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THE SAUCE
A piece of The Skinny-Fat Solution
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
health care professionals that can better direct the application of the materials to your specific
circumstances. Never disregard their expertise regardless of what you read in this text or
through my website. The author, any contributors, publisher and copyright holder(s) are not
responsible for intestinal spillage, vomiting, asthma, banana crusades, adventures in
sadomasochism, or any other adverse effects associated with any use of this work. In other
words, there is no possible way you can sue me from reading or putting into practice anything
within these pages or on any of the websites associated with Anthony Mychal.
Affiliate disclaimer: Throughout this resource, I may make use of affiliate links. Affiliate links
have a unique tracking code that identifies me as a referrer, so I make crumbs of money any
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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.
A lot of skinny-fat guys are in the 99%. They want to change, but they arent
ready for the work.
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.
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.
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.
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.
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.
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.
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
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.
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.
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
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.
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.
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.
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.
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.
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.
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?
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.