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  1. #1
    Registered User OskarF's Avatar
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    4 Year Transformation (Skinny-Fat to Jacked)

    Hey,

    In the past 4 years I've managed to transform my skinny-fat body, into a physique I'm proud of.

    I want to share my progress with you guys.









    Stats:
    - Age 17 to Age 22
    - 200 lbs to 197 lbs
    - 6"2
    - 0 pull ups to 25 pull ups
    - 0 push ups to +40 diamond push ups

    Training and Diet:
    I don't follow a strict training routine or diet. Instead, I follow principles and adjust based on how I feel on any given day. I eat 2-3 meals a day and my training is based on light-moderate weights and bodyweight exercises.

    I train 4-6 times a week, and I eat a high fat diet, getting just 80-120 g of protein per day.

    My principles have been explained in detail in this article: http://skinnyfattransformation.com/g...-staying-lean/

    If you have any questions, don't hesitate to ask.
    Attached Images
    Last edited by OskarF; 09-09-2014 at 04:20 AM.
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  2. #2
    Boo Man Chu boo99's Avatar
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    That's really great work, big congrats.


    That back width/ V taper is incredible, well done!
    Last edited by boo99; 09-08-2014 at 07:07 PM.
    RIP my friend D4K
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  3. #3
    Registered User b3trayed's Avatar
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    Great transformation op. Man how in the world do people do muscle ups, fkn bullchit.
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  4. #4
    Registered User BOSS_David's Avatar
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    Great job OP. Props on the dedication you put forth to make that change!
    Hi, I'm BOSS David.

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  5. #5
    Registered User br0zilla's Avatar
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    That's a really impressive transformation man! Crazy back development.
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  6. #6
    Registered User tiacampo's Avatar
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    holy ****. thanks for the motivation OP
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  7. #7
    Registered User WhatSupDudE's Avatar
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    Damn now thats a transformation, I'm kinda in the same shoes as you before(got little better with time but nowhere near where I want)
    I also like how you are building an email list, the internal linking in the site you will go long way with IM
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  8. #8
    Registered User transformerchad's Avatar
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    Excellent

    Consistency is key , many fall off the wagon man but u stayed on . Congratz
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  9. #9
    Registered User OskarF's Avatar
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    Thank you everyone, I really appreciate it!
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  10. #10
    Registered User OskarF's Avatar
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    Originally Posted by b3trayed View Post
    Great transformation op. Man how in the world do people do muscle ups, fkn bullchit.
    Thanks man. I know what you mean about muscle ups. I'm a tall guy with long arms and almost 200 lbs, so not exactly the build for muscle ups, but can do 10 now.

    The key to get my first muscle up was to get really strong at the basic bodyweight movements, and then start training them explosively. When I could do about 10 pull ups all the way to my lower chest and 15 explosive dips, I could do my first muscle up. After I got my first muscle up, it was a matter of weeks before I could do 7.
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  11. #11
    Registered User OskarF's Avatar
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    Originally Posted by WhatSupDudE View Post
    Damn now thats a transformation, I'm kinda in the same shoes as you before(got little better with time but nowhere near where I want)
    I also like how you are building an email list, the internal linking in the site you will go long way with IM
    Thank you. As long as you're progressing, you will eventually get to where you want to be. My progress was extremely slow compared to other guys I know, but putting in the time eventually got me there.

    The email list is by far the most important element of my site. It has much higher engagement than any social media.
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  12. #12
    Registered User OskarF's Avatar
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    Originally Posted by transformerchad View Post
    Excellent

    Consistency is key , many fall off the wagon man but u stayed on . Congratz
    You're absolutely right. Consistency is key. There were many times where I didn't feel like getting my workout in or where I was discouraged by my results, but no matter what I always found a way to make it to the gym or do some push ups on my floor.
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  13. #13
    Registered User FeNeRLi's Avatar
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    Them wings though... looking good brother. Keep up the good work
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  14. #14
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    So you just tried to eat clean, not following macros or anything? I'm sort of in the same boat as when you first started, except a bit skinnier. I started lifting a month ago but I don't lift B/W, I try to lift as heavy as I can, just started on ICF 5X5. Nevertheless, that's ****ing insane gains and I hope to get there.
    “I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion'.”
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  15. #15
    Registered User OskarF's Avatar
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    Originally Posted by Dylxn View Post
    So you just tried to eat clean, not following macros or anything? I'm sort of in the same boat as when you first started, except a bit skinnier. I started lifting a month ago but I don't lift B/W, I try to lift as heavy as I can, just started on ICF 5X5. Nevertheless, that's ****ing insane gains and I hope to get there.
    My diet is beef, steaks, eggs, natural peanut butter, white rice and vegetables about 80% of the time. I use coconut oil for cooking and organic olive oil on my vegetables. I eat those about 3 times a day until I'm full. Sometimes I snack on something sugary before/after a workout. The rest of the time, I eat whatever I want.

    I don't count calories or macros. I just listen to my body and feed it when it needs it. One day, I tracked my macros and calories out of curiosity, and saw that I ate about 3200 calories and about 60% of them were from fat.
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  16. #16
    Lithuania crew::. EndoToMeso's Avatar
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    how big are your arms?
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  17. #17
    Registered User OskarF's Avatar
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    Originally Posted by EndoToMeso View Post
    how big are your arms?
    15"
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  18. #18
    Registered User SSGI's Avatar
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    hard work pays off, good job man
    In the Red!!!!!!
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  19. #19
    Registered User OskarF's Avatar
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    Originally Posted by SSGI View Post
    hard work pays off, good job man
    It definitely does, thank you!
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  20. #20
    Registered User WhatSupDudE's Avatar
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    How much protein do you take while cutting?
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  21. #21
    Registered User OskarF's Avatar
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    Originally Posted by WhatSupDudE View Post
    How much protein do you take while cutting?
    I eat around 80-120 g on most days.
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  22. #22
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    Damn, amazing transformation m8
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  23. #23
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    Awesome transformation. Your chest and lats have really come out. Good work
    Vic's transformation thread: http://forum.bodybuilding.com/showthread.php?t=147620463
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  24. #24
    Registered User OskarF's Avatar
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    Originally Posted by V.I.C View Post
    Awesome transformation. Your chest and lats have really come out. Good work
    Thanks. I just saw your transformation thread... Amazing! How long did it take you?
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  25. #25
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    Not bad bro
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  26. #26
    Registered User WhatSupDudE's Avatar
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    what would you say is the highest deficit one could go without loosing much muscle?
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  27. #27
    Registered User OskarF's Avatar
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    Originally Posted by WhatSupDudE View Post
    what would you say is the highest deficit one could go without loosing much muscle?
    I don't know the exact number since I do not count calories myself. However, in my experience, you won't lose muscle mass as long as you don't consistently starve yourself. It's when you try to go to a body-fat that is "unnatural" for your body by going hungry all the time that you start losing muscle mass.
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  28. #28
    Registered User WhatSupDudE's Avatar
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    Originally Posted by OskarF View Post
    I don't know the exact number since I do not count calories myself. However, in my experience, you won't lose muscle mass as long as you don't consistently starve yourself. It's when you try to go to a body-fat that is "unnatural" for your body by going hungry all the time that you start losing muscle mass.
    Okay thank you very much, it's incredibly hard being a skinny fat person...Many people say don't cut but I can't stand it anymore and when I have fat I seem to not gain muscle very easy... Been training since I was 14 and now I'm almost 18...going in circles....started with bodyweight now in the gym and similar...
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  29. #29
    Registered User rainbow326's Avatar
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    rainbow326 is offline
    Awesome body transformation, I am at the same starting position like you, any advice or training schedule would be more than welcome!

    Check the thread I started if you like
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  30. #30
    Registered User OskarF's Avatar
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    OskarF is just really nice. (+1000) OskarF is just really nice. (+1000) OskarF is just really nice. (+1000) OskarF is just really nice. (+1000) OskarF is just really nice. (+1000) OskarF is just really nice. (+1000) OskarF is just really nice. (+1000) OskarF is just really nice. (+1000) OskarF is just really nice. (+1000) OskarF is just really nice. (+1000) OskarF is just really nice. (+1000)
    OskarF is offline
    Originally Posted by rainbow326 View Post
    Awesome body transformation, I am at the same starting position like you, any advice or training schedule would be more than welcome!

    Check the thread I started if you like
    Thank you, there is plenty of free info on my website, so check that out.
    ISSA Certified Personal Trainer

    Instagram / Twitter: @OskarFaarkrog

    My Fitness Articles >> SkinnyFatTransformation.com
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