Personal Coaching for Skinny-Fat Guys
With Oskar Faarkrog, ISSA Certified Trainer
- Progress to 15 chin ups and 30 diamond push ups - even if you can't do a single rep yet.
- Get lean on a healthy and balanced diet plan that makes you feel light, satiated and energised.
- Build muscle mass in the right places with bodyweight exercises, dumbbells and cables.
- No heavy weights, low carb or paleo diets and no quick fixes. We focus on sustainable strategies that give you long-term results.
I offer a monthly and yearly personal coaching plan. Both plans include all the same contents but they have different price structures.
You can select your plan below:
- The SKINNY-FAT TRANSFORMATION eBook (184-page PDF): Comprehensive body-transformation blueprint covering training, nutrition, supplementation, metabolism, hormones, stress, sleep, cardio and realistic expectations.
- Customised Training Program and Diet Plan based on a comprehensive 6-page Client Assessment Form.
- Personal Coaching Email: We will stay in touch on a regular basis through email. Ask me about any questions or doubts you have and I will reply within 24-48 hours. All replies come from me personally and NOT an assistant.
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Weekly Progress Check-Ins: I will check on your progress every Sunday and give you my feedback. (Body-measurements, bodyweight and key training stats).
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Training and Diet Updates: When you move to a new training Phase, I will send over new training programs and diet plans at no additional charge.
- Exercise Form Checks: Whenever you're in doubt about your training technique, send me your videos and I will help you perfect your technique.
FAQ
WHO IS THIS TRAINING PROGRAM FOR?
This training program is designed for skinny-fat guys who struggle with gaining upper body muscle mass and getting lean.
In my experience training over 100 men in my online coaching program, the skinny-fat body-type is BY FAR the hardest to transform and there’s a huge lack of quality training programs for our unique body-type.
HOW MUCH TIME AND EQUIPMENT DO YOU NEED TO COMPLETE THE TRAINING?
The minimum you need is access to a pull up bar and 3 hours of training time per week. (6 days X 30 minutes).
In my assessment form, I will give you the option to tell me whether you prefer home training or gym training and then I'll customise the program so you can get results regardless of where you train.
WHAT IF A CERTAIN EXERCISE FEELS UNCOMFORTABLE OR GIVES YOU PAIN?
There are many good exercise variations that work the same muscles so we will replace that exercise because no exercise is worth getting injured for.
CAN YOU PARTICIPATE IN THE PROGRAM IF YOU HAVE EXISTING INJURIES?
Generally, I can find ways and exercises to work around injuries however if you're unsure, just shoot me an email at [email protected] and I'll let you know if we can work around your injuries.
DO YOU NEED TO TAKE SUPPLEMENTS?
Except for Omega-3 which has endless proven health and performance benefits, no supplements are required.
DO YOU NEED TO COUNT CALORIES ON THE DIET PLAN?
You won't have to count Calories, however I will ask you to weigh your meals in the beginning so we can establish a base-line diet that works for you.
Once you get into the groove and know how much you can eat and what type of diet you respond to, you can eye-ball your portion sizes instead of weighing everything.
CAN YOU EAT WHAT YOU WANT AS LONG AS IT FITS YOUR MACROS?
No.
The bulk of your diet will consist of clean food that's full of vitamins, minerals and has a high satiety index because your muscles need a high amount of high quality nutrition to grow.
In addition, clean food will speed up your metabolism and improve your natural hormonal balance - both which are extremely important for the skinny-fat guy with a naturally slow metabolism and low testosterone production.
With that said, I will allow you to have 1 or 2 cheat meals per week where you can go all out and have anything you like. (Whether you can have 1 or 2 is something I will decide when I make an assessment of you).
The cheat meals will allow you to enjoy the foods you miss and thereby prevent binge eating over the long-term. They also have hormonal and metabolic benefits which are explained in the 184-page eBook).
You will have a variety of foods to choose from with most of your meals.
However, I want to point out one thing:
Clean food that's good for your body doesn't taste as good as cookies, chips and chocolate.
Clean food that's good for your body doesn't taste as good as cookies, chips and chocolate.
This is why it's so hard to overeat on clean food and why implementing a balanced diet consisting of healthy foods will make you drop fat just like that.
In addition, it takes some time for your taste-buds to adapt to clean food but once you adapt to it, it really won't be a big deal.
WILL YOU GO HUNGRY ON THE DIET PLAN?
No, never.
I will design a diet plan that makes you feel light, satiated and energised so you have steady energy and focus levels throughout the day.
Your health and overall well-being will always come before quick-fix results.
Together, we will find that balance where you're getting results while feeling your best.
WILL YOU HAVE TO DO CARDIO TO LOSE FAT?
WHAT'S THE BENEFIT OF COACHING? CAN'T I JUST FOLLOW THE ENDLESS FREE WORKOUTS AND DIETS ONLINE?
Is coaching a must? Not at all.
I personally never had a coach and I still shredded 60 pounds of fat and gained more than 40 pounds of muscle mass.
However, before I got these results, I spent 2 years following free bodybuilding advice online and doing all the wrong things:
- Training with heavy weights.
- Eating a high protein and low carb diet.
- Doing a lot of cardio.
During these 2 years, I did all the things mentioned above.
I did heavy squats, bench presses and deadlifts 3 times per week and in just my first year of training, I added a total of 500 pounds to my deadlift, bench press and squat.
I also followed a high protein diet and supplemented with whey protein powder.
Needless to say, doing these things didn’t work for me.
Here’s a photo showing my first 2 years of “training progress”:
Now, that doesn’t mean that all free advice is bad!
There’s plenty of great advice out there (especially on my blog SkinnyFatTransformation.com), but the issue with free advice is that there’s so much of it, and most of it isn’t optimal for your unique situation so you will waste months or even years spinning your wheels.
For example, doing a minimalistic routine of diamond push ups, pull ups and bodyweight squats worked VERY well for me in my 3rd year of training, but it doesn’t work well RIGHT NOW.
And the training program that works for me now, in my 7th year of training, may not work well for me next year.
What I’m trying to say is that unless you’re experienced, it’s very difficult to know what advice applies to your current situation, and when to make adjustments to your plan.
WHY SHOULD YOU TRUST ME?
You can read my fitness articles on my blog SkinnyFatTransformation.com which has been visited by over 3 million skinny-fat guys from all over the world.
You can check out my facebook page and instagram profile.
You can google my name and my fitness brand SKINNY-FAT TRANSFORMATION
Or watch my YouTube videos like the one below:
You can look me up on social media and Google, check out my articles and videos, then come back and check out the coaching program when you're ready.
WANT TO GET IN TOUCH?
Contact me at: [email protected] (I personally respond within 24-48 hours).