACK (SOLDIER 3.0 ON LOCKDOWN)

The Standard Pack has everything you need to go from zero to SOLDIER 3.0 hero. It contains the training, nutrition, and lifestyle basics to start changing your body. All of the below are instantly downloaded eBook PDF documents that come together in a .ZIP file.

SOLDIER PHILOSOPHY PDF hits you with a comprehensive look at how SOLDIER comes together. It might just light a fire under your feet. (Warning: it mentions Sparta. I’ve been told that anything that incorporates Sparta must be good. Just saying.)

SOLDIER 3.0 X PHYSIQUE TRAINING PDF gives you the program and teaches you the philosophy behind muscle building, specifically in a way that’s going to cater to an “X” physique. It’s a barbell and bodyweight training program.

SOLDIER 3.0 NUTRITION PDF will have you looking at nutrients in a way a casual Google search could never teach you. It gives you the nutrition basics you need in order to make any meaningful body composition strides—how to eat for losing fat, yet also what to consider for muscle repair and growth.

SOLDIER 3.0 QUICK REFERENCE GUIDE PDF gives you the most important nuggets of information from the training, nutrition, and posture/movement guides in one handy dandy place.

SOLDIER 3.0 POSTURE & MOVEMENT PDF teaches you how move. Period. It dissects the fundamental human movements in the squat, press, pull, and hinge, and also guts the issue of posture (as it’s often a skinny-fat sore spot).

SOLDIER 3.0 EXERCISE BREAKDOWN PDFbreaks down each “main” lift within the program and gives suggestions for substitutions. It also gives links to YouTube videos for demonstrations and is chock full of pictures and diagnosing common problems.

(6) SOLDIER 3.0 KITCHEN AND LIFE VOODOO sets you straight. Let’s face it. This journey effects everyone around you. This document is the real gem, in my opinion. It gives you some recipes and kitchen tricks as well as some tips on how to integrate changes into your lifestyle. It’s the stuff no one talks about, yet everyone does behind the scenes. How do you deal with nutrition habits at work? How do you deal with changing your life without de-friending your friends? How do you cook food in a time efficient way? How do you *gasp* enjoy eating vegetables? What spices make food taste good? Why is cheese the greatest thing in the world? (OK, so I don’t exactly tackle that last issue, but I’ll admit to the premise of it.)

+ FREE UPDATES FOR LIFE AND EMAIL CONTACT. I keep in touch with all buyers via email, sending them product updates and anything that crosses my nose that may be useful. This is why people that buy are students more than anything else.

THE HYPER PACK (SOLDIER 3.0-1.0 ON LOCKDOWN)

The Hyper Pack includes everything within the Standard Pack plus these extra PDF documents. The Hyper Pack is designed to give you what you need to complete every phase of SOLDIER on your own. All of these are delivered together inside one .ZIP file.

SOLDIER 2.0: THE STUBBORN FAT LOSS PDF , which outlines nutrition and training changes to help you adjust to the fat loss wall and prevent the dreaded starvation mode. It also teaches you about the wall itself so you don’t exhaust the usefulness of this type of training. Crazily enough, this is the time when you probably should eat more here and there. This takes you through that.

SOLDIER 1.0: THE HYPERMUSCLE QUEST PDF, which tells you what you need to know about your new body, specifically that it probably wants to get fat again. Your fat cells are like Gollum in that they want their prescciioussss energy back. Inside, it also outlines the high frequency training philosophy that I like to use in this phase, which is how to combine high frequency bodyweight training and barbell training in a way that best fits your situation. It also shows you how to go about dialing back your nutrition so you’re not fat loss loopy, but yet at the same time not going into bulk mode. The goal is to “normalize” your body so that it cares more about muscle than fat. Warning: a side effect of this is usually getting jacked; just thought I’d let you know. SOLDIER 1.0 also begins to talk about how to transform some of the staple exercises into more powerful “X” physique exercises.

GMB PERFECTING THE PULL-UP PDF, I’m just going to lay it out there: I treat the barbell deadlift and chin-up like gold. Because they are gold. And because gold is important, I called in my friends over at Gold Medal Bodies to give you some training tips for the pull-up. Ryan Hurst (former gymnast) gives you a progression and proper form to go from 0 to 1 pull-up, and then even some advanced training suggestions.

THE INTERNAL MONOLOGUE PDF, I took pictures throughout the first year of my transformation. This PDF is a ‘lil special egg in the lot in that I self coach myself along the way from where I sit now. For instance, a few months in I actually look fatter than in the beginning because of how my body was losing fat. Just little informative nuggets like this I thought would be valuable.

+ THE STANDARD PACK

BONUS: The Hyper Pack is the Ultima Pack for the time being. With this option, you also get access to the membership area, forums, and coaching website. See Ultima Pack description for more details. Feels good, right?

THE ULTIMA PACK (SOLDIER 3.0-1.0 ON LOCKDOWN WITH PERSONALIZED FEEDBACK)

The Ultima Pack contains everything within the Standard and Hyper Packs, but also lifetime access to the “inner circle” coaching website. Like the Hyper Pack, it’s designed to take you through the entire SOLDIER system, but has much more of a personalized, community focus for those that need or want it. They PDFs and instructions for access are send immediately upon purchase.

ACCESS TO THE INNER CIRCLE for community support and also EXTRA courses. See, this isn’t The Skinny-Fat Solution’s first rodeo. I’ve had previous versions that make an appearance with the rationale of why I might have changed things, so there are different strategies there for those that might do better. Like I said: it’s a personalized kind of place. There’s a forum where you can get feedback on exercise form, additional learning courses, regularly scheduled face time (via Google+ / GoToMeeting) calls.

+ THE HYPER PACK

+ THE STANDARD PACK

–

Because this membership area isn’t quite pristine and still in beta, I can’t justify selling this membership solo. That’s why the Hyper Pack is the Ultima Pack right now. Buy purchasing the Hyper Pack this instant, you’ll actually be an Ultima Pack owner with all of the perks of an Ultima for life. Sweet, right? Come inside, introduce yourself, and help me make it an awesome place.

Breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice. Your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Your mind is swimming with ideas. It has to be. I know mine was.

There’s simply too much out there. P90X. Pilates. Bulking. Cutting. This method. That method. This gidget. That gadget. It’s overload. And sadly, most of it doesn’t work for us. I fell for the instant ab solutions when I was younger. (I even had one of those electrostimulation ab belts — one of my most embarrassing secrets.)

But I’ve done them all. I know your ultra low carb experiment zapped away your muscle. I know P90X didn’t put on the muscle you wanted it to and probably ruined your knees. I know your bulks left you with more fat than muscle. I know because I’ve been there. And I know what’s worked best for me and I can confidently say SOLDIER is that system.

Don’t make the same mistakes I made.

The question ISN’T if you have what it takes, it’s how much time you’re going to waste — how big of a hole you’re going to dig for yourself. It’s no coincidence that you’ve made it this far. You have what it takes. But the more important matter at hand: not getting lost in the thicket so that you can start making progress now. Every day of moving in the opposite direction carries potential irreversible damage.

If this means as much to you as it did to me, you can’t waste any second of your time — or dollar from your wallet — on something that sends you backwards in progress. That’s my back. Those are stretch marks. There. Forever. I could have prevented them by taking action quicker.

So you have a choice: You can stay in your cage. Or you can become king.

Here are some people that chose the latter. Will you be next?

Every document within the Skinny-Fat Solution are PDF files that are compatible with ADOBE and other like PDF readers. They come in a .zip file, which most operating systems can inherently unzip. There are no physical products shipped. And breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

What Others Are Saying

Anthony Mychal is one of the few people whose advice I trust implicitly, and it wouldn’t be hyperbolic to say his teaching has changed my life.

As a former skinny-fat (physically, at least!) looking to add muscle after reaching my solid base, his articles, and the TSFS / Chaos Bulk resources in particular, address my situation perfectly. He doesn’t just prescribe boilerplate sets of lifts, but also tackles the nutrition; lifestyle; and, importantly, the psychological baggage that comes with this body type.

I was lucky enough to jump on the Skinny-Fat Solution charter group membership, and being part of the Skinny Fat Solution coaching group has allowed me a privileged position where Anthony is on hand to offer advice and answer students’ specific questions and concerns. He is always exceptionally supportive, celebrating our achievements with us, without being afraid to dish out a bit of “tough love” where necessary (something I’ve benefited from on more than one occasion!).

In short, I am proud to call him my mentor, and hope to be able to do so for many years to come.

Dajve Green

The “before” pictures here were taken before I found Anthony. I was able to lose some fat with “traditional” bodybuilding methods — frequent meals, no alcohol, etc. But I spent years bulking and cutting, only to get no where. It was SO frustrating.

Enter Anthony and his abundance of Skinny-Fat information, and I was able to stay stay pretty lean, gain strength, and gain muscle. I FINALLY feel like I’m making real progress, and Anthony has BY FAR been the biggest positive influence in that regard.

Oh yeah, I forgot to mention one more BIG thing. I was one of the biggest offenders of program hopping. There are soooo many resources out there, that are so different, and claim to be the best. I think I tried everything under the sun! Once I adopted Anthony’s policy to stick to a program, practice the Great Eight, and gauge my progress…things started to click!

Mike Gage

I used to be your classic skinny-fat ectomorph. My body composition was born from too many video games and too little physical activity—a lifestyle that also caused debilitating back pain for me as a teenager. I was called names. Teased. I wasn’t comfortable in my own skin. I didn’t enjoy the way I looked.

At the end of 2008, I started exercising regularly. Training was usually three days per week with an hour of aerobic work thrown in. This exercise alone (without dietary considerations) helped with both weight loss and my back pain. But like most people, I fell into the trap of “bulking.” I got thicker, but my muscles didn’t exactly come along for the ride. Bulking didn’t go as planned.

In 2011, I fully bought into what Anthony preached, which turned out being a great decision because it worked. I started looking lean and athletic. My body felt better day by day and I lost 15kg in a relatively short time period. Every exercise I did improved. My pull-ups (that Anthony puts such high praise on) went from 3-4 reps per set to 11 reps per set.

All in all, Anthony’s perspective, and Anthony’s website helped me create not only a better body, but also a better life. I look and feel better than I ever have before.

Johannes Dee

It’s only a small exaggeration to say that Anthony saved my life because I really didn’t have much of one before. My entire life revolved around training. Working out was negatively impacting my life as it had put a strain on my finances (food, memberships, supplements etc.), my relationships with friends and family (go grab a pint? no way!), and my career because all my time and mental focus was being spent on this obsession.

But even with all of that sacrifice, I made very little noticeable gains. Everyone else worked out moderately, never followed any specific diet, and yet they were all in way better shape than me. I tried all of their routines but they didn’t work. I did every fad diet and internet program which just entered me into a cycle of constant failure and frustration. When I began working with personal trainers they attributed my lack of progress to not dieting strictly enough, not enough supplements, or that I was wasn’t pushing myself, or trying hard enough. Wrong.

I found that a problem with a lot of trainers is that many of them have been in shape their whole lives, and believe that those who are out of shape are lazy and make poor diet choices. If you have found your way here, chances are that this does not describe you. Most trainers don’t believe in body types, have no clue about frustration, failure, and the emotional weight of being embarrassed about your body.

What makes Anthony different from all the other trainers out there is that he can empathize with the skinny-fat ectomorph because he has walked in our shoes. He recognizes our struggle and truly understands what we are trying to achieve. His guidance has been both motivational and inspirational to me. The main thing that I think gives him an edge over everyone else is experience. He has been working with his own stubborn body his whole life. Not only has he figured it out for himself but he has helped many others in the same situation. This makes the likelihood of his methods working for you much greater as a good chunk of the guess work has been done. He acknowledges that we must train differently than the average person, and has solutions for our bodies’ stubborn nature.

I’ve learned about the mental aspect of training, which is often forgotten, and it has been beneficial not only to my training but in other areas of my life too. Our bodies react to stress, both physical and mental, in a different manor than the rest of the world. I still train hard and consistently but I never exceed what my body or my mind can take.

My results are that I am the best physical shape that I have ever been in. I have the lowest body fat percentage ever, greatest definition, increased flexibility, and increased aerobic endurance. I look great, feel great, and am comfortable with my shirt off. I train in a way that has become my lifestyle which means that it’s all uphill from here. I’ve finally found a method of training that is giving me real and noticeable results. I got my life back and I got the confidence that I always wanted.

Greg Keyes

Years ago, when I started training, everything I did was more or less the exact opposite of what Anthony teaches. In the few years I had been training I only made small gains relative to how much effort, time and energy I was pumping into my workouts! Before long my skinny fat body was only ever so slightly more muscular and a hell of a lot fatter. This drove me to quit working out and just giving up.

I was out of the gym for close on 4 years and had become very overweight, very weak and very very unhappy. I decided enough was enough. Doing some research lead me to a number of websites, Anthony’s being one of them. I instantly enjoyed reading his articles and the theory made sense to me. Before too long I was pumped to get started again.

I implemented his eating style, his diet tips and his training protocols. Now, a year later, I’m down 65 lbs, about 3 times stronger then when I started, and much much happier. Anthony’s help and teachings are a huge part of what got me to where I am now, and his helpful nature was very greatly appreciated.

Anthony is one of the nicest people I have ever had the pleasure to talk with. He is a seriously knowledgeable man in this field and is more then happy to share it with everyone. Even if you have a specific question and email him looking for help, he will reply. This is something that is very rare in this industry, even for “Personal” trainers that you meet in person.

I owe so much to what he has thought me, its changed my life forever. I have no doubt that he can do the same for you.

Shane Carberry

I’m not sure whether I’ll be able to fully change my body composition the way I want. But one thing I know for sure – following Anthony’s advice has changed my life! It’s much simpler, healthier and relaxed, at least in terms of training and nutrition.

I used to change workout programs and nutrition strategy every 2-3 months. I was spending hundreds of hours studying all that was available about how to lose fat and gain muscles. I always hoped that next program would be the one. It all just made me hopeless.

Anthony is not a businessmen. He’s not like most of other experts who have done big internet business in fitness. I don’t have anything against it. But this guy really wants to help people, without having any kind of financial benefit for sharing his knowledge, wisdom and advice.

As former skinny-fat ectomorph there is no better person to teach by his own experience. Besides he knows a lot about the athleticism in general. Also, very important, he is gifted to transfer his knowledge in so simple and practical way that anyone can understand and immediately apply.

Finally, I know exactly what I do and why I do that particular exercise, why I do that many sets and reps, why I eat what I eat and when I eat… It’s that simple! I just regret there was no “Anthony” some 15 years ago.

Bojan Vuina

I am excited to tell you since discovering Anthony Mychal I have found the required faith that I can reach my goals. Seeing the proof with Anthony’s transformation I now know that I too can build a more muscular body. I have been primarily on the skinny side of Skinny Fat for all my life. I am now following Anthony’s recommendations found on his blog, The Skinny Fat Solution and Chaos Bulk programs. Today I am making gains not seen after over a dozen years of lifting weights. Even after religiously following another popular skinny guy 5 x 5 program for a frustrating few years. I have learned that pull-up are vital and I need to do bicep curls in order to reach my goals. I highly endorse Anthony’s recommendations and his products.

Gary Frank

Ant’s approach to strength, conditioning and nutrition is unique in that he has taken the logic and common sense of some of the best in the game and applied his own experiences and knowledge to create systems and ideas tailored towards those of us from a genetically disadvantaged background. On a personal level, Ant’s writing and guidance has finally got my training and nutrition moving forward after years of spinning my wheels. I look better than ever before, and although I have a long way to go to reach my physique and strength goals, I know that Ant’s guidance will help get me there. His ideas just make a lot of sense, and he presents them in such a way so as to make the seemingly complex easy to understand. He is also conscientious; on many occasions I have pestered him with mundane, interesting or challenging questions, and I have always received a reply. His products deliver great value for money, and if you have a question, he will answer it. What more could you want?!

Toby Griffiths

I had two big problems with my body. First, I didn’t like it. Second, I had lower back pain. Sitting in a chair all day really takes it’s toll. I thought I was helpless.

Then I found Anthony’s blog, and read The Skinny Fat Solution. Everything that Anthony teaches with The Skinny-Fat Solution helped me so much, the exercises, the nutrition guide, and even down to the way of life that he proposes.

Now I’m not only free from back pain, but I’m also happier with my body. It’s a journey and I’m just starting, but I can already tell that it will be a sweet ride. I’m stronger than I’ve ever been, and I only look forward to the future. There are a lot of fitness guys who teach how to train. Only a few teach how to train in a healthy manner. And not many have the empathy of Anthony.

Jorge Rodighiero

No-Ass-to-Risk Guarantee Continued

Let’s start back from the top: My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Second, the training program makes use of barbell training. There is no alternative program, because I don’t compromise my stones (what I feel works best) to appease others. In order to introduce those unfamiliar, I created the “Dissecting the Great Eight,” “Perfecting the Pull-up,” and “Leveling Up the Upper Chest” guides to truly turn over everything I program. It’s fully comprehensive.

The nutrition protocol makes use of intermittent fasting, which is going for prolonged times without food. The best way to think of intermittent fasting: it’s a nutrition strategy that has you skip breakfast and eat lighter through out the day.

In regard to typical results, I always give the same disclaimer with any digital product: One of two things will happen when you buy my products. Either A: You might buy it and never use it. You might even return it because you’re too lazy to use it, read it, or value what’s inside. Or B: you’ll get it, follow through with the plan, learn something new about yourself, and see the resultant knowledge shine through with improvements in your body or life. Things with the body take hard work. If you’re willing to chip in your share you won’t be disappointed.

If you want to purchase any of these guides alone, or if you have any questions…

|| anthony -at- anthonymychal.com ||

Email me. I’m a human, so I understand if you have any questions. And yes, I’ll personally respond.

[flirting-with-psychology]

Three boring questions for statistical purposes: What is your name? Star How old are you? 22 And lastly, where are you located? Colorado That’s enough of that. How do you feel about tomato sauce with chunks of tomato? I don’t like tomato sauce in any form Do people think you look like either of your parents? Both

Does that offend you? Sometimes a teeny bit

What is your nationality/heritage? Nationality: American, heritage: Russian Jewish Does it fit you? I’m not religious but other than that sure Do you prefer regular bacon or turkey bacon? I don’t like bacon Are you more of a talker or a listener? Neither lol. This is why I can’t have nice things Do you interrupt when people talk? Sometimes Do you think its weird when people talk to their pets like people? No Where do most of your relatives live? Some in California and the east coast Is your weight proportionate to your height? I’m a little overweight What is the last place, other than home, that you stayed overnight? A campsite Do you prefer leather or lace? Leather What was the manufacturer of the last vehicle you were in? ??? I don’t pay attention to that Would you ever buy a motorcycle? Probably not. Might be cool to ride one one day though What is the most unusual thing in your reach right now? A stuffed buffalo Are you sitting by a window right now? Yes Does your door have to be closed in order for you to sleep? Yes Do you have anything other than posters or pictures on your walls? All sorts of things. I actually just put up my wall stuff. I have some posters, a couple calendars, my diplomas, some hanging decorations, a magnet board, a couple of swords, and a crossbow What is the furthest you have traveled alone? Italy Have you ever ridden a train? Yes How about a subway? Yes What is the last thing you measured? Oil and milk for mac and cheese Have you ever done something you told yourself you’d never do? Told myself I wouldn’t be a hookup kind of girl but here I am What did you do on the busiest day of your life? Probably film something or homework Have you ever traveled to another country? Yeah Have you traveled to another continent? Yes What is something someone can say that always cheers you up? Something contrary to whatever I’m insecure about Do you think everyone is born innocent? Yeah Or do you think “evil” is predetermined? Probably not. But up for debate with the whole nature vs nurture thing Are you tattooed? No Or does it freak you out? It doesn’t freak me out except for maybe the needle pain Are you pierced? If so, where? Just my ears Are attracted to or put off by people who are heavily pierced or tattooed? Put off Do you have any predjudices? I’m ashamed to say I do, but I try my best not to act on them Have you ever been called a derogatory name? Maybe? In like elementary school I’m sure I got made fun of for something. And I think I got called a stalker in middle school a few times What was the meanest thing you’ve been called? Stalker Have you done anything productive today, anyway? I bought pants Eaten anything delicious today? Leftover cupcake pancakes from IHOP Do you have any pets? If so, what species/breed? Two cats How did you acquire said pets? Adopted them, one from a foster home and one from a shelter Have you ever gotten a pet at a shelter? Yes Have you ever taken in a stray animal? No Do you have or want children? I don’t have any. I think I want them one day but that really depends on if I ever feel like I’ve matured enough to be a good parent How do you feel about marriage? I really hope it happens one day Ever been close? No Are you confident in your appearance? On some days Do you enjoy looking at yourself? Yes ….Do people think you are conceited or vain? A little Are you optimistic, pessimistic or “realistic” ? I’d say maybe idealistic? I feel like that’s slightly between realistic and optimistic Do you enjoying taking pictures? When I see cool things. But doing it all the time professionally would get annoying I think Do you take pictures of THINGS, or are you just a camera whore? Of things Do you have a significant other? No If so, what’s your favorite thing about this person?

My favorite thing about my crush is when he smiles his big smile at me How long have you been involved with them?

I’ve liked him for a little over a year and a half Do you think they are “the one”?

Probably not but the thought has crossed my mind …Do you believe in “the one” or “soulmates”? I’m not sure. When I think about it hard it doesn’t make sense but it would be nice to think that there is someone out there for me Have you ever dated someone simply for their looks? No, but I’ve had crushes on people for their looks What about dating someone simply because you felt too bad to say no? I’ve gone on individual dates, but never had a relationship with someone I didn’t like How do you feel about casual sex? I do it but I’d prefer it to mean more ..Are you eating anything right now? No Does it drive you INSANE when people chew with their mouth open? Yes, if they make mouth noises What about when they talk with their mouth full?? Not as much unless it’s particularly gross Does any food always make you sick but you love it too much to not eat it? No How do you feel about alcohol? I like it, but I like sweet drinks Have you ever been drunk? Yes Do you like orange juice with pulp? Yes Or… do you prefer not chewing your juice? I don’t have to chew the pulp Do you scream for ice cream? I used to when I saw the ice cream truck probably Which orange came first; the color or the fruit? The fruit? Chicken or the egg, really? The egg, because prior to that I guess was just barely not a chicken based on genetic mutation Are you addicted to anything? Crushes, internet, carbs Do you tell white lies? Sometimes What is your favorite pair of shoes? My black pumps Are you more creative or logical? Creative Do you know what people mean when they say “type A personality”? Yes Are you in school? If so, for what? No, I graduated What is your dream job? Something in film Have you ever experienced a natural disaster? No Do you feel bad when bad things happen to other people? Sometimes, if it’s someone I know and care about, or occasionally if it’s something that strikes a nerve for whatever reason Or, do you not care? I don’t care nearly as much as I should If you don’t, do you feel guilty about that? Yes Do you laugh at things that aren’t supposed to be funny? Sometimes Is it only funny til someone gets hurt? Sometimes even then, if they’re not seriously hurt Then is it hilarous? Sometimes Does your favorite shirt have words on it? No If so, what does it say? N/A Aren’t you a little nervous about posting photos online? Not really Have you ever been diagnosed with a mental illness? Mild OCD Have you ever stolen something? Don’t think so What was the reason you washed your hands last? Went to the bathroom How do you feel about getting blood drawn? I don’t like it. I have to look away and distract myself What are you afraid of? Spiders Is there something you should be doing? Going to bed

[lilkyy-blog1]

Presentations

 Euthanasia - I also did a research paper on euthanasia in high school, 10th grade to be specific.  I found the topic to be extremely important because I don’t think it’s fair to tell someone they cannot kill themselves, especially if they are terminally ill.  One question that was brought up in class that I disagreed with was about if doctors did not want to perform euthanasia.  Legalizing euthanasia does not force doctors to perform it.  If cancer patient X is ready go and he asks doctor A to euthanize him, he can say no, I don’t feel comfortable with that I’m sorry, cancer patient X can then call up doctor B and ask him for the favor, doctor B also has the ability to chose whether he would want to perform the procedure or not, no one is ever forced to do something they don’t want to do just because its legal.  That is like saying that because marijuana is legal in Colorado, I am obligated to smoke it while I’m there.  Another issue that I feel needed to be more addressed was the topic of mental illness, such as depression.  People with depression are suffering as well, should they be able to be considered as candidates for euthanasia???

Nurture vs. Nature - I totally agree that it is a combination of the two that determine how a person turns out.  Coming from an accepting family, I could be straight, gay, trans, they wouldn’t care.  The fact that they are accepting had no influence whatsoever on my sexual preference, being straight or gay or trans is something you are born with, it’s not something you can chose, or that can be influenced on by your environment.  An example where nurture is a cause would be something like the food you like and dislike.  My mom and my aunt can both cook, for the most part, I never had to settle for ordinary food.  So when I go to my friend’s house for dinner, and she tells me shes making a pasta chicken dish, I have high expectations.  When she pulls out a bag of who knows what from the freezer, where all she has to do is warm it up in a pan, I cannot even begin to swallow the mushy chicken before I gag.  I was not born disliking mushy chicken, I was raised with non- mushy chicken so that is what I like.  Nature vs. Nurture at it’s finest. 

Mental Effects Of Sports Injuries - It has happened multiple times over the years where a star athlete gets injured and when he/she returns he/she never seems to play as good as he/she did before.  Could it be physical, probably, it’s like when after you drop your phone and after a while, sometimes the screen isn't as responsive as it used to be.  Could it be mental, without a doubt.  Everyone has such high expectations for a returning star athlete, sometimes it can be difficult to live up to expectations even when you were the one that set them so high.  I think it can also be difficult to get past the fear of getting injured again, sort of like a PTSD type situation. For a quarterback coming back from an extreme injury, he may be more prone to try and get rid of the ball faster, leading to mistakes, in order to protect himself from getting hit again.

Electoral College - Even after learning about how our government works multiple times through my years in school, I still do not fully understand how it works.  From this presentation I have learned that the electoral college prevents a tie between candidates.  I also learned that there has NEVER been a tie.  I do know that if the electoral college was not in place during the 2016 elections, we would not have an embarrassing idiot representing our country for the next 4 years.  SO, with that being said I am totally in favor of getting rid of the electoral college.

Breed Specific Legislation - I completely agree that BSL is wrong and should not be a thing but I do understand where these cities are coming from.  One thing that the presenter stated that I don’t necessarily agree with is that the temper of dogs like pitbulls is solely dependent on the way it’s raised.  I do believe that the way a dog is raised and treated has a large impact on how the dog reacts in different situations, unfortunately some breeds of dogs are genetically prone to be more aggressive.  With the right owner and training, this wouldn't be a problem but more often than not, families get dogs and don’t realize how much work they really need to put into them.  Even with dogs like golden retrievers, the most family friendly dog, they can still be aggressive.  At the end of the day, a dog is still an animal and will do whatever it feels like.

Euthanasia vs. Physician Assisted Suicide - I did not realize there was a difference between the two.  If I was terminally ill, I think I would rather take part in physician assisted suicide where I could go home with my loved ones and die peacefully in my own home.  Then again, I’m not quite sure I could do it, i’m not sure I would have the balls to kill myself no matter how ill I may be.

The Effects of Body Language on Mental Health - I think it would be interesting to study the ways different types of body languages can be perceived by different people in different cultures.  I was not aware that body language has an effect on mental health and after this presentation I am still not really clear on how it does but I am very curious so I may look into this myself.

Effects of Media on Obesity - I enjoyed this topic because I believe obesity is a growing problem that is becoming widely excepted because of the media.  I’m all about body positive and loving yourself no matter how you look, but I think people need to realize that problems with obesity should stem from health not looks.  Its great if you’re overweight and still confident with how you look, but that should not be your main concern, people need to be asking themselves, ‘Am I healthy?’ NOT ‘Do I look good?’  One show that immediately comes to mind is My Big Fat Fabulous Life.  This woman Whitney is extremely overweight and the show follows her life and the different struggles she faces being overweight and how she over comes them.  Whitney is constantly acknowledging the fact that she is ‘fat’ and that she doesn’t care because she is happy with her body and her life.  I think its awesome that she is happy but I think it is important that she looks at her weight as a health risk because there is no way she can be healthy being that overweight.  A persons health should always take priority over their looks.

Figure Skating: Artistry or Athleticism - I think it’s rather clear that figure skating takes a ton of athleticism and strength, I’d love to see anyone that disagrees try to do some of the stuff these skaters can do.  Whats even crazier is the fact that they not only have to perform wild stunts but they also have to look pretty while doing it. 

Common Core - I have always been really good at math and when my younger sister brought home her common core math homework I could not figure it out.  I think they have really good intentions with common core but the concepts they’re trying to teach are too complicated for students so young.

The Importance of Firearm Education - I don’t think people really understand how dangerous guns are.  Firearm education should always be required when purchasing and owning a gun.  Even the most educated firearm owners find themselves involved in gun accidents, humans make mistakes and that’s why safety precautions should always be taken.  Without proper education these accidents are much more likely to occur and that is a tragedy no family wants to face.

Police Brutality (Is it an important issue in America?) - America has the highest police brutality rates according to this presentation.  This particular student seems to be focusing mainly on the brutality on minorities.  From her statistics I gathered that 62% of the population is white and 24% of the population is black.  49% of the victims of police brutality were white while 13% of police brutality victims were black.  She stated that blacks were 2.5x-5x more likely to be a victim of police brutality but if you do the math she is wrong, in fact whites are more likely to be victims of police brutality based on her numbers.  What I feel the focus of her essay should be on, is the way the media turns police brutality into a story about race rather than focusing on what really occurred. 

The Impacts of Standardized Testing on Education - To rid of standardized tests would be difficult because we need some sort of way to test the knowledge of students.  I do not think the results of these score should have a major role in the evaluations of teachers.  While how a student performs does somewhat show how good a teacher is, there is more that needs to be taken into consideration.  Some student just do not apply themselves, no matter how much extra help a teacher can try to give, they just wont apply themselves in class or on standardized tests.

[allenmendezsr]

The Skinny Fat Solution

New Post has been published on https://autotraffixpro.app/allenmendezsr/the-skinny-fat-solution/

The Skinny Fat Solution

 Buy Now

    Somewhere in Africa, a lion sits in the wild.

He wakes up to unknown food rations, weather patterns, and dangers. Yet he’s bold enough to handle his own life. His survival is his responsibility, and his responsibility alone.

Somewhere in a zoo, a lion sits in a cage.

He’s given food, shelter, and a safeguard from danger. He’s but a pawn, and not in charge of his own life.

Both of these creatures are lions; only one is king.

They have the same hardware — they’re made up of the same anatomical “stuff” — but the software makes all the difference.

Skinny-fat? You’re living in a unique cage.

Your software is broken. Your fat cells complicate things. Your body needs built back up in a specific way not only from a muscular proportion standpoint, but also from a overall body composition sequence standpoint.

I know these things because I was once in the skinny-fat cage.

I’ve come to be known as a skinny-fat guru of sorts, and I’m proud of that because I share your scars. Wider hips. Stretch marks on my lower back. Oh yes, the string bean arms, small wrists, lower chest fat, narrow shoulders, and the entire skinny-fat package was one there. But I’ve since learned how to live out there in the wild, and I’d like to help you do the same.

That’s why, when I had the chance to write for Arnold Schwarzenegger’s personal website, I wrote about skinny-fat syndrome. Now, I’ve been published a lot of places. But Arnold’s personal website? And skinny-fat as my topic of choice? That should tell you everything you need to know about me. (And maybe that Goku turning Super Saiyan changed my life. There was also this thing where a chick told me I had girl boobs in my skinny-fat heyday, but . . .)

It’s a complicated cage. It’s not one most people deal with, and here’s why this matters to you.

We typically learn from those that came before us and have done what we want to do. The problem with this for us? Most people that have done what we want to do didn’t start skinny-fat.

Those fat cells you have? They complicate things. Fat cells don’t really die. They shrink, but they’re always there. If you’ve filled them up in the past, chances are they’re prone to refill. This is something I call a flinch to fat. Your body, for whatever reason, has decided that flinching extra energy and nutrients to fat cells is a good idea, and so it’s going to be a factor. It will always be a factor.

Why is it important? Because true-skinny guys don’t often have a flinch to fat. True-skinny guys, when they start training, carve out one path to muscle. The flow follows that one path. That’s why they can chow down on peanut butter and jelly sandwiches all day and gain muscle without turning into lard. But if you’re skinny-fat?

You already have a path to body fat that’s paved and frequently travelled. The goal isn’t necessarily “fat loss” because that does nothing to fix what’s familiar. When you stop going fat loss berserk, you still have the paved path. And you’ll probably just get fat again. Now, fat loss is a part of the overall goal, but it isn’t the real goal. The real goal is to rewire the flinch.

Your body proportions also complicate things. You have a unique build. Not only do you need to use the worthwhile training methods that will actually build muscle, you have to be mindful of where that muscle is going to end up. A great muscle building program might not be great for you because, although you probably need muscle to build a good body, you need muscle in the right places.

Old school physical culturalists like Vince Gironda pioneered this idea with his relentless quest for an “X” shaped physique. This is important for you, too. It’s not always about “as much muscle as possible,” but rather about as much muscle possible in the right places. Physique is like a sculpture in that it’s an illusion. You can look a lot better with less clay if you know how to shape it right. But there’s a fine balance between getting overly detailed and prissy vs. knowing when to throw down hunks of clay in the right places vs. throwing down hunks of clay haphazardly. We need to be in the middle.

People are different. You are different. We can’t deny that some have better genetics for carrying and building muscle and being lean.

We don’t usually don’t fall in that bucket. Smaller and thinner bones make for smaller muscles generally. (I can wrap my fingers around my wrist and touch pinky to thumb.) The wunderkinds might have more muscle naturally or might build muscle with less effort or might build muscle using less effective exercises. Sadly, most people that “make it” don’t come from our background.

Our background, our “cage,” is a product of three things: nature (genetics), nurture (culture), and good old random chance.

It’s not that you can’t build muscle, it’s just that you can’t build muscle the same way the wunderkind does. Nurture is one third of the equation. You have control over this. Our body is aware of the world that it’s in, and so it “works” based upon this feedback. You created an environment in which your body said, “The best way for me to survive this is to be skinny-fat.” Sound depressing, right?

Wrong.

Because you have the power to change it. You are in control. You can step into the wild.

Without the wunderkind nature we have to create a wunderkind nurture.

And that’s the purpose of SOLDIER. (Sorry, no Mako involved. And if you know what I’m talking about we can be friends.) We live in an age of endless programs, and people running around like chickens without heads. SOLDIER is a three step system created with one single intention: you’re skinny-fat, you’re in that cage, here’s how you changed every possible aspect of nurture (training, nutrition, life) to break free. And I’m not talking about just seeing change, I’m talking about really adjusting things inside — rewiring the flinch.

SOLDIER 3.0 The first stages gets the body saying, “Oh hey, these muscles? Yeah, they’re kind of important. Let’s think about them.” And, “Oh hey, this body fat? It doesn’t have to be here. Let’s use some of it up.” If you play your cards right, it’s not uncommon to drop fat and build some muscle here. It’s cruising into both muscle building and fat loss without erring too far to either end to see how the body responds.

This is where you learn the powerful barbell and bodyweight exercises that will best contribute to not only current “X” physique intentions, but also lead into exercises in the future. Some other work for fat loss is recommended, usually walking, sprinting, or rope jumping in a way that doesn’t interfere with the basic strength work.

Nutrition caters to muscle recovery but also promotes fat loss.

SOLDIER 2.0 The first stage usually works well. At some point though, the body usually says, “Alright, alright. I made some changes, but I don’t know how comfortable I am losing all of my fat. I’m going to hold onto some of it; I’m going to cherish it a bit more than the rest.”

This is where you tell the body, “There is no option. The fat? It’s gotta’ go.” This is the stubborn fat phase, and is SOLDIER 2.0, which SOLDIER 3.0 laid a foundation for. We really jam home fat loss here, but only as much as necessary. We let 3.0 run its course because it’s best for muscle. When you go severe fat loss, muscle is usually on hold, so that’s why SOLDIER 2.0 is only a ten week thing for when it counts.

We ramp up fat loss specific work and make some changes to prevent the dreaded starvation mode and the body locking up its fat cells.

SOLDIER 1.0 After 2.0 is over, you’re looking at coasting into muscle building and being happy, but there’s something you need to know: times of catabolism and breakdown stimulate for times of anabolism and build up. This sounds great for muscle, and it is, but most skinny-fat guys will have energy grubbing fat cells prowling. I call these “Gollum cells,” seeking their pressccciiiouusss.

That’s why, after 2.0, I recommend making the muscles hyperactive while bringing nutrition to more of an autopilot feel. When you do this, you bring your body to a reset point where the muscles are hyperdemanding so any extra energy you happen to take in goes there and the fat cells get downplayed majorly. You aren’t actively seeking out muscle or eating for it, but that’s the point of the reset.

This puts you in the best spot moving forward.

And this brings us to The Skinny-Fat Solution.

The Skinny-Fat Solution is a comprehensive resource packed with PDF eBooks and other useful tools that, depending on your level of interest, take you through SOLDIER. As of now, there are three levels you can go with. I’ll run through all of them now, but you should also read about my “No Ass-to-risk Guarantee” that follows.

THE STANDARD PACK (SOLDIER 3.0 ON LOCKDOWN)

The Standard Pack has everything you need to go from zero to SOLDIER 3.0 hero. It contains the training, nutrition, and lifestyle basics to start changing your body. All of the below are instantly downloaded eBook PDF documents that come together in a .ZIP file.

SOLDIER PHILOSOPHY PDF hits you with a comprehensive look at how SOLDIER comes together. It might just light a fire under your feet. (Warning: it mentions Sparta. I’ve been told that anything that incorporates Sparta must be good. Just saying.)

SOLDIER 3.0 X PHYSIQUE TRAINING PDF gives you the program and teaches you the philosophy behind muscle building, specifically in a way that’s going to cater to an “X” physique. It’s a barbell and bodyweight training program.

SOLDIER 3.0 NUTRITION PDF will have you looking at nutrients in a way a casual Google search could never teach you. It gives you the nutrition basics you need in order to make any meaningful body composition strides—how to eat for losing fat, yet also what to consider for muscle repair and growth.

SOLDIER 3.0 QUICK REFERENCE GUIDE PDF gives you the most important nuggets of information from the training, nutrition, and posture/movement guides in one handy dandy place.

SOLDIER 3.0 POSTURE & MOVEMENT PDF teaches you how move. Period. It dissects the fundamental human movements in the squat, press, pull, and hinge, and also guts the issue of posture (as it’s often a skinny-fat sore spot).

SOLDIER 3.0 EXERCISE BREAKDOWN PDFbreaks down each “main” lift within the program and gives suggestions for substitutions. It also gives links to YouTube videos for demonstrations and is chock full of pictures and diagnosing common problems.

(6) SOLDIER 3.0 KITCHEN AND LIFE VOODOO sets you straight. Let’s face it. This journey effects everyone around you. This document is the real gem, in my opinion. It gives you some recipes and kitchen tricks as well as some tips on how to integrate changes into your lifestyle. It’s the stuff no one talks about, yet everyone does behind the scenes. How do you deal with nutrition habits at work? How do you deal with changing your life without de-friending your friends? How do you cook food in a time efficient way? How do you *gasp* enjoy eating vegetables? What spices make food taste good? Why is cheese the greatest thing in the world? (OK, so I don’t exactly tackle that last issue, but I’ll admit to the premise of it.)

+ FREE UPDATES FOR LIFE AND EMAIL CONTACT. I keep in touch with all buyers via email, sending them product updates and anything that crosses my nose that may be useful. This is why people that buy are students more than anything else.

THE HYPER PACK (SOLDIER 3.0-1.0 ON LOCKDOWN)

The Hyper Pack includes everything within the Standard Pack plus these extra PDF documents. The Hyper Pack is designed to give you what you need to complete every phase of SOLDIER on your own. All of these are delivered together inside one .ZIP file.

SOLDIER 2.0: THE STUBBORN FAT LOSS PDF , which outlines nutrition and training changes to help you adjust to the fat loss wall and prevent the dreaded starvation mode. It also teaches you about the wall itself so you don’t exhaust the usefulness of this type of training. Crazily enough, this is the time when you probably should eat more here and there. This takes you through that.

SOLDIER 1.0: THE HYPERMUSCLE QUEST PDF, which tells you what you need to know about your new body, specifically that it probably wants to get fat again. Your fat cells are like Gollum in that they want their prescciioussss energy back. Inside, it also outlines the high frequency training philosophy that I like to use in this phase, which is how to combine high frequency bodyweight training and barbell training in a way that best fits your situation. It also shows you how to go about dialing back your nutrition so you’re not fat loss loopy, but yet at the same time not going into bulk mode. The goal is to “normalize” your body so that it cares more about muscle than fat. Warning: a side effect of this is usually getting jacked; just thought I’d let you know. SOLDIER 1.0 also begins to talk about how to transform some of the staple exercises into more powerful “X” physique exercises.

GMB PERFECTING THE PULL-UP PDF, I’m just going to lay it out there: I treat the barbell deadlift and chin-up like gold. Because they are gold. And because gold is important, I called in my friends over at Gold Medal Bodies to give you some training tips for the pull-up. Ryan Hurst (former gymnast) gives you a progression and proper form to go from 0 to 1 pull-up, and then even some advanced training suggestions.

THE INTERNAL MONOLOGUE PDF, I took pictures throughout the first year of my transformation. This PDF is a ‘lil special egg in the lot in that I self coach myself along the way from where I sit now. For instance, a few months in I actually look fatter than in the beginning because of how my body was losing fat. Just little informative nuggets like this I thought would be valuable.

+ THE STANDARD PACK

BONUS: The Hyper Pack is the Ultima Pack for the time being. With this option, you also get access to the membership area, forums, and coaching website. See Ultima Pack description for more details. Feels good, right?

THE ULTIMA PACK (SOLDIER 3.0-1.0 ON LOCKDOWN WITH PERSONALIZED FEEDBACK)

The Ultima Pack contains everything within the Standard and Hyper Packs, but also lifetime access to the “inner circle” coaching website. Like the Hyper Pack, it’s designed to take you through the entire SOLDIER system, but has much more of a personalized, community focus for those that need or want it. They PDFs and instructions for access are send immediately upon purchase.

ACCESS TO THE INNER CIRCLE for community support and also EXTRA courses. See, this isn’t The Skinny-Fat Solution’s first rodeo. I’ve had previous versions that make an appearance with the rationale of why I might have changed things, so there are different strategies there for those that might do better. Like I said: it’s a personalized kind of place. There’s a forum where you can get feedback on exercise form, additional learning courses, regularly scheduled face time (via Google+ / GoToMeeting) calls.

+ THE HYPER PACK

+ THE STANDARD PACK

–

Because this membership area isn’t quite pristine and still in beta, I can’t justify selling this membership solo. That’s why the Hyper Pack is the Ultima Pack right now. Buy purchasing the Hyper Pack this instant, you’ll actually be an Ultima Pack owner with all of the perks of an Ultima for life. Sweet, right? Come inside, introduce yourself, and help me make it an awesome place.

Breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice. Your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Your mind is swimming with ideas. It has to be. I know mine was.

There’s simply too much out there. P90X. Pilates. Bulking. Cutting. This method. That method. This gidget. That gadget. It’s overload. And sadly, most of it doesn’t work for us. I fell for the instant ab solutions when I was younger. (I even had one of those electrostimulation ab belts — one of my most embarrassing secrets.)

But I’ve done them all. I know your ultra low carb experiment zapped away your muscle. I know P90X didn’t put on the muscle you wanted it to and probably ruined your knees. I know your bulks left you with more fat than muscle. I know because I’ve been there. And I know what’s worked best for me and I can confidently say SOLDIER is that system.

Don’t make the same mistakes I made.

The question ISN’T if you have what it takes, it’s how much time you’re going to waste — how big of a hole you’re going to dig for yourself. It’s no coincidence that you’ve made it this far. You have what it takes. But the more important matter at hand: not getting lost in the thicket so that you can start making progress now. Every day of moving in the opposite direction carries potential irreversible damage.

If this means as much to you as it did to me, you can’t waste any second of your time — or dollar from your wallet — on something that sends you backwards in progress. That’s my back. Those are stretch marks. There. Forever. I could have prevented them by taking action quicker.

So you have a choice: You can stay in your cage. Or you can become king.

Here are some people that chose the latter. Will you be next?

Every document within the Skinny-Fat Solution are PDF files that are compatible with ADOBE and other like PDF readers. They come in a .zip file, which most operating systems can inherently unzip. There are no physical products shipped. And breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

What Others Are Saying

Anthony Mychal is one of the few people whose advice I trust implicitly, and it wouldn’t be hyperbolic to say his teaching has changed my life.

As a former skinny-fat (physically, at least!) looking to add muscle after reaching my solid base, his articles, and the TSFS / Chaos Bulk resources in particular, address my situation perfectly. He doesn’t just prescribe boilerplate sets of lifts, but also tackles the nutrition; lifestyle; and, importantly, the psychological baggage that comes with this body type.

I was lucky enough to jump on the Skinny-Fat Solution charter group membership, and being part of the Skinny Fat Solution coaching group has allowed me a privileged position where Anthony is on hand to offer advice and answer students’ specific questions and concerns. He is always exceptionally supportive, celebrating our achievements with us, without being afraid to dish out a bit of “tough love” where necessary (something I’ve benefited from on more than one occasion!).

In short, I am proud to call him my mentor, and hope to be able to do so for many years to come.

Dajve Green

The “before” pictures here were taken before I found Anthony. I was able to lose some fat with “traditional” bodybuilding methods — frequent meals, no alcohol, etc. But I spent years bulking and cutting, only to get no where. It was SO frustrating.

Enter Anthony and his abundance of Skinny-Fat information, and I was able to stay stay pretty lean, gain strength, and gain muscle. I FINALLY feel like I’m making real progress, and Anthony has BY FAR been the biggest positive influence in that regard.

Oh yeah, I forgot to mention one more BIG thing. I was one of the biggest offenders of program hopping. There are soooo many resources out there, that are so different, and claim to be the best. I think I tried everything under the sun! Once I adopted Anthony’s policy to stick to a program, practice the Great Eight, and gauge my progress…things started to click!

Mike Gage

I used to be your classic skinny-fat ectomorph. My body composition was born from too many video games and too little physical activity—a lifestyle that also caused debilitating back pain for me as a teenager. I was called names. Teased. I wasn’t comfortable in my own skin. I didn’t enjoy the way I looked.

At the end of 2008, I started exercising regularly. Training was usually three days per week with an hour of aerobic work thrown in. This exercise alone (without dietary considerations) helped with both weight loss and my back pain. But like most people, I fell into the trap of “bulking.” I got thicker, but my muscles didn’t exactly come along for the ride. Bulking didn’t go as planned.

In 2011, I fully bought into what Anthony preached, which turned out being a great decision because it worked. I started looking lean and athletic. My body felt better day by day and I lost 15kg in a relatively short time period. Every exercise I did improved. My pull-ups (that Anthony puts such high praise on) went from 3-4 reps per set to 11 reps per set.

All in all, Anthony’s perspective, and Anthony’s website helped me create not only a better body, but also a better life. I look and feel better than I ever have before.

Johannes Dee

It’s only a small exaggeration to say that Anthony saved my life because I really didn’t have much of one before. My entire life revolved around training. Working out was negatively impacting my life as it had put a strain on my finances (food, memberships, supplements etc.), my relationships with friends and family (go grab a pint? no way!), and my career because all my time and mental focus was being spent on this obsession.

But even with all of that sacrifice, I made very little noticeable gains. Everyone else worked out moderately, never followed any specific diet, and yet they were all in way better shape than me. I tried all of their routines but they didn’t work. I did every fad diet and internet program which just entered me into a cycle of constant failure and frustration. When I began working with personal trainers they attributed my lack of progress to not dieting strictly enough, not enough supplements, or that I was wasn’t pushing myself, or trying hard enough. Wrong.

I found that a problem with a lot of trainers is that many of them have been in shape their whole lives, and believe that those who are out of shape are lazy and make poor diet choices. If you have found your way here, chances are that this does not describe you. Most trainers don’t believe in body types, have no clue about frustration, failure, and the emotional weight of being embarrassed about your body.

What makes Anthony different from all the other trainers out there is that he can empathize with the skinny-fat ectomorph because he has walked in our shoes. He recognizes our struggle and truly understands what we are trying to achieve. His guidance has been both motivational and inspirational to me. The main thing that I think gives him an edge over everyone else is experience. He has been working with his own stubborn body his whole life. Not only has he figured it out for himself but he has helped many others in the same situation. This makes the likelihood of his methods working for you much greater as a good chunk of the guess work has been done. He acknowledges that we must train differently than the average person, and has solutions for our bodies’ stubborn nature.

I’ve learned about the mental aspect of training, which is often forgotten, and it has been beneficial not only to my training but in other areas of my life too. Our bodies react to stress, both physical and mental, in a different manor than the rest of the world. I still train hard and consistently but I never exceed what my body or my mind can take.

My results are that I am the best physical shape that I have ever been in. I have the lowest body fat percentage ever, greatest definition, increased flexibility, and increased aerobic endurance. I look great, feel great, and am comfortable with my shirt off. I train in a way that has become my lifestyle which means that it’s all uphill from here. I’ve finally found a method of training that is giving me real and noticeable results. I got my life back and I got the confidence that I always wanted.

Greg Keyes

Years ago, when I started training, everything I did was more or less the exact opposite of what Anthony teaches. In the few years I had been training I only made small gains relative to how much effort, time and energy I was pumping into my workouts! Before long my skinny fat body was only ever so slightly more muscular and a hell of a lot fatter. This drove me to quit working out and just giving up.

I was out of the gym for close on 4 years and had become very overweight, very weak and very very unhappy. I decided enough was enough. Doing some research lead me to a number of websites, Anthony’s being one of them. I instantly enjoyed reading his articles and the theory made sense to me. Before too long I was pumped to get started again.

I implemented his eating style, his diet tips and his training protocols. Now, a year later, I’m down 65 lbs, about 3 times stronger then when I started, and much much happier. Anthony’s help and teachings are a huge part of what got me to where I am now, and his helpful nature was very greatly appreciated.

Anthony is one of the nicest people I have ever had the pleasure to talk with. He is a seriously knowledgeable man in this field and is more then happy to share it with everyone. Even if you have a specific question and email him looking for help, he will reply. This is something that is very rare in this industry, even for “Personal” trainers that you meet in person.

I owe so much to what he has thought me, its changed my life forever. I have no doubt that he can do the same for you.

Shane Carberry

I’m not sure whether I’ll be able to fully change my body composition the way I want. But one thing I know for sure – following Anthony’s advice has changed my life! It’s much simpler, healthier and relaxed, at least in terms of training and nutrition.

I used to change workout programs and nutrition strategy every 2-3 months. I was spending hundreds of hours studying all that was available about how to lose fat and gain muscles. I always hoped that next program would be the one. It all just made me hopeless.

Anthony is not a businessmen. He’s not like most of other experts who have done big internet business in fitness. I don’t have anything against it. But this guy really wants to help people, without having any kind of financial benefit for sharing his knowledge, wisdom and advice.

As former skinny-fat ectomorph there is no better person to teach by his own experience. Besides he knows a lot about the athleticism in general. Also, very important, he is gifted to transfer his knowledge in so simple and practical way that anyone can understand and immediately apply.

Finally, I know exactly what I do and why I do that particular exercise, why I do that many sets and reps, why I eat what I eat and when I eat… It’s that simple! I just regret there was no “Anthony” some 15 years ago.

Bojan Vuina

I am excited to tell you since discovering Anthony Mychal I have found the required faith that I can reach my goals. Seeing the proof with Anthony’s transformation I now know that I too can build a more muscular body. I have been primarily on the skinny side of Skinny Fat for all my life. I am now following Anthony’s recommendations found on his blog, The Skinny Fat Solution and Chaos Bulk programs. Today I am making gains not seen after over a dozen years of lifting weights. Even after religiously following another popular skinny guy 5 x 5 program for a frustrating few years. I have learned that pull-up are vital and I need to do bicep curls in order to reach my goals. I highly endorse Anthony’s recommendations and his products.

Gary Frank

Ant’s approach to strength, conditioning and nutrition is unique in that he has taken the logic and common sense of some of the best in the game and applied his own experiences and knowledge to create systems and ideas tailored towards those of us from a genetically disadvantaged background. On a personal level, Ant’s writing and guidance has finally got my training and nutrition moving forward after years of spinning my wheels. I look better than ever before, and although I have a long way to go to reach my physique and strength goals, I know that Ant’s guidance will help get me there. His ideas just make a lot of sense, and he presents them in such a way so as to make the seemingly complex easy to understand. He is also conscientious; on many occasions I have pestered him with mundane, interesting or challenging questions, and I have always received a reply. His products deliver great value for money, and if you have a question, he will answer it. What more could you want?!

Toby Griffiths

I had two big problems with my body. First, I didn’t like it. Second, I had lower back pain. Sitting in a chair all day really takes it’s toll. I thought I was helpless.

Then I found Anthony’s blog, and read The Skinny Fat Solution. Everything that Anthony teaches with The Skinny-Fat Solution helped me so much, the exercises, the nutrition guide, and even down to the way of life that he proposes.

Now I’m not only free from back pain, but I’m also happier with my body. It’s a journey and I’m just starting, but I can already tell that it will be a sweet ride. I’m stronger than I’ve ever been, and I only look forward to the future. There are a lot of fitness guys who teach how to train. Only a few teach how to train in a healthy manner. And not many have the empathy of Anthony.

Jorge Rodighiero

No-Ass-to-Risk Guarantee Continued

Let’s start back from the top: My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Second, the training program makes use of barbell training. There is no alternative program, because I don’t compromise my stones (what I feel works best) to appease others. In order to introduce those unfamiliar, I created the “Dissecting the Great Eight,” “Perfecting the Pull-up,” and “Leveling Up the Upper Chest” guides to truly turn over everything I program. It’s fully comprehensive.

The nutrition protocol makes use of intermittent fasting, which is going for prolonged times without food. The best way to think of intermittent fasting: it’s a nutrition strategy that has you skip breakfast and eat lighter through out the day.

In regard to typical results, I always give the same disclaimer with any digital product: One of two things will happen when you buy my products. Either A: You might buy it and never use it. You might even return it because you’re too lazy to use it, read it, or value what’s inside. Or B: you’ll get it, follow through with the plan, learn something new about yourself, and see the resultant knowledge shine through with improvements in your body or life. Things with the body take hard work. If you’re willing to chip in your share you won’t be disappointed.

If you want to purchase any of these guides alone, or if you have any questions…

|| anthony -at- anthonymychal.com ||

Email me. I’m a human, so I understand if you have any questions. And yes, I’ll personally respond.

[allenmendezsr]

The Skinny Fat Solution

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The Skinny Fat Solution

 Buy Now

    Somewhere in Africa, a lion sits in the wild.

He wakes up to unknown food rations, weather patterns, and dangers. Yet he’s bold enough to handle his own life. His survival is his responsibility, and his responsibility alone.

Somewhere in a zoo, a lion sits in a cage.

He’s given food, shelter, and a safeguard from danger. He’s but a pawn, and not in charge of his own life.

Both of these creatures are lions; only one is king.

They have the same hardware — they’re made up of the same anatomical “stuff” — but the software makes all the difference.

Skinny-fat? You’re living in a unique cage.

Your software is broken. Your fat cells complicate things. Your body needs built back up in a specific way not only from a muscular proportion standpoint, but also from a overall body composition sequence standpoint.

I know these things because I was once in the skinny-fat cage.

I’ve come to be known as a skinny-fat guru of sorts, and I’m proud of that because I share your scars. Wider hips. Stretch marks on my lower back. Oh yes, the string bean arms, small wrists, lower chest fat, narrow shoulders, and the entire skinny-fat package was one there. But I’ve since learned how to live out there in the wild, and I’d like to help you do the same.

That’s why, when I had the chance to write for Arnold Schwarzenegger’s personal website, I wrote about skinny-fat syndrome. Now, I’ve been published a lot of places. But Arnold’s personal website? And skinny-fat as my topic of choice? That should tell you everything you need to know about me. (And maybe that Goku turning Super Saiyan changed my life. There was also this thing where a chick told me I had girl boobs in my skinny-fat heyday, but . . .)

It’s a complicated cage. It’s not one most people deal with, and here’s why this matters to you.

We typically learn from those that came before us and have done what we want to do. The problem with this for us? Most people that have done what we want to do didn’t start skinny-fat.

Those fat cells you have? They complicate things. Fat cells don’t really die. They shrink, but they’re always there. If you’ve filled them up in the past, chances are they’re prone to refill. This is something I call a flinch to fat. Your body, for whatever reason, has decided that flinching extra energy and nutrients to fat cells is a good idea, and so it’s going to be a factor. It will always be a factor.

Why is it important? Because true-skinny guys don’t often have a flinch to fat. True-skinny guys, when they start training, carve out one path to muscle. The flow follows that one path. That’s why they can chow down on peanut butter and jelly sandwiches all day and gain muscle without turning into lard. But if you’re skinny-fat?

You already have a path to body fat that’s paved and frequently travelled. The goal isn’t necessarily “fat loss” because that does nothing to fix what’s familiar. When you stop going fat loss berserk, you still have the paved path. And you’ll probably just get fat again. Now, fat loss is a part of the overall goal, but it isn’t the real goal. The real goal is to rewire the flinch.

Your body proportions also complicate things. You have a unique build. Not only do you need to use the worthwhile training methods that will actually build muscle, you have to be mindful of where that muscle is going to end up. A great muscle building program might not be great for you because, although you probably need muscle to build a good body, you need muscle in the right places.

Old school physical culturalists like Vince Gironda pioneered this idea with his relentless quest for an “X” shaped physique. This is important for you, too. It’s not always about “as much muscle as possible,” but rather about as much muscle possible in the right places. Physique is like a sculpture in that it’s an illusion. You can look a lot better with less clay if you know how to shape it right. But there’s a fine balance between getting overly detailed and prissy vs. knowing when to throw down hunks of clay in the right places vs. throwing down hunks of clay haphazardly. We need to be in the middle.

People are different. You are different. We can’t deny that some have better genetics for carrying and building muscle and being lean.

We don’t usually don’t fall in that bucket. Smaller and thinner bones make for smaller muscles generally. (I can wrap my fingers around my wrist and touch pinky to thumb.) The wunderkinds might have more muscle naturally or might build muscle with less effort or might build muscle using less effective exercises. Sadly, most people that “make it” don’t come from our background.

Our background, our “cage,” is a product of three things: nature (genetics), nurture (culture), and good old random chance.

It’s not that you can’t build muscle, it’s just that you can’t build muscle the same way the wunderkind does. Nurture is one third of the equation. You have control over this. Our body is aware of the world that it’s in, and so it “works” based upon this feedback. You created an environment in which your body said, “The best way for me to survive this is to be skinny-fat.” Sound depressing, right?

Wrong.

Because you have the power to change it. You are in control. You can step into the wild.

Without the wunderkind nature we have to create a wunderkind nurture.

And that’s the purpose of SOLDIER. (Sorry, no Mako involved. And if you know what I’m talking about we can be friends.) We live in an age of endless programs, and people running around like chickens without heads. SOLDIER is a three step system created with one single intention: you’re skinny-fat, you’re in that cage, here’s how you changed every possible aspect of nurture (training, nutrition, life) to break free. And I’m not talking about just seeing change, I’m talking about really adjusting things inside — rewiring the flinch.

SOLDIER 3.0 The first stages gets the body saying, “Oh hey, these muscles? Yeah, they’re kind of important. Let’s think about them.” And, “Oh hey, this body fat? It doesn’t have to be here. Let’s use some of it up.” If you play your cards right, it’s not uncommon to drop fat and build some muscle here. It’s cruising into both muscle building and fat loss without erring too far to either end to see how the body responds.

This is where you learn the powerful barbell and bodyweight exercises that will best contribute to not only current “X” physique intentions, but also lead into exercises in the future. Some other work for fat loss is recommended, usually walking, sprinting, or rope jumping in a way that doesn’t interfere with the basic strength work.

Nutrition caters to muscle recovery but also promotes fat loss.

SOLDIER 2.0 The first stage usually works well. At some point though, the body usually says, “Alright, alright. I made some changes, but I don’t know how comfortable I am losing all of my fat. I’m going to hold onto some of it; I’m going to cherish it a bit more than the rest.”

This is where you tell the body, “There is no option. The fat? It’s gotta’ go.” This is the stubborn fat phase, and is SOLDIER 2.0, which SOLDIER 3.0 laid a foundation for. We really jam home fat loss here, but only as much as necessary. We let 3.0 run its course because it’s best for muscle. When you go severe fat loss, muscle is usually on hold, so that’s why SOLDIER 2.0 is only a ten week thing for when it counts.

We ramp up fat loss specific work and make some changes to prevent the dreaded starvation mode and the body locking up its fat cells.

SOLDIER 1.0 After 2.0 is over, you’re looking at coasting into muscle building and being happy, but there’s something you need to know: times of catabolism and breakdown stimulate for times of anabolism and build up. This sounds great for muscle, and it is, but most skinny-fat guys will have energy grubbing fat cells prowling. I call these “Gollum cells,” seeking their pressccciiiouusss.

That’s why, after 2.0, I recommend making the muscles hyperactive while bringing nutrition to more of an autopilot feel. When you do this, you bring your body to a reset point where the muscles are hyperdemanding so any extra energy you happen to take in goes there and the fat cells get downplayed majorly. You aren’t actively seeking out muscle or eating for it, but that’s the point of the reset.

This puts you in the best spot moving forward.

And this brings us to The Skinny-Fat Solution.

The Skinny-Fat Solution is a comprehensive resource packed with PDF eBooks and other useful tools that, depending on your level of interest, take you through SOLDIER. As of now, there are three levels you can go with. I’ll run through all of them now, but you should also read about my “No Ass-to-risk Guarantee” that follows.

THE STANDARD PACK (SOLDIER 3.0 ON LOCKDOWN)

The Standard Pack has everything you need to go from zero to SOLDIER 3.0 hero. It contains the training, nutrition, and lifestyle basics to start changing your body. All of the below are instantly downloaded eBook PDF documents that come together in a .ZIP file.

SOLDIER PHILOSOPHY PDF hits you with a comprehensive look at how SOLDIER comes together. It might just light a fire under your feet. (Warning: it mentions Sparta. I’ve been told that anything that incorporates Sparta must be good. Just saying.)

SOLDIER 3.0 X PHYSIQUE TRAINING PDF gives you the program and teaches you the philosophy behind muscle building, specifically in a way that’s going to cater to an “X” physique. It’s a barbell and bodyweight training program.

SOLDIER 3.0 NUTRITION PDF will have you looking at nutrients in a way a casual Google search could never teach you. It gives you the nutrition basics you need in order to make any meaningful body composition strides—how to eat for losing fat, yet also what to consider for muscle repair and growth.

SOLDIER 3.0 QUICK REFERENCE GUIDE PDF gives you the most important nuggets of information from the training, nutrition, and posture/movement guides in one handy dandy place.

SOLDIER 3.0 POSTURE & MOVEMENT PDF teaches you how move. Period. It dissects the fundamental human movements in the squat, press, pull, and hinge, and also guts the issue of posture (as it’s often a skinny-fat sore spot).

SOLDIER 3.0 EXERCISE BREAKDOWN PDFbreaks down each “main” lift within the program and gives suggestions for substitutions. It also gives links to YouTube videos for demonstrations and is chock full of pictures and diagnosing common problems.

(6) SOLDIER 3.0 KITCHEN AND LIFE VOODOO sets you straight. Let’s face it. This journey effects everyone around you. This document is the real gem, in my opinion. It gives you some recipes and kitchen tricks as well as some tips on how to integrate changes into your lifestyle. It’s the stuff no one talks about, yet everyone does behind the scenes. How do you deal with nutrition habits at work? How do you deal with changing your life without de-friending your friends? How do you cook food in a time efficient way? How do you *gasp* enjoy eating vegetables? What spices make food taste good? Why is cheese the greatest thing in the world? (OK, so I don’t exactly tackle that last issue, but I’ll admit to the premise of it.)

+ FREE UPDATES FOR LIFE AND EMAIL CONTACT. I keep in touch with all buyers via email, sending them product updates and anything that crosses my nose that may be useful. This is why people that buy are students more than anything else.

THE HYPER PACK (SOLDIER 3.0-1.0 ON LOCKDOWN)

The Hyper Pack includes everything within the Standard Pack plus these extra PDF documents. The Hyper Pack is designed to give you what you need to complete every phase of SOLDIER on your own. All of these are delivered together inside one .ZIP file.

SOLDIER 2.0: THE STUBBORN FAT LOSS PDF , which outlines nutrition and training changes to help you adjust to the fat loss wall and prevent the dreaded starvation mode. It also teaches you about the wall itself so you don’t exhaust the usefulness of this type of training. Crazily enough, this is the time when you probably should eat more here and there. This takes you through that.

SOLDIER 1.0: THE HYPERMUSCLE QUEST PDF, which tells you what you need to know about your new body, specifically that it probably wants to get fat again. Your fat cells are like Gollum in that they want their prescciioussss energy back. Inside, it also outlines the high frequency training philosophy that I like to use in this phase, which is how to combine high frequency bodyweight training and barbell training in a way that best fits your situation. It also shows you how to go about dialing back your nutrition so you’re not fat loss loopy, but yet at the same time not going into bulk mode. The goal is to “normalize” your body so that it cares more about muscle than fat. Warning: a side effect of this is usually getting jacked; just thought I’d let you know. SOLDIER 1.0 also begins to talk about how to transform some of the staple exercises into more powerful “X” physique exercises.

GMB PERFECTING THE PULL-UP PDF, I’m just going to lay it out there: I treat the barbell deadlift and chin-up like gold. Because they are gold. And because gold is important, I called in my friends over at Gold Medal Bodies to give you some training tips for the pull-up. Ryan Hurst (former gymnast) gives you a progression and proper form to go from 0 to 1 pull-up, and then even some advanced training suggestions.

THE INTERNAL MONOLOGUE PDF, I took pictures throughout the first year of my transformation. This PDF is a ‘lil special egg in the lot in that I self coach myself along the way from where I sit now. For instance, a few months in I actually look fatter than in the beginning because of how my body was losing fat. Just little informative nuggets like this I thought would be valuable.

+ THE STANDARD PACK

BONUS: The Hyper Pack is the Ultima Pack for the time being. With this option, you also get access to the membership area, forums, and coaching website. See Ultima Pack description for more details. Feels good, right?

THE ULTIMA PACK (SOLDIER 3.0-1.0 ON LOCKDOWN WITH PERSONALIZED FEEDBACK)

The Ultima Pack contains everything within the Standard and Hyper Packs, but also lifetime access to the “inner circle” coaching website. Like the Hyper Pack, it’s designed to take you through the entire SOLDIER system, but has much more of a personalized, community focus for those that need or want it. They PDFs and instructions for access are send immediately upon purchase.

ACCESS TO THE INNER CIRCLE for community support and also EXTRA courses. See, this isn’t The Skinny-Fat Solution’s first rodeo. I’ve had previous versions that make an appearance with the rationale of why I might have changed things, so there are different strategies there for those that might do better. Like I said: it’s a personalized kind of place. There’s a forum where you can get feedback on exercise form, additional learning courses, regularly scheduled face time (via Google+ / GoToMeeting) calls.

+ THE HYPER PACK

+ THE STANDARD PACK

–

Because this membership area isn’t quite pristine and still in beta, I can’t justify selling this membership solo. That’s why the Hyper Pack is the Ultima Pack right now. Buy purchasing the Hyper Pack this instant, you’ll actually be an Ultima Pack owner with all of the perks of an Ultima for life. Sweet, right? Come inside, introduce yourself, and help me make it an awesome place.

Breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice. Your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Your mind is swimming with ideas. It has to be. I know mine was.

There’s simply too much out there. P90X. Pilates. Bulking. Cutting. This method. That method. This gidget. That gadget. It’s overload. And sadly, most of it doesn’t work for us. I fell for the instant ab solutions when I was younger. (I even had one of those electrostimulation ab belts — one of my most embarrassing secrets.)

But I’ve done them all. I know your ultra low carb experiment zapped away your muscle. I know P90X didn’t put on the muscle you wanted it to and probably ruined your knees. I know your bulks left you with more fat than muscle. I know because I’ve been there. And I know what’s worked best for me and I can confidently say SOLDIER is that system.

Don’t make the same mistakes I made.

The question ISN’T if you have what it takes, it’s how much time you’re going to waste — how big of a hole you’re going to dig for yourself. It’s no coincidence that you’ve made it this far. You have what it takes. But the more important matter at hand: not getting lost in the thicket so that you can start making progress now. Every day of moving in the opposite direction carries potential irreversible damage.

If this means as much to you as it did to me, you can’t waste any second of your time — or dollar from your wallet — on something that sends you backwards in progress. That’s my back. Those are stretch marks. There. Forever. I could have prevented them by taking action quicker.

So you have a choice: You can stay in your cage. Or you can become king.

Here are some people that chose the latter. Will you be next?

Every document within the Skinny-Fat Solution are PDF files that are compatible with ADOBE and other like PDF readers. They come in a .zip file, which most operating systems can inherently unzip. There are no physical products shipped. And breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

What Others Are Saying

Anthony Mychal is one of the few people whose advice I trust implicitly, and it wouldn’t be hyperbolic to say his teaching has changed my life.

As a former skinny-fat (physically, at least!) looking to add muscle after reaching my solid base, his articles, and the TSFS / Chaos Bulk resources in particular, address my situation perfectly. He doesn’t just prescribe boilerplate sets of lifts, but also tackles the nutrition; lifestyle; and, importantly, the psychological baggage that comes with this body type.

I was lucky enough to jump on the Skinny-Fat Solution charter group membership, and being part of the Skinny Fat Solution coaching group has allowed me a privileged position where Anthony is on hand to offer advice and answer students’ specific questions and concerns. He is always exceptionally supportive, celebrating our achievements with us, without being afraid to dish out a bit of “tough love” where necessary (something I’ve benefited from on more than one occasion!).

In short, I am proud to call him my mentor, and hope to be able to do so for many years to come.

Dajve Green

The “before” pictures here were taken before I found Anthony. I was able to lose some fat with “traditional” bodybuilding methods — frequent meals, no alcohol, etc. But I spent years bulking and cutting, only to get no where. It was SO frustrating.

Enter Anthony and his abundance of Skinny-Fat information, and I was able to stay stay pretty lean, gain strength, and gain muscle. I FINALLY feel like I’m making real progress, and Anthony has BY FAR been the biggest positive influence in that regard.

Oh yeah, I forgot to mention one more BIG thing. I was one of the biggest offenders of program hopping. There are soooo many resources out there, that are so different, and claim to be the best. I think I tried everything under the sun! Once I adopted Anthony’s policy to stick to a program, practice the Great Eight, and gauge my progress…things started to click!

Mike Gage

I used to be your classic skinny-fat ectomorph. My body composition was born from too many video games and too little physical activity—a lifestyle that also caused debilitating back pain for me as a teenager. I was called names. Teased. I wasn’t comfortable in my own skin. I didn’t enjoy the way I looked.

At the end of 2008, I started exercising regularly. Training was usually three days per week with an hour of aerobic work thrown in. This exercise alone (without dietary considerations) helped with both weight loss and my back pain. But like most people, I fell into the trap of “bulking.” I got thicker, but my muscles didn’t exactly come along for the ride. Bulking didn’t go as planned.

In 2011, I fully bought into what Anthony preached, which turned out being a great decision because it worked. I started looking lean and athletic. My body felt better day by day and I lost 15kg in a relatively short time period. Every exercise I did improved. My pull-ups (that Anthony puts such high praise on) went from 3-4 reps per set to 11 reps per set.

All in all, Anthony’s perspective, and Anthony’s website helped me create not only a better body, but also a better life. I look and feel better than I ever have before.

Johannes Dee

It’s only a small exaggeration to say that Anthony saved my life because I really didn’t have much of one before. My entire life revolved around training. Working out was negatively impacting my life as it had put a strain on my finances (food, memberships, supplements etc.), my relationships with friends and family (go grab a pint? no way!), and my career because all my time and mental focus was being spent on this obsession.

But even with all of that sacrifice, I made very little noticeable gains. Everyone else worked out moderately, never followed any specific diet, and yet they were all in way better shape than me. I tried all of their routines but they didn’t work. I did every fad diet and internet program which just entered me into a cycle of constant failure and frustration. When I began working with personal trainers they attributed my lack of progress to not dieting strictly enough, not enough supplements, or that I was wasn’t pushing myself, or trying hard enough. Wrong.

I found that a problem with a lot of trainers is that many of them have been in shape their whole lives, and believe that those who are out of shape are lazy and make poor diet choices. If you have found your way here, chances are that this does not describe you. Most trainers don’t believe in body types, have no clue about frustration, failure, and the emotional weight of being embarrassed about your body.

What makes Anthony different from all the other trainers out there is that he can empathize with the skinny-fat ectomorph because he has walked in our shoes. He recognizes our struggle and truly understands what we are trying to achieve. His guidance has been both motivational and inspirational to me. The main thing that I think gives him an edge over everyone else is experience. He has been working with his own stubborn body his whole life. Not only has he figured it out for himself but he has helped many others in the same situation. This makes the likelihood of his methods working for you much greater as a good chunk of the guess work has been done. He acknowledges that we must train differently than the average person, and has solutions for our bodies’ stubborn nature.

I’ve learned about the mental aspect of training, which is often forgotten, and it has been beneficial not only to my training but in other areas of my life too. Our bodies react to stress, both physical and mental, in a different manor than the rest of the world. I still train hard and consistently but I never exceed what my body or my mind can take.

My results are that I am the best physical shape that I have ever been in. I have the lowest body fat percentage ever, greatest definition, increased flexibility, and increased aerobic endurance. I look great, feel great, and am comfortable with my shirt off. I train in a way that has become my lifestyle which means that it’s all uphill from here. I’ve finally found a method of training that is giving me real and noticeable results. I got my life back and I got the confidence that I always wanted.

Greg Keyes

Years ago, when I started training, everything I did was more or less the exact opposite of what Anthony teaches. In the few years I had been training I only made small gains relative to how much effort, time and energy I was pumping into my workouts! Before long my skinny fat body was only ever so slightly more muscular and a hell of a lot fatter. This drove me to quit working out and just giving up.

I was out of the gym for close on 4 years and had become very overweight, very weak and very very unhappy. I decided enough was enough. Doing some research lead me to a number of websites, Anthony’s being one of them. I instantly enjoyed reading his articles and the theory made sense to me. Before too long I was pumped to get started again.

I implemented his eating style, his diet tips and his training protocols. Now, a year later, I’m down 65 lbs, about 3 times stronger then when I started, and much much happier. Anthony’s help and teachings are a huge part of what got me to where I am now, and his helpful nature was very greatly appreciated.

Anthony is one of the nicest people I have ever had the pleasure to talk with. He is a seriously knowledgeable man in this field and is more then happy to share it with everyone. Even if you have a specific question and email him looking for help, he will reply. This is something that is very rare in this industry, even for “Personal” trainers that you meet in person.

I owe so much to what he has thought me, its changed my life forever. I have no doubt that he can do the same for you.

Shane Carberry

I’m not sure whether I’ll be able to fully change my body composition the way I want. But one thing I know for sure – following Anthony’s advice has changed my life! It’s much simpler, healthier and relaxed, at least in terms of training and nutrition.

I used to change workout programs and nutrition strategy every 2-3 months. I was spending hundreds of hours studying all that was available about how to lose fat and gain muscles. I always hoped that next program would be the one. It all just made me hopeless.

Anthony is not a businessmen. He’s not like most of other experts who have done big internet business in fitness. I don’t have anything against it. But this guy really wants to help people, without having any kind of financial benefit for sharing his knowledge, wisdom and advice.

As former skinny-fat ectomorph there is no better person to teach by his own experience. Besides he knows a lot about the athleticism in general. Also, very important, he is gifted to transfer his knowledge in so simple and practical way that anyone can understand and immediately apply.

Finally, I know exactly what I do and why I do that particular exercise, why I do that many sets and reps, why I eat what I eat and when I eat… It’s that simple! I just regret there was no “Anthony” some 15 years ago.

Bojan Vuina

I am excited to tell you since discovering Anthony Mychal I have found the required faith that I can reach my goals. Seeing the proof with Anthony’s transformation I now know that I too can build a more muscular body. I have been primarily on the skinny side of Skinny Fat for all my life. I am now following Anthony’s recommendations found on his blog, The Skinny Fat Solution and Chaos Bulk programs. Today I am making gains not seen after over a dozen years of lifting weights. Even after religiously following another popular skinny guy 5 x 5 program for a frustrating few years. I have learned that pull-up are vital and I need to do bicep curls in order to reach my goals. I highly endorse Anthony’s recommendations and his products.

Gary Frank

Ant’s approach to strength, conditioning and nutrition is unique in that he has taken the logic and common sense of some of the best in the game and applied his own experiences and knowledge to create systems and ideas tailored towards those of us from a genetically disadvantaged background. On a personal level, Ant’s writing and guidance has finally got my training and nutrition moving forward after years of spinning my wheels. I look better than ever before, and although I have a long way to go to reach my physique and strength goals, I know that Ant’s guidance will help get me there. His ideas just make a lot of sense, and he presents them in such a way so as to make the seemingly complex easy to understand. He is also conscientious; on many occasions I have pestered him with mundane, interesting or challenging questions, and I have always received a reply. His products deliver great value for money, and if you have a question, he will answer it. What more could you want?!

Toby Griffiths

I had two big problems with my body. First, I didn’t like it. Second, I had lower back pain. Sitting in a chair all day really takes it’s toll. I thought I was helpless.

Then I found Anthony’s blog, and read The Skinny Fat Solution. Everything that Anthony teaches with The Skinny-Fat Solution helped me so much, the exercises, the nutrition guide, and even down to the way of life that he proposes.

Now I’m not only free from back pain, but I’m also happier with my body. It’s a journey and I’m just starting, but I can already tell that it will be a sweet ride. I’m stronger than I’ve ever been, and I only look forward to the future. There are a lot of fitness guys who teach how to train. Only a few teach how to train in a healthy manner. And not many have the empathy of Anthony.

Jorge Rodighiero

No-Ass-to-Risk Guarantee Continued

Let’s start back from the top: My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Second, the training program makes use of barbell training. There is no alternative program, because I don’t compromise my stones (what I feel works best) to appease others. In order to introduce those unfamiliar, I created the “Dissecting the Great Eight,” “Perfecting the Pull-up,” and “Leveling Up the Upper Chest” guides to truly turn over everything I program. It’s fully comprehensive.

The nutrition protocol makes use of intermittent fasting, which is going for prolonged times without food. The best way to think of intermittent fasting: it’s a nutrition strategy that has you skip breakfast and eat lighter through out the day.

In regard to typical results, I always give the same disclaimer with any digital product: One of two things will happen when you buy my products. Either A: You might buy it and never use it. You might even return it because you’re too lazy to use it, read it, or value what’s inside. Or B: you’ll get it, follow through with the plan, learn something new about yourself, and see the resultant knowledge shine through with improvements in your body or life. Things with the body take hard work. If you’re willing to chip in your share you won’t be disappointed.

If you want to purchase any of these guides alone, or if you have any questions…

|| anthony -at- anthonymychal.com ||

Email me. I’m a human, so I understand if you have any questions. And yes, I’ll personally respond.

[allenmendezsr]

The Skinny Fat Solution

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The Skinny Fat Solution

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Somewhere in Africa, a lion sits in the wild.

He wakes up to unknown food rations, weather patterns, and dangers. Yet he’s bold enough to handle his own life. His survival is his responsibility, and his responsibility alone.

Somewhere in a zoo, a lion sits in a cage.

He’s given food, shelter, and a safeguard from danger. He’s but a pawn, and not in charge of his own life.

Both of these creatures are lions; only one is king.

They have the same hardware — they’re made up of the same anatomical “stuff” — but the software makes all the difference.

Skinny-fat? You’re living in a unique cage.

Your software is broken. Your fat cells complicate things. Your body needs built back up in a specific way not only from a muscular proportion standpoint, but also from a overall body composition sequence standpoint.

I know these things because I was once in the skinny-fat cage.

I’ve come to be known as a skinny-fat guru of sorts, and I’m proud of that because I share your scars. Wider hips. Stretch marks on my lower back. Oh yes, the string bean arms, small wrists, lower chest fat, narrow shoulders, and the entire skinny-fat package was one there. But I’ve since learned how to live out there in the wild, and I’d like to help you do the same.

That’s why, when I had the chance to write for Arnold Schwarzenegger’s personal website, I wrote about skinny-fat syndrome. Now, I’ve been published a lot of places. But Arnold’s personal website? And skinny-fat as my topic of choice? That should tell you everything you need to know about me. (And maybe that Goku turning Super Saiyan changed my life. There was also this thing where a chick told me I had girl boobs in my skinny-fat heyday, but . . .)

It’s a complicated cage. It’s not one most people deal with, and here’s why this matters to you.

We typically learn from those that came before us and have done what we want to do. The problem with this for us? Most people that have done what we want to do didn’t start skinny-fat.

Those fat cells you have? They complicate things. Fat cells don’t really die. They shrink, but they’re always there. If you’ve filled them up in the past, chances are they’re prone to refill. This is something I call a flinch to fat. Your body, for whatever reason, has decided that flinching extra energy and nutrients to fat cells is a good idea, and so it’s going to be a factor. It will always be a factor.

Why is it important? Because true-skinny guys don’t often have a flinch to fat. True-skinny guys, when they start training, carve out one path to muscle. The flow follows that one path. That’s why they can chow down on peanut butter and jelly sandwiches all day and gain muscle without turning into lard. But if you’re skinny-fat?

You already have a path to body fat that’s paved and frequently travelled. The goal isn’t necessarily “fat loss” because that does nothing to fix what’s familiar. When you stop going fat loss berserk, you still have the paved path. And you’ll probably just get fat again. Now, fat loss is a part of the overall goal, but it isn’t the real goal. The real goal is to rewire the flinch.

Your body proportions also complicate things. You have a unique build. Not only do you need to use the worthwhile training methods that will actually build muscle, you have to be mindful of where that muscle is going to end up. A great muscle building program might not be great for you because, although you probably need muscle to build a good body, you need muscle in the right places.

Old school physical culturalists like Vince Gironda pioneered this idea with his relentless quest for an “X” shaped physique. This is important for you, too. It’s not always about “as much muscle as possible,” but rather about as much muscle possible in the right places. Physique is like a sculpture in that it’s an illusion. You can look a lot better with less clay if you know how to shape it right. But there’s a fine balance between getting overly detailed and prissy vs. knowing when to throw down hunks of clay in the right places vs. throwing down hunks of clay haphazardly. We need to be in the middle.

People are different. You are different. We can’t deny that some have better genetics for carrying and building muscle and being lean.

We don’t usually don’t fall in that bucket. Smaller and thinner bones make for smaller muscles generally. (I can wrap my fingers around my wrist and touch pinky to thumb.) The wunderkinds might have more muscle naturally or might build muscle with less effort or might build muscle using less effective exercises. Sadly, most people that “make it” don’t come from our background.

Our background, our “cage,” is a product of three things: nature (genetics), nurture (culture), and good old random chance.

It’s not that you can’t build muscle, it’s just that you can’t build muscle the same way the wunderkind does. Nurture is one third of the equation. You have control over this. Our body is aware of the world that it’s in, and so it “works” based upon this feedback. You created an environment in which your body said, “The best way for me to survive this is to be skinny-fat.” Sound depressing, right?

Wrong.

Because you have the power to change it. You are in control. You can step into the wild.

Without the wunderkind nature we have to create a wunderkind nurture.

And that’s the purpose of SOLDIER. (Sorry, no Mako involved. And if you know what I’m talking about we can be friends.) We live in an age of endless programs, and people running around like chickens without heads. SOLDIER is a three step system created with one single intention: you’re skinny-fat, you’re in that cage, here’s how you changed every possible aspect of nurture (training, nutrition, life) to break free. And I’m not talking about just seeing change, I’m talking about really adjusting things inside — rewiring the flinch.

SOLDIER 3.0 The first stages gets the body saying, “Oh hey, these muscles? Yeah, they’re kind of important. Let’s think about them.” And, “Oh hey, this body fat? It doesn’t have to be here. Let’s use some of it up.” If you play your cards right, it’s not uncommon to drop fat and build some muscle here. It’s cruising into both muscle building and fat loss without erring too far to either end to see how the body responds.

This is where you learn the powerful barbell and bodyweight exercises that will best contribute to not only current “X” physique intentions, but also lead into exercises in the future. Some other work for fat loss is recommended, usually walking, sprinting, or rope jumping in a way that doesn’t interfere with the basic strength work.

Nutrition caters to muscle recovery but also promotes fat loss.

SOLDIER 2.0 The first stage usually works well. At some point though, the body usually says, “Alright, alright. I made some changes, but I don’t know how comfortable I am losing all of my fat. I’m going to hold onto some of it; I’m going to cherish it a bit more than the rest.”

This is where you tell the body, “There is no option. The fat? It’s gotta’ go.” This is the stubborn fat phase, and is SOLDIER 2.0, which SOLDIER 3.0 laid a foundation for. We really jam home fat loss here, but only as much as necessary. We let 3.0 run its course because it’s best for muscle. When you go severe fat loss, muscle is usually on hold, so that’s why SOLDIER 2.0 is only a ten week thing for when it counts.

We ramp up fat loss specific work and make some changes to prevent the dreaded starvation mode and the body locking up its fat cells.

SOLDIER 1.0 After 2.0 is over, you’re looking at coasting into muscle building and being happy, but there’s something you need to know: times of catabolism and breakdown stimulate for times of anabolism and build up. This sounds great for muscle, and it is, but most skinny-fat guys will have energy grubbing fat cells prowling. I call these “Gollum cells,” seeking their pressccciiiouusss.

That’s why, after 2.0, I recommend making the muscles hyperactive while bringing nutrition to more of an autopilot feel. When you do this, you bring your body to a reset point where the muscles are hyperdemanding so any extra energy you happen to take in goes there and the fat cells get downplayed majorly. You aren’t actively seeking out muscle or eating for it, but that’s the point of the reset.

This puts you in the best spot moving forward.

And this brings us to The Skinny-Fat Solution.

The Skinny-Fat Solution is a comprehensive resource packed with PDF eBooks and other useful tools that, depending on your level of interest, take you through SOLDIER. As of now, there are three levels you can go with. I’ll run through all of them now, but you should also read about my “No Ass-to-risk Guarantee” that follows.

THE STANDARD PACK (SOLDIER 3.0 ON LOCKDOWN)

The Standard Pack has everything you need to go from zero to SOLDIER 3.0 hero. It contains the training, nutrition, and lifestyle basics to start changing your body. All of the below are instantly downloaded eBook PDF documents that come together in a .ZIP file.

SOLDIER PHILOSOPHY PDF hits you with a comprehensive look at how SOLDIER comes together. It might just light a fire under your feet. (Warning: it mentions Sparta. I’ve been told that anything that incorporates Sparta must be good. Just saying.)

SOLDIER 3.0 X PHYSIQUE TRAINING PDF gives you the program and teaches you the philosophy behind muscle building, specifically in a way that’s going to cater to an “X” physique. It’s a barbell and bodyweight training program.

SOLDIER 3.0 NUTRITION PDF will have you looking at nutrients in a way a casual Google search could never teach you. It gives you the nutrition basics you need in order to make any meaningful body composition strides—how to eat for losing fat, yet also what to consider for muscle repair and growth.

SOLDIER 3.0 QUICK REFERENCE GUIDE PDF gives you the most important nuggets of information from the training, nutrition, and posture/movement guides in one handy dandy place.

SOLDIER 3.0 POSTURE & MOVEMENT PDF teaches you how move. Period. It dissects the fundamental human movements in the squat, press, pull, and hinge, and also guts the issue of posture (as it’s often a skinny-fat sore spot).

SOLDIER 3.0 EXERCISE BREAKDOWN PDFbreaks down each “main” lift within the program and gives suggestions for substitutions. It also gives links to YouTube videos for demonstrations and is chock full of pictures and diagnosing common problems.

(6) SOLDIER 3.0 KITCHEN AND LIFE VOODOO sets you straight. Let’s face it. This journey effects everyone around you. This document is the real gem, in my opinion. It gives you some recipes and kitchen tricks as well as some tips on how to integrate changes into your lifestyle. It’s the stuff no one talks about, yet everyone does behind the scenes. How do you deal with nutrition habits at work? How do you deal with changing your life without de-friending your friends? How do you cook food in a time efficient way? How do you *gasp* enjoy eating vegetables? What spices make food taste good? Why is cheese the greatest thing in the world? (OK, so I don’t exactly tackle that last issue, but I’ll admit to the premise of it.)

+ FREE UPDATES FOR LIFE AND EMAIL CONTACT. I keep in touch with all buyers via email, sending them product updates and anything that crosses my nose that may be useful. This is why people that buy are students more than anything else.

THE HYPER PACK (SOLDIER 3.0-1.0 ON LOCKDOWN)

The Hyper Pack includes everything within the Standard Pack plus these extra PDF documents. The Hyper Pack is designed to give you what you need to complete every phase of SOLDIER on your own. All of these are delivered together inside one .ZIP file.

SOLDIER 2.0: THE STUBBORN FAT LOSS PDF , which outlines nutrition and training changes to help you adjust to the fat loss wall and prevent the dreaded starvation mode. It also teaches you about the wall itself so you don’t exhaust the usefulness of this type of training. Crazily enough, this is the time when you probably should eat more here and there. This takes you through that.

SOLDIER 1.0: THE HYPERMUSCLE QUEST PDF, which tells you what you need to know about your new body, specifically that it probably wants to get fat again. Your fat cells are like Gollum in that they want their prescciioussss energy back. Inside, it also outlines the high frequency training philosophy that I like to use in this phase, which is how to combine high frequency bodyweight training and barbell training in a way that best fits your situation. It also shows you how to go about dialing back your nutrition so you’re not fat loss loopy, but yet at the same time not going into bulk mode. The goal is to “normalize” your body so that it cares more about muscle than fat. Warning: a side effect of this is usually getting jacked; just thought I’d let you know. SOLDIER 1.0 also begins to talk about how to transform some of the staple exercises into more powerful “X” physique exercises.

GMB PERFECTING THE PULL-UP PDF, I’m just going to lay it out there: I treat the barbell deadlift and chin-up like gold. Because they are gold. And because gold is important, I called in my friends over at Gold Medal Bodies to give you some training tips for the pull-up. Ryan Hurst (former gymnast) gives you a progression and proper form to go from 0 to 1 pull-up, and then even some advanced training suggestions.

THE INTERNAL MONOLOGUE PDF, I took pictures throughout the first year of my transformation. This PDF is a ‘lil special egg in the lot in that I self coach myself along the way from where I sit now. For instance, a few months in I actually look fatter than in the beginning because of how my body was losing fat. Just little informative nuggets like this I thought would be valuable.

+ THE STANDARD PACK

BONUS: The Hyper Pack is the Ultima Pack for the time being. With this option, you also get access to the membership area, forums, and coaching website. See Ultima Pack description for more details. Feels good, right?

THE ULTIMA PACK (SOLDIER 3.0-1.0 ON LOCKDOWN WITH PERSONALIZED FEEDBACK)

The Ultima Pack contains everything within the Standard and Hyper Packs, but also lifetime access to the “inner circle” coaching website. Like the Hyper Pack, it’s designed to take you through the entire SOLDIER system, but has much more of a personalized, community focus for those that need or want it. They PDFs and instructions for access are send immediately upon purchase.

ACCESS TO THE INNER CIRCLE for community support and also EXTRA courses. See, this isn’t The Skinny-Fat Solution’s first rodeo. I’ve had previous versions that make an appearance with the rationale of why I might have changed things, so there are different strategies there for those that might do better. Like I said: it’s a personalized kind of place. There’s a forum where you can get feedback on exercise form, additional learning courses, regularly scheduled face time (via Google+ / GoToMeeting) calls.

+ THE HYPER PACK

+ THE STANDARD PACK

–

Because this membership area isn’t quite pristine and still in beta, I can’t justify selling this membership solo. That’s why the Hyper Pack is the Ultima Pack right now. Buy purchasing the Hyper Pack this instant, you’ll actually be an Ultima Pack owner with all of the perks of an Ultima for life. Sweet, right? Come inside, introduce yourself, and help me make it an awesome place.

Breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice. Your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Your mind is swimming with ideas. It has to be. I know mine was.

There’s simply too much out there. P90X. Pilates. Bulking. Cutting. This method. That method. This gidget. That gadget. It’s overload. And sadly, most of it doesn’t work for us. I fell for the instant ab solutions when I was younger. (I even had one of those electrostimulation ab belts — one of my most embarrassing secrets.)

But I’ve done them all. I know your ultra low carb experiment zapped away your muscle. I know P90X didn’t put on the muscle you wanted it to and probably ruined your knees. I know your bulks left you with more fat than muscle. I know because I’ve been there. And I know what’s worked best for me and I can confidently say SOLDIER is that system.

Don’t make the same mistakes I made.

The question ISN’T if you have what it takes, it’s how much time you’re going to waste — how big of a hole you’re going to dig for yourself. It’s no coincidence that you’ve made it this far. You have what it takes. But the more important matter at hand: not getting lost in the thicket so that you can start making progress now. Every day of moving in the opposite direction carries potential irreversible damage.

If this means as much to you as it did to me, you can’t waste any second of your time — or dollar from your wallet — on something that sends you backwards in progress. That’s my back. Those are stretch marks. There. Forever. I could have prevented them by taking action quicker.

So you have a choice: You can stay in your cage. Or you can become king.

Here are some people that chose the latter. Will you be next?

Every document within the Skinny-Fat Solution are PDF files that are compatible with ADOBE and other like PDF readers. They come in a .zip file, which most operating systems can inherently unzip. There are no physical products shipped. And breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

What Others Are Saying

Anthony Mychal is one of the few people whose advice I trust implicitly, and it wouldn’t be hyperbolic to say his teaching has changed my life.

As a former skinny-fat (physically, at least!) looking to add muscle after reaching my solid base, his articles, and the TSFS / Chaos Bulk resources in particular, address my situation perfectly. He doesn’t just prescribe boilerplate sets of lifts, but also tackles the nutrition; lifestyle; and, importantly, the psychological baggage that comes with this body type.

I was lucky enough to jump on the Skinny-Fat Solution charter group membership, and being part of the Skinny Fat Solution coaching group has allowed me a privileged position where Anthony is on hand to offer advice and answer students’ specific questions and concerns. He is always exceptionally supportive, celebrating our achievements with us, without being afraid to dish out a bit of “tough love” where necessary (something I’ve benefited from on more than one occasion!).

In short, I am proud to call him my mentor, and hope to be able to do so for many years to come.

Dajve Green

The “before” pictures here were taken before I found Anthony. I was able to lose some fat with “traditional” bodybuilding methods — frequent meals, no alcohol, etc. But I spent years bulking and cutting, only to get no where. It was SO frustrating.

Enter Anthony and his abundance of Skinny-Fat information, and I was able to stay stay pretty lean, gain strength, and gain muscle. I FINALLY feel like I’m making real progress, and Anthony has BY FAR been the biggest positive influence in that regard.

Oh yeah, I forgot to mention one more BIG thing. I was one of the biggest offenders of program hopping. There are soooo many resources out there, that are so different, and claim to be the best. I think I tried everything under the sun! Once I adopted Anthony’s policy to stick to a program, practice the Great Eight, and gauge my progress…things started to click!

Mike Gage

I used to be your classic skinny-fat ectomorph. My body composition was born from too many video games and too little physical activity—a lifestyle that also caused debilitating back pain for me as a teenager. I was called names. Teased. I wasn’t comfortable in my own skin. I didn’t enjoy the way I looked.

At the end of 2008, I started exercising regularly. Training was usually three days per week with an hour of aerobic work thrown in. This exercise alone (without dietary considerations) helped with both weight loss and my back pain. But like most people, I fell into the trap of “bulking.” I got thicker, but my muscles didn’t exactly come along for the ride. Bulking didn’t go as planned.

In 2011, I fully bought into what Anthony preached, which turned out being a great decision because it worked. I started looking lean and athletic. My body felt better day by day and I lost 15kg in a relatively short time period. Every exercise I did improved. My pull-ups (that Anthony puts such high praise on) went from 3-4 reps per set to 11 reps per set.

All in all, Anthony’s perspective, and Anthony’s website helped me create not only a better body, but also a better life. I look and feel better than I ever have before.

Johannes Dee

It’s only a small exaggeration to say that Anthony saved my life because I really didn’t have much of one before. My entire life revolved around training. Working out was negatively impacting my life as it had put a strain on my finances (food, memberships, supplements etc.), my relationships with friends and family (go grab a pint? no way!), and my career because all my time and mental focus was being spent on this obsession.

But even with all of that sacrifice, I made very little noticeable gains. Everyone else worked out moderately, never followed any specific diet, and yet they were all in way better shape than me. I tried all of their routines but they didn’t work. I did every fad diet and internet program which just entered me into a cycle of constant failure and frustration. When I began working with personal trainers they attributed my lack of progress to not dieting strictly enough, not enough supplements, or that I was wasn’t pushing myself, or trying hard enough. Wrong.

I found that a problem with a lot of trainers is that many of them have been in shape their whole lives, and believe that those who are out of shape are lazy and make poor diet choices. If you have found your way here, chances are that this does not describe you. Most trainers don’t believe in body types, have no clue about frustration, failure, and the emotional weight of being embarrassed about your body.

What makes Anthony different from all the other trainers out there is that he can empathize with the skinny-fat ectomorph because he has walked in our shoes. He recognizes our struggle and truly understands what we are trying to achieve. His guidance has been both motivational and inspirational to me. The main thing that I think gives him an edge over everyone else is experience. He has been working with his own stubborn body his whole life. Not only has he figured it out for himself but he has helped many others in the same situation. This makes the likelihood of his methods working for you much greater as a good chunk of the guess work has been done. He acknowledges that we must train differently than the average person, and has solutions for our bodies’ stubborn nature.

I’ve learned about the mental aspect of training, which is often forgotten, and it has been beneficial not only to my training but in other areas of my life too. Our bodies react to stress, both physical and mental, in a different manor than the rest of the world. I still train hard and consistently but I never exceed what my body or my mind can take.

My results are that I am the best physical shape that I have ever been in. I have the lowest body fat percentage ever, greatest definition, increased flexibility, and increased aerobic endurance. I look great, feel great, and am comfortable with my shirt off. I train in a way that has become my lifestyle which means that it’s all uphill from here. I’ve finally found a method of training that is giving me real and noticeable results. I got my life back and I got the confidence that I always wanted.

Greg Keyes

Years ago, when I started training, everything I did was more or less the exact opposite of what Anthony teaches. In the few years I had been training I only made small gains relative to how much effort, time and energy I was pumping into my workouts! Before long my skinny fat body was only ever so slightly more muscular and a hell of a lot fatter. This drove me to quit working out and just giving up.

I was out of the gym for close on 4 years and had become very overweight, very weak and very very unhappy. I decided enough was enough. Doing some research lead me to a number of websites, Anthony’s being one of them. I instantly enjoyed reading his articles and the theory made sense to me. Before too long I was pumped to get started again.

I implemented his eating style, his diet tips and his training protocols. Now, a year later, I’m down 65 lbs, about 3 times stronger then when I started, and much much happier. Anthony’s help and teachings are a huge part of what got me to where I am now, and his helpful nature was very greatly appreciated.

Anthony is one of the nicest people I have ever had the pleasure to talk with. He is a seriously knowledgeable man in this field and is more then happy to share it with everyone. Even if you have a specific question and email him looking for help, he will reply. This is something that is very rare in this industry, even for “Personal” trainers that you meet in person.

I owe so much to what he has thought me, its changed my life forever. I have no doubt that he can do the same for you.

Shane Carberry

I’m not sure whether I’ll be able to fully change my body composition the way I want. But one thing I know for sure – following Anthony’s advice has changed my life! It’s much simpler, healthier and relaxed, at least in terms of training and nutrition.

I used to change workout programs and nutrition strategy every 2-3 months. I was spending hundreds of hours studying all that was available about how to lose fat and gain muscles. I always hoped that next program would be the one. It all just made me hopeless.

Anthony is not a businessmen. He’s not like most of other experts who have done big internet business in fitness. I don’t have anything against it. But this guy really wants to help people, without having any kind of financial benefit for sharing his knowledge, wisdom and advice.

As former skinny-fat ectomorph there is no better person to teach by his own experience. Besides he knows a lot about the athleticism in general. Also, very important, he is gifted to transfer his knowledge in so simple and practical way that anyone can understand and immediately apply.

Finally, I know exactly what I do and why I do that particular exercise, why I do that many sets and reps, why I eat what I eat and when I eat… It’s that simple! I just regret there was no “Anthony” some 15 years ago.

Bojan Vuina

I am excited to tell you since discovering Anthony Mychal I have found the required faith that I can reach my goals. Seeing the proof with Anthony’s transformation I now know that I too can build a more muscular body. I have been primarily on the skinny side of Skinny Fat for all my life. I am now following Anthony’s recommendations found on his blog, The Skinny Fat Solution and Chaos Bulk programs. Today I am making gains not seen after over a dozen years of lifting weights. Even after religiously following another popular skinny guy 5 x 5 program for a frustrating few years. I have learned that pull-up are vital and I need to do bicep curls in order to reach my goals. I highly endorse Anthony’s recommendations and his products.

Gary Frank

Ant’s approach to strength, conditioning and nutrition is unique in that he has taken the logic and common sense of some of the best in the game and applied his own experiences and knowledge to create systems and ideas tailored towards those of us from a genetically disadvantaged background. On a personal level, Ant’s writing and guidance has finally got my training and nutrition moving forward after years of spinning my wheels. I look better than ever before, and although I have a long way to go to reach my physique and strength goals, I know that Ant’s guidance will help get me there. His ideas just make a lot of sense, and he presents them in such a way so as to make the seemingly complex easy to understand. He is also conscientious; on many occasions I have pestered him with mundane, interesting or challenging questions, and I have always received a reply. His products deliver great value for money, and if you have a question, he will answer it. What more could you want?!

Toby Griffiths

I had two big problems with my body. First, I didn’t like it. Second, I had lower back pain. Sitting in a chair all day really takes it’s toll. I thought I was helpless.

Then I found Anthony’s blog, and read The Skinny Fat Solution. Everything that Anthony teaches with The Skinny-Fat Solution helped me so much, the exercises, the nutrition guide, and even down to the way of life that he proposes.

Now I’m not only free from back pain, but I’m also happier with my body. It’s a journey and I’m just starting, but I can already tell that it will be a sweet ride. I’m stronger than I’ve ever been, and I only look forward to the future. There are a lot of fitness guys who teach how to train. Only a few teach how to train in a healthy manner. And not many have the empathy of Anthony.

Jorge Rodighiero

No-Ass-to-Risk Guarantee Continued

Let’s start back from the top: My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Second, the training program makes use of barbell training. There is no alternative program, because I don’t compromise my stones (what I feel works best) to appease others. In order to introduce those unfamiliar, I created the “Dissecting the Great Eight,” “Perfecting the Pull-up,” and “Leveling Up the Upper Chest” guides to truly turn over everything I program. It’s fully comprehensive.

The nutrition protocol makes use of intermittent fasting, which is going for prolonged times without food. The best way to think of intermittent fasting: it’s a nutrition strategy that has you skip breakfast and eat lighter through out the day.

In regard to typical results, I always give the same disclaimer with any digital product: One of two things will happen when you buy my products. Either A: You might buy it and never use it. You might even return it because you’re too lazy to use it, read it, or value what’s inside. Or B: you’ll get it, follow through with the plan, learn something new about yourself, and see the resultant knowledge shine through with improvements in your body or life. Things with the body take hard work. If you’re willing to chip in your share you won’t be disappointed.

If you want to purchase any of these guides alone, or if you have any questions…

|| anthony -at- anthonymychal.com ||

Email me. I’m a human, so I understand if you have any questions. And yes, I’ll personally respond.

[allenmendezsr]

The Skinny Fat Solution

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The Skinny Fat Solution

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Somewhere in Africa, a lion sits in the wild.

He wakes up to unknown food rations, weather patterns, and dangers. Yet he’s bold enough to handle his own life. His survival is his responsibility, and his responsibility alone.

Somewhere in a zoo, a lion sits in a cage.

He’s given food, shelter, and a safeguard from danger. He’s but a pawn, and not in charge of his own life.

Both of these creatures are lions; only one is king.

They have the same hardware — they’re made up of the same anatomical “stuff” — but the software makes all the difference.

Skinny-fat? You’re living in a unique cage.

Your software is broken. Your fat cells complicate things. Your body needs built back up in a specific way not only from a muscular proportion standpoint, but also from a overall body composition sequence standpoint.

I know these things because I was once in the skinny-fat cage.

I’ve come to be known as a skinny-fat guru of sorts, and I’m proud of that because I share your scars. Wider hips. Stretch marks on my lower back. Oh yes, the string bean arms, small wrists, lower chest fat, narrow shoulders, and the entire skinny-fat package was one there. But I’ve since learned how to live out there in the wild, and I’d like to help you do the same.

That’s why, when I had the chance to write for Arnold Schwarzenegger’s personal website, I wrote about skinny-fat syndrome. Now, I’ve been published a lot of places. But Arnold’s personal website? And skinny-fat as my topic of choice? That should tell you everything you need to know about me. (And maybe that Goku turning Super Saiyan changed my life. There was also this thing where a chick told me I had girl boobs in my skinny-fat heyday, but . . .)

It’s a complicated cage. It’s not one most people deal with, and here’s why this matters to you.

We typically learn from those that came before us and have done what we want to do. The problem with this for us? Most people that have done what we want to do didn’t start skinny-fat.

Those fat cells you have? They complicate things. Fat cells don’t really die. They shrink, but they’re always there. If you’ve filled them up in the past, chances are they’re prone to refill. This is something I call a flinch to fat. Your body, for whatever reason, has decided that flinching extra energy and nutrients to fat cells is a good idea, and so it’s going to be a factor. It will always be a factor.

Why is it important? Because true-skinny guys don’t often have a flinch to fat. True-skinny guys, when they start training, carve out one path to muscle. The flow follows that one path. That’s why they can chow down on peanut butter and jelly sandwiches all day and gain muscle without turning into lard. But if you’re skinny-fat?

You already have a path to body fat that’s paved and frequently travelled. The goal isn’t necessarily “fat loss” because that does nothing to fix what’s familiar. When you stop going fat loss berserk, you still have the paved path. And you’ll probably just get fat again. Now, fat loss is a part of the overall goal, but it isn’t the real goal. The real goal is to rewire the flinch.

Your body proportions also complicate things. You have a unique build. Not only do you need to use the worthwhile training methods that will actually build muscle, you have to be mindful of where that muscle is going to end up. A great muscle building program might not be great for you because, although you probably need muscle to build a good body, you need muscle in the right places.

Old school physical culturalists like Vince Gironda pioneered this idea with his relentless quest for an “X” shaped physique. This is important for you, too. It’s not always about “as much muscle as possible,” but rather about as much muscle possible in the right places. Physique is like a sculpture in that it’s an illusion. You can look a lot better with less clay if you know how to shape it right. But there’s a fine balance between getting overly detailed and prissy vs. knowing when to throw down hunks of clay in the right places vs. throwing down hunks of clay haphazardly. We need to be in the middle.

People are different. You are different. We can’t deny that some have better genetics for carrying and building muscle and being lean.

We don’t usually don’t fall in that bucket. Smaller and thinner bones make for smaller muscles generally. (I can wrap my fingers around my wrist and touch pinky to thumb.) The wunderkinds might have more muscle naturally or might build muscle with less effort or might build muscle using less effective exercises. Sadly, most people that “make it” don’t come from our background.

Our background, our “cage,” is a product of three things: nature (genetics), nurture (culture), and good old random chance.

It’s not that you can’t build muscle, it’s just that you can’t build muscle the same way the wunderkind does. Nurture is one third of the equation. You have control over this. Our body is aware of the world that it’s in, and so it “works” based upon this feedback. You created an environment in which your body said, “The best way for me to survive this is to be skinny-fat.” Sound depressing, right?

Wrong.

Because you have the power to change it. You are in control. You can step into the wild.

Without the wunderkind nature we have to create a wunderkind nurture.

And that’s the purpose of SOLDIER. (Sorry, no Mako involved. And if you know what I’m talking about we can be friends.) We live in an age of endless programs, and people running around like chickens without heads. SOLDIER is a three step system created with one single intention: you’re skinny-fat, you’re in that cage, here’s how you changed every possible aspect of nurture (training, nutrition, life) to break free. And I’m not talking about just seeing change, I’m talking about really adjusting things inside — rewiring the flinch.

SOLDIER 3.0 The first stages gets the body saying, “Oh hey, these muscles? Yeah, they’re kind of important. Let’s think about them.” And, “Oh hey, this body fat? It doesn’t have to be here. Let’s use some of it up.” If you play your cards right, it’s not uncommon to drop fat and build some muscle here. It’s cruising into both muscle building and fat loss without erring too far to either end to see how the body responds.

This is where you learn the powerful barbell and bodyweight exercises that will best contribute to not only current “X” physique intentions, but also lead into exercises in the future. Some other work for fat loss is recommended, usually walking, sprinting, or rope jumping in a way that doesn’t interfere with the basic strength work.

Nutrition caters to muscle recovery but also promotes fat loss.

SOLDIER 2.0 The first stage usually works well. At some point though, the body usually says, “Alright, alright. I made some changes, but I don’t know how comfortable I am losing all of my fat. I’m going to hold onto some of it; I’m going to cherish it a bit more than the rest.”

This is where you tell the body, “There is no option. The fat? It’s gotta’ go.” This is the stubborn fat phase, and is SOLDIER 2.0, which SOLDIER 3.0 laid a foundation for. We really jam home fat loss here, but only as much as necessary. We let 3.0 run its course because it’s best for muscle. When you go severe fat loss, muscle is usually on hold, so that’s why SOLDIER 2.0 is only a ten week thing for when it counts.

We ramp up fat loss specific work and make some changes to prevent the dreaded starvation mode and the body locking up its fat cells.

SOLDIER 1.0 After 2.0 is over, you’re looking at coasting into muscle building and being happy, but there’s something you need to know: times of catabolism and breakdown stimulate for times of anabolism and build up. This sounds great for muscle, and it is, but most skinny-fat guys will have energy grubbing fat cells prowling. I call these “Gollum cells,” seeking their pressccciiiouusss.

That’s why, after 2.0, I recommend making the muscles hyperactive while bringing nutrition to more of an autopilot feel. When you do this, you bring your body to a reset point where the muscles are hyperdemanding so any extra energy you happen to take in goes there and the fat cells get downplayed majorly. You aren’t actively seeking out muscle or eating for it, but that’s the point of the reset.

This puts you in the best spot moving forward.

And this brings us to The Skinny-Fat Solution.

The Skinny-Fat Solution is a comprehensive resource packed with PDF eBooks and other useful tools that, depending on your level of interest, take you through SOLDIER. As of now, there are three levels you can go with. I’ll run through all of them now, but you should also read about my “No Ass-to-risk Guarantee” that follows.

THE STANDARD PACK (SOLDIER 3.0 ON LOCKDOWN)

The Standard Pack has everything you need to go from zero to SOLDIER 3.0 hero. It contains the training, nutrition, and lifestyle basics to start changing your body. All of the below are instantly downloaded eBook PDF documents that come together in a .ZIP file.

SOLDIER PHILOSOPHY PDF hits you with a comprehensive look at how SOLDIER comes together. It might just light a fire under your feet. (Warning: it mentions Sparta. I’ve been told that anything that incorporates Sparta must be good. Just saying.)

SOLDIER 3.0 X PHYSIQUE TRAINING PDF gives you the program and teaches you the philosophy behind muscle building, specifically in a way that’s going to cater to an “X” physique. It’s a barbell and bodyweight training program.

SOLDIER 3.0 NUTRITION PDF will have you looking at nutrients in a way a casual Google search could never teach you. It gives you the nutrition basics you need in order to make any meaningful body composition strides—how to eat for losing fat, yet also what to consider for muscle repair and growth.

SOLDIER 3.0 QUICK REFERENCE GUIDE PDF gives you the most important nuggets of information from the training, nutrition, and posture/movement guides in one handy dandy place.

SOLDIER 3.0 POSTURE & MOVEMENT PDF teaches you how move. Period. It dissects the fundamental human movements in the squat, press, pull, and hinge, and also guts the issue of posture (as it’s often a skinny-fat sore spot).

SOLDIER 3.0 EXERCISE BREAKDOWN PDFbreaks down each “main” lift within the program and gives suggestions for substitutions. It also gives links to YouTube videos for demonstrations and is chock full of pictures and diagnosing common problems.

(6) SOLDIER 3.0 KITCHEN AND LIFE VOODOO sets you straight. Let’s face it. This journey effects everyone around you. This document is the real gem, in my opinion. It gives you some recipes and kitchen tricks as well as some tips on how to integrate changes into your lifestyle. It’s the stuff no one talks about, yet everyone does behind the scenes. How do you deal with nutrition habits at work? How do you deal with changing your life without de-friending your friends? How do you cook food in a time efficient way? How do you *gasp* enjoy eating vegetables? What spices make food taste good? Why is cheese the greatest thing in the world? (OK, so I don’t exactly tackle that last issue, but I’ll admit to the premise of it.)

+ FREE UPDATES FOR LIFE AND EMAIL CONTACT. I keep in touch with all buyers via email, sending them product updates and anything that crosses my nose that may be useful. This is why people that buy are students more than anything else.

THE HYPER PACK (SOLDIER 3.0-1.0 ON LOCKDOWN)

The Hyper Pack includes everything within the Standard Pack plus these extra PDF documents. The Hyper Pack is designed to give you what you need to complete every phase of SOLDIER on your own. All of these are delivered together inside one .ZIP file.

SOLDIER 2.0: THE STUBBORN FAT LOSS PDF , which outlines nutrition and training changes to help you adjust to the fat loss wall and prevent the dreaded starvation mode. It also teaches you about the wall itself so you don’t exhaust the usefulness of this type of training. Crazily enough, this is the time when you probably should eat more here and there. This takes you through that.

SOLDIER 1.0: THE HYPERMUSCLE QUEST PDF, which tells you what you need to know about your new body, specifically that it probably wants to get fat again. Your fat cells are like Gollum in that they want their prescciioussss energy back. Inside, it also outlines the high frequency training philosophy that I like to use in this phase, which is how to combine high frequency bodyweight training and barbell training in a way that best fits your situation. It also shows you how to go about dialing back your nutrition so you’re not fat loss loopy, but yet at the same time not going into bulk mode. The goal is to “normalize” your body so that it cares more about muscle than fat. Warning: a side effect of this is usually getting jacked; just thought I’d let you know. SOLDIER 1.0 also begins to talk about how to transform some of the staple exercises into more powerful “X” physique exercises.

GMB PERFECTING THE PULL-UP PDF, I’m just going to lay it out there: I treat the barbell deadlift and chin-up like gold. Because they are gold. And because gold is important, I called in my friends over at Gold Medal Bodies to give you some training tips for the pull-up. Ryan Hurst (former gymnast) gives you a progression and proper form to go from 0 to 1 pull-up, and then even some advanced training suggestions.

THE INTERNAL MONOLOGUE PDF, I took pictures throughout the first year of my transformation. This PDF is a ‘lil special egg in the lot in that I self coach myself along the way from where I sit now. For instance, a few months in I actually look fatter than in the beginning because of how my body was losing fat. Just little informative nuggets like this I thought would be valuable.

+ THE STANDARD PACK

BONUS: The Hyper Pack is the Ultima Pack for the time being. With this option, you also get access to the membership area, forums, and coaching website. See Ultima Pack description for more details. Feels good, right?

THE ULTIMA PACK (SOLDIER 3.0-1.0 ON LOCKDOWN WITH PERSONALIZED FEEDBACK)

The Ultima Pack contains everything within the Standard and Hyper Packs, but also lifetime access to the “inner circle” coaching website. Like the Hyper Pack, it’s designed to take you through the entire SOLDIER system, but has much more of a personalized, community focus for those that need or want it. They PDFs and instructions for access are send immediately upon purchase.

ACCESS TO THE INNER CIRCLE for community support and also EXTRA courses. See, this isn’t The Skinny-Fat Solution’s first rodeo. I’ve had previous versions that make an appearance with the rationale of why I might have changed things, so there are different strategies there for those that might do better. Like I said: it’s a personalized kind of place. There’s a forum where you can get feedback on exercise form, additional learning courses, regularly scheduled face time (via Google+ / GoToMeeting) calls.

+ THE HYPER PACK

+ THE STANDARD PACK

–

Because this membership area isn’t quite pristine and still in beta, I can’t justify selling this membership solo. That’s why the Hyper Pack is the Ultima Pack right now. Buy purchasing the Hyper Pack this instant, you’ll actually be an Ultima Pack owner with all of the perks of an Ultima for life. Sweet, right? Come inside, introduce yourself, and help me make it an awesome place.

Breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice. Your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Your mind is swimming with ideas. It has to be. I know mine was.

There’s simply too much out there. P90X. Pilates. Bulking. Cutting. This method. That method. This gidget. That gadget. It’s overload. And sadly, most of it doesn’t work for us. I fell for the instant ab solutions when I was younger. (I even had one of those electrostimulation ab belts — one of my most embarrassing secrets.)

But I’ve done them all. I know your ultra low carb experiment zapped away your muscle. I know P90X didn’t put on the muscle you wanted it to and probably ruined your knees. I know your bulks left you with more fat than muscle. I know because I’ve been there. And I know what’s worked best for me and I can confidently say SOLDIER is that system.

Don’t make the same mistakes I made.

The question ISN’T if you have what it takes, it’s how much time you’re going to waste — how big of a hole you’re going to dig for yourself. It’s no coincidence that you’ve made it this far. You have what it takes. But the more important matter at hand: not getting lost in the thicket so that you can start making progress now. Every day of moving in the opposite direction carries potential irreversible damage.

If this means as much to you as it did to me, you can’t waste any second of your time — or dollar from your wallet — on something that sends you backwards in progress. That’s my back. Those are stretch marks. There. Forever. I could have prevented them by taking action quicker.

So you have a choice: You can stay in your cage. Or you can become king.

Here are some people that chose the latter. Will you be next?

Every document within the Skinny-Fat Solution are PDF files that are compatible with ADOBE and other like PDF readers. They come in a .zip file, which most operating systems can inherently unzip. There are no physical products shipped. And breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

What Others Are Saying

Anthony Mychal is one of the few people whose advice I trust implicitly, and it wouldn’t be hyperbolic to say his teaching has changed my life.

As a former skinny-fat (physically, at least!) looking to add muscle after reaching my solid base, his articles, and the TSFS / Chaos Bulk resources in particular, address my situation perfectly. He doesn’t just prescribe boilerplate sets of lifts, but also tackles the nutrition; lifestyle; and, importantly, the psychological baggage that comes with this body type.

I was lucky enough to jump on the Skinny-Fat Solution charter group membership, and being part of the Skinny Fat Solution coaching group has allowed me a privileged position where Anthony is on hand to offer advice and answer students’ specific questions and concerns. He is always exceptionally supportive, celebrating our achievements with us, without being afraid to dish out a bit of “tough love” where necessary (something I’ve benefited from on more than one occasion!).

In short, I am proud to call him my mentor, and hope to be able to do so for many years to come.

Dajve Green

The “before” pictures here were taken before I found Anthony. I was able to lose some fat with “traditional” bodybuilding methods — frequent meals, no alcohol, etc. But I spent years bulking and cutting, only to get no where. It was SO frustrating.

Enter Anthony and his abundance of Skinny-Fat information, and I was able to stay stay pretty lean, gain strength, and gain muscle. I FINALLY feel like I’m making real progress, and Anthony has BY FAR been the biggest positive influence in that regard.

Oh yeah, I forgot to mention one more BIG thing. I was one of the biggest offenders of program hopping. There are soooo many resources out there, that are so different, and claim to be the best. I think I tried everything under the sun! Once I adopted Anthony’s policy to stick to a program, practice the Great Eight, and gauge my progress…things started to click!

Mike Gage

I used to be your classic skinny-fat ectomorph. My body composition was born from too many video games and too little physical activity—a lifestyle that also caused debilitating back pain for me as a teenager. I was called names. Teased. I wasn’t comfortable in my own skin. I didn’t enjoy the way I looked.

At the end of 2008, I started exercising regularly. Training was usually three days per week with an hour of aerobic work thrown in. This exercise alone (without dietary considerations) helped with both weight loss and my back pain. But like most people, I fell into the trap of “bulking.” I got thicker, but my muscles didn’t exactly come along for the ride. Bulking didn’t go as planned.

In 2011, I fully bought into what Anthony preached, which turned out being a great decision because it worked. I started looking lean and athletic. My body felt better day by day and I lost 15kg in a relatively short time period. Every exercise I did improved. My pull-ups (that Anthony puts such high praise on) went from 3-4 reps per set to 11 reps per set.

All in all, Anthony’s perspective, and Anthony’s website helped me create not only a better body, but also a better life. I look and feel better than I ever have before.

Johannes Dee

It’s only a small exaggeration to say that Anthony saved my life because I really didn’t have much of one before. My entire life revolved around training. Working out was negatively impacting my life as it had put a strain on my finances (food, memberships, supplements etc.), my relationships with friends and family (go grab a pint? no way!), and my career because all my time and mental focus was being spent on this obsession.

But even with all of that sacrifice, I made very little noticeable gains. Everyone else worked out moderately, never followed any specific diet, and yet they were all in way better shape than me. I tried all of their routines but they didn’t work. I did every fad diet and internet program which just entered me into a cycle of constant failure and frustration. When I began working with personal trainers they attributed my lack of progress to not dieting strictly enough, not enough supplements, or that I was wasn’t pushing myself, or trying hard enough. Wrong.

I found that a problem with a lot of trainers is that many of them have been in shape their whole lives, and believe that those who are out of shape are lazy and make poor diet choices. If you have found your way here, chances are that this does not describe you. Most trainers don’t believe in body types, have no clue about frustration, failure, and the emotional weight of being embarrassed about your body.

What makes Anthony different from all the other trainers out there is that he can empathize with the skinny-fat ectomorph because he has walked in our shoes. He recognizes our struggle and truly understands what we are trying to achieve. His guidance has been both motivational and inspirational to me. The main thing that I think gives him an edge over everyone else is experience. He has been working with his own stubborn body his whole life. Not only has he figured it out for himself but he has helped many others in the same situation. This makes the likelihood of his methods working for you much greater as a good chunk of the guess work has been done. He acknowledges that we must train differently than the average person, and has solutions for our bodies’ stubborn nature.

I’ve learned about the mental aspect of training, which is often forgotten, and it has been beneficial not only to my training but in other areas of my life too. Our bodies react to stress, both physical and mental, in a different manor than the rest of the world. I still train hard and consistently but I never exceed what my body or my mind can take.

My results are that I am the best physical shape that I have ever been in. I have the lowest body fat percentage ever, greatest definition, increased flexibility, and increased aerobic endurance. I look great, feel great, and am comfortable with my shirt off. I train in a way that has become my lifestyle which means that it’s all uphill from here. I’ve finally found a method of training that is giving me real and noticeable results. I got my life back and I got the confidence that I always wanted.

Greg Keyes

Years ago, when I started training, everything I did was more or less the exact opposite of what Anthony teaches. In the few years I had been training I only made small gains relative to how much effort, time and energy I was pumping into my workouts! Before long my skinny fat body was only ever so slightly more muscular and a hell of a lot fatter. This drove me to quit working out and just giving up.

I was out of the gym for close on 4 years and had become very overweight, very weak and very very unhappy. I decided enough was enough. Doing some research lead me to a number of websites, Anthony’s being one of them. I instantly enjoyed reading his articles and the theory made sense to me. Before too long I was pumped to get started again.

I implemented his eating style, his diet tips and his training protocols. Now, a year later, I’m down 65 lbs, about 3 times stronger then when I started, and much much happier. Anthony’s help and teachings are a huge part of what got me to where I am now, and his helpful nature was very greatly appreciated.

Anthony is one of the nicest people I have ever had the pleasure to talk with. He is a seriously knowledgeable man in this field and is more then happy to share it with everyone. Even if you have a specific question and email him looking for help, he will reply. This is something that is very rare in this industry, even for “Personal” trainers that you meet in person.

I owe so much to what he has thought me, its changed my life forever. I have no doubt that he can do the same for you.

Shane Carberry

I’m not sure whether I’ll be able to fully change my body composition the way I want. But one thing I know for sure – following Anthony’s advice has changed my life! It’s much simpler, healthier and relaxed, at least in terms of training and nutrition.

I used to change workout programs and nutrition strategy every 2-3 months. I was spending hundreds of hours studying all that was available about how to lose fat and gain muscles. I always hoped that next program would be the one. It all just made me hopeless.

Anthony is not a businessmen. He’s not like most of other experts who have done big internet business in fitness. I don’t have anything against it. But this guy really wants to help people, without having any kind of financial benefit for sharing his knowledge, wisdom and advice.

As former skinny-fat ectomorph there is no better person to teach by his own experience. Besides he knows a lot about the athleticism in general. Also, very important, he is gifted to transfer his knowledge in so simple and practical way that anyone can understand and immediately apply.

Finally, I know exactly what I do and why I do that particular exercise, why I do that many sets and reps, why I eat what I eat and when I eat… It’s that simple! I just regret there was no “Anthony” some 15 years ago.

Bojan Vuina

I am excited to tell you since discovering Anthony Mychal I have found the required faith that I can reach my goals. Seeing the proof with Anthony’s transformation I now know that I too can build a more muscular body. I have been primarily on the skinny side of Skinny Fat for all my life. I am now following Anthony’s recommendations found on his blog, The Skinny Fat Solution and Chaos Bulk programs. Today I am making gains not seen after over a dozen years of lifting weights. Even after religiously following another popular skinny guy 5 x 5 program for a frustrating few years. I have learned that pull-up are vital and I need to do bicep curls in order to reach my goals. I highly endorse Anthony’s recommendations and his products.

Gary Frank

Ant’s approach to strength, conditioning and nutrition is unique in that he has taken the logic and common sense of some of the best in the game and applied his own experiences and knowledge to create systems and ideas tailored towards those of us from a genetically disadvantaged background. On a personal level, Ant’s writing and guidance has finally got my training and nutrition moving forward after years of spinning my wheels. I look better than ever before, and although I have a long way to go to reach my physique and strength goals, I know that Ant’s guidance will help get me there. His ideas just make a lot of sense, and he presents them in such a way so as to make the seemingly complex easy to understand. He is also conscientious; on many occasions I have pestered him with mundane, interesting or challenging questions, and I have always received a reply. His products deliver great value for money, and if you have a question, he will answer it. What more could you want?!

Toby Griffiths

I had two big problems with my body. First, I didn’t like it. Second, I had lower back pain. Sitting in a chair all day really takes it’s toll. I thought I was helpless.

Then I found Anthony’s blog, and read The Skinny Fat Solution. Everything that Anthony teaches with The Skinny-Fat Solution helped me so much, the exercises, the nutrition guide, and even down to the way of life that he proposes.

Now I’m not only free from back pain, but I’m also happier with my body. It’s a journey and I’m just starting, but I can already tell that it will be a sweet ride. I’m stronger than I’ve ever been, and I only look forward to the future. There are a lot of fitness guys who teach how to train. Only a few teach how to train in a healthy manner. And not many have the empathy of Anthony.

Jorge Rodighiero

No-Ass-to-Risk Guarantee Continued

Let’s start back from the top: My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Second, the training program makes use of barbell training. There is no alternative program, because I don’t compromise my stones (what I feel works best) to appease others. In order to introduce those unfamiliar, I created the “Dissecting the Great Eight,” “Perfecting the Pull-up,” and “Leveling Up the Upper Chest” guides to truly turn over everything I program. It’s fully comprehensive.

The nutrition protocol makes use of intermittent fasting, which is going for prolonged times without food. The best way to think of intermittent fasting: it’s a nutrition strategy that has you skip breakfast and eat lighter through out the day.

In regard to typical results, I always give the same disclaimer with any digital product: One of two things will happen when you buy my products. Either A: You might buy it and never use it. You might even return it because you’re too lazy to use it, read it, or value what’s inside. Or B: you’ll get it, follow through with the plan, learn something new about yourself, and see the resultant knowledge shine through with improvements in your body or life. Things with the body take hard work. If you’re willing to chip in your share you won’t be disappointed.

If you want to purchase any of these guides alone, or if you have any questions…

|| anthony -at- anthonymychal.com ||

Email me. I’m a human, so I understand if you have any questions. And yes, I’ll personally respond.

[allenmendezsr]

The Skinny Fat Solution

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The Skinny Fat Solution

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Somewhere in Africa, a lion sits in the wild.

He wakes up to unknown food rations, weather patterns, and dangers. Yet he’s bold enough to handle his own life. His survival is his responsibility, and his responsibility alone.

Somewhere in a zoo, a lion sits in a cage.

He’s given food, shelter, and a safeguard from danger. He’s but a pawn, and not in charge of his own life.

Both of these creatures are lions; only one is king.

They have the same hardware — they’re made up of the same anatomical “stuff” — but the software makes all the difference.

Skinny-fat? You’re living in a unique cage.

Your software is broken. Your fat cells complicate things. Your body needs built back up in a specific way not only from a muscular proportion standpoint, but also from a overall body composition sequence standpoint.

I know these things because I was once in the skinny-fat cage.

I’ve come to be known as a skinny-fat guru of sorts, and I’m proud of that because I share your scars. Wider hips. Stretch marks on my lower back. Oh yes, the string bean arms, small wrists, lower chest fat, narrow shoulders, and the entire skinny-fat package was one there. But I’ve since learned how to live out there in the wild, and I’d like to help you do the same.

That’s why, when I had the chance to write for Arnold Schwarzenegger’s personal website, I wrote about skinny-fat syndrome. Now, I’ve been published a lot of places. But Arnold’s personal website? And skinny-fat as my topic of choice? That should tell you everything you need to know about me. (And maybe that Goku turning Super Saiyan changed my life. There was also this thing where a chick told me I had girl boobs in my skinny-fat heyday, but . . .)

It’s a complicated cage. It’s not one most people deal with, and here’s why this matters to you.

We typically learn from those that came before us and have done what we want to do. The problem with this for us? Most people that have done what we want to do didn’t start skinny-fat.

Those fat cells you have? They complicate things. Fat cells don’t really die. They shrink, but they’re always there. If you’ve filled them up in the past, chances are they’re prone to refill. This is something I call a flinch to fat. Your body, for whatever reason, has decided that flinching extra energy and nutrients to fat cells is a good idea, and so it’s going to be a factor. It will always be a factor.

Why is it important? Because true-skinny guys don’t often have a flinch to fat. True-skinny guys, when they start training, carve out one path to muscle. The flow follows that one path. That’s why they can chow down on peanut butter and jelly sandwiches all day and gain muscle without turning into lard. But if you’re skinny-fat?

You already have a path to body fat that’s paved and frequently travelled. The goal isn’t necessarily “fat loss” because that does nothing to fix what’s familiar. When you stop going fat loss berserk, you still have the paved path. And you’ll probably just get fat again. Now, fat loss is a part of the overall goal, but it isn’t the real goal. The real goal is to rewire the flinch.

Your body proportions also complicate things. You have a unique build. Not only do you need to use the worthwhile training methods that will actually build muscle, you have to be mindful of where that muscle is going to end up. A great muscle building program might not be great for you because, although you probably need muscle to build a good body, you need muscle in the right places.

Old school physical culturalists like Vince Gironda pioneered this idea with his relentless quest for an “X” shaped physique. This is important for you, too. It’s not always about “as much muscle as possible,” but rather about as much muscle possible in the right places. Physique is like a sculpture in that it’s an illusion. You can look a lot better with less clay if you know how to shape it right. But there’s a fine balance between getting overly detailed and prissy vs. knowing when to throw down hunks of clay in the right places vs. throwing down hunks of clay haphazardly. We need to be in the middle.

People are different. You are different. We can’t deny that some have better genetics for carrying and building muscle and being lean.

We don’t usually don’t fall in that bucket. Smaller and thinner bones make for smaller muscles generally. (I can wrap my fingers around my wrist and touch pinky to thumb.) The wunderkinds might have more muscle naturally or might build muscle with less effort or might build muscle using less effective exercises. Sadly, most people that “make it” don’t come from our background.

Our background, our “cage,” is a product of three things: nature (genetics), nurture (culture), and good old random chance.

It’s not that you can’t build muscle, it’s just that you can’t build muscle the same way the wunderkind does. Nurture is one third of the equation. You have control over this. Our body is aware of the world that it’s in, and so it “works” based upon this feedback. You created an environment in which your body said, “The best way for me to survive this is to be skinny-fat.” Sound depressing, right?

Wrong.

Because you have the power to change it. You are in control. You can step into the wild.

Without the wunderkind nature we have to create a wunderkind nurture.

And that’s the purpose of SOLDIER. (Sorry, no Mako involved. And if you know what I’m talking about we can be friends.) We live in an age of endless programs, and people running around like chickens without heads. SOLDIER is a three step system created with one single intention: you’re skinny-fat, you’re in that cage, here’s how you changed every possible aspect of nurture (training, nutrition, life) to break free. And I’m not talking about just seeing change, I’m talking about really adjusting things inside — rewiring the flinch.

SOLDIER 3.0 The first stages gets the body saying, “Oh hey, these muscles? Yeah, they’re kind of important. Let’s think about them.” And, “Oh hey, this body fat? It doesn’t have to be here. Let’s use some of it up.” If you play your cards right, it’s not uncommon to drop fat and build some muscle here. It’s cruising into both muscle building and fat loss without erring too far to either end to see how the body responds.

This is where you learn the powerful barbell and bodyweight exercises that will best contribute to not only current “X” physique intentions, but also lead into exercises in the future. Some other work for fat loss is recommended, usually walking, sprinting, or rope jumping in a way that doesn’t interfere with the basic strength work.

Nutrition caters to muscle recovery but also promotes fat loss.

SOLDIER 2.0 The first stage usually works well. At some point though, the body usually says, “Alright, alright. I made some changes, but I don’t know how comfortable I am losing all of my fat. I’m going to hold onto some of it; I’m going to cherish it a bit more than the rest.”

This is where you tell the body, “There is no option. The fat? It’s gotta’ go.” This is the stubborn fat phase, and is SOLDIER 2.0, which SOLDIER 3.0 laid a foundation for. We really jam home fat loss here, but only as much as necessary. We let 3.0 run its course because it’s best for muscle. When you go severe fat loss, muscle is usually on hold, so that’s why SOLDIER 2.0 is only a ten week thing for when it counts.

We ramp up fat loss specific work and make some changes to prevent the dreaded starvation mode and the body locking up its fat cells.

SOLDIER 1.0 After 2.0 is over, you’re looking at coasting into muscle building and being happy, but there’s something you need to know: times of catabolism and breakdown stimulate for times of anabolism and build up. This sounds great for muscle, and it is, but most skinny-fat guys will have energy grubbing fat cells prowling. I call these “Gollum cells,” seeking their pressccciiiouusss.

That’s why, after 2.0, I recommend making the muscles hyperactive while bringing nutrition to more of an autopilot feel. When you do this, you bring your body to a reset point where the muscles are hyperdemanding so any extra energy you happen to take in goes there and the fat cells get downplayed majorly. You aren’t actively seeking out muscle or eating for it, but that’s the point of the reset.

This puts you in the best spot moving forward.

And this brings us to The Skinny-Fat Solution.

The Skinny-Fat Solution is a comprehensive resource packed with PDF eBooks and other useful tools that, depending on your level of interest, take you through SOLDIER. As of now, there are three levels you can go with. I’ll run through all of them now, but you should also read about my “No Ass-to-risk Guarantee” that follows.

THE STANDARD PACK (SOLDIER 3.0 ON LOCKDOWN)

The Standard Pack has everything you need to go from zero to SOLDIER 3.0 hero. It contains the training, nutrition, and lifestyle basics to start changing your body. All of the below are instantly downloaded eBook PDF documents that come together in a .ZIP file.

SOLDIER PHILOSOPHY PDF hits you with a comprehensive look at how SOLDIER comes together. It might just light a fire under your feet. (Warning: it mentions Sparta. I’ve been told that anything that incorporates Sparta must be good. Just saying.)

SOLDIER 3.0 X PHYSIQUE TRAINING PDF gives you the program and teaches you the philosophy behind muscle building, specifically in a way that’s going to cater to an “X” physique. It’s a barbell and bodyweight training program.

SOLDIER 3.0 NUTRITION PDF will have you looking at nutrients in a way a casual Google search could never teach you. It gives you the nutrition basics you need in order to make any meaningful body composition strides—how to eat for losing fat, yet also what to consider for muscle repair and growth.

SOLDIER 3.0 QUICK REFERENCE GUIDE PDF gives you the most important nuggets of information from the training, nutrition, and posture/movement guides in one handy dandy place.

SOLDIER 3.0 POSTURE & MOVEMENT PDF teaches you how move. Period. It dissects the fundamental human movements in the squat, press, pull, and hinge, and also guts the issue of posture (as it’s often a skinny-fat sore spot).

SOLDIER 3.0 EXERCISE BREAKDOWN PDFbreaks down each “main” lift within the program and gives suggestions for substitutions. It also gives links to YouTube videos for demonstrations and is chock full of pictures and diagnosing common problems.

(6) SOLDIER 3.0 KITCHEN AND LIFE VOODOO sets you straight. Let’s face it. This journey effects everyone around you. This document is the real gem, in my opinion. It gives you some recipes and kitchen tricks as well as some tips on how to integrate changes into your lifestyle. It’s the stuff no one talks about, yet everyone does behind the scenes. How do you deal with nutrition habits at work? How do you deal with changing your life without de-friending your friends? How do you cook food in a time efficient way? How do you *gasp* enjoy eating vegetables? What spices make food taste good? Why is cheese the greatest thing in the world? (OK, so I don’t exactly tackle that last issue, but I’ll admit to the premise of it.)

+ FREE UPDATES FOR LIFE AND EMAIL CONTACT. I keep in touch with all buyers via email, sending them product updates and anything that crosses my nose that may be useful. This is why people that buy are students more than anything else.

THE HYPER PACK (SOLDIER 3.0-1.0 ON LOCKDOWN)

The Hyper Pack includes everything within the Standard Pack plus these extra PDF documents. The Hyper Pack is designed to give you what you need to complete every phase of SOLDIER on your own. All of these are delivered together inside one .ZIP file.

SOLDIER 2.0: THE STUBBORN FAT LOSS PDF , which outlines nutrition and training changes to help you adjust to the fat loss wall and prevent the dreaded starvation mode. It also teaches you about the wall itself so you don’t exhaust the usefulness of this type of training. Crazily enough, this is the time when you probably should eat more here and there. This takes you through that.

SOLDIER 1.0: THE HYPERMUSCLE QUEST PDF, which tells you what you need to know about your new body, specifically that it probably wants to get fat again. Your fat cells are like Gollum in that they want their prescciioussss energy back. Inside, it also outlines the high frequency training philosophy that I like to use in this phase, which is how to combine high frequency bodyweight training and barbell training in a way that best fits your situation. It also shows you how to go about dialing back your nutrition so you’re not fat loss loopy, but yet at the same time not going into bulk mode. The goal is to “normalize” your body so that it cares more about muscle than fat. Warning: a side effect of this is usually getting jacked; just thought I’d let you know. SOLDIER 1.0 also begins to talk about how to transform some of the staple exercises into more powerful “X” physique exercises.

GMB PERFECTING THE PULL-UP PDF, I’m just going to lay it out there: I treat the barbell deadlift and chin-up like gold. Because they are gold. And because gold is important, I called in my friends over at Gold Medal Bodies to give you some training tips for the pull-up. Ryan Hurst (former gymnast) gives you a progression and proper form to go from 0 to 1 pull-up, and then even some advanced training suggestions.

THE INTERNAL MONOLOGUE PDF, I took pictures throughout the first year of my transformation. This PDF is a ‘lil special egg in the lot in that I self coach myself along the way from where I sit now. For instance, a few months in I actually look fatter than in the beginning because of how my body was losing fat. Just little informative nuggets like this I thought would be valuable.

+ THE STANDARD PACK

BONUS: The Hyper Pack is the Ultima Pack for the time being. With this option, you also get access to the membership area, forums, and coaching website. See Ultima Pack description for more details. Feels good, right?

THE ULTIMA PACK (SOLDIER 3.0-1.0 ON LOCKDOWN WITH PERSONALIZED FEEDBACK)

The Ultima Pack contains everything within the Standard and Hyper Packs, but also lifetime access to the “inner circle” coaching website. Like the Hyper Pack, it’s designed to take you through the entire SOLDIER system, but has much more of a personalized, community focus for those that need or want it. They PDFs and instructions for access are send immediately upon purchase.

ACCESS TO THE INNER CIRCLE for community support and also EXTRA courses. See, this isn’t The Skinny-Fat Solution’s first rodeo. I’ve had previous versions that make an appearance with the rationale of why I might have changed things, so there are different strategies there for those that might do better. Like I said: it’s a personalized kind of place. There’s a forum where you can get feedback on exercise form, additional learning courses, regularly scheduled face time (via Google+ / GoToMeeting) calls.

+ THE HYPER PACK

+ THE STANDARD PACK

–

Because this membership area isn’t quite pristine and still in beta, I can’t justify selling this membership solo. That’s why the Hyper Pack is the Ultima Pack right now. Buy purchasing the Hyper Pack this instant, you’ll actually be an Ultima Pack owner with all of the perks of an Ultima for life. Sweet, right? Come inside, introduce yourself, and help me make it an awesome place.

Breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice. Your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Your mind is swimming with ideas. It has to be. I know mine was.

There’s simply too much out there. P90X. Pilates. Bulking. Cutting. This method. That method. This gidget. That gadget. It’s overload. And sadly, most of it doesn’t work for us. I fell for the instant ab solutions when I was younger. (I even had one of those electrostimulation ab belts — one of my most embarrassing secrets.)

But I’ve done them all. I know your ultra low carb experiment zapped away your muscle. I know P90X didn’t put on the muscle you wanted it to and probably ruined your knees. I know your bulks left you with more fat than muscle. I know because I’ve been there. And I know what’s worked best for me and I can confidently say SOLDIER is that system.

Don’t make the same mistakes I made.

The question ISN’T if you have what it takes, it’s how much time you’re going to waste — how big of a hole you’re going to dig for yourself. It’s no coincidence that you’ve made it this far. You have what it takes. But the more important matter at hand: not getting lost in the thicket so that you can start making progress now. Every day of moving in the opposite direction carries potential irreversible damage.

If this means as much to you as it did to me, you can’t waste any second of your time — or dollar from your wallet — on something that sends you backwards in progress. That’s my back. Those are stretch marks. There. Forever. I could have prevented them by taking action quicker.

So you have a choice: You can stay in your cage. Or you can become king.

Here are some people that chose the latter. Will you be next?

Every document within the Skinny-Fat Solution are PDF files that are compatible with ADOBE and other like PDF readers. They come in a .zip file, which most operating systems can inherently unzip. There are no physical products shipped. And breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

What Others Are Saying

Anthony Mychal is one of the few people whose advice I trust implicitly, and it wouldn’t be hyperbolic to say his teaching has changed my life.

As a former skinny-fat (physically, at least!) looking to add muscle after reaching my solid base, his articles, and the TSFS / Chaos Bulk resources in particular, address my situation perfectly. He doesn’t just prescribe boilerplate sets of lifts, but also tackles the nutrition; lifestyle; and, importantly, the psychological baggage that comes with this body type.

I was lucky enough to jump on the Skinny-Fat Solution charter group membership, and being part of the Skinny Fat Solution coaching group has allowed me a privileged position where Anthony is on hand to offer advice and answer students’ specific questions and concerns. He is always exceptionally supportive, celebrating our achievements with us, without being afraid to dish out a bit of “tough love” where necessary (something I’ve benefited from on more than one occasion!).

In short, I am proud to call him my mentor, and hope to be able to do so for many years to come.

Dajve Green

The “before” pictures here were taken before I found Anthony. I was able to lose some fat with “traditional” bodybuilding methods — frequent meals, no alcohol, etc. But I spent years bulking and cutting, only to get no where. It was SO frustrating.

Enter Anthony and his abundance of Skinny-Fat information, and I was able to stay stay pretty lean, gain strength, and gain muscle. I FINALLY feel like I’m making real progress, and Anthony has BY FAR been the biggest positive influence in that regard.

Oh yeah, I forgot to mention one more BIG thing. I was one of the biggest offenders of program hopping. There are soooo many resources out there, that are so different, and claim to be the best. I think I tried everything under the sun! Once I adopted Anthony’s policy to stick to a program, practice the Great Eight, and gauge my progress…things started to click!

Mike Gage

I used to be your classic skinny-fat ectomorph. My body composition was born from too many video games and too little physical activity—a lifestyle that also caused debilitating back pain for me as a teenager. I was called names. Teased. I wasn’t comfortable in my own skin. I didn’t enjoy the way I looked.

At the end of 2008, I started exercising regularly. Training was usually three days per week with an hour of aerobic work thrown in. This exercise alone (without dietary considerations) helped with both weight loss and my back pain. But like most people, I fell into the trap of “bulking.” I got thicker, but my muscles didn’t exactly come along for the ride. Bulking didn’t go as planned.

In 2011, I fully bought into what Anthony preached, which turned out being a great decision because it worked. I started looking lean and athletic. My body felt better day by day and I lost 15kg in a relatively short time period. Every exercise I did improved. My pull-ups (that Anthony puts such high praise on) went from 3-4 reps per set to 11 reps per set.

All in all, Anthony’s perspective, and Anthony’s website helped me create not only a better body, but also a better life. I look and feel better than I ever have before.

Johannes Dee

It’s only a small exaggeration to say that Anthony saved my life because I really didn’t have much of one before. My entire life revolved around training. Working out was negatively impacting my life as it had put a strain on my finances (food, memberships, supplements etc.), my relationships with friends and family (go grab a pint? no way!), and my career because all my time and mental focus was being spent on this obsession.

But even with all of that sacrifice, I made very little noticeable gains. Everyone else worked out moderately, never followed any specific diet, and yet they were all in way better shape than me. I tried all of their routines but they didn’t work. I did every fad diet and internet program which just entered me into a cycle of constant failure and frustration. When I began working with personal trainers they attributed my lack of progress to not dieting strictly enough, not enough supplements, or that I was wasn’t pushing myself, or trying hard enough. Wrong.

I found that a problem with a lot of trainers is that many of them have been in shape their whole lives, and believe that those who are out of shape are lazy and make poor diet choices. If you have found your way here, chances are that this does not describe you. Most trainers don’t believe in body types, have no clue about frustration, failure, and the emotional weight of being embarrassed about your body.

What makes Anthony different from all the other trainers out there is that he can empathize with the skinny-fat ectomorph because he has walked in our shoes. He recognizes our struggle and truly understands what we are trying to achieve. His guidance has been both motivational and inspirational to me. The main thing that I think gives him an edge over everyone else is experience. He has been working with his own stubborn body his whole life. Not only has he figured it out for himself but he has helped many others in the same situation. This makes the likelihood of his methods working for you much greater as a good chunk of the guess work has been done. He acknowledges that we must train differently than the average person, and has solutions for our bodies’ stubborn nature.

I’ve learned about the mental aspect of training, which is often forgotten, and it has been beneficial not only to my training but in other areas of my life too. Our bodies react to stress, both physical and mental, in a different manor than the rest of the world. I still train hard and consistently but I never exceed what my body or my mind can take.

My results are that I am the best physical shape that I have ever been in. I have the lowest body fat percentage ever, greatest definition, increased flexibility, and increased aerobic endurance. I look great, feel great, and am comfortable with my shirt off. I train in a way that has become my lifestyle which means that it’s all uphill from here. I’ve finally found a method of training that is giving me real and noticeable results. I got my life back and I got the confidence that I always wanted.

Greg Keyes

Years ago, when I started training, everything I did was more or less the exact opposite of what Anthony teaches. In the few years I had been training I only made small gains relative to how much effort, time and energy I was pumping into my workouts! Before long my skinny fat body was only ever so slightly more muscular and a hell of a lot fatter. This drove me to quit working out and just giving up.

I was out of the gym for close on 4 years and had become very overweight, very weak and very very unhappy. I decided enough was enough. Doing some research lead me to a number of websites, Anthony’s being one of them. I instantly enjoyed reading his articles and the theory made sense to me. Before too long I was pumped to get started again.

I implemented his eating style, his diet tips and his training protocols. Now, a year later, I’m down 65 lbs, about 3 times stronger then when I started, and much much happier. Anthony’s help and teachings are a huge part of what got me to where I am now, and his helpful nature was very greatly appreciated.

Anthony is one of the nicest people I have ever had the pleasure to talk with. He is a seriously knowledgeable man in this field and is more then happy to share it with everyone. Even if you have a specific question and email him looking for help, he will reply. This is something that is very rare in this industry, even for “Personal” trainers that you meet in person.

I owe so much to what he has thought me, its changed my life forever. I have no doubt that he can do the same for you.

Shane Carberry

I’m not sure whether I’ll be able to fully change my body composition the way I want. But one thing I know for sure – following Anthony’s advice has changed my life! It’s much simpler, healthier and relaxed, at least in terms of training and nutrition.

I used to change workout programs and nutrition strategy every 2-3 months. I was spending hundreds of hours studying all that was available about how to lose fat and gain muscles. I always hoped that next program would be the one. It all just made me hopeless.

Anthony is not a businessmen. He’s not like most of other experts who have done big internet business in fitness. I don’t have anything against it. But this guy really wants to help people, without having any kind of financial benefit for sharing his knowledge, wisdom and advice.

As former skinny-fat ectomorph there is no better person to teach by his own experience. Besides he knows a lot about the athleticism in general. Also, very important, he is gifted to transfer his knowledge in so simple and practical way that anyone can understand and immediately apply.

Finally, I know exactly what I do and why I do that particular exercise, why I do that many sets and reps, why I eat what I eat and when I eat… It’s that simple! I just regret there was no “Anthony” some 15 years ago.

Bojan Vuina

I am excited to tell you since discovering Anthony Mychal I have found the required faith that I can reach my goals. Seeing the proof with Anthony’s transformation I now know that I too can build a more muscular body. I have been primarily on the skinny side of Skinny Fat for all my life. I am now following Anthony’s recommendations found on his blog, The Skinny Fat Solution and Chaos Bulk programs. Today I am making gains not seen after over a dozen years of lifting weights. Even after religiously following another popular skinny guy 5 x 5 program for a frustrating few years. I have learned that pull-up are vital and I need to do bicep curls in order to reach my goals. I highly endorse Anthony’s recommendations and his products.

Gary Frank

Ant’s approach to strength, conditioning and nutrition is unique in that he has taken the logic and common sense of some of the best in the game and applied his own experiences and knowledge to create systems and ideas tailored towards those of us from a genetically disadvantaged background. On a personal level, Ant’s writing and guidance has finally got my training and nutrition moving forward after years of spinning my wheels. I look better than ever before, and although I have a long way to go to reach my physique and strength goals, I know that Ant’s guidance will help get me there. His ideas just make a lot of sense, and he presents them in such a way so as to make the seemingly complex easy to understand. He is also conscientious; on many occasions I have pestered him with mundane, interesting or challenging questions, and I have always received a reply. His products deliver great value for money, and if you have a question, he will answer it. What more could you want?!

Toby Griffiths

I had two big problems with my body. First, I didn’t like it. Second, I had lower back pain. Sitting in a chair all day really takes it’s toll. I thought I was helpless.

Then I found Anthony’s blog, and read The Skinny Fat Solution. Everything that Anthony teaches with The Skinny-Fat Solution helped me so much, the exercises, the nutrition guide, and even down to the way of life that he proposes.

Now I’m not only free from back pain, but I’m also happier with my body. It’s a journey and I’m just starting, but I can already tell that it will be a sweet ride. I’m stronger than I’ve ever been, and I only look forward to the future. There are a lot of fitness guys who teach how to train. Only a few teach how to train in a healthy manner. And not many have the empathy of Anthony.

Jorge Rodighiero

No-Ass-to-Risk Guarantee Continued

Let’s start back from the top: My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Second, the training program makes use of barbell training. There is no alternative program, because I don’t compromise my stones (what I feel works best) to appease others. In order to introduce those unfamiliar, I created the “Dissecting the Great Eight,” “Perfecting the Pull-up,” and “Leveling Up the Upper Chest” guides to truly turn over everything I program. It’s fully comprehensive.

The nutrition protocol makes use of intermittent fasting, which is going for prolonged times without food. The best way to think of intermittent fasting: it’s a nutrition strategy that has you skip breakfast and eat lighter through out the day.

In regard to typical results, I always give the same disclaimer with any digital product: One of two things will happen when you buy my products. Either A: You might buy it and never use it. You might even return it because you’re too lazy to use it, read it, or value what’s inside. Or B: you’ll get it, follow through with the plan, learn something new about yourself, and see the resultant knowledge shine through with improvements in your body or life. Things with the body take hard work. If you’re willing to chip in your share you won’t be disappointed.

If you want to purchase any of these guides alone, or if you have any questions…

|| anthony -at- anthonymychal.com ||

Email me. I’m a human, so I understand if you have any questions. And yes, I’ll personally respond.

[allenmendezsr]

The Skinny Fat Solution

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The Skinny Fat Solution

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    Somewhere in Africa, a lion sits in the wild.

He wakes up to unknown food rations, weather patterns, and dangers. Yet he’s bold enough to handle his own life. His survival is his responsibility, and his responsibility alone.

Somewhere in a zoo, a lion sits in a cage.

He’s given food, shelter, and a safeguard from danger. He’s but a pawn, and not in charge of his own life.

Both of these creatures are lions; only one is king.

They have the same hardware — they’re made up of the same anatomical “stuff” — but the software makes all the difference.

Skinny-fat? You’re living in a unique cage.

Your software is broken. Your fat cells complicate things. Your body needs built back up in a specific way not only from a muscular proportion standpoint, but also from a overall body composition sequence standpoint.

I know these things because I was once in the skinny-fat cage.

I’ve come to be known as a skinny-fat guru of sorts, and I’m proud of that because I share your scars. Wider hips. Stretch marks on my lower back. Oh yes, the string bean arms, small wrists, lower chest fat, narrow shoulders, and the entire skinny-fat package was one there. But I’ve since learned how to live out there in the wild, and I’d like to help you do the same.

That’s why, when I had the chance to write for Arnold Schwarzenegger’s personal website, I wrote about skinny-fat syndrome. Now, I’ve been published a lot of places. But Arnold’s personal website? And skinny-fat as my topic of choice? That should tell you everything you need to know about me. (And maybe that Goku turning Super Saiyan changed my life. There was also this thing where a chick told me I had girl boobs in my skinny-fat heyday, but . . .)

It’s a complicated cage. It’s not one most people deal with, and here’s why this matters to you.

We typically learn from those that came before us and have done what we want to do. The problem with this for us? Most people that have done what we want to do didn’t start skinny-fat.

Those fat cells you have? They complicate things. Fat cells don’t really die. They shrink, but they’re always there. If you’ve filled them up in the past, chances are they’re prone to refill. This is something I call a flinch to fat. Your body, for whatever reason, has decided that flinching extra energy and nutrients to fat cells is a good idea, and so it’s going to be a factor. It will always be a factor.

Why is it important? Because true-skinny guys don’t often have a flinch to fat. True-skinny guys, when they start training, carve out one path to muscle. The flow follows that one path. That’s why they can chow down on peanut butter and jelly sandwiches all day and gain muscle without turning into lard. But if you’re skinny-fat?

You already have a path to body fat that’s paved and frequently travelled. The goal isn’t necessarily “fat loss” because that does nothing to fix what’s familiar. When you stop going fat loss berserk, you still have the paved path. And you’ll probably just get fat again. Now, fat loss is a part of the overall goal, but it isn’t the real goal. The real goal is to rewire the flinch.

Your body proportions also complicate things. You have a unique build. Not only do you need to use the worthwhile training methods that will actually build muscle, you have to be mindful of where that muscle is going to end up. A great muscle building program might not be great for you because, although you probably need muscle to build a good body, you need muscle in the right places.

Old school physical culturalists like Vince Gironda pioneered this idea with his relentless quest for an “X” shaped physique. This is important for you, too. It’s not always about “as much muscle as possible,” but rather about as much muscle possible in the right places. Physique is like a sculpture in that it’s an illusion. You can look a lot better with less clay if you know how to shape it right. But there’s a fine balance between getting overly detailed and prissy vs. knowing when to throw down hunks of clay in the right places vs. throwing down hunks of clay haphazardly. We need to be in the middle.

People are different. You are different. We can’t deny that some have better genetics for carrying and building muscle and being lean.

We don’t usually don’t fall in that bucket. Smaller and thinner bones make for smaller muscles generally. (I can wrap my fingers around my wrist and touch pinky to thumb.) The wunderkinds might have more muscle naturally or might build muscle with less effort or might build muscle using less effective exercises. Sadly, most people that “make it” don’t come from our background.

Our background, our “cage,” is a product of three things: nature (genetics), nurture (culture), and good old random chance.

It’s not that you can’t build muscle, it’s just that you can’t build muscle the same way the wunderkind does. Nurture is one third of the equation. You have control over this. Our body is aware of the world that it’s in, and so it “works” based upon this feedback. You created an environment in which your body said, “The best way for me to survive this is to be skinny-fat.” Sound depressing, right?

Wrong.

Because you have the power to change it. You are in control. You can step into the wild.

Without the wunderkind nature we have to create a wunderkind nurture.

And that’s the purpose of SOLDIER. (Sorry, no Mako involved. And if you know what I’m talking about we can be friends.) We live in an age of endless programs, and people running around like chickens without heads. SOLDIER is a three step system created with one single intention: you’re skinny-fat, you’re in that cage, here’s how you changed every possible aspect of nurture (training, nutrition, life) to break free. And I’m not talking about just seeing change, I’m talking about really adjusting things inside — rewiring the flinch.

SOLDIER 3.0 The first stages gets the body saying, “Oh hey, these muscles? Yeah, they’re kind of important. Let’s think about them.” And, “Oh hey, this body fat? It doesn’t have to be here. Let’s use some of it up.” If you play your cards right, it’s not uncommon to drop fat and build some muscle here. It’s cruising into both muscle building and fat loss without erring too far to either end to see how the body responds.

This is where you learn the powerful barbell and bodyweight exercises that will best contribute to not only current “X” physique intentions, but also lead into exercises in the future. Some other work for fat loss is recommended, usually walking, sprinting, or rope jumping in a way that doesn’t interfere with the basic strength work.

Nutrition caters to muscle recovery but also promotes fat loss.

SOLDIER 2.0 The first stage usually works well. At some point though, the body usually says, “Alright, alright. I made some changes, but I don’t know how comfortable I am losing all of my fat. I’m going to hold onto some of it; I’m going to cherish it a bit more than the rest.”

This is where you tell the body, “There is no option. The fat? It’s gotta’ go.” This is the stubborn fat phase, and is SOLDIER 2.0, which SOLDIER 3.0 laid a foundation for. We really jam home fat loss here, but only as much as necessary. We let 3.0 run its course because it’s best for muscle. When you go severe fat loss, muscle is usually on hold, so that’s why SOLDIER 2.0 is only a ten week thing for when it counts.

We ramp up fat loss specific work and make some changes to prevent the dreaded starvation mode and the body locking up its fat cells.

SOLDIER 1.0 After 2.0 is over, you’re looking at coasting into muscle building and being happy, but there’s something you need to know: times of catabolism and breakdown stimulate for times of anabolism and build up. This sounds great for muscle, and it is, but most skinny-fat guys will have energy grubbing fat cells prowling. I call these “Gollum cells,” seeking their pressccciiiouusss.

That’s why, after 2.0, I recommend making the muscles hyperactive while bringing nutrition to more of an autopilot feel. When you do this, you bring your body to a reset point where the muscles are hyperdemanding so any extra energy you happen to take in goes there and the fat cells get downplayed majorly. You aren’t actively seeking out muscle or eating for it, but that’s the point of the reset.

This puts you in the best spot moving forward.

And this brings us to The Skinny-Fat Solution.

The Skinny-Fat Solution is a comprehensive resource packed with PDF eBooks and other useful tools that, depending on your level of interest, take you through SOLDIER. As of now, there are three levels you can go with. I’ll run through all of them now, but you should also read about my “No Ass-to-risk Guarantee” that follows.

THE STANDARD PACK (SOLDIER 3.0 ON LOCKDOWN)

The Standard Pack has everything you need to go from zero to SOLDIER 3.0 hero. It contains the training, nutrition, and lifestyle basics to start changing your body. All of the below are instantly downloaded eBook PDF documents that come together in a .ZIP file.

SOLDIER PHILOSOPHY PDF hits you with a comprehensive look at how SOLDIER comes together. It might just light a fire under your feet. (Warning: it mentions Sparta. I’ve been told that anything that incorporates Sparta must be good. Just saying.)

SOLDIER 3.0 X PHYSIQUE TRAINING PDF gives you the program and teaches you the philosophy behind muscle building, specifically in a way that’s going to cater to an “X” physique. It’s a barbell and bodyweight training program.

SOLDIER 3.0 NUTRITION PDF will have you looking at nutrients in a way a casual Google search could never teach you. It gives you the nutrition basics you need in order to make any meaningful body composition strides—how to eat for losing fat, yet also what to consider for muscle repair and growth.

SOLDIER 3.0 QUICK REFERENCE GUIDE PDF gives you the most important nuggets of information from the training, nutrition, and posture/movement guides in one handy dandy place.

SOLDIER 3.0 POSTURE & MOVEMENT PDF teaches you how move. Period. It dissects the fundamental human movements in the squat, press, pull, and hinge, and also guts the issue of posture (as it’s often a skinny-fat sore spot).

SOLDIER 3.0 EXERCISE BREAKDOWN PDFbreaks down each “main” lift within the program and gives suggestions for substitutions. It also gives links to YouTube videos for demonstrations and is chock full of pictures and diagnosing common problems.

(6) SOLDIER 3.0 KITCHEN AND LIFE VOODOO sets you straight. Let’s face it. This journey effects everyone around you. This document is the real gem, in my opinion. It gives you some recipes and kitchen tricks as well as some tips on how to integrate changes into your lifestyle. It’s the stuff no one talks about, yet everyone does behind the scenes. How do you deal with nutrition habits at work? How do you deal with changing your life without de-friending your friends? How do you cook food in a time efficient way? How do you *gasp* enjoy eating vegetables? What spices make food taste good? Why is cheese the greatest thing in the world? (OK, so I don’t exactly tackle that last issue, but I’ll admit to the premise of it.)

+ FREE UPDATES FOR LIFE AND EMAIL CONTACT. I keep in touch with all buyers via email, sending them product updates and anything that crosses my nose that may be useful. This is why people that buy are students more than anything else.

THE HYPER PACK (SOLDIER 3.0-1.0 ON LOCKDOWN)

The Hyper Pack includes everything within the Standard Pack plus these extra PDF documents. The Hyper Pack is designed to give you what you need to complete every phase of SOLDIER on your own. All of these are delivered together inside one .ZIP file.

SOLDIER 2.0: THE STUBBORN FAT LOSS PDF , which outlines nutrition and training changes to help you adjust to the fat loss wall and prevent the dreaded starvation mode. It also teaches you about the wall itself so you don’t exhaust the usefulness of this type of training. Crazily enough, this is the time when you probably should eat more here and there. This takes you through that.

SOLDIER 1.0: THE HYPERMUSCLE QUEST PDF, which tells you what you need to know about your new body, specifically that it probably wants to get fat again. Your fat cells are like Gollum in that they want their prescciioussss energy back. Inside, it also outlines the high frequency training philosophy that I like to use in this phase, which is how to combine high frequency bodyweight training and barbell training in a way that best fits your situation. It also shows you how to go about dialing back your nutrition so you’re not fat loss loopy, but yet at the same time not going into bulk mode. The goal is to “normalize” your body so that it cares more about muscle than fat. Warning: a side effect of this is usually getting jacked; just thought I’d let you know. SOLDIER 1.0 also begins to talk about how to transform some of the staple exercises into more powerful “X” physique exercises.

GMB PERFECTING THE PULL-UP PDF, I’m just going to lay it out there: I treat the barbell deadlift and chin-up like gold. Because they are gold. And because gold is important, I called in my friends over at Gold Medal Bodies to give you some training tips for the pull-up. Ryan Hurst (former gymnast) gives you a progression and proper form to go from 0 to 1 pull-up, and then even some advanced training suggestions.

THE INTERNAL MONOLOGUE PDF, I took pictures throughout the first year of my transformation. This PDF is a ‘lil special egg in the lot in that I self coach myself along the way from where I sit now. For instance, a few months in I actually look fatter than in the beginning because of how my body was losing fat. Just little informative nuggets like this I thought would be valuable.

+ THE STANDARD PACK

BONUS: The Hyper Pack is the Ultima Pack for the time being. With this option, you also get access to the membership area, forums, and coaching website. See Ultima Pack description for more details. Feels good, right?

THE ULTIMA PACK (SOLDIER 3.0-1.0 ON LOCKDOWN WITH PERSONALIZED FEEDBACK)

The Ultima Pack contains everything within the Standard and Hyper Packs, but also lifetime access to the “inner circle” coaching website. Like the Hyper Pack, it’s designed to take you through the entire SOLDIER system, but has much more of a personalized, community focus for those that need or want it. They PDFs and instructions for access are send immediately upon purchase.

ACCESS TO THE INNER CIRCLE for community support and also EXTRA courses. See, this isn’t The Skinny-Fat Solution’s first rodeo. I’ve had previous versions that make an appearance with the rationale of why I might have changed things, so there are different strategies there for those that might do better. Like I said: it’s a personalized kind of place. There’s a forum where you can get feedback on exercise form, additional learning courses, regularly scheduled face time (via Google+ / GoToMeeting) calls.

+ THE HYPER PACK

+ THE STANDARD PACK

–

Because this membership area isn’t quite pristine and still in beta, I can’t justify selling this membership solo. That’s why the Hyper Pack is the Ultima Pack right now. Buy purchasing the Hyper Pack this instant, you’ll actually be an Ultima Pack owner with all of the perks of an Ultima for life. Sweet, right? Come inside, introduce yourself, and help me make it an awesome place.

Breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice. Your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Your mind is swimming with ideas. It has to be. I know mine was.

There’s simply too much out there. P90X. Pilates. Bulking. Cutting. This method. That method. This gidget. That gadget. It’s overload. And sadly, most of it doesn’t work for us. I fell for the instant ab solutions when I was younger. (I even had one of those electrostimulation ab belts — one of my most embarrassing secrets.)

But I’ve done them all. I know your ultra low carb experiment zapped away your muscle. I know P90X didn’t put on the muscle you wanted it to and probably ruined your knees. I know your bulks left you with more fat than muscle. I know because I’ve been there. And I know what’s worked best for me and I can confidently say SOLDIER is that system.

Don’t make the same mistakes I made.

The question ISN’T if you have what it takes, it’s how much time you’re going to waste — how big of a hole you’re going to dig for yourself. It’s no coincidence that you’ve made it this far. You have what it takes. But the more important matter at hand: not getting lost in the thicket so that you can start making progress now. Every day of moving in the opposite direction carries potential irreversible damage.

If this means as much to you as it did to me, you can’t waste any second of your time — or dollar from your wallet — on something that sends you backwards in progress. That’s my back. Those are stretch marks. There. Forever. I could have prevented them by taking action quicker.

So you have a choice: You can stay in your cage. Or you can become king.

Here are some people that chose the latter. Will you be next?

Every document within the Skinny-Fat Solution are PDF files that are compatible with ADOBE and other like PDF readers. They come in a .zip file, which most operating systems can inherently unzip. There are no physical products shipped. And breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

What Others Are Saying

Anthony Mychal is one of the few people whose advice I trust implicitly, and it wouldn’t be hyperbolic to say his teaching has changed my life.

As a former skinny-fat (physically, at least!) looking to add muscle after reaching my solid base, his articles, and the TSFS / Chaos Bulk resources in particular, address my situation perfectly. He doesn’t just prescribe boilerplate sets of lifts, but also tackles the nutrition; lifestyle; and, importantly, the psychological baggage that comes with this body type.

I was lucky enough to jump on the Skinny-Fat Solution charter group membership, and being part of the Skinny Fat Solution coaching group has allowed me a privileged position where Anthony is on hand to offer advice and answer students’ specific questions and concerns. He is always exceptionally supportive, celebrating our achievements with us, without being afraid to dish out a bit of “tough love” where necessary (something I’ve benefited from on more than one occasion!).

In short, I am proud to call him my mentor, and hope to be able to do so for many years to come.

Dajve Green

The “before” pictures here were taken before I found Anthony. I was able to lose some fat with “traditional” bodybuilding methods — frequent meals, no alcohol, etc. But I spent years bulking and cutting, only to get no where. It was SO frustrating.

Enter Anthony and his abundance of Skinny-Fat information, and I was able to stay stay pretty lean, gain strength, and gain muscle. I FINALLY feel like I’m making real progress, and Anthony has BY FAR been the biggest positive influence in that regard.

Oh yeah, I forgot to mention one more BIG thing. I was one of the biggest offenders of program hopping. There are soooo many resources out there, that are so different, and claim to be the best. I think I tried everything under the sun! Once I adopted Anthony’s policy to stick to a program, practice the Great Eight, and gauge my progress…things started to click!

Mike Gage

I used to be your classic skinny-fat ectomorph. My body composition was born from too many video games and too little physical activity—a lifestyle that also caused debilitating back pain for me as a teenager. I was called names. Teased. I wasn’t comfortable in my own skin. I didn’t enjoy the way I looked.

At the end of 2008, I started exercising regularly. Training was usually three days per week with an hour of aerobic work thrown in. This exercise alone (without dietary considerations) helped with both weight loss and my back pain. But like most people, I fell into the trap of “bulking.” I got thicker, but my muscles didn’t exactly come along for the ride. Bulking didn’t go as planned.

In 2011, I fully bought into what Anthony preached, which turned out being a great decision because it worked. I started looking lean and athletic. My body felt better day by day and I lost 15kg in a relatively short time period. Every exercise I did improved. My pull-ups (that Anthony puts such high praise on) went from 3-4 reps per set to 11 reps per set.

All in all, Anthony’s perspective, and Anthony’s website helped me create not only a better body, but also a better life. I look and feel better than I ever have before.

Johannes Dee

It’s only a small exaggeration to say that Anthony saved my life because I really didn’t have much of one before. My entire life revolved around training. Working out was negatively impacting my life as it had put a strain on my finances (food, memberships, supplements etc.), my relationships with friends and family (go grab a pint? no way!), and my career because all my time and mental focus was being spent on this obsession.

But even with all of that sacrifice, I made very little noticeable gains. Everyone else worked out moderately, never followed any specific diet, and yet they were all in way better shape than me. I tried all of their routines but they didn’t work. I did every fad diet and internet program which just entered me into a cycle of constant failure and frustration. When I began working with personal trainers they attributed my lack of progress to not dieting strictly enough, not enough supplements, or that I was wasn’t pushing myself, or trying hard enough. Wrong.

I found that a problem with a lot of trainers is that many of them have been in shape their whole lives, and believe that those who are out of shape are lazy and make poor diet choices. If you have found your way here, chances are that this does not describe you. Most trainers don’t believe in body types, have no clue about frustration, failure, and the emotional weight of being embarrassed about your body.

What makes Anthony different from all the other trainers out there is that he can empathize with the skinny-fat ectomorph because he has walked in our shoes. He recognizes our struggle and truly understands what we are trying to achieve. His guidance has been both motivational and inspirational to me. The main thing that I think gives him an edge over everyone else is experience. He has been working with his own stubborn body his whole life. Not only has he figured it out for himself but he has helped many others in the same situation. This makes the likelihood of his methods working for you much greater as a good chunk of the guess work has been done. He acknowledges that we must train differently than the average person, and has solutions for our bodies’ stubborn nature.

I’ve learned about the mental aspect of training, which is often forgotten, and it has been beneficial not only to my training but in other areas of my life too. Our bodies react to stress, both physical and mental, in a different manor than the rest of the world. I still train hard and consistently but I never exceed what my body or my mind can take.

My results are that I am the best physical shape that I have ever been in. I have the lowest body fat percentage ever, greatest definition, increased flexibility, and increased aerobic endurance. I look great, feel great, and am comfortable with my shirt off. I train in a way that has become my lifestyle which means that it’s all uphill from here. I’ve finally found a method of training that is giving me real and noticeable results. I got my life back and I got the confidence that I always wanted.

Greg Keyes

Years ago, when I started training, everything I did was more or less the exact opposite of what Anthony teaches. In the few years I had been training I only made small gains relative to how much effort, time and energy I was pumping into my workouts! Before long my skinny fat body was only ever so slightly more muscular and a hell of a lot fatter. This drove me to quit working out and just giving up.

I was out of the gym for close on 4 years and had become very overweight, very weak and very very unhappy. I decided enough was enough. Doing some research lead me to a number of websites, Anthony’s being one of them. I instantly enjoyed reading his articles and the theory made sense to me. Before too long I was pumped to get started again.

I implemented his eating style, his diet tips and his training protocols. Now, a year later, I’m down 65 lbs, about 3 times stronger then when I started, and much much happier. Anthony’s help and teachings are a huge part of what got me to where I am now, and his helpful nature was very greatly appreciated.

Anthony is one of the nicest people I have ever had the pleasure to talk with. He is a seriously knowledgeable man in this field and is more then happy to share it with everyone. Even if you have a specific question and email him looking for help, he will reply. This is something that is very rare in this industry, even for “Personal” trainers that you meet in person.

I owe so much to what he has thought me, its changed my life forever. I have no doubt that he can do the same for you.

Shane Carberry

I’m not sure whether I’ll be able to fully change my body composition the way I want. But one thing I know for sure – following Anthony’s advice has changed my life! It’s much simpler, healthier and relaxed, at least in terms of training and nutrition.

I used to change workout programs and nutrition strategy every 2-3 months. I was spending hundreds of hours studying all that was available about how to lose fat and gain muscles. I always hoped that next program would be the one. It all just made me hopeless.

Anthony is not a businessmen. He’s not like most of other experts who have done big internet business in fitness. I don’t have anything against it. But this guy really wants to help people, without having any kind of financial benefit for sharing his knowledge, wisdom and advice.

As former skinny-fat ectomorph there is no better person to teach by his own experience. Besides he knows a lot about the athleticism in general. Also, very important, he is gifted to transfer his knowledge in so simple and practical way that anyone can understand and immediately apply.

Finally, I know exactly what I do and why I do that particular exercise, why I do that many sets and reps, why I eat what I eat and when I eat… It’s that simple! I just regret there was no “Anthony” some 15 years ago.

Bojan Vuina

I am excited to tell you since discovering Anthony Mychal I have found the required faith that I can reach my goals. Seeing the proof with Anthony’s transformation I now know that I too can build a more muscular body. I have been primarily on the skinny side of Skinny Fat for all my life. I am now following Anthony’s recommendations found on his blog, The Skinny Fat Solution and Chaos Bulk programs. Today I am making gains not seen after over a dozen years of lifting weights. Even after religiously following another popular skinny guy 5 x 5 program for a frustrating few years. I have learned that pull-up are vital and I need to do bicep curls in order to reach my goals. I highly endorse Anthony’s recommendations and his products.

Gary Frank

Ant’s approach to strength, conditioning and nutrition is unique in that he has taken the logic and common sense of some of the best in the game and applied his own experiences and knowledge to create systems and ideas tailored towards those of us from a genetically disadvantaged background. On a personal level, Ant’s writing and guidance has finally got my training and nutrition moving forward after years of spinning my wheels. I look better than ever before, and although I have a long way to go to reach my physique and strength goals, I know that Ant’s guidance will help get me there. His ideas just make a lot of sense, and he presents them in such a way so as to make the seemingly complex easy to understand. He is also conscientious; on many occasions I have pestered him with mundane, interesting or challenging questions, and I have always received a reply. His products deliver great value for money, and if you have a question, he will answer it. What more could you want?!

Toby Griffiths

I had two big problems with my body. First, I didn’t like it. Second, I had lower back pain. Sitting in a chair all day really takes it’s toll. I thought I was helpless.

Then I found Anthony’s blog, and read The Skinny Fat Solution. Everything that Anthony teaches with The Skinny-Fat Solution helped me so much, the exercises, the nutrition guide, and even down to the way of life that he proposes.

Now I’m not only free from back pain, but I’m also happier with my body. It’s a journey and I’m just starting, but I can already tell that it will be a sweet ride. I’m stronger than I’ve ever been, and I only look forward to the future. There are a lot of fitness guys who teach how to train. Only a few teach how to train in a healthy manner. And not many have the empathy of Anthony.

Jorge Rodighiero

No-Ass-to-Risk Guarantee Continued

Let’s start back from the top: My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Second, the training program makes use of barbell training. There is no alternative program, because I don’t compromise my stones (what I feel works best) to appease others. In order to introduce those unfamiliar, I created the “Dissecting the Great Eight,” “Perfecting the Pull-up,” and “Leveling Up the Upper Chest” guides to truly turn over everything I program. It’s fully comprehensive.

The nutrition protocol makes use of intermittent fasting, which is going for prolonged times without food. The best way to think of intermittent fasting: it’s a nutrition strategy that has you skip breakfast and eat lighter through out the day.

In regard to typical results, I always give the same disclaimer with any digital product: One of two things will happen when you buy my products. Either A: You might buy it and never use it. You might even return it because you’re too lazy to use it, read it, or value what’s inside. Or B: you’ll get it, follow through with the plan, learn something new about yourself, and see the resultant knowledge shine through with improvements in your body or life. Things with the body take hard work. If you’re willing to chip in your share you won’t be disappointed.

If you want to purchase any of these guides alone, or if you have any questions…

|| anthony -at- anthonymychal.com ||

Email me. I’m a human, so I understand if you have any questions. And yes, I’ll personally respond.

[allenmendezsr]

The Skinny Fat Solution

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The Skinny Fat Solution

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Somewhere in Africa, a lion sits in the wild.

He wakes up to unknown food rations, weather patterns, and dangers. Yet he’s bold enough to handle his own life. His survival is his responsibility, and his responsibility alone.

Somewhere in a zoo, a lion sits in a cage.

He’s given food, shelter, and a safeguard from danger. He’s but a pawn, and not in charge of his own life.

Both of these creatures are lions; only one is king.

They have the same hardware — they’re made up of the same anatomical “stuff” — but the software makes all the difference.

Skinny-fat? You’re living in a unique cage.

Your software is broken. Your fat cells complicate things. Your body needs built back up in a specific way not only from a muscular proportion standpoint, but also from a overall body composition sequence standpoint.

I know these things because I was once in the skinny-fat cage.

I’ve come to be known as a skinny-fat guru of sorts, and I’m proud of that because I share your scars. Wider hips. Stretch marks on my lower back. Oh yes, the string bean arms, small wrists, lower chest fat, narrow shoulders, and the entire skinny-fat package was one there. But I’ve since learned how to live out there in the wild, and I’d like to help you do the same.

That’s why, when I had the chance to write for Arnold Schwarzenegger’s personal website, I wrote about skinny-fat syndrome. Now, I’ve been published a lot of places. But Arnold’s personal website? And skinny-fat as my topic of choice? That should tell you everything you need to know about me. (And maybe that Goku turning Super Saiyan changed my life. There was also this thing where a chick told me I had girl boobs in my skinny-fat heyday, but . . .)

It’s a complicated cage. It’s not one most people deal with, and here’s why this matters to you.

We typically learn from those that came before us and have done what we want to do. The problem with this for us? Most people that have done what we want to do didn’t start skinny-fat.

Those fat cells you have? They complicate things. Fat cells don’t really die. They shrink, but they’re always there. If you’ve filled them up in the past, chances are they’re prone to refill. This is something I call a flinch to fat. Your body, for whatever reason, has decided that flinching extra energy and nutrients to fat cells is a good idea, and so it’s going to be a factor. It will always be a factor.

Why is it important? Because true-skinny guys don’t often have a flinch to fat. True-skinny guys, when they start training, carve out one path to muscle. The flow follows that one path. That’s why they can chow down on peanut butter and jelly sandwiches all day and gain muscle without turning into lard. But if you’re skinny-fat?

You already have a path to body fat that’s paved and frequently travelled. The goal isn’t necessarily “fat loss” because that does nothing to fix what’s familiar. When you stop going fat loss berserk, you still have the paved path. And you’ll probably just get fat again. Now, fat loss is a part of the overall goal, but it isn’t the real goal. The real goal is to rewire the flinch.

Your body proportions also complicate things. You have a unique build. Not only do you need to use the worthwhile training methods that will actually build muscle, you have to be mindful of where that muscle is going to end up. A great muscle building program might not be great for you because, although you probably need muscle to build a good body, you need muscle in the right places.

Old school physical culturalists like Vince Gironda pioneered this idea with his relentless quest for an “X” shaped physique. This is important for you, too. It’s not always about “as much muscle as possible,” but rather about as much muscle possible in the right places. Physique is like a sculpture in that it’s an illusion. You can look a lot better with less clay if you know how to shape it right. But there’s a fine balance between getting overly detailed and prissy vs. knowing when to throw down hunks of clay in the right places vs. throwing down hunks of clay haphazardly. We need to be in the middle.

People are different. You are different. We can’t deny that some have better genetics for carrying and building muscle and being lean.

We don’t usually don’t fall in that bucket. Smaller and thinner bones make for smaller muscles generally. (I can wrap my fingers around my wrist and touch pinky to thumb.) The wunderkinds might have more muscle naturally or might build muscle with less effort or might build muscle using less effective exercises. Sadly, most people that “make it” don’t come from our background.

Our background, our “cage,” is a product of three things: nature (genetics), nurture (culture), and good old random chance.

It’s not that you can’t build muscle, it’s just that you can’t build muscle the same way the wunderkind does. Nurture is one third of the equation. You have control over this. Our body is aware of the world that it’s in, and so it “works” based upon this feedback. You created an environment in which your body said, “The best way for me to survive this is to be skinny-fat.” Sound depressing, right?

Wrong.

Because you have the power to change it. You are in control. You can step into the wild.

Without the wunderkind nature we have to create a wunderkind nurture.

And that’s the purpose of SOLDIER. (Sorry, no Mako involved. And if you know what I’m talking about we can be friends.) We live in an age of endless programs, and people running around like chickens without heads. SOLDIER is a three step system created with one single intention: you’re skinny-fat, you’re in that cage, here’s how you changed every possible aspect of nurture (training, nutrition, life) to break free. And I’m not talking about just seeing change, I’m talking about really adjusting things inside — rewiring the flinch.

SOLDIER 3.0 The first stages gets the body saying, “Oh hey, these muscles? Yeah, they’re kind of important. Let’s think about them.” And, “Oh hey, this body fat? It doesn’t have to be here. Let’s use some of it up.” If you play your cards right, it’s not uncommon to drop fat and build some muscle here. It’s cruising into both muscle building and fat loss without erring too far to either end to see how the body responds.

This is where you learn the powerful barbell and bodyweight exercises that will best contribute to not only current “X” physique intentions, but also lead into exercises in the future. Some other work for fat loss is recommended, usually walking, sprinting, or rope jumping in a way that doesn’t interfere with the basic strength work.

Nutrition caters to muscle recovery but also promotes fat loss.

SOLDIER 2.0 The first stage usually works well. At some point though, the body usually says, “Alright, alright. I made some changes, but I don’t know how comfortable I am losing all of my fat. I’m going to hold onto some of it; I’m going to cherish it a bit more than the rest.”

This is where you tell the body, “There is no option. The fat? It’s gotta’ go.” This is the stubborn fat phase, and is SOLDIER 2.0, which SOLDIER 3.0 laid a foundation for. We really jam home fat loss here, but only as much as necessary. We let 3.0 run its course because it’s best for muscle. When you go severe fat loss, muscle is usually on hold, so that’s why SOLDIER 2.0 is only a ten week thing for when it counts.

We ramp up fat loss specific work and make some changes to prevent the dreaded starvation mode and the body locking up its fat cells.

SOLDIER 1.0 After 2.0 is over, you’re looking at coasting into muscle building and being happy, but there’s something you need to know: times of catabolism and breakdown stimulate for times of anabolism and build up. This sounds great for muscle, and it is, but most skinny-fat guys will have energy grubbing fat cells prowling. I call these “Gollum cells,” seeking their pressccciiiouusss.

That’s why, after 2.0, I recommend making the muscles hyperactive while bringing nutrition to more of an autopilot feel. When you do this, you bring your body to a reset point where the muscles are hyperdemanding so any extra energy you happen to take in goes there and the fat cells get downplayed majorly. You aren’t actively seeking out muscle or eating for it, but that’s the point of the reset.

This puts you in the best spot moving forward.

And this brings us to The Skinny-Fat Solution.

The Skinny-Fat Solution is a comprehensive resource packed with PDF eBooks and other useful tools that, depending on your level of interest, take you through SOLDIER. As of now, there are three levels you can go with. I’ll run through all of them now, but you should also read about my “No Ass-to-risk Guarantee” that follows.

THE STANDARD PACK (SOLDIER 3.0 ON LOCKDOWN)

The Standard Pack has everything you need to go from zero to SOLDIER 3.0 hero. It contains the training, nutrition, and lifestyle basics to start changing your body. All of the below are instantly downloaded eBook PDF documents that come together in a .ZIP file.

SOLDIER PHILOSOPHY PDF hits you with a comprehensive look at how SOLDIER comes together. It might just light a fire under your feet. (Warning: it mentions Sparta. I’ve been told that anything that incorporates Sparta must be good. Just saying.)

SOLDIER 3.0 X PHYSIQUE TRAINING PDF gives you the program and teaches you the philosophy behind muscle building, specifically in a way that’s going to cater to an “X” physique. It’s a barbell and bodyweight training program.

SOLDIER 3.0 NUTRITION PDF will have you looking at nutrients in a way a casual Google search could never teach you. It gives you the nutrition basics you need in order to make any meaningful body composition strides—how to eat for losing fat, yet also what to consider for muscle repair and growth.

SOLDIER 3.0 QUICK REFERENCE GUIDE PDF gives you the most important nuggets of information from the training, nutrition, and posture/movement guides in one handy dandy place.

SOLDIER 3.0 POSTURE & MOVEMENT PDF teaches you how move. Period. It dissects the fundamental human movements in the squat, press, pull, and hinge, and also guts the issue of posture (as it’s often a skinny-fat sore spot).

SOLDIER 3.0 EXERCISE BREAKDOWN PDFbreaks down each “main” lift within the program and gives suggestions for substitutions. It also gives links to YouTube videos for demonstrations and is chock full of pictures and diagnosing common problems.

(6) SOLDIER 3.0 KITCHEN AND LIFE VOODOO sets you straight. Let’s face it. This journey effects everyone around you. This document is the real gem, in my opinion. It gives you some recipes and kitchen tricks as well as some tips on how to integrate changes into your lifestyle. It’s the stuff no one talks about, yet everyone does behind the scenes. How do you deal with nutrition habits at work? How do you deal with changing your life without de-friending your friends? How do you cook food in a time efficient way? How do you *gasp* enjoy eating vegetables? What spices make food taste good? Why is cheese the greatest thing in the world? (OK, so I don’t exactly tackle that last issue, but I’ll admit to the premise of it.)

+ FREE UPDATES FOR LIFE AND EMAIL CONTACT. I keep in touch with all buyers via email, sending them product updates and anything that crosses my nose that may be useful. This is why people that buy are students more than anything else.

THE HYPER PACK (SOLDIER 3.0-1.0 ON LOCKDOWN)

The Hyper Pack includes everything within the Standard Pack plus these extra PDF documents. The Hyper Pack is designed to give you what you need to complete every phase of SOLDIER on your own. All of these are delivered together inside one .ZIP file.

SOLDIER 2.0: THE STUBBORN FAT LOSS PDF , which outlines nutrition and training changes to help you adjust to the fat loss wall and prevent the dreaded starvation mode. It also teaches you about the wall itself so you don’t exhaust the usefulness of this type of training. Crazily enough, this is the time when you probably should eat more here and there. This takes you through that.

SOLDIER 1.0: THE HYPERMUSCLE QUEST PDF, which tells you what you need to know about your new body, specifically that it probably wants to get fat again. Your fat cells are like Gollum in that they want their prescciioussss energy back. Inside, it also outlines the high frequency training philosophy that I like to use in this phase, which is how to combine high frequency bodyweight training and barbell training in a way that best fits your situation. It also shows you how to go about dialing back your nutrition so you’re not fat loss loopy, but yet at the same time not going into bulk mode. The goal is to “normalize” your body so that it cares more about muscle than fat. Warning: a side effect of this is usually getting jacked; just thought I’d let you know. SOLDIER 1.0 also begins to talk about how to transform some of the staple exercises into more powerful “X” physique exercises.

GMB PERFECTING THE PULL-UP PDF, I’m just going to lay it out there: I treat the barbell deadlift and chin-up like gold. Because they are gold. And because gold is important, I called in my friends over at Gold Medal Bodies to give you some training tips for the pull-up. Ryan Hurst (former gymnast) gives you a progression and proper form to go from 0 to 1 pull-up, and then even some advanced training suggestions.

THE INTERNAL MONOLOGUE PDF, I took pictures throughout the first year of my transformation. This PDF is a ‘lil special egg in the lot in that I self coach myself along the way from where I sit now. For instance, a few months in I actually look fatter than in the beginning because of how my body was losing fat. Just little informative nuggets like this I thought would be valuable.

+ THE STANDARD PACK

BONUS: The Hyper Pack is the Ultima Pack for the time being. With this option, you also get access to the membership area, forums, and coaching website. See Ultima Pack description for more details. Feels good, right?

THE ULTIMA PACK (SOLDIER 3.0-1.0 ON LOCKDOWN WITH PERSONALIZED FEEDBACK)

The Ultima Pack contains everything within the Standard and Hyper Packs, but also lifetime access to the “inner circle” coaching website. Like the Hyper Pack, it’s designed to take you through the entire SOLDIER system, but has much more of a personalized, community focus for those that need or want it. They PDFs and instructions for access are send immediately upon purchase.

ACCESS TO THE INNER CIRCLE for community support and also EXTRA courses. See, this isn’t The Skinny-Fat Solution’s first rodeo. I’ve had previous versions that make an appearance with the rationale of why I might have changed things, so there are different strategies there for those that might do better. Like I said: it’s a personalized kind of place. There’s a forum where you can get feedback on exercise form, additional learning courses, regularly scheduled face time (via Google+ / GoToMeeting) calls.

+ THE HYPER PACK

+ THE STANDARD PACK

–

Because this membership area isn’t quite pristine and still in beta, I can’t justify selling this membership solo. That’s why the Hyper Pack is the Ultima Pack right now. Buy purchasing the Hyper Pack this instant, you’ll actually be an Ultima Pack owner with all of the perks of an Ultima for life. Sweet, right? Come inside, introduce yourself, and help me make it an awesome place.

Breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice. Your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Your mind is swimming with ideas. It has to be. I know mine was.

There’s simply too much out there. P90X. Pilates. Bulking. Cutting. This method. That method. This gidget. That gadget. It’s overload. And sadly, most of it doesn’t work for us. I fell for the instant ab solutions when I was younger. (I even had one of those electrostimulation ab belts — one of my most embarrassing secrets.)

But I’ve done them all. I know your ultra low carb experiment zapped away your muscle. I know P90X didn’t put on the muscle you wanted it to and probably ruined your knees. I know your bulks left you with more fat than muscle. I know because I’ve been there. And I know what’s worked best for me and I can confidently say SOLDIER is that system.

Don’t make the same mistakes I made.

The question ISN’T if you have what it takes, it’s how much time you’re going to waste — how big of a hole you’re going to dig for yourself. It’s no coincidence that you’ve made it this far. You have what it takes. But the more important matter at hand: not getting lost in the thicket so that you can start making progress now. Every day of moving in the opposite direction carries potential irreversible damage.

If this means as much to you as it did to me, you can’t waste any second of your time — or dollar from your wallet — on something that sends you backwards in progress. That’s my back. Those are stretch marks. There. Forever. I could have prevented them by taking action quicker.

So you have a choice: You can stay in your cage. Or you can become king.

Here are some people that chose the latter. Will you be next?

Every document within the Skinny-Fat Solution are PDF files that are compatible with ADOBE and other like PDF readers. They come in a .zip file, which most operating systems can inherently unzip. There are no physical products shipped. And breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

What Others Are Saying

Anthony Mychal is one of the few people whose advice I trust implicitly, and it wouldn’t be hyperbolic to say his teaching has changed my life.

As a former skinny-fat (physically, at least!) looking to add muscle after reaching my solid base, his articles, and the TSFS / Chaos Bulk resources in particular, address my situation perfectly. He doesn’t just prescribe boilerplate sets of lifts, but also tackles the nutrition; lifestyle; and, importantly, the psychological baggage that comes with this body type.

I was lucky enough to jump on the Skinny-Fat Solution charter group membership, and being part of the Skinny Fat Solution coaching group has allowed me a privileged position where Anthony is on hand to offer advice and answer students’ specific questions and concerns. He is always exceptionally supportive, celebrating our achievements with us, without being afraid to dish out a bit of “tough love” where necessary (something I’ve benefited from on more than one occasion!).

In short, I am proud to call him my mentor, and hope to be able to do so for many years to come.

Dajve Green

The “before” pictures here were taken before I found Anthony. I was able to lose some fat with “traditional” bodybuilding methods — frequent meals, no alcohol, etc. But I spent years bulking and cutting, only to get no where. It was SO frustrating.

Enter Anthony and his abundance of Skinny-Fat information, and I was able to stay stay pretty lean, gain strength, and gain muscle. I FINALLY feel like I’m making real progress, and Anthony has BY FAR been the biggest positive influence in that regard.

Oh yeah, I forgot to mention one more BIG thing. I was one of the biggest offenders of program hopping. There are soooo many resources out there, that are so different, and claim to be the best. I think I tried everything under the sun! Once I adopted Anthony’s policy to stick to a program, practice the Great Eight, and gauge my progress…things started to click!

Mike Gage

I used to be your classic skinny-fat ectomorph. My body composition was born from too many video games and too little physical activity—a lifestyle that also caused debilitating back pain for me as a teenager. I was called names. Teased. I wasn’t comfortable in my own skin. I didn’t enjoy the way I looked.

At the end of 2008, I started exercising regularly. Training was usually three days per week with an hour of aerobic work thrown in. This exercise alone (without dietary considerations) helped with both weight loss and my back pain. But like most people, I fell into the trap of “bulking.” I got thicker, but my muscles didn’t exactly come along for the ride. Bulking didn’t go as planned.

In 2011, I fully bought into what Anthony preached, which turned out being a great decision because it worked. I started looking lean and athletic. My body felt better day by day and I lost 15kg in a relatively short time period. Every exercise I did improved. My pull-ups (that Anthony puts such high praise on) went from 3-4 reps per set to 11 reps per set.

All in all, Anthony’s perspective, and Anthony’s website helped me create not only a better body, but also a better life. I look and feel better than I ever have before.

Johannes Dee

It’s only a small exaggeration to say that Anthony saved my life because I really didn’t have much of one before. My entire life revolved around training. Working out was negatively impacting my life as it had put a strain on my finances (food, memberships, supplements etc.), my relationships with friends and family (go grab a pint? no way!), and my career because all my time and mental focus was being spent on this obsession.

But even with all of that sacrifice, I made very little noticeable gains. Everyone else worked out moderately, never followed any specific diet, and yet they were all in way better shape than me. I tried all of their routines but they didn’t work. I did every fad diet and internet program which just entered me into a cycle of constant failure and frustration. When I began working with personal trainers they attributed my lack of progress to not dieting strictly enough, not enough supplements, or that I was wasn’t pushing myself, or trying hard enough. Wrong.

I found that a problem with a lot of trainers is that many of them have been in shape their whole lives, and believe that those who are out of shape are lazy and make poor diet choices. If you have found your way here, chances are that this does not describe you. Most trainers don’t believe in body types, have no clue about frustration, failure, and the emotional weight of being embarrassed about your body.

What makes Anthony different from all the other trainers out there is that he can empathize with the skinny-fat ectomorph because he has walked in our shoes. He recognizes our struggle and truly understands what we are trying to achieve. His guidance has been both motivational and inspirational to me. The main thing that I think gives him an edge over everyone else is experience. He has been working with his own stubborn body his whole life. Not only has he figured it out for himself but he has helped many others in the same situation. This makes the likelihood of his methods working for you much greater as a good chunk of the guess work has been done. He acknowledges that we must train differently than the average person, and has solutions for our bodies’ stubborn nature.

I’ve learned about the mental aspect of training, which is often forgotten, and it has been beneficial not only to my training but in other areas of my life too. Our bodies react to stress, both physical and mental, in a different manor than the rest of the world. I still train hard and consistently but I never exceed what my body or my mind can take.

My results are that I am the best physical shape that I have ever been in. I have the lowest body fat percentage ever, greatest definition, increased flexibility, and increased aerobic endurance. I look great, feel great, and am comfortable with my shirt off. I train in a way that has become my lifestyle which means that it’s all uphill from here. I’ve finally found a method of training that is giving me real and noticeable results. I got my life back and I got the confidence that I always wanted.

Greg Keyes

Years ago, when I started training, everything I did was more or less the exact opposite of what Anthony teaches. In the few years I had been training I only made small gains relative to how much effort, time and energy I was pumping into my workouts! Before long my skinny fat body was only ever so slightly more muscular and a hell of a lot fatter. This drove me to quit working out and just giving up.

I was out of the gym for close on 4 years and had become very overweight, very weak and very very unhappy. I decided enough was enough. Doing some research lead me to a number of websites, Anthony’s being one of them. I instantly enjoyed reading his articles and the theory made sense to me. Before too long I was pumped to get started again.

I implemented his eating style, his diet tips and his training protocols. Now, a year later, I’m down 65 lbs, about 3 times stronger then when I started, and much much happier. Anthony’s help and teachings are a huge part of what got me to where I am now, and his helpful nature was very greatly appreciated.

Anthony is one of the nicest people I have ever had the pleasure to talk with. He is a seriously knowledgeable man in this field and is more then happy to share it with everyone. Even if you have a specific question and email him looking for help, he will reply. This is something that is very rare in this industry, even for “Personal” trainers that you meet in person.

I owe so much to what he has thought me, its changed my life forever. I have no doubt that he can do the same for you.

Shane Carberry

I’m not sure whether I’ll be able to fully change my body composition the way I want. But one thing I know for sure – following Anthony’s advice has changed my life! It’s much simpler, healthier and relaxed, at least in terms of training and nutrition.

I used to change workout programs and nutrition strategy every 2-3 months. I was spending hundreds of hours studying all that was available about how to lose fat and gain muscles. I always hoped that next program would be the one. It all just made me hopeless.

Anthony is not a businessmen. He’s not like most of other experts who have done big internet business in fitness. I don’t have anything against it. But this guy really wants to help people, without having any kind of financial benefit for sharing his knowledge, wisdom and advice.

As former skinny-fat ectomorph there is no better person to teach by his own experience. Besides he knows a lot about the athleticism in general. Also, very important, he is gifted to transfer his knowledge in so simple and practical way that anyone can understand and immediately apply.

Finally, I know exactly what I do and why I do that particular exercise, why I do that many sets and reps, why I eat what I eat and when I eat… It’s that simple! I just regret there was no “Anthony” some 15 years ago.

Bojan Vuina

I am excited to tell you since discovering Anthony Mychal I have found the required faith that I can reach my goals. Seeing the proof with Anthony’s transformation I now know that I too can build a more muscular body. I have been primarily on the skinny side of Skinny Fat for all my life. I am now following Anthony’s recommendations found on his blog, The Skinny Fat Solution and Chaos Bulk programs. Today I am making gains not seen after over a dozen years of lifting weights. Even after religiously following another popular skinny guy 5 x 5 program for a frustrating few years. I have learned that pull-up are vital and I need to do bicep curls in order to reach my goals. I highly endorse Anthony’s recommendations and his products.

Gary Frank

Ant’s approach to strength, conditioning and nutrition is unique in that he has taken the logic and common sense of some of the best in the game and applied his own experiences and knowledge to create systems and ideas tailored towards those of us from a genetically disadvantaged background. On a personal level, Ant’s writing and guidance has finally got my training and nutrition moving forward after years of spinning my wheels. I look better than ever before, and although I have a long way to go to reach my physique and strength goals, I know that Ant’s guidance will help get me there. His ideas just make a lot of sense, and he presents them in such a way so as to make the seemingly complex easy to understand. He is also conscientious; on many occasions I have pestered him with mundane, interesting or challenging questions, and I have always received a reply. His products deliver great value for money, and if you have a question, he will answer it. What more could you want?!

Toby Griffiths

I had two big problems with my body. First, I didn’t like it. Second, I had lower back pain. Sitting in a chair all day really takes it’s toll. I thought I was helpless.

Then I found Anthony’s blog, and read The Skinny Fat Solution. Everything that Anthony teaches with The Skinny-Fat Solution helped me so much, the exercises, the nutrition guide, and even down to the way of life that he proposes.

Now I’m not only free from back pain, but I’m also happier with my body. It’s a journey and I’m just starting, but I can already tell that it will be a sweet ride. I’m stronger than I’ve ever been, and I only look forward to the future. There are a lot of fitness guys who teach how to train. Only a few teach how to train in a healthy manner. And not many have the empathy of Anthony.

Jorge Rodighiero

No-Ass-to-Risk Guarantee Continued

Let’s start back from the top: My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Second, the training program makes use of barbell training. There is no alternative program, because I don’t compromise my stones (what I feel works best) to appease others. In order to introduce those unfamiliar, I created the “Dissecting the Great Eight,” “Perfecting the Pull-up,” and “Leveling Up the Upper Chest” guides to truly turn over everything I program. It’s fully comprehensive.

The nutrition protocol makes use of intermittent fasting, which is going for prolonged times without food. The best way to think of intermittent fasting: it’s a nutrition strategy that has you skip breakfast and eat lighter through out the day.

In regard to typical results, I always give the same disclaimer with any digital product: One of two things will happen when you buy my products. Either A: You might buy it and never use it. You might even return it because you’re too lazy to use it, read it, or value what’s inside. Or B: you’ll get it, follow through with the plan, learn something new about yourself, and see the resultant knowledge shine through with improvements in your body or life. Things with the body take hard work. If you’re willing to chip in your share you won’t be disappointed.

If you want to purchase any of these guides alone, or if you have any questions…

|| anthony -at- anthonymychal.com ||

Email me. I’m a human, so I understand if you have any questions. And yes, I’ll personally respond.

[allenmendezsr]

The Skinny Fat Solution

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The Skinny Fat Solution

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Somewhere in Africa, a lion sits in the wild.

He wakes up to unknown food rations, weather patterns, and dangers. Yet he’s bold enough to handle his own life. His survival is his responsibility, and his responsibility alone.

Somewhere in a zoo, a lion sits in a cage.

He’s given food, shelter, and a safeguard from danger. He’s but a pawn, and not in charge of his own life.

Both of these creatures are lions; only one is king.

They have the same hardware — they’re made up of the same anatomical “stuff” — but the software makes all the difference.

Skinny-fat? You’re living in a unique cage.

Your software is broken. Your fat cells complicate things. Your body needs built back up in a specific way not only from a muscular proportion standpoint, but also from a overall body composition sequence standpoint.

I know these things because I was once in the skinny-fat cage.

I’ve come to be known as a skinny-fat guru of sorts, and I’m proud of that because I share your scars. Wider hips. Stretch marks on my lower back. Oh yes, the string bean arms, small wrists, lower chest fat, narrow shoulders, and the entire skinny-fat package was one there. But I’ve since learned how to live out there in the wild, and I’d like to help you do the same.

That’s why, when I had the chance to write for Arnold Schwarzenegger’s personal website, I wrote about skinny-fat syndrome. Now, I’ve been published a lot of places. But Arnold’s personal website? And skinny-fat as my topic of choice? That should tell you everything you need to know about me. (And maybe that Goku turning Super Saiyan changed my life. There was also this thing where a chick told me I had girl boobs in my skinny-fat heyday, but . . .)

It’s a complicated cage. It’s not one most people deal with, and here’s why this matters to you.

We typically learn from those that came before us and have done what we want to do. The problem with this for us? Most people that have done what we want to do didn’t start skinny-fat.

Those fat cells you have? They complicate things. Fat cells don’t really die. They shrink, but they’re always there. If you’ve filled them up in the past, chances are they’re prone to refill. This is something I call a flinch to fat. Your body, for whatever reason, has decided that flinching extra energy and nutrients to fat cells is a good idea, and so it’s going to be a factor. It will always be a factor.

Why is it important? Because true-skinny guys don’t often have a flinch to fat. True-skinny guys, when they start training, carve out one path to muscle. The flow follows that one path. That’s why they can chow down on peanut butter and jelly sandwiches all day and gain muscle without turning into lard. But if you’re skinny-fat?

You already have a path to body fat that’s paved and frequently travelled. The goal isn’t necessarily “fat loss” because that does nothing to fix what’s familiar. When you stop going fat loss berserk, you still have the paved path. And you’ll probably just get fat again. Now, fat loss is a part of the overall goal, but it isn’t the real goal. The real goal is to rewire the flinch.

Your body proportions also complicate things. You have a unique build. Not only do you need to use the worthwhile training methods that will actually build muscle, you have to be mindful of where that muscle is going to end up. A great muscle building program might not be great for you because, although you probably need muscle to build a good body, you need muscle in the right places.

Old school physical culturalists like Vince Gironda pioneered this idea with his relentless quest for an “X” shaped physique. This is important for you, too. It’s not always about “as much muscle as possible,” but rather about as much muscle possible in the right places. Physique is like a sculpture in that it’s an illusion. You can look a lot better with less clay if you know how to shape it right. But there’s a fine balance between getting overly detailed and prissy vs. knowing when to throw down hunks of clay in the right places vs. throwing down hunks of clay haphazardly. We need to be in the middle.

People are different. You are different. We can’t deny that some have better genetics for carrying and building muscle and being lean.

We don’t usually don’t fall in that bucket. Smaller and thinner bones make for smaller muscles generally. (I can wrap my fingers around my wrist and touch pinky to thumb.) The wunderkinds might have more muscle naturally or might build muscle with less effort or might build muscle using less effective exercises. Sadly, most people that “make it” don’t come from our background.

Our background, our “cage,” is a product of three things: nature (genetics), nurture (culture), and good old random chance.

It’s not that you can’t build muscle, it’s just that you can’t build muscle the same way the wunderkind does. Nurture is one third of the equation. You have control over this. Our body is aware of the world that it’s in, and so it “works” based upon this feedback. You created an environment in which your body said, “The best way for me to survive this is to be skinny-fat.” Sound depressing, right?

Wrong.

Because you have the power to change it. You are in control. You can step into the wild.

Without the wunderkind nature we have to create a wunderkind nurture.

And that’s the purpose of SOLDIER. (Sorry, no Mako involved. And if you know what I’m talking about we can be friends.) We live in an age of endless programs, and people running around like chickens without heads. SOLDIER is a three step system created with one single intention: you’re skinny-fat, you’re in that cage, here’s how you changed every possible aspect of nurture (training, nutrition, life) to break free. And I’m not talking about just seeing change, I’m talking about really adjusting things inside — rewiring the flinch.

SOLDIER 3.0 The first stages gets the body saying, “Oh hey, these muscles? Yeah, they’re kind of important. Let’s think about them.” And, “Oh hey, this body fat? It doesn’t have to be here. Let’s use some of it up.” If you play your cards right, it’s not uncommon to drop fat and build some muscle here. It’s cruising into both muscle building and fat loss without erring too far to either end to see how the body responds.

This is where you learn the powerful barbell and bodyweight exercises that will best contribute to not only current “X” physique intentions, but also lead into exercises in the future. Some other work for fat loss is recommended, usually walking, sprinting, or rope jumping in a way that doesn’t interfere with the basic strength work.

Nutrition caters to muscle recovery but also promotes fat loss.

SOLDIER 2.0 The first stage usually works well. At some point though, the body usually says, “Alright, alright. I made some changes, but I don’t know how comfortable I am losing all of my fat. I’m going to hold onto some of it; I’m going to cherish it a bit more than the rest.”

This is where you tell the body, “There is no option. The fat? It’s gotta’ go.” This is the stubborn fat phase, and is SOLDIER 2.0, which SOLDIER 3.0 laid a foundation for. We really jam home fat loss here, but only as much as necessary. We let 3.0 run its course because it’s best for muscle. When you go severe fat loss, muscle is usually on hold, so that’s why SOLDIER 2.0 is only a ten week thing for when it counts.

We ramp up fat loss specific work and make some changes to prevent the dreaded starvation mode and the body locking up its fat cells.

SOLDIER 1.0 After 2.0 is over, you’re looking at coasting into muscle building and being happy, but there’s something you need to know: times of catabolism and breakdown stimulate for times of anabolism and build up. This sounds great for muscle, and it is, but most skinny-fat guys will have energy grubbing fat cells prowling. I call these “Gollum cells,” seeking their pressccciiiouusss.

That’s why, after 2.0, I recommend making the muscles hyperactive while bringing nutrition to more of an autopilot feel. When you do this, you bring your body to a reset point where the muscles are hyperdemanding so any extra energy you happen to take in goes there and the fat cells get downplayed majorly. You aren’t actively seeking out muscle or eating for it, but that’s the point of the reset.

This puts you in the best spot moving forward.

And this brings us to The Skinny-Fat Solution.

The Skinny-Fat Solution is a comprehensive resource packed with PDF eBooks and other useful tools that, depending on your level of interest, take you through SOLDIER. As of now, there are three levels you can go with. I’ll run through all of them now, but you should also read about my “No Ass-to-risk Guarantee” that follows.

THE STANDARD PACK (SOLDIER 3.0 ON LOCKDOWN)

The Standard Pack has everything you need to go from zero to SOLDIER 3.0 hero. It contains the training, nutrition, and lifestyle basics to start changing your body. All of the below are instantly downloaded eBook PDF documents that come together in a .ZIP file.

SOLDIER PHILOSOPHY PDF hits you with a comprehensive look at how SOLDIER comes together. It might just light a fire under your feet. (Warning: it mentions Sparta. I’ve been told that anything that incorporates Sparta must be good. Just saying.)

SOLDIER 3.0 X PHYSIQUE TRAINING PDF gives you the program and teaches you the philosophy behind muscle building, specifically in a way that’s going to cater to an “X” physique. It’s a barbell and bodyweight training program.

SOLDIER 3.0 NUTRITION PDF will have you looking at nutrients in a way a casual Google search could never teach you. It gives you the nutrition basics you need in order to make any meaningful body composition strides—how to eat for losing fat, yet also what to consider for muscle repair and growth.

SOLDIER 3.0 QUICK REFERENCE GUIDE PDF gives you the most important nuggets of information from the training, nutrition, and posture/movement guides in one handy dandy place.

SOLDIER 3.0 POSTURE & MOVEMENT PDF teaches you how move. Period. It dissects the fundamental human movements in the squat, press, pull, and hinge, and also guts the issue of posture (as it’s often a skinny-fat sore spot).

SOLDIER 3.0 EXERCISE BREAKDOWN PDFbreaks down each “main” lift within the program and gives suggestions for substitutions. It also gives links to YouTube videos for demonstrations and is chock full of pictures and diagnosing common problems.

(6) SOLDIER 3.0 KITCHEN AND LIFE VOODOO sets you straight. Let’s face it. This journey effects everyone around you. This document is the real gem, in my opinion. It gives you some recipes and kitchen tricks as well as some tips on how to integrate changes into your lifestyle. It’s the stuff no one talks about, yet everyone does behind the scenes. How do you deal with nutrition habits at work? How do you deal with changing your life without de-friending your friends? How do you cook food in a time efficient way? How do you *gasp* enjoy eating vegetables? What spices make food taste good? Why is cheese the greatest thing in the world? (OK, so I don’t exactly tackle that last issue, but I’ll admit to the premise of it.)

+ FREE UPDATES FOR LIFE AND EMAIL CONTACT. I keep in touch with all buyers via email, sending them product updates and anything that crosses my nose that may be useful. This is why people that buy are students more than anything else.

THE HYPER PACK (SOLDIER 3.0-1.0 ON LOCKDOWN)

The Hyper Pack includes everything within the Standard Pack plus these extra PDF documents. The Hyper Pack is designed to give you what you need to complete every phase of SOLDIER on your own. All of these are delivered together inside one .ZIP file.

SOLDIER 2.0: THE STUBBORN FAT LOSS PDF , which outlines nutrition and training changes to help you adjust to the fat loss wall and prevent the dreaded starvation mode. It also teaches you about the wall itself so you don’t exhaust the usefulness of this type of training. Crazily enough, this is the time when you probably should eat more here and there. This takes you through that.

SOLDIER 1.0: THE HYPERMUSCLE QUEST PDF, which tells you what you need to know about your new body, specifically that it probably wants to get fat again. Your fat cells are like Gollum in that they want their prescciioussss energy back. Inside, it also outlines the high frequency training philosophy that I like to use in this phase, which is how to combine high frequency bodyweight training and barbell training in a way that best fits your situation. It also shows you how to go about dialing back your nutrition so you’re not fat loss loopy, but yet at the same time not going into bulk mode. The goal is to “normalize” your body so that it cares more about muscle than fat. Warning: a side effect of this is usually getting jacked; just thought I’d let you know. SOLDIER 1.0 also begins to talk about how to transform some of the staple exercises into more powerful “X” physique exercises.

GMB PERFECTING THE PULL-UP PDF, I’m just going to lay it out there: I treat the barbell deadlift and chin-up like gold. Because they are gold. And because gold is important, I called in my friends over at Gold Medal Bodies to give you some training tips for the pull-up. Ryan Hurst (former gymnast) gives you a progression and proper form to go from 0 to 1 pull-up, and then even some advanced training suggestions.

THE INTERNAL MONOLOGUE PDF, I took pictures throughout the first year of my transformation. This PDF is a ‘lil special egg in the lot in that I self coach myself along the way from where I sit now. For instance, a few months in I actually look fatter than in the beginning because of how my body was losing fat. Just little informative nuggets like this I thought would be valuable.

+ THE STANDARD PACK

BONUS: The Hyper Pack is the Ultima Pack for the time being. With this option, you also get access to the membership area, forums, and coaching website. See Ultima Pack description for more details. Feels good, right?

THE ULTIMA PACK (SOLDIER 3.0-1.0 ON LOCKDOWN WITH PERSONALIZED FEEDBACK)

The Ultima Pack contains everything within the Standard and Hyper Packs, but also lifetime access to the “inner circle” coaching website. Like the Hyper Pack, it’s designed to take you through the entire SOLDIER system, but has much more of a personalized, community focus for those that need or want it. They PDFs and instructions for access are send immediately upon purchase.

ACCESS TO THE INNER CIRCLE for community support and also EXTRA courses. See, this isn’t The Skinny-Fat Solution’s first rodeo. I’ve had previous versions that make an appearance with the rationale of why I might have changed things, so there are different strategies there for those that might do better. Like I said: it’s a personalized kind of place. There’s a forum where you can get feedback on exercise form, additional learning courses, regularly scheduled face time (via Google+ / GoToMeeting) calls.

+ THE HYPER PACK

+ THE STANDARD PACK

–

Because this membership area isn’t quite pristine and still in beta, I can’t justify selling this membership solo. That’s why the Hyper Pack is the Ultima Pack right now. Buy purchasing the Hyper Pack this instant, you’ll actually be an Ultima Pack owner with all of the perks of an Ultima for life. Sweet, right? Come inside, introduce yourself, and help me make it an awesome place.

Breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice. Your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Your mind is swimming with ideas. It has to be. I know mine was.

There’s simply too much out there. P90X. Pilates. Bulking. Cutting. This method. That method. This gidget. That gadget. It’s overload. And sadly, most of it doesn’t work for us. I fell for the instant ab solutions when I was younger. (I even had one of those electrostimulation ab belts — one of my most embarrassing secrets.)

But I’ve done them all. I know your ultra low carb experiment zapped away your muscle. I know P90X didn’t put on the muscle you wanted it to and probably ruined your knees. I know your bulks left you with more fat than muscle. I know because I’ve been there. And I know what’s worked best for me and I can confidently say SOLDIER is that system.

Don’t make the same mistakes I made.

The question ISN’T if you have what it takes, it’s how much time you’re going to waste — how big of a hole you’re going to dig for yourself. It’s no coincidence that you’ve made it this far. You have what it takes. But the more important matter at hand: not getting lost in the thicket so that you can start making progress now. Every day of moving in the opposite direction carries potential irreversible damage.

If this means as much to you as it did to me, you can’t waste any second of your time — or dollar from your wallet — on something that sends you backwards in progress. That’s my back. Those are stretch marks. There. Forever. I could have prevented them by taking action quicker.

So you have a choice: You can stay in your cage. Or you can become king.

Here are some people that chose the latter. Will you be next?

Every document within the Skinny-Fat Solution are PDF files that are compatible with ADOBE and other like PDF readers. They come in a .zip file, which most operating systems can inherently unzip. There are no physical products shipped. And breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

What Others Are Saying

Anthony Mychal is one of the few people whose advice I trust implicitly, and it wouldn’t be hyperbolic to say his teaching has changed my life.

As a former skinny-fat (physically, at least!) looking to add muscle after reaching my solid base, his articles, and the TSFS / Chaos Bulk resources in particular, address my situation perfectly. He doesn’t just prescribe boilerplate sets of lifts, but also tackles the nutrition; lifestyle; and, importantly, the psychological baggage that comes with this body type.

I was lucky enough to jump on the Skinny-Fat Solution charter group membership, and being part of the Skinny Fat Solution coaching group has allowed me a privileged position where Anthony is on hand to offer advice and answer students’ specific questions and concerns. He is always exceptionally supportive, celebrating our achievements with us, without being afraid to dish out a bit of “tough love” where necessary (something I’ve benefited from on more than one occasion!).

In short, I am proud to call him my mentor, and hope to be able to do so for many years to come.

Dajve Green

The “before” pictures here were taken before I found Anthony. I was able to lose some fat with “traditional” bodybuilding methods — frequent meals, no alcohol, etc. But I spent years bulking and cutting, only to get no where. It was SO frustrating.

Enter Anthony and his abundance of Skinny-Fat information, and I was able to stay stay pretty lean, gain strength, and gain muscle. I FINALLY feel like I’m making real progress, and Anthony has BY FAR been the biggest positive influence in that regard.

Oh yeah, I forgot to mention one more BIG thing. I was one of the biggest offenders of program hopping. There are soooo many resources out there, that are so different, and claim to be the best. I think I tried everything under the sun! Once I adopted Anthony’s policy to stick to a program, practice the Great Eight, and gauge my progress…things started to click!

Mike Gage

I used to be your classic skinny-fat ectomorph. My body composition was born from too many video games and too little physical activity—a lifestyle that also caused debilitating back pain for me as a teenager. I was called names. Teased. I wasn’t comfortable in my own skin. I didn’t enjoy the way I looked.

At the end of 2008, I started exercising regularly. Training was usually three days per week with an hour of aerobic work thrown in. This exercise alone (without dietary considerations) helped with both weight loss and my back pain. But like most people, I fell into the trap of “bulking.” I got thicker, but my muscles didn’t exactly come along for the ride. Bulking didn’t go as planned.

In 2011, I fully bought into what Anthony preached, which turned out being a great decision because it worked. I started looking lean and athletic. My body felt better day by day and I lost 15kg in a relatively short time period. Every exercise I did improved. My pull-ups (that Anthony puts such high praise on) went from 3-4 reps per set to 11 reps per set.

All in all, Anthony’s perspective, and Anthony’s website helped me create not only a better body, but also a better life. I look and feel better than I ever have before.

Johannes Dee

It’s only a small exaggeration to say that Anthony saved my life because I really didn’t have much of one before. My entire life revolved around training. Working out was negatively impacting my life as it had put a strain on my finances (food, memberships, supplements etc.), my relationships with friends and family (go grab a pint? no way!), and my career because all my time and mental focus was being spent on this obsession.

But even with all of that sacrifice, I made very little noticeable gains. Everyone else worked out moderately, never followed any specific diet, and yet they were all in way better shape than me. I tried all of their routines but they didn’t work. I did every fad diet and internet program which just entered me into a cycle of constant failure and frustration. When I began working with personal trainers they attributed my lack of progress to not dieting strictly enough, not enough supplements, or that I was wasn’t pushing myself, or trying hard enough. Wrong.

I found that a problem with a lot of trainers is that many of them have been in shape their whole lives, and believe that those who are out of shape are lazy and make poor diet choices. If you have found your way here, chances are that this does not describe you. Most trainers don’t believe in body types, have no clue about frustration, failure, and the emotional weight of being embarrassed about your body.

What makes Anthony different from all the other trainers out there is that he can empathize with the skinny-fat ectomorph because he has walked in our shoes. He recognizes our struggle and truly understands what we are trying to achieve. His guidance has been both motivational and inspirational to me. The main thing that I think gives him an edge over everyone else is experience. He has been working with his own stubborn body his whole life. Not only has he figured it out for himself but he has helped many others in the same situation. This makes the likelihood of his methods working for you much greater as a good chunk of the guess work has been done. He acknowledges that we must train differently than the average person, and has solutions for our bodies’ stubborn nature.

I’ve learned about the mental aspect of training, which is often forgotten, and it has been beneficial not only to my training but in other areas of my life too. Our bodies react to stress, both physical and mental, in a different manor than the rest of the world. I still train hard and consistently but I never exceed what my body or my mind can take.

My results are that I am the best physical shape that I have ever been in. I have the lowest body fat percentage ever, greatest definition, increased flexibility, and increased aerobic endurance. I look great, feel great, and am comfortable with my shirt off. I train in a way that has become my lifestyle which means that it’s all uphill from here. I’ve finally found a method of training that is giving me real and noticeable results. I got my life back and I got the confidence that I always wanted.

Greg Keyes

Years ago, when I started training, everything I did was more or less the exact opposite of what Anthony teaches. In the few years I had been training I only made small gains relative to how much effort, time and energy I was pumping into my workouts! Before long my skinny fat body was only ever so slightly more muscular and a hell of a lot fatter. This drove me to quit working out and just giving up.

I was out of the gym for close on 4 years and had become very overweight, very weak and very very unhappy. I decided enough was enough. Doing some research lead me to a number of websites, Anthony’s being one of them. I instantly enjoyed reading his articles and the theory made sense to me. Before too long I was pumped to get started again.

I implemented his eating style, his diet tips and his training protocols. Now, a year later, I’m down 65 lbs, about 3 times stronger then when I started, and much much happier. Anthony’s help and teachings are a huge part of what got me to where I am now, and his helpful nature was very greatly appreciated.

Anthony is one of the nicest people I have ever had the pleasure to talk with. He is a seriously knowledgeable man in this field and is more then happy to share it with everyone. Even if you have a specific question and email him looking for help, he will reply. This is something that is very rare in this industry, even for “Personal” trainers that you meet in person.

I owe so much to what he has thought me, its changed my life forever. I have no doubt that he can do the same for you.

Shane Carberry

I’m not sure whether I’ll be able to fully change my body composition the way I want. But one thing I know for sure – following Anthony’s advice has changed my life! It’s much simpler, healthier and relaxed, at least in terms of training and nutrition.

I used to change workout programs and nutrition strategy every 2-3 months. I was spending hundreds of hours studying all that was available about how to lose fat and gain muscles. I always hoped that next program would be the one. It all just made me hopeless.

Anthony is not a businessmen. He’s not like most of other experts who have done big internet business in fitness. I don’t have anything against it. But this guy really wants to help people, without having any kind of financial benefit for sharing his knowledge, wisdom and advice.

As former skinny-fat ectomorph there is no better person to teach by his own experience. Besides he knows a lot about the athleticism in general. Also, very important, he is gifted to transfer his knowledge in so simple and practical way that anyone can understand and immediately apply.

Finally, I know exactly what I do and why I do that particular exercise, why I do that many sets and reps, why I eat what I eat and when I eat… It’s that simple! I just regret there was no “Anthony” some 15 years ago.

Bojan Vuina

I am excited to tell you since discovering Anthony Mychal I have found the required faith that I can reach my goals. Seeing the proof with Anthony’s transformation I now know that I too can build a more muscular body. I have been primarily on the skinny side of Skinny Fat for all my life. I am now following Anthony’s recommendations found on his blog, The Skinny Fat Solution and Chaos Bulk programs. Today I am making gains not seen after over a dozen years of lifting weights. Even after religiously following another popular skinny guy 5 x 5 program for a frustrating few years. I have learned that pull-up are vital and I need to do bicep curls in order to reach my goals. I highly endorse Anthony’s recommendations and his products.

Gary Frank

Ant’s approach to strength, conditioning and nutrition is unique in that he has taken the logic and common sense of some of the best in the game and applied his own experiences and knowledge to create systems and ideas tailored towards those of us from a genetically disadvantaged background. On a personal level, Ant’s writing and guidance has finally got my training and nutrition moving forward after years of spinning my wheels. I look better than ever before, and although I have a long way to go to reach my physique and strength goals, I know that Ant’s guidance will help get me there. His ideas just make a lot of sense, and he presents them in such a way so as to make the seemingly complex easy to understand. He is also conscientious; on many occasions I have pestered him with mundane, interesting or challenging questions, and I have always received a reply. His products deliver great value for money, and if you have a question, he will answer it. What more could you want?!

Toby Griffiths

I had two big problems with my body. First, I didn’t like it. Second, I had lower back pain. Sitting in a chair all day really takes it’s toll. I thought I was helpless.

Then I found Anthony’s blog, and read The Skinny Fat Solution. Everything that Anthony teaches with The Skinny-Fat Solution helped me so much, the exercises, the nutrition guide, and even down to the way of life that he proposes.

Now I’m not only free from back pain, but I’m also happier with my body. It’s a journey and I’m just starting, but I can already tell that it will be a sweet ride. I’m stronger than I’ve ever been, and I only look forward to the future. There are a lot of fitness guys who teach how to train. Only a few teach how to train in a healthy manner. And not many have the empathy of Anthony.

Jorge Rodighiero

No-Ass-to-Risk Guarantee Continued

Let’s start back from the top: My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Second, the training program makes use of barbell training. There is no alternative program, because I don’t compromise my stones (what I feel works best) to appease others. In order to introduce those unfamiliar, I created the “Dissecting the Great Eight,” “Perfecting the Pull-up,” and “Leveling Up the Upper Chest” guides to truly turn over everything I program. It’s fully comprehensive.

The nutrition protocol makes use of intermittent fasting, which is going for prolonged times without food. The best way to think of intermittent fasting: it’s a nutrition strategy that has you skip breakfast and eat lighter through out the day.

In regard to typical results, I always give the same disclaimer with any digital product: One of two things will happen when you buy my products. Either A: You might buy it and never use it. You might even return it because you’re too lazy to use it, read it, or value what’s inside. Or B: you’ll get it, follow through with the plan, learn something new about yourself, and see the resultant knowledge shine through with improvements in your body or life. Things with the body take hard work. If you’re willing to chip in your share you won’t be disappointed.

If you want to purchase any of these guides alone, or if you have any questions…

|| anthony -at- anthonymychal.com ||

Email me. I’m a human, so I understand if you have any questions. And yes, I’ll personally respond.

[allenmendezsr]

The Skinny Fat Solution

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The Skinny Fat Solution

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    Somewhere in Africa, a lion sits in the wild.

He wakes up to unknown food rations, weather patterns, and dangers. Yet he’s bold enough to handle his own life. His survival is his responsibility, and his responsibility alone.

Somewhere in a zoo, a lion sits in a cage.

He’s given food, shelter, and a safeguard from danger. He’s but a pawn, and not in charge of his own life.

Both of these creatures are lions; only one is king.

They have the same hardware — they’re made up of the same anatomical “stuff” — but the software makes all the difference.

Skinny-fat? You’re living in a unique cage.

Your software is broken. Your fat cells complicate things. Your body needs built back up in a specific way not only from a muscular proportion standpoint, but also from a overall body composition sequence standpoint.

I know these things because I was once in the skinny-fat cage.

I’ve come to be known as a skinny-fat guru of sorts, and I’m proud of that because I share your scars. Wider hips. Stretch marks on my lower back. Oh yes, the string bean arms, small wrists, lower chest fat, narrow shoulders, and the entire skinny-fat package was one there. But I’ve since learned how to live out there in the wild, and I’d like to help you do the same.

That’s why, when I had the chance to write for Arnold Schwarzenegger’s personal website, I wrote about skinny-fat syndrome. Now, I’ve been published a lot of places. But Arnold’s personal website? And skinny-fat as my topic of choice? That should tell you everything you need to know about me. (And maybe that Goku turning Super Saiyan changed my life. There was also this thing where a chick told me I had girl boobs in my skinny-fat heyday, but . . .)

It’s a complicated cage. It’s not one most people deal with, and here’s why this matters to you.

We typically learn from those that came before us and have done what we want to do. The problem with this for us? Most people that have done what we want to do didn’t start skinny-fat.

Those fat cells you have? They complicate things. Fat cells don’t really die. They shrink, but they’re always there. If you’ve filled them up in the past, chances are they’re prone to refill. This is something I call a flinch to fat. Your body, for whatever reason, has decided that flinching extra energy and nutrients to fat cells is a good idea, and so it’s going to be a factor. It will always be a factor.

Why is it important? Because true-skinny guys don’t often have a flinch to fat. True-skinny guys, when they start training, carve out one path to muscle. The flow follows that one path. That’s why they can chow down on peanut butter and jelly sandwiches all day and gain muscle without turning into lard. But if you’re skinny-fat?

You already have a path to body fat that’s paved and frequently travelled. The goal isn’t necessarily “fat loss” because that does nothing to fix what’s familiar. When you stop going fat loss berserk, you still have the paved path. And you’ll probably just get fat again. Now, fat loss is a part of the overall goal, but it isn’t the real goal. The real goal is to rewire the flinch.

Your body proportions also complicate things. You have a unique build. Not only do you need to use the worthwhile training methods that will actually build muscle, you have to be mindful of where that muscle is going to end up. A great muscle building program might not be great for you because, although you probably need muscle to build a good body, you need muscle in the right places.

Old school physical culturalists like Vince Gironda pioneered this idea with his relentless quest for an “X” shaped physique. This is important for you, too. It’s not always about “as much muscle as possible,” but rather about as much muscle possible in the right places. Physique is like a sculpture in that it’s an illusion. You can look a lot better with less clay if you know how to shape it right. But there’s a fine balance between getting overly detailed and prissy vs. knowing when to throw down hunks of clay in the right places vs. throwing down hunks of clay haphazardly. We need to be in the middle.

People are different. You are different. We can’t deny that some have better genetics for carrying and building muscle and being lean.

We don’t usually don’t fall in that bucket. Smaller and thinner bones make for smaller muscles generally. (I can wrap my fingers around my wrist and touch pinky to thumb.) The wunderkinds might have more muscle naturally or might build muscle with less effort or might build muscle using less effective exercises. Sadly, most people that “make it” don’t come from our background.

Our background, our “cage,” is a product of three things: nature (genetics), nurture (culture), and good old random chance.

It’s not that you can’t build muscle, it’s just that you can’t build muscle the same way the wunderkind does. Nurture is one third of the equation. You have control over this. Our body is aware of the world that it’s in, and so it “works” based upon this feedback. You created an environment in which your body said, “The best way for me to survive this is to be skinny-fat.” Sound depressing, right?

Wrong.

Because you have the power to change it. You are in control. You can step into the wild.

Without the wunderkind nature we have to create a wunderkind nurture.

And that’s the purpose of SOLDIER. (Sorry, no Mako involved. And if you know what I’m talking about we can be friends.) We live in an age of endless programs, and people running around like chickens without heads. SOLDIER is a three step system created with one single intention: you’re skinny-fat, you’re in that cage, here’s how you changed every possible aspect of nurture (training, nutrition, life) to break free. And I’m not talking about just seeing change, I’m talking about really adjusting things inside — rewiring the flinch.

SOLDIER 3.0 The first stages gets the body saying, “Oh hey, these muscles? Yeah, they’re kind of important. Let’s think about them.” And, “Oh hey, this body fat? It doesn’t have to be here. Let’s use some of it up.” If you play your cards right, it’s not uncommon to drop fat and build some muscle here. It’s cruising into both muscle building and fat loss without erring too far to either end to see how the body responds.

This is where you learn the powerful barbell and bodyweight exercises that will best contribute to not only current “X” physique intentions, but also lead into exercises in the future. Some other work for fat loss is recommended, usually walking, sprinting, or rope jumping in a way that doesn’t interfere with the basic strength work.

Nutrition caters to muscle recovery but also promotes fat loss.

SOLDIER 2.0 The first stage usually works well. At some point though, the body usually says, “Alright, alright. I made some changes, but I don’t know how comfortable I am losing all of my fat. I’m going to hold onto some of it; I’m going to cherish it a bit more than the rest.”

This is where you tell the body, “There is no option. The fat? It’s gotta’ go.” This is the stubborn fat phase, and is SOLDIER 2.0, which SOLDIER 3.0 laid a foundation for. We really jam home fat loss here, but only as much as necessary. We let 3.0 run its course because it’s best for muscle. When you go severe fat loss, muscle is usually on hold, so that’s why SOLDIER 2.0 is only a ten week thing for when it counts.

We ramp up fat loss specific work and make some changes to prevent the dreaded starvation mode and the body locking up its fat cells.

SOLDIER 1.0 After 2.0 is over, you’re looking at coasting into muscle building and being happy, but there’s something you need to know: times of catabolism and breakdown stimulate for times of anabolism and build up. This sounds great for muscle, and it is, but most skinny-fat guys will have energy grubbing fat cells prowling. I call these “Gollum cells,” seeking their pressccciiiouusss.

That’s why, after 2.0, I recommend making the muscles hyperactive while bringing nutrition to more of an autopilot feel. When you do this, you bring your body to a reset point where the muscles are hyperdemanding so any extra energy you happen to take in goes there and the fat cells get downplayed majorly. You aren’t actively seeking out muscle or eating for it, but that’s the point of the reset.

This puts you in the best spot moving forward.

And this brings us to The Skinny-Fat Solution.

The Skinny-Fat Solution is a comprehensive resource packed with PDF eBooks and other useful tools that, depending on your level of interest, take you through SOLDIER. As of now, there are three levels you can go with. I’ll run through all of them now, but you should also read about my “No Ass-to-risk Guarantee” that follows.

THE STANDARD PACK (SOLDIER 3.0 ON LOCKDOWN)

The Standard Pack has everything you need to go from zero to SOLDIER 3.0 hero. It contains the training, nutrition, and lifestyle basics to start changing your body. All of the below are instantly downloaded eBook PDF documents that come together in a .ZIP file.

SOLDIER PHILOSOPHY PDF hits you with a comprehensive look at how SOLDIER comes together. It might just light a fire under your feet. (Warning: it mentions Sparta. I’ve been told that anything that incorporates Sparta must be good. Just saying.)

SOLDIER 3.0 X PHYSIQUE TRAINING PDF gives you the program and teaches you the philosophy behind muscle building, specifically in a way that’s going to cater to an “X” physique. It’s a barbell and bodyweight training program.

SOLDIER 3.0 NUTRITION PDF will have you looking at nutrients in a way a casual Google search could never teach you. It gives you the nutrition basics you need in order to make any meaningful body composition strides—how to eat for losing fat, yet also what to consider for muscle repair and growth.

SOLDIER 3.0 QUICK REFERENCE GUIDE PDF gives you the most important nuggets of information from the training, nutrition, and posture/movement guides in one handy dandy place.

SOLDIER 3.0 POSTURE & MOVEMENT PDF teaches you how move. Period. It dissects the fundamental human movements in the squat, press, pull, and hinge, and also guts the issue of posture (as it’s often a skinny-fat sore spot).

SOLDIER 3.0 EXERCISE BREAKDOWN PDFbreaks down each “main” lift within the program and gives suggestions for substitutions. It also gives links to YouTube videos for demonstrations and is chock full of pictures and diagnosing common problems.

(6) SOLDIER 3.0 KITCHEN AND LIFE VOODOO sets you straight. Let’s face it. This journey effects everyone around you. This document is the real gem, in my opinion. It gives you some recipes and kitchen tricks as well as some tips on how to integrate changes into your lifestyle. It’s the stuff no one talks about, yet everyone does behind the scenes. How do you deal with nutrition habits at work? How do you deal with changing your life without de-friending your friends? How do you cook food in a time efficient way? How do you *gasp* enjoy eating vegetables? What spices make food taste good? Why is cheese the greatest thing in the world? (OK, so I don’t exactly tackle that last issue, but I’ll admit to the premise of it.)

+ FREE UPDATES FOR LIFE AND EMAIL CONTACT. I keep in touch with all buyers via email, sending them product updates and anything that crosses my nose that may be useful. This is why people that buy are students more than anything else.

THE HYPER PACK (SOLDIER 3.0-1.0 ON LOCKDOWN)

The Hyper Pack includes everything within the Standard Pack plus these extra PDF documents. The Hyper Pack is designed to give you what you need to complete every phase of SOLDIER on your own. All of these are delivered together inside one .ZIP file.

SOLDIER 2.0: THE STUBBORN FAT LOSS PDF , which outlines nutrition and training changes to help you adjust to the fat loss wall and prevent the dreaded starvation mode. It also teaches you about the wall itself so you don’t exhaust the usefulness of this type of training. Crazily enough, this is the time when you probably should eat more here and there. This takes you through that.

SOLDIER 1.0: THE HYPERMUSCLE QUEST PDF, which tells you what you need to know about your new body, specifically that it probably wants to get fat again. Your fat cells are like Gollum in that they want their prescciioussss energy back. Inside, it also outlines the high frequency training philosophy that I like to use in this phase, which is how to combine high frequency bodyweight training and barbell training in a way that best fits your situation. It also shows you how to go about dialing back your nutrition so you’re not fat loss loopy, but yet at the same time not going into bulk mode. The goal is to “normalize” your body so that it cares more about muscle than fat. Warning: a side effect of this is usually getting jacked; just thought I’d let you know. SOLDIER 1.0 also begins to talk about how to transform some of the staple exercises into more powerful “X” physique exercises.

GMB PERFECTING THE PULL-UP PDF, I’m just going to lay it out there: I treat the barbell deadlift and chin-up like gold. Because they are gold. And because gold is important, I called in my friends over at Gold Medal Bodies to give you some training tips for the pull-up. Ryan Hurst (former gymnast) gives you a progression and proper form to go from 0 to 1 pull-up, and then even some advanced training suggestions.

THE INTERNAL MONOLOGUE PDF, I took pictures throughout the first year of my transformation. This PDF is a ‘lil special egg in the lot in that I self coach myself along the way from where I sit now. For instance, a few months in I actually look fatter than in the beginning because of how my body was losing fat. Just little informative nuggets like this I thought would be valuable.

+ THE STANDARD PACK

BONUS: The Hyper Pack is the Ultima Pack for the time being. With this option, you also get access to the membership area, forums, and coaching website. See Ultima Pack description for more details. Feels good, right?

THE ULTIMA PACK (SOLDIER 3.0-1.0 ON LOCKDOWN WITH PERSONALIZED FEEDBACK)

The Ultima Pack contains everything within the Standard and Hyper Packs, but also lifetime access to the “inner circle” coaching website. Like the Hyper Pack, it’s designed to take you through the entire SOLDIER system, but has much more of a personalized, community focus for those that need or want it. They PDFs and instructions for access are send immediately upon purchase.

ACCESS TO THE INNER CIRCLE for community support and also EXTRA courses. See, this isn’t The Skinny-Fat Solution’s first rodeo. I’ve had previous versions that make an appearance with the rationale of why I might have changed things, so there are different strategies there for those that might do better. Like I said: it’s a personalized kind of place. There’s a forum where you can get feedback on exercise form, additional learning courses, regularly scheduled face time (via Google+ / GoToMeeting) calls.

+ THE HYPER PACK

+ THE STANDARD PACK

–

Because this membership area isn’t quite pristine and still in beta, I can’t justify selling this membership solo. That’s why the Hyper Pack is the Ultima Pack right now. Buy purchasing the Hyper Pack this instant, you’ll actually be an Ultima Pack owner with all of the perks of an Ultima for life. Sweet, right? Come inside, introduce yourself, and help me make it an awesome place.

Breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice. Your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Your mind is swimming with ideas. It has to be. I know mine was.

There’s simply too much out there. P90X. Pilates. Bulking. Cutting. This method. That method. This gidget. That gadget. It’s overload. And sadly, most of it doesn’t work for us. I fell for the instant ab solutions when I was younger. (I even had one of those electrostimulation ab belts — one of my most embarrassing secrets.)

But I’ve done them all. I know your ultra low carb experiment zapped away your muscle. I know P90X didn’t put on the muscle you wanted it to and probably ruined your knees. I know your bulks left you with more fat than muscle. I know because I’ve been there. And I know what’s worked best for me and I can confidently say SOLDIER is that system.

Don’t make the same mistakes I made.

The question ISN’T if you have what it takes, it’s how much time you’re going to waste — how big of a hole you’re going to dig for yourself. It’s no coincidence that you’ve made it this far. You have what it takes. But the more important matter at hand: not getting lost in the thicket so that you can start making progress now. Every day of moving in the opposite direction carries potential irreversible damage.

If this means as much to you as it did to me, you can’t waste any second of your time — or dollar from your wallet — on something that sends you backwards in progress. That’s my back. Those are stretch marks. There. Forever. I could have prevented them by taking action quicker.

So you have a choice: You can stay in your cage. Or you can become king.

Here are some people that chose the latter. Will you be next?

Every document within the Skinny-Fat Solution are PDF files that are compatible with ADOBE and other like PDF readers. They come in a .zip file, which most operating systems can inherently unzip. There are no physical products shipped. And breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

What Others Are Saying

Anthony Mychal is one of the few people whose advice I trust implicitly, and it wouldn’t be hyperbolic to say his teaching has changed my life.

As a former skinny-fat (physically, at least!) looking to add muscle after reaching my solid base, his articles, and the TSFS / Chaos Bulk resources in particular, address my situation perfectly. He doesn’t just prescribe boilerplate sets of lifts, but also tackles the nutrition; lifestyle; and, importantly, the psychological baggage that comes with this body type.

I was lucky enough to jump on the Skinny-Fat Solution charter group membership, and being part of the Skinny Fat Solution coaching group has allowed me a privileged position where Anthony is on hand to offer advice and answer students’ specific questions and concerns. He is always exceptionally supportive, celebrating our achievements with us, without being afraid to dish out a bit of “tough love” where necessary (something I’ve benefited from on more than one occasion!).

In short, I am proud to call him my mentor, and hope to be able to do so for many years to come.

Dajve Green

The “before” pictures here were taken before I found Anthony. I was able to lose some fat with “traditional” bodybuilding methods — frequent meals, no alcohol, etc. But I spent years bulking and cutting, only to get no where. It was SO frustrating.

Enter Anthony and his abundance of Skinny-Fat information, and I was able to stay stay pretty lean, gain strength, and gain muscle. I FINALLY feel like I’m making real progress, and Anthony has BY FAR been the biggest positive influence in that regard.

Oh yeah, I forgot to mention one more BIG thing. I was one of the biggest offenders of program hopping. There are soooo many resources out there, that are so different, and claim to be the best. I think I tried everything under the sun! Once I adopted Anthony’s policy to stick to a program, practice the Great Eight, and gauge my progress…things started to click!

Mike Gage

I used to be your classic skinny-fat ectomorph. My body composition was born from too many video games and too little physical activity—a lifestyle that also caused debilitating back pain for me as a teenager. I was called names. Teased. I wasn’t comfortable in my own skin. I didn’t enjoy the way I looked.

At the end of 2008, I started exercising regularly. Training was usually three days per week with an hour of aerobic work thrown in. This exercise alone (without dietary considerations) helped with both weight loss and my back pain. But like most people, I fell into the trap of “bulking.” I got thicker, but my muscles didn’t exactly come along for the ride. Bulking didn’t go as planned.

In 2011, I fully bought into what Anthony preached, which turned out being a great decision because it worked. I started looking lean and athletic. My body felt better day by day and I lost 15kg in a relatively short time period. Every exercise I did improved. My pull-ups (that Anthony puts such high praise on) went from 3-4 reps per set to 11 reps per set.

All in all, Anthony’s perspective, and Anthony’s website helped me create not only a better body, but also a better life. I look and feel better than I ever have before.

Johannes Dee

It’s only a small exaggeration to say that Anthony saved my life because I really didn’t have much of one before. My entire life revolved around training. Working out was negatively impacting my life as it had put a strain on my finances (food, memberships, supplements etc.), my relationships with friends and family (go grab a pint? no way!), and my career because all my time and mental focus was being spent on this obsession.

But even with all of that sacrifice, I made very little noticeable gains. Everyone else worked out moderately, never followed any specific diet, and yet they were all in way better shape than me. I tried all of their routines but they didn’t work. I did every fad diet and internet program which just entered me into a cycle of constant failure and frustration. When I began working with personal trainers they attributed my lack of progress to not dieting strictly enough, not enough supplements, or that I was wasn’t pushing myself, or trying hard enough. Wrong.

I found that a problem with a lot of trainers is that many of them have been in shape their whole lives, and believe that those who are out of shape are lazy and make poor diet choices. If you have found your way here, chances are that this does not describe you. Most trainers don’t believe in body types, have no clue about frustration, failure, and the emotional weight of being embarrassed about your body.

What makes Anthony different from all the other trainers out there is that he can empathize with the skinny-fat ectomorph because he has walked in our shoes. He recognizes our struggle and truly understands what we are trying to achieve. His guidance has been both motivational and inspirational to me. The main thing that I think gives him an edge over everyone else is experience. He has been working with his own stubborn body his whole life. Not only has he figured it out for himself but he has helped many others in the same situation. This makes the likelihood of his methods working for you much greater as a good chunk of the guess work has been done. He acknowledges that we must train differently than the average person, and has solutions for our bodies’ stubborn nature.

I’ve learned about the mental aspect of training, which is often forgotten, and it has been beneficial not only to my training but in other areas of my life too. Our bodies react to stress, both physical and mental, in a different manor than the rest of the world. I still train hard and consistently but I never exceed what my body or my mind can take.

My results are that I am the best physical shape that I have ever been in. I have the lowest body fat percentage ever, greatest definition, increased flexibility, and increased aerobic endurance. I look great, feel great, and am comfortable with my shirt off. I train in a way that has become my lifestyle which means that it’s all uphill from here. I’ve finally found a method of training that is giving me real and noticeable results. I got my life back and I got the confidence that I always wanted.

Greg Keyes

Years ago, when I started training, everything I did was more or less the exact opposite of what Anthony teaches. In the few years I had been training I only made small gains relative to how much effort, time and energy I was pumping into my workouts! Before long my skinny fat body was only ever so slightly more muscular and a hell of a lot fatter. This drove me to quit working out and just giving up.

I was out of the gym for close on 4 years and had become very overweight, very weak and very very unhappy. I decided enough was enough. Doing some research lead me to a number of websites, Anthony’s being one of them. I instantly enjoyed reading his articles and the theory made sense to me. Before too long I was pumped to get started again.

I implemented his eating style, his diet tips and his training protocols. Now, a year later, I’m down 65 lbs, about 3 times stronger then when I started, and much much happier. Anthony’s help and teachings are a huge part of what got me to where I am now, and his helpful nature was very greatly appreciated.

Anthony is one of the nicest people I have ever had the pleasure to talk with. He is a seriously knowledgeable man in this field and is more then happy to share it with everyone. Even if you have a specific question and email him looking for help, he will reply. This is something that is very rare in this industry, even for “Personal” trainers that you meet in person.

I owe so much to what he has thought me, its changed my life forever. I have no doubt that he can do the same for you.

Shane Carberry

I’m not sure whether I’ll be able to fully change my body composition the way I want. But one thing I know for sure – following Anthony’s advice has changed my life! It’s much simpler, healthier and relaxed, at least in terms of training and nutrition.

I used to change workout programs and nutrition strategy every 2-3 months. I was spending hundreds of hours studying all that was available about how to lose fat and gain muscles. I always hoped that next program would be the one. It all just made me hopeless.

Anthony is not a businessmen. He’s not like most of other experts who have done big internet business in fitness. I don’t have anything against it. But this guy really wants to help people, without having any kind of financial benefit for sharing his knowledge, wisdom and advice.

As former skinny-fat ectomorph there is no better person to teach by his own experience. Besides he knows a lot about the athleticism in general. Also, very important, he is gifted to transfer his knowledge in so simple and practical way that anyone can understand and immediately apply.

Finally, I know exactly what I do and why I do that particular exercise, why I do that many sets and reps, why I eat what I eat and when I eat… It’s that simple! I just regret there was no “Anthony” some 15 years ago.

Bojan Vuina

I am excited to tell you since discovering Anthony Mychal I have found the required faith that I can reach my goals. Seeing the proof with Anthony’s transformation I now know that I too can build a more muscular body. I have been primarily on the skinny side of Skinny Fat for all my life. I am now following Anthony’s recommendations found on his blog, The Skinny Fat Solution and Chaos Bulk programs. Today I am making gains not seen after over a dozen years of lifting weights. Even after religiously following another popular skinny guy 5 x 5 program for a frustrating few years. I have learned that pull-up are vital and I need to do bicep curls in order to reach my goals. I highly endorse Anthony’s recommendations and his products.

Gary Frank

Ant’s approach to strength, conditioning and nutrition is unique in that he has taken the logic and common sense of some of the best in the game and applied his own experiences and knowledge to create systems and ideas tailored towards those of us from a genetically disadvantaged background. On a personal level, Ant’s writing and guidance has finally got my training and nutrition moving forward after years of spinning my wheels. I look better than ever before, and although I have a long way to go to reach my physique and strength goals, I know that Ant’s guidance will help get me there. His ideas just make a lot of sense, and he presents them in such a way so as to make the seemingly complex easy to understand. He is also conscientious; on many occasions I have pestered him with mundane, interesting or challenging questions, and I have always received a reply. His products deliver great value for money, and if you have a question, he will answer it. What more could you want?!

Toby Griffiths

I had two big problems with my body. First, I didn’t like it. Second, I had lower back pain. Sitting in a chair all day really takes it’s toll. I thought I was helpless.

Then I found Anthony’s blog, and read The Skinny Fat Solution. Everything that Anthony teaches with The Skinny-Fat Solution helped me so much, the exercises, the nutrition guide, and even down to the way of life that he proposes.

Now I’m not only free from back pain, but I’m also happier with my body. It’s a journey and I’m just starting, but I can already tell that it will be a sweet ride. I’m stronger than I’ve ever been, and I only look forward to the future. There are a lot of fitness guys who teach how to train. Only a few teach how to train in a healthy manner. And not many have the empathy of Anthony.

Jorge Rodighiero

No-Ass-to-Risk Guarantee Continued

Let’s start back from the top: My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Second, the training program makes use of barbell training. There is no alternative program, because I don’t compromise my stones (what I feel works best) to appease others. In order to introduce those unfamiliar, I created the “Dissecting the Great Eight,” “Perfecting the Pull-up,” and “Leveling Up the Upper Chest” guides to truly turn over everything I program. It’s fully comprehensive.

The nutrition protocol makes use of intermittent fasting, which is going for prolonged times without food. The best way to think of intermittent fasting: it’s a nutrition strategy that has you skip breakfast and eat lighter through out the day.

In regard to typical results, I always give the same disclaimer with any digital product: One of two things will happen when you buy my products. Either A: You might buy it and never use it. You might even return it because you’re too lazy to use it, read it, or value what’s inside. Or B: you’ll get it, follow through with the plan, learn something new about yourself, and see the resultant knowledge shine through with improvements in your body or life. Things with the body take hard work. If you’re willing to chip in your share you won’t be disappointed.

If you want to purchase any of these guides alone, or if you have any questions…

|| anthony -at- anthonymychal.com ||

Email me. I’m a human, so I understand if you have any questions. And yes, I’ll personally respond.

[allenmendezsr]

The Skinny Fat Solution

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The Skinny Fat Solution

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    Somewhere in Africa, a lion sits in the wild.

He wakes up to unknown food rations, weather patterns, and dangers. Yet he’s bold enough to handle his own life. His survival is his responsibility, and his responsibility alone.

Somewhere in a zoo, a lion sits in a cage.

He’s given food, shelter, and a safeguard from danger. He’s but a pawn, and not in charge of his own life.

Both of these creatures are lions; only one is king.

They have the same hardware — they’re made up of the same anatomical “stuff” — but the software makes all the difference.

Skinny-fat? You’re living in a unique cage.

Your software is broken. Your fat cells complicate things. Your body needs built back up in a specific way not only from a muscular proportion standpoint, but also from a overall body composition sequence standpoint.

I know these things because I was once in the skinny-fat cage.

I’ve come to be known as a skinny-fat guru of sorts, and I’m proud of that because I share your scars. Wider hips. Stretch marks on my lower back. Oh yes, the string bean arms, small wrists, lower chest fat, narrow shoulders, and the entire skinny-fat package was one there. But I’ve since learned how to live out there in the wild, and I’d like to help you do the same.

That’s why, when I had the chance to write for Arnold Schwarzenegger’s personal website, I wrote about skinny-fat syndrome. Now, I’ve been published a lot of places. But Arnold’s personal website? And skinny-fat as my topic of choice? That should tell you everything you need to know about me. (And maybe that Goku turning Super Saiyan changed my life. There was also this thing where a chick told me I had girl boobs in my skinny-fat heyday, but . . .)

It’s a complicated cage. It’s not one most people deal with, and here’s why this matters to you.

We typically learn from those that came before us and have done what we want to do. The problem with this for us? Most people that have done what we want to do didn’t start skinny-fat.

Those fat cells you have? They complicate things. Fat cells don’t really die. They shrink, but they’re always there. If you’ve filled them up in the past, chances are they’re prone to refill. This is something I call a flinch to fat. Your body, for whatever reason, has decided that flinching extra energy and nutrients to fat cells is a good idea, and so it’s going to be a factor. It will always be a factor.

Why is it important? Because true-skinny guys don’t often have a flinch to fat. True-skinny guys, when they start training, carve out one path to muscle. The flow follows that one path. That’s why they can chow down on peanut butter and jelly sandwiches all day and gain muscle without turning into lard. But if you’re skinny-fat?

You already have a path to body fat that’s paved and frequently travelled. The goal isn’t necessarily “fat loss” because that does nothing to fix what’s familiar. When you stop going fat loss berserk, you still have the paved path. And you’ll probably just get fat again. Now, fat loss is a part of the overall goal, but it isn’t the real goal. The real goal is to rewire the flinch.

Your body proportions also complicate things. You have a unique build. Not only do you need to use the worthwhile training methods that will actually build muscle, you have to be mindful of where that muscle is going to end up. A great muscle building program might not be great for you because, although you probably need muscle to build a good body, you need muscle in the right places.

Old school physical culturalists like Vince Gironda pioneered this idea with his relentless quest for an “X” shaped physique. This is important for you, too. It’s not always about “as much muscle as possible,” but rather about as much muscle possible in the right places. Physique is like a sculpture in that it’s an illusion. You can look a lot better with less clay if you know how to shape it right. But there’s a fine balance between getting overly detailed and prissy vs. knowing when to throw down hunks of clay in the right places vs. throwing down hunks of clay haphazardly. We need to be in the middle.

People are different. You are different. We can’t deny that some have better genetics for carrying and building muscle and being lean.

We don’t usually don’t fall in that bucket. Smaller and thinner bones make for smaller muscles generally. (I can wrap my fingers around my wrist and touch pinky to thumb.) The wunderkinds might have more muscle naturally or might build muscle with less effort or might build muscle using less effective exercises. Sadly, most people that “make it” don’t come from our background.

Our background, our “cage,” is a product of three things: nature (genetics), nurture (culture), and good old random chance.

It’s not that you can’t build muscle, it’s just that you can’t build muscle the same way the wunderkind does. Nurture is one third of the equation. You have control over this. Our body is aware of the world that it’s in, and so it “works” based upon this feedback. You created an environment in which your body said, “The best way for me to survive this is to be skinny-fat.” Sound depressing, right?

Wrong.

Because you have the power to change it. You are in control. You can step into the wild.

Without the wunderkind nature we have to create a wunderkind nurture.

And that’s the purpose of SOLDIER. (Sorry, no Mako involved. And if you know what I’m talking about we can be friends.) We live in an age of endless programs, and people running around like chickens without heads. SOLDIER is a three step system created with one single intention: you’re skinny-fat, you’re in that cage, here’s how you changed every possible aspect of nurture (training, nutrition, life) to break free. And I’m not talking about just seeing change, I’m talking about really adjusting things inside — rewiring the flinch.

SOLDIER 3.0 The first stages gets the body saying, “Oh hey, these muscles? Yeah, they’re kind of important. Let’s think about them.” And, “Oh hey, this body fat? It doesn’t have to be here. Let’s use some of it up.” If you play your cards right, it’s not uncommon to drop fat and build some muscle here. It’s cruising into both muscle building and fat loss without erring too far to either end to see how the body responds.

This is where you learn the powerful barbell and bodyweight exercises that will best contribute to not only current “X” physique intentions, but also lead into exercises in the future. Some other work for fat loss is recommended, usually walking, sprinting, or rope jumping in a way that doesn’t interfere with the basic strength work.

Nutrition caters to muscle recovery but also promotes fat loss.

SOLDIER 2.0 The first stage usually works well. At some point though, the body usually says, “Alright, alright. I made some changes, but I don’t know how comfortable I am losing all of my fat. I’m going to hold onto some of it; I’m going to cherish it a bit more than the rest.”

This is where you tell the body, “There is no option. The fat? It’s gotta’ go.” This is the stubborn fat phase, and is SOLDIER 2.0, which SOLDIER 3.0 laid a foundation for. We really jam home fat loss here, but only as much as necessary. We let 3.0 run its course because it’s best for muscle. When you go severe fat loss, muscle is usually on hold, so that’s why SOLDIER 2.0 is only a ten week thing for when it counts.

We ramp up fat loss specific work and make some changes to prevent the dreaded starvation mode and the body locking up its fat cells.

SOLDIER 1.0 After 2.0 is over, you’re looking at coasting into muscle building and being happy, but there’s something you need to know: times of catabolism and breakdown stimulate for times of anabolism and build up. This sounds great for muscle, and it is, but most skinny-fat guys will have energy grubbing fat cells prowling. I call these “Gollum cells,” seeking their pressccciiiouusss.

That’s why, after 2.0, I recommend making the muscles hyperactive while bringing nutrition to more of an autopilot feel. When you do this, you bring your body to a reset point where the muscles are hyperdemanding so any extra energy you happen to take in goes there and the fat cells get downplayed majorly. You aren’t actively seeking out muscle or eating for it, but that’s the point of the reset.

This puts you in the best spot moving forward.

And this brings us to The Skinny-Fat Solution.

The Skinny-Fat Solution is a comprehensive resource packed with PDF eBooks and other useful tools that, depending on your level of interest, take you through SOLDIER. As of now, there are three levels you can go with. I’ll run through all of them now, but you should also read about my “No Ass-to-risk Guarantee” that follows.

THE STANDARD PACK (SOLDIER 3.0 ON LOCKDOWN)

The Standard Pack has everything you need to go from zero to SOLDIER 3.0 hero. It contains the training, nutrition, and lifestyle basics to start changing your body. All of the below are instantly downloaded eBook PDF documents that come together in a .ZIP file.

SOLDIER PHILOSOPHY PDF hits you with a comprehensive look at how SOLDIER comes together. It might just light a fire under your feet. (Warning: it mentions Sparta. I’ve been told that anything that incorporates Sparta must be good. Just saying.)

SOLDIER 3.0 X PHYSIQUE TRAINING PDF gives you the program and teaches you the philosophy behind muscle building, specifically in a way that’s going to cater to an “X” physique. It’s a barbell and bodyweight training program.

SOLDIER 3.0 NUTRITION PDF will have you looking at nutrients in a way a casual Google search could never teach you. It gives you the nutrition basics you need in order to make any meaningful body composition strides—how to eat for losing fat, yet also what to consider for muscle repair and growth.

SOLDIER 3.0 QUICK REFERENCE GUIDE PDF gives you the most important nuggets of information from the training, nutrition, and posture/movement guides in one handy dandy place.

SOLDIER 3.0 POSTURE & MOVEMENT PDF teaches you how move. Period. It dissects the fundamental human movements in the squat, press, pull, and hinge, and also guts the issue of posture (as it’s often a skinny-fat sore spot).

SOLDIER 3.0 EXERCISE BREAKDOWN PDFbreaks down each “main” lift within the program and gives suggestions for substitutions. It also gives links to YouTube videos for demonstrations and is chock full of pictures and diagnosing common problems.

(6) SOLDIER 3.0 KITCHEN AND LIFE VOODOO sets you straight. Let’s face it. This journey effects everyone around you. This document is the real gem, in my opinion. It gives you some recipes and kitchen tricks as well as some tips on how to integrate changes into your lifestyle. It’s the stuff no one talks about, yet everyone does behind the scenes. How do you deal with nutrition habits at work? How do you deal with changing your life without de-friending your friends? How do you cook food in a time efficient way? How do you *gasp* enjoy eating vegetables? What spices make food taste good? Why is cheese the greatest thing in the world? (OK, so I don’t exactly tackle that last issue, but I’ll admit to the premise of it.)

+ FREE UPDATES FOR LIFE AND EMAIL CONTACT. I keep in touch with all buyers via email, sending them product updates and anything that crosses my nose that may be useful. This is why people that buy are students more than anything else.

THE HYPER PACK (SOLDIER 3.0-1.0 ON LOCKDOWN)

The Hyper Pack includes everything within the Standard Pack plus these extra PDF documents. The Hyper Pack is designed to give you what you need to complete every phase of SOLDIER on your own. All of these are delivered together inside one .ZIP file.

SOLDIER 2.0: THE STUBBORN FAT LOSS PDF , which outlines nutrition and training changes to help you adjust to the fat loss wall and prevent the dreaded starvation mode. It also teaches you about the wall itself so you don’t exhaust the usefulness of this type of training. Crazily enough, this is the time when you probably should eat more here and there. This takes you through that.

SOLDIER 1.0: THE HYPERMUSCLE QUEST PDF, which tells you what you need to know about your new body, specifically that it probably wants to get fat again. Your fat cells are like Gollum in that they want their prescciioussss energy back. Inside, it also outlines the high frequency training philosophy that I like to use in this phase, which is how to combine high frequency bodyweight training and barbell training in a way that best fits your situation. It also shows you how to go about dialing back your nutrition so you’re not fat loss loopy, but yet at the same time not going into bulk mode. The goal is to “normalize” your body so that it cares more about muscle than fat. Warning: a side effect of this is usually getting jacked; just thought I’d let you know. SOLDIER 1.0 also begins to talk about how to transform some of the staple exercises into more powerful “X” physique exercises.

GMB PERFECTING THE PULL-UP PDF, I’m just going to lay it out there: I treat the barbell deadlift and chin-up like gold. Because they are gold. And because gold is important, I called in my friends over at Gold Medal Bodies to give you some training tips for the pull-up. Ryan Hurst (former gymnast) gives you a progression and proper form to go from 0 to 1 pull-up, and then even some advanced training suggestions.

THE INTERNAL MONOLOGUE PDF, I took pictures throughout the first year of my transformation. This PDF is a ‘lil special egg in the lot in that I self coach myself along the way from where I sit now. For instance, a few months in I actually look fatter than in the beginning because of how my body was losing fat. Just little informative nuggets like this I thought would be valuable.

+ THE STANDARD PACK

BONUS: The Hyper Pack is the Ultima Pack for the time being. With this option, you also get access to the membership area, forums, and coaching website. See Ultima Pack description for more details. Feels good, right?

THE ULTIMA PACK (SOLDIER 3.0-1.0 ON LOCKDOWN WITH PERSONALIZED FEEDBACK)

The Ultima Pack contains everything within the Standard and Hyper Packs, but also lifetime access to the “inner circle” coaching website. Like the Hyper Pack, it’s designed to take you through the entire SOLDIER system, but has much more of a personalized, community focus for those that need or want it. They PDFs and instructions for access are send immediately upon purchase.

ACCESS TO THE INNER CIRCLE for community support and also EXTRA courses. See, this isn’t The Skinny-Fat Solution’s first rodeo. I’ve had previous versions that make an appearance with the rationale of why I might have changed things, so there are different strategies there for those that might do better. Like I said: it’s a personalized kind of place. There’s a forum where you can get feedback on exercise form, additional learning courses, regularly scheduled face time (via Google+ / GoToMeeting) calls.

+ THE HYPER PACK

+ THE STANDARD PACK

–

Because this membership area isn’t quite pristine and still in beta, I can’t justify selling this membership solo. That’s why the Hyper Pack is the Ultima Pack right now. Buy purchasing the Hyper Pack this instant, you’ll actually be an Ultima Pack owner with all of the perks of an Ultima for life. Sweet, right? Come inside, introduce yourself, and help me make it an awesome place.

Breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice. Your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Your mind is swimming with ideas. It has to be. I know mine was.

There’s simply too much out there. P90X. Pilates. Bulking. Cutting. This method. That method. This gidget. That gadget. It’s overload. And sadly, most of it doesn’t work for us. I fell for the instant ab solutions when I was younger. (I even had one of those electrostimulation ab belts — one of my most embarrassing secrets.)

But I’ve done them all. I know your ultra low carb experiment zapped away your muscle. I know P90X didn’t put on the muscle you wanted it to and probably ruined your knees. I know your bulks left you with more fat than muscle. I know because I’ve been there. And I know what’s worked best for me and I can confidently say SOLDIER is that system.

Don’t make the same mistakes I made.

The question ISN’T if you have what it takes, it’s how much time you’re going to waste — how big of a hole you’re going to dig for yourself. It’s no coincidence that you’ve made it this far. You have what it takes. But the more important matter at hand: not getting lost in the thicket so that you can start making progress now. Every day of moving in the opposite direction carries potential irreversible damage.

If this means as much to you as it did to me, you can’t waste any second of your time — or dollar from your wallet — on something that sends you backwards in progress. That’s my back. Those are stretch marks. There. Forever. I could have prevented them by taking action quicker.

So you have a choice: You can stay in your cage. Or you can become king.

Here are some people that chose the latter. Will you be next?

Every document within the Skinny-Fat Solution are PDF files that are compatible with ADOBE and other like PDF readers. They come in a .zip file, which most operating systems can inherently unzip. There are no physical products shipped. And breathe easy. You are protected from internet scum.

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

What Others Are Saying

Anthony Mychal is one of the few people whose advice I trust implicitly, and it wouldn’t be hyperbolic to say his teaching has changed my life.

As a former skinny-fat (physically, at least!) looking to add muscle after reaching my solid base, his articles, and the TSFS / Chaos Bulk resources in particular, address my situation perfectly. He doesn’t just prescribe boilerplate sets of lifts, but also tackles the nutrition; lifestyle; and, importantly, the psychological baggage that comes with this body type.

I was lucky enough to jump on the Skinny-Fat Solution charter group membership, and being part of the Skinny Fat Solution coaching group has allowed me a privileged position where Anthony is on hand to offer advice and answer students’ specific questions and concerns. He is always exceptionally supportive, celebrating our achievements with us, without being afraid to dish out a bit of “tough love” where necessary (something I’ve benefited from on more than one occasion!).

In short, I am proud to call him my mentor, and hope to be able to do so for many years to come.

Dajve Green

The “before” pictures here were taken before I found Anthony. I was able to lose some fat with “traditional” bodybuilding methods — frequent meals, no alcohol, etc. But I spent years bulking and cutting, only to get no where. It was SO frustrating.

Enter Anthony and his abundance of Skinny-Fat information, and I was able to stay stay pretty lean, gain strength, and gain muscle. I FINALLY feel like I’m making real progress, and Anthony has BY FAR been the biggest positive influence in that regard.

Oh yeah, I forgot to mention one more BIG thing. I was one of the biggest offenders of program hopping. There are soooo many resources out there, that are so different, and claim to be the best. I think I tried everything under the sun! Once I adopted Anthony’s policy to stick to a program, practice the Great Eight, and gauge my progress…things started to click!

Mike Gage

I used to be your classic skinny-fat ectomorph. My body composition was born from too many video games and too little physical activity—a lifestyle that also caused debilitating back pain for me as a teenager. I was called names. Teased. I wasn’t comfortable in my own skin. I didn’t enjoy the way I looked.

At the end of 2008, I started exercising regularly. Training was usually three days per week with an hour of aerobic work thrown in. This exercise alone (without dietary considerations) helped with both weight loss and my back pain. But like most people, I fell into the trap of “bulking.” I got thicker, but my muscles didn’t exactly come along for the ride. Bulking didn’t go as planned.

In 2011, I fully bought into what Anthony preached, which turned out being a great decision because it worked. I started looking lean and athletic. My body felt better day by day and I lost 15kg in a relatively short time period. Every exercise I did improved. My pull-ups (that Anthony puts such high praise on) went from 3-4 reps per set to 11 reps per set.

All in all, Anthony’s perspective, and Anthony’s website helped me create not only a better body, but also a better life. I look and feel better than I ever have before.

Johannes Dee

It’s only a small exaggeration to say that Anthony saved my life because I really didn’t have much of one before. My entire life revolved around training. Working out was negatively impacting my life as it had put a strain on my finances (food, memberships, supplements etc.), my relationships with friends and family (go grab a pint? no way!), and my career because all my time and mental focus was being spent on this obsession.

But even with all of that sacrifice, I made very little noticeable gains. Everyone else worked out moderately, never followed any specific diet, and yet they were all in way better shape than me. I tried all of their routines but they didn’t work. I did every fad diet and internet program which just entered me into a cycle of constant failure and frustration. When I began working with personal trainers they attributed my lack of progress to not dieting strictly enough, not enough supplements, or that I was wasn’t pushing myself, or trying hard enough. Wrong.

I found that a problem with a lot of trainers is that many of them have been in shape their whole lives, and believe that those who are out of shape are lazy and make poor diet choices. If you have found your way here, chances are that this does not describe you. Most trainers don’t believe in body types, have no clue about frustration, failure, and the emotional weight of being embarrassed about your body.

What makes Anthony different from all the other trainers out there is that he can empathize with the skinny-fat ectomorph because he has walked in our shoes. He recognizes our struggle and truly understands what we are trying to achieve. His guidance has been both motivational and inspirational to me. The main thing that I think gives him an edge over everyone else is experience. He has been working with his own stubborn body his whole life. Not only has he figured it out for himself but he has helped many others in the same situation. This makes the likelihood of his methods working for you much greater as a good chunk of the guess work has been done. He acknowledges that we must train differently than the average person, and has solutions for our bodies’ stubborn nature.

I’ve learned about the mental aspect of training, which is often forgotten, and it has been beneficial not only to my training but in other areas of my life too. Our bodies react to stress, both physical and mental, in a different manor than the rest of the world. I still train hard and consistently but I never exceed what my body or my mind can take.

My results are that I am the best physical shape that I have ever been in. I have the lowest body fat percentage ever, greatest definition, increased flexibility, and increased aerobic endurance. I look great, feel great, and am comfortable with my shirt off. I train in a way that has become my lifestyle which means that it’s all uphill from here. I’ve finally found a method of training that is giving me real and noticeable results. I got my life back and I got the confidence that I always wanted.

Greg Keyes

Years ago, when I started training, everything I did was more or less the exact opposite of what Anthony teaches. In the few years I had been training I only made small gains relative to how much effort, time and energy I was pumping into my workouts! Before long my skinny fat body was only ever so slightly more muscular and a hell of a lot fatter. This drove me to quit working out and just giving up.

I was out of the gym for close on 4 years and had become very overweight, very weak and very very unhappy. I decided enough was enough. Doing some research lead me to a number of websites, Anthony’s being one of them. I instantly enjoyed reading his articles and the theory made sense to me. Before too long I was pumped to get started again.

I implemented his eating style, his diet tips and his training protocols. Now, a year later, I’m down 65 lbs, about 3 times stronger then when I started, and much much happier. Anthony’s help and teachings are a huge part of what got me to where I am now, and his helpful nature was very greatly appreciated.

Anthony is one of the nicest people I have ever had the pleasure to talk with. He is a seriously knowledgeable man in this field and is more then happy to share it with everyone. Even if you have a specific question and email him looking for help, he will reply. This is something that is very rare in this industry, even for “Personal” trainers that you meet in person.

I owe so much to what he has thought me, its changed my life forever. I have no doubt that he can do the same for you.

Shane Carberry

I’m not sure whether I’ll be able to fully change my body composition the way I want. But one thing I know for sure – following Anthony’s advice has changed my life! It’s much simpler, healthier and relaxed, at least in terms of training and nutrition.

I used to change workout programs and nutrition strategy every 2-3 months. I was spending hundreds of hours studying all that was available about how to lose fat and gain muscles. I always hoped that next program would be the one. It all just made me hopeless.

Anthony is not a businessmen. He’s not like most of other experts who have done big internet business in fitness. I don’t have anything against it. But this guy really wants to help people, without having any kind of financial benefit for sharing his knowledge, wisdom and advice.

As former skinny-fat ectomorph there is no better person to teach by his own experience. Besides he knows a lot about the athleticism in general. Also, very important, he is gifted to transfer his knowledge in so simple and practical way that anyone can understand and immediately apply.

Finally, I know exactly what I do and why I do that particular exercise, why I do that many sets and reps, why I eat what I eat and when I eat… It’s that simple! I just regret there was no “Anthony” some 15 years ago.

Bojan Vuina

I am excited to tell you since discovering Anthony Mychal I have found the required faith that I can reach my goals. Seeing the proof with Anthony’s transformation I now know that I too can build a more muscular body. I have been primarily on the skinny side of Skinny Fat for all my life. I am now following Anthony’s recommendations found on his blog, The Skinny Fat Solution and Chaos Bulk programs. Today I am making gains not seen after over a dozen years of lifting weights. Even after religiously following another popular skinny guy 5 x 5 program for a frustrating few years. I have learned that pull-up are vital and I need to do bicep curls in order to reach my goals. I highly endorse Anthony’s recommendations and his products.

Gary Frank

Ant’s approach to strength, conditioning and nutrition is unique in that he has taken the logic and common sense of some of the best in the game and applied his own experiences and knowledge to create systems and ideas tailored towards those of us from a genetically disadvantaged background. On a personal level, Ant’s writing and guidance has finally got my training and nutrition moving forward after years of spinning my wheels. I look better than ever before, and although I have a long way to go to reach my physique and strength goals, I know that Ant’s guidance will help get me there. His ideas just make a lot of sense, and he presents them in such a way so as to make the seemingly complex easy to understand. He is also conscientious; on many occasions I have pestered him with mundane, interesting or challenging questions, and I have always received a reply. His products deliver great value for money, and if you have a question, he will answer it. What more could you want?!

Toby Griffiths

I had two big problems with my body. First, I didn’t like it. Second, I had lower back pain. Sitting in a chair all day really takes it’s toll. I thought I was helpless.

Then I found Anthony’s blog, and read The Skinny Fat Solution. Everything that Anthony teaches with The Skinny-Fat Solution helped me so much, the exercises, the nutrition guide, and even down to the way of life that he proposes.

Now I’m not only free from back pain, but I’m also happier with my body. It’s a journey and I’m just starting, but I can already tell that it will be a sweet ride. I’m stronger than I’ve ever been, and I only look forward to the future. There are a lot of fitness guys who teach how to train. Only a few teach how to train in a healthy manner. And not many have the empathy of Anthony.

Jorge Rodighiero

No-Ass-to-Risk Guarantee Continued

Let’s start back from the top: My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. Check out some testimonials, and then find out more about not risking your ass.

Second, the training program makes use of barbell training. There is no alternative program, because I don’t compromise my stones (what I feel works best) to appease others. In order to introduce those unfamiliar, I created the “Dissecting the Great Eight,” “Perfecting the Pull-up,” and “Leveling Up the Upper Chest” guides to truly turn over everything I program. It’s fully comprehensive.

The nutrition protocol makes use of intermittent fasting, which is going for prolonged times without food. The best way to think of intermittent fasting: it’s a nutrition strategy that has you skip breakfast and eat lighter through out the day.

In regard to typical results, I always give the same disclaimer with any digital product: One of two things will happen when you buy my products. Either A: You might buy it and never use it. You might even return it because you’re too lazy to use it, read it, or value what’s inside. Or B: you’ll get it, follow through with the plan, learn something new about yourself, and see the resultant knowledge shine through with improvements in your body or life. Things with the body take hard work. If you’re willing to chip in your share you won’t be disappointed.

If you want to purchase any of these guides alone, or if you have any questions…

|| anthony -at- anthonymychal.com ||

Email me. I’m a human, so I understand if you have any questions. And yes, I’ll personally respond.