SOLDIER

(0)
THE SAUCE
A piece of The Skinny-Fat Solution

by and anthony mychal of anthonymychal.com

The Skinny-Fat Solution Anthony Mychal

And now its time for the part where I cover my legal behind
All rights reserved. No part of this work may be reproduced or transmitted in any form or by any
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storage or retrieval system, without the prior written permission of Anthony Mychal.

And lets get serious: this book is not a substitute for medical or professional health and/or
fitness advice. Please consult a qualified health professional prior to engaging in any exercise.
The content here is intended for informational and entertainment purposes only. Talk to the old
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Fonts used: homestead, bebas neue, triforce, carroserie, saiyan sans

Edited by: Lander M. Kerbey

The Skinny-Fat Solution Anthony Mychal

 introduction
This is for the fight against muffin-top. This is to shed the burden
of being called lanky. This is for everyone thats grown up with
sub-par genetics in a less-than-ideal cultural environment. This is
for the few that are ready to stand up and change their life.

his is a resource about personal rejuvenation through physical rebirth. Every

T day, people try to change their body. 99% of them think it will come easy,
and only muster the motivation to dip one toe in the water. These people
will be quick to judge that nothing works for them, or that theyve tried
everything to no avail. But lets be honest: these people dont really want to go
through the work. They want to wish to Shenron and have their problem fixed
overnight without effort.

But then theres the 1%. This 1% is all in. They have what it takes to change.
Theyre ready for change. Theyre on their way into the water from the highest
diving board. This sounds well and good, but the truth is that not all of
these 1% make it. Not because of anything they do wrong, eitherthats the
sad part. They fail, instead, because of the philosophy they follow.

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 We are not all created equally in the physical sense.
Some people that want to rejuvenate themselves through physical rebirth are
plain old skinny. To them, they just want to add some muscle and feel capable.
Others are already muscular but also have some body fat baggage that gets to
them. And perhaps lowest on the totem pole are skinny-fat guystheres a lack
of muscle and a bunch of fat to deal with. Its the worst of both worlds.

A lot of skinny-fat guys are in the 99%. They want to change, but they arent
ready for the work.

But then theres the 1%.

And boy have I felt bad for that 1%.

And I felt bad because I, too, was skinny-fat. It plagued me. I can save my own
psychosocial issues for a therapist, but its safe to say when a thirteen year old
kid is told (by a girl nonetheless) that he has girl boobs, it has the potential to
change a man.

Skinny-fat syndrome is a physical output (a phenotypea certain look) formed by

a combination of your genetics and environment and culture. Often times, those
that are skinny-fat are working with a wonky physiology (basically how the knobs
and gears inside of your twist and turn to accomplish bodily processes), which
makes fat loss and muscle growth a tough pursuit.

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 I was in that 1%, but it didnt matter. I schlepped my way through training
programs and strategies to little avail. I had what it took, but what I did
wasnt what I needed because what Ive come to learn over time is that
skinny-fat guys are just different.

Most people at the top of this body composition world are either (a) genetic
freaks, or (b) people that were in the 1% but just plain old skinny. And what I
came to learn over time is that the whole fat baggage that a skinny-fat guy has
changes things.

A true skinny guy needs to do the right kind of training and then often times they
also need to eat the house in order to solve their issue and pack on some muscle
to their frame. This is totally fine and 100% correct . . . for them.

But for a skinny-fat guy? All aboard the fail train.

As a skinny-fat guy, your fat cells change the game. You arent true skinny, nor
should you act like someone that is. Where most true skinny guys add most of
their weight as muscle mass, you have fat cell baggage. Fat cells generally want
to consume. So when you eat a bunch of food in the name of muscle building,
your fat cells are often the first in line to chomp the nutrients and energy down
for storage.

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 This is a tricky spot to be in. On one hand, youre fat. You want to lose the fat. On
the other hand, youre skinny. You want to gain muscle. But you cant gain muscle
because your fat cells are being greedy and stealing nutrients that true skinny
guys seem to deliver just fine to the muscles. And the list of connections here
goes on and on, each of which further pulls down the skinny-fat 1% hopes of
change.

But you can change. In most instances, skinny-fat syndrome isnt 100% genetic.
Now, as a skinny-fat guy, you might not have the best genetics (not on par with
those at the top of the pyramid, at least), but that doesnt make change
impossible.

Skinny-fat syndrome is what youd call epigeneticits how your genetics have
interacted with your environment. Because your genetics likely arent the best for
building muscle (as evidence by the skinny frame), most people in the 1% have
to nail down the perfect environment to fix skinny-fat syndrome. Your genetics
arent helping, but the ability to change it all is in your hands.

As long as you follow the right path.

Most people get into this physical space and follow mainstream advice. They get
obsessed over calories and it becomes a game of burning calories to the gizzards.

But this isnt the mindset you should have.

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 Instead, you should be thinking about change. You should be thinking about what
you can do to alter how your insides are functioning. In order to do this, lets first
check out how your insides are likely functioning now.

If you have body fat and are under muscled, your body has made the decision
that any excess energy or nutrients should be stored in your fat cells. In other
words, your body thinks the fat is an important thing to have aroundcertainly
more important than your muscles at this point. For whatever epigenetic reasons,
this is the way the body is thinking. This is the way the body is flinching.

You can play the calorie game here and probably manage to lose weight. But the
problem with that is that once you return to normal eating and life, then youre
still going to be flinching the same way: saying fat cells are important, muscle
isnt. We dont want that, because it doesnt make for any sort of muscle building
and it makes for easy fat gain.

Problem is that you probably have a long time of this behavior at your back. Its
long since been learned by the body that this is how it should function. Just like
you flinch to protect your head, your body is flinching nutrients and calories a
certain way in your body in a way it sees best fit for survival. Its your job to not
necessarily give it less to flinch with, but to rewire the flinch. To change how your
insides are functioning in a way specific to skinny-fat syndrome.

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 Thats why Ive created what youre reading now. After being in this space for
quite some time, I realized that most skinny-fat dudes are running around like a
chicken with their head cut off. They follow x, y, and z program to no avail. Truth
is that most short term programs arent going to work for you because convincing
your insides to function differently takes longer than six weeks.

Although what youre about to read is a program, its a part of a system. This
system is based around skinny-fat physiology.

The system as a whole is called SOLDIER, and its a triforce. There are three
sequential parts designed to reset your body and put you in a mode where your
body is more apt to deliver nutrients to your muscles, and less apt to dump them
off in ever growing fat cells. If you were a computer, SOLDIER is like a system
reboot, only during the rebooting process, youre also upgrading your equipment
to run more efficiently when you finally come back online.

Along the way, youll build muscle and work towards that athletic X physique
youve always dreamed of and also play to other skinny-fat stubborn spots, like
the upper chest. And lets not forget, youll also lose the love handles and moobs
that are probably looming overhead.

What makes all of this special is that its designed specifically for the skinny-fat
sufferer. Each stage builds upon the previous one, and even within each stagein
detailed ways that youll see when reading each phasethere are unique

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 attributes, like focusing on certain movements and exercises to build muscle in
places that oppose the common skinny-fat build.

Whats in front of you now is SOLDIER 3.0. Both SOLDIER 2.0 and 1.0 are more
advanced and respect the skinny-fat sequence I use to get in a spot in which its
easy to build muscle without getting fat. So all of this was created to be
sequential, with each level building off of the previous, and it exists in opposition
to most one and done programs out there. With that said, heres a quick overview
of SOLDIER, and then the next step.

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 SOLDIER 3.0
THE FIRST STAGE OF SKINNY-FAT SYNDROME
This is the inception. The seed.

Youre struggling with fat loss, youre undermuscled,

undertrained, and just under knowledged all around.

The overt goal is fat loss. At this stage (when people

think of fat loss) people tend to buzz around on a
treadmill and hope for the best. Im going to explain
to you why thats probably the worst thing you
can do.

The covert goal is to begin turning the wheels of a deep physiological shift. Your
body is unconsciously doing things a certain way right now. Just like a flinch is
hardwired into your bodyhappening unconsciouslyso too is the way you
handle nutrients and how your body decides to build itself. SOLDIER 3.0 is the
beginning of recreating the flinching that has made you skinny-fat.

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 The goal is to get rid of the body fat and begin building a solid strength
foundation. You do this by learning the basic exercises needed to both build
muscle and lose fat. You also learn the basics of the metabolic shift and getting
your body in a mode that will make it want to use body fat as fuelthis is
primarily the job of nutrition.

The strength and experience you gain here will be invaluable in the later stages.
The ultimate goal is something I call the solid base, which representsin my
opinionthe ideal level at which you can pull back the fat loss reigns and really
begin to build muscle. Dont be fooled by that last sentence.

Youll often gain muscle while you lose fat if you tackle this stage correctly, even
though it errs on the side of fat loss. No guarantees, but its not uncommon to
gain muscle while simultaneously losing fat when the body is completely new to
this world. This is because we focus on physiology, not calories or numbers.

Dont worry about turning into a skinned rabbit. With the way training is oriented,
you wont wither away into nothingness. Youre going to tell your body that it
needs muscle, just like youre going to tell it that it needs to get rid of its body
fat.

The reason fat loss takes the priority cake, and why the solid base is the overt
goal, is because the solid base represents ideal physiological functioning for
putting on muscle without getting fat. Often times, when skinny-fat guys try to

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 gain muscle without getting to their solid base first, they simply put on fat and
not much muscle.

This concept of nutrients shuttling to specific placeseither fat or muscleis

known as partitioning. Those with good partitioning shuttle more excess nutrients
to muscles. Those with bad partitioning shuttle more excess nutrients to body fat.

When you begin a strength foundation on your way to the solid base, and then
get to the solid base, youre sitting pretty. You will have gained some muscle and
some strength, both of which will help you gain even more muscle and strength
when you shift focus.

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 SOLDIER 2.0
THE SECOND STAGE OF SKINNY-FAT SYNDROME
Not everyone hits the second stage snag of
stubborn body fat. But those that do will
need some guided wisdom so they dont fall
off track. This is a very sensitive stage that
has to be approached with care.

The second stage is the stubborn fat stage. During

SOLDIER 3.0, things usually go smoothly . . . until
they dont. The thing about the stubborn fat phase is
that you often have to go through the first phase to determine whether or not
youre truly here. If you cant do three chin-ups, you dont have stubborn fat. You
just have weakness.

Stubborn fat thrives on weakness. Often times, strength training will make magic
happen. But sometimes, even those that go through the first phase hit a point in
which their body stops responding to the initial training and nutrition plan just a
few % points of body fat before the solid base.

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 When this point hits, it usually brings insanity. What used to work now doesnt.
Where do you turn? Most people get the idea that they need to eat less. This is
often the worst thing you can do.

Stubborn body fat is biologically different than regular fat. You have to treat it as
a different beast, and thats what this stage is all about. But you also have to be
careful once you beat stubborn body fat. If you go muscle building crazy at this
point, youre simply just going to get fat again.

This brings us to the final stage.

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 SOLDIER 1.0
THE THIRD STAGE OF SKINNY-FAT SYNDROME
The third stage is recreating your
physiological set point.

Whats this set point business? Fat cells arent dumb.

When you empty them, theyre hungry. If you lose a
bunch of fat and go immediate bulk mode, youre just
going to get fat again. In order to lull the fat cells away,
you have to recreate your bodys set point for body fat.
In other words, empty the fat cells, and dont give
them reason to fill back up for a while. Once you do that, youre better off for
gaining muscle without fat.

So after the stubborn fat phase, you should spend some time evening out things.
Find a calorie intake that keeps you stableneither losing or gaining. Settle into a
more basic training program with nothing but strength training. The fat is gone,
so any extra training is just going to create noise.

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 SOLDIER 0.0
THE freedom
Choosing what to do after you
recreate yourself.

After SOLDIER has finished, youll be more

muscular and leaner than ever. You probably
will feel like youve beaten skinny-fat
syndrome, and, for all intents and purposes,
you will have. The only thing that keeps
turning the wheels in that direction is simply continuing to live in a way that
doesnt encourage fat cells refilling. In line with this, however, I think its best for
any skinny-fat guy to have their sights set on building muscle without getting fat.
Its the best way to handle the fat cell mania most skinny-fat guys have.

For this, I have my own program and philosophy that Ive found to make this
happen. After this, SOLDIER is finished. Your body is fundamentally different, and
youre in the market for true clean bulking. The strategy I use to make this
happen is what I call The Chaos Bulk.

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 Why Im behind this 100%
This is about a physical Journey for those that are stuck with a certain kind of
body, written by someone that struggled with that same body for most of his life.
Although this book, and the entire SOLDIER system, is the blueprint I used to
break free, it should be known that Im not an award winning researcher wearing
a white lab coat. Im just a guy that happened to be skinny-fat, broke free, and is
now passionately curious enough to write a book about skinny-fat syndrome in
hopes of helping others with their own Journey.

Most of what I know and what youll read comes from my experience. So this is
what worked for me, and my theories as to why certain things tend to work
certain ways for guys with the same body type.It may seem bleak out therelike
no one understands you. But dont worry. I do. The bottom line is that skinny-fat
philosophy simply doesnt exist out there. Most everything is written by people
that dont understand what youre going through. This is important because
youre dealing with fat cell baggage. Baggage that doesnt really go away.
Baggage that, if not controlled, will get out of control.

Its important you make the change now. And perhaps let me end on this note:
this isnt a walk in the park. As a skinny-fat guy, you arent going to get help from
your genetics. Its going to come down to you and the work. Do the work. Its
your job to change the environment in a way thats going to be positive for you.

Perhaps this is best served with a little passage from Steven Pressfields Gates of
Fire, where Spartans really did rewire the flinch.

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 Phobologic discipline is comprised of twenty-eight exercises, each focusing upon a
separate nexus of the nervous system. The five primaries are the knees and hams,
lungs and heart, loins and bowels, the lower back, and the girdle of the shoulders,
particularly the trapezius muscles, which yoke the shoulder to the neck.
A secondary nexus, for which the Lakedaemonians have twelve more exercises, is
the face, specifically the muscles of the jaw, the neck and the four ocular
constrictors around the eye sockets. These nexuses are termed by the
Spartans phobosynakteres, fear accumulators.

Fear spawns in the body, phobologic science teaches, and must be combated
there. For once flesh is seized, a phobokyklos, or loop of fear, may commence,
feeding upon itself, mounting into a runaway of terror. Put the body in a state
of aphobia, fearlessness, the Spartans believe, and the mind will follow.

Under the oaks, in the still half-light before dawn, Dienekes practiced alone with
Alexandros. He would tap the boy with an olive bought, very lightly, on the side of
the face. Involuntarily the muscles of the trapezius would contract. Feel the fear?
There. Feel it? The older mans voice crooned soothingly, like a trainer gentling a
colt. Now. Drop the shoulder. He popped the boys cheek again. Let the fear
bleed out. Feel it?

Man and boy worked for hours on the owl muscles,

the ophtalmomyes surrounding the eyes. These, Dienekes instructed Alexandros,
were in many ways the most powerful of all, for God in His wisdom make mortals
keenest defensive reflex that which protects vision. Watch my face when the
muscles constrict, Dienekes demonstrated. What expression is this?

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 Phobos. Fear.

Dienekes, schooled in the discipline, commanded his facial muscles to relent.

Now. What does this expression indicate?

Aphobia. Fearlessness.

Remember, its in your hands now. Its going to be tough. I once heard that
youre either bred for something or you bleed for something. But imagine what
its going to feel like when its all said and done. Let that sink in for a second.

Got it? Feel it? Good.

Now its time to let the fear bleed out.

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 WHATs NEXT:
READ
(1) THE X PHYSIQUE TRAINING PROGRAM
YOU CAN Also read (2), but I think we can agree:
training is sexier.

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