Muscle Manual Skinny Fat Edition

A Muscle Manual Product

The Skinny Fat Guide

The free Skinny Fat Guide that shows you exactly how to lose belly fat without getting skinnier and build muscle without making your waist bigger!

(Instant access. No fluff. Just the guide.)

The Skinny Fat Problem

If this sounds familiar, this guide is for you:

  • You look skinny in clothes but the belly doesn't lie!

  • Being “skinny fat” (or having a "dad bod") means you gain fat in the belly area but not much elsewhere

  • You were skinny once and started forming a belly in your 30's or 40's (some people start in late 20's)

  • Bulking makes your stomach worse

  • Cutting make you look weak and flat

  • Everyone online tells you something different

  • You're stuck asking: "Should I bulk or cut?"

You're not lazy.
You're not hopeless.
You're just following advice that wasn't designed for skinny fat bodies.

The skinny fat dilemma is real - and guessing your way through it only makes it worse.

I've been There Too

I was always the "hard gainer."
High metabolism. No fat issues. No worries!Then life happened. Gyms closed (thanks to COVID). Activity dropped
The belly showed up - fast!Suddenly, the old rules didn't work anymore.So I went back to the books, tested everything, and finally built a clear, repeatable system that took me from "skinny fat" to lean, muscular, and in control again - without extreme protocols or gimmicks. Just proven workouts and nutrition protocols.This guide is that system.

Inside the Guide you'll learn:

1. How to Know For Sure if You're Actually "Skinny Fat"

  • The exact body fat ranges that matter

  • Why most "skinny fat" guys are not what they think they are

  • How to measure progress without relying on the weight scale

2. Why Belly Fat Shows Up First (And Leaves Last)

  • The physiology behind stubborn abdominal body fat

  • Why ignoring it now leads to worse results later

  • How to stop the slow slide towards "just fat"

3. The 3 Proven Paths to Fixing Skinny Fat

You'll learn when to use:

  • Slow / Clean Recomposition

  • Bulk to Cut (done properly)

  • Cut First (when needed)

No dogma. No one-size-fits-all.
Just clear rules based on your personal body fat percentage

4. Exactly How to Eat Without Overcomplicating It

  • How to calculate your Total Daily Energy Expenditure (TDEE) properly

  • A realistic macro setup for skinny fat bodies

  • How to use food tracking apps without obsession

  • When (and why) cheat days can actually help

5. How to Train Without Killing Muscle

  • Why lifting still comes first

  • How much cardio actually helps (and when it hurts)

  • Simple weekly structure that supports fat loss and muscle gain

6. The Only Tracking Methods That Actually Matter

  • Why bodyweight lies

  • How to track Total Inches (TI)

  • How often to measure body fat and when to take photos

  • How to stay motivated when the results lag behind

Who Is Yous Kas?

I am an American Council of Exercise (ACE) Certified Personal Trainer and a Precision Nutrition (PN) Certified Nutrition Coach specializing in coaching super skinny and “skinny fat” guys to building muscular and ripped bodies!Why do I choose to work with skinny fat guys specifically? Well, because I was once the same type of guy with the same type of problems! I know exactly what it means to be “skinny fat” and not be able to build muscle while having a big belly.I’m taking what I learned in my Personal Training career and through my personal experience to help out as many guys as I can so they can build serious muscle, lose the belly, and get their confidence back!

Get the free Skinny Fat Guide

Muscle Manual Skinny Fat Edition

The Muscle Manual: Skinny Fat Edition guide includes over 20 pages of simple but simple and easy-to-follow information on how to tackle the "skinny fat" problem. It is based on years of personal trial-and-error and coaching clients with the exact same problem.

  • Understand your body

  • Stop spinning your wheels trying to lose belly fat

  • Build muscle without ruining your waist

  • Set yourself up for long term success

"Is This Just Theory?"

No.
This guide is built from:Real-world application
Tested methods
Mistakes you don't need to makeEverything is laid out clearly, from how to program your daily nutrition to how to incorporate cardio and weight lifting into your workout routine.

Muscle Manual Skinny Fat Edition

Get The Guide

You will receive an email right away to download your free guide!

(No spam. No nonsense. Just actionable guidance for skinny fat bodies - and early access to Muscle Manual tools.)

FAQ

The Muscle Manual is designed specifically for hard gainers because they are the ones to most likely develop a "skinny fat" body. Most of the other programs are not suitable for the true hard gainers. They take a one-size-fits-all approach. It could work, it could not. Why take the risk of wasting countless hours training just hoping that it would work? Skip the guesswork and start off on the right track from day one, knowing that your workouts and diet routines are based on a proven program suited to your body type.

  1. 1. Recruit all major muscle motor units using the right exercises and right lifting techniques.
  2. 2. Engage every major muscle group.
  3. 3. Stress the muscles just enough to initiate growth but avoid burnout.
  4. 4. “Feed” the muscles with proper nutrition.
  5. 5. Give the body the proper recovery required for growth.
  6. 6. Do it all in the easiest and quickest way possible so progress doesn’t stop.

You will need access to a gym (or your own home gym). This program does not include any unusual exercises requiring unusual equipment. The usual gym equipment will be sufficient, such as:

  • Bench Press
  • Squat Rack
  • Dumbbells
  • Chin-up Bar
  • Dip Bar
  • Cable Row Machine

    • The Muscle Manual workout sessions are designed to be less than 60 minutes. Workouts are done 3 times per week with a couple of cardio sessions during the week.

    You can absolutely play sports while doing this program. Everything is explained in the workout app regarding when to play sports and when to workout.

    As for doing other programs, it is best not to do other strength training programs that might interfere with your training in the Muscle Manual. If you have questions about combining other programs, feel free to contact Yous Kas inside the app to figure out a good action plan for you!

    The Muscle Manual (Skinny Fat Edition) costs $19 USD per month. It's a monthly recurring subscription service which you can cancel at any time.

    We accept credit cards.

    Yes, you can sign up for one month and cancel. Or, you may find the program very beneficial to you and stay on for a number of months. The choice is yours.

    You may cancel at any time. Regardless of when you cancel, you'll still be able to access the workouts for the entire month that you paid for. Plus, you get to keep all the e-books.

    The Muscle Manual is an online fitness coaching service which delivers daily workouts through a custom app. The service includes:

  • A workout app. The program and exercises are clearly laid out and are delivered via the app.
  • Exercises tutorial videos showing how to do each exercise.
  • Each workout is clearly laid out with the required number of sets and repetitions. You can fill in the weights and reps as you progress through each workout. This will let you keep track of your progress from workout to workout.
  • Weight tracking, calorie tracking, body fat tracking, and more!
  • Instant messaging with your coach to get help with your workouts, nutrition, or anything else you might need help with!
  • Nutritional guidelines, including how to calculate your daily caloric targets.
  • Bonus e-books with important instructions to get the results you need, including rest and recovery, nutrition, how to lift weights, etc.

    • When you sign up, you will be guided to download the app to access your workouts and track your progress. You will download the app and get started right away. You will also receive bonus e-books with important information for success.

    Got more questions? Email us at [email protected]

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    Check your email! You'll get a link to download the free Skinny Fat guide right away!