Skinny-fat? Stop guessing whether to bulk or cut.
A 7-question diagnostic that tells you exactly which protocol your body needs. Five minutes, no signup to start, free.
★★★★★ 2 documented 12-week transformations · waist −4 cm avg · bench +20 kg avg
"I trained for more than a year but never noticed progress. After 12 weeks on this plan, I lost 4 cm from my waist, my upper body got bigger, and my bench went from 70 to 92.5 kg. For the first time, my t-shirts actually fit the way I wanted them to."
Marek R., 31 · Software engineer · Typical Skinny-Fat
Private — nothing sent, nothing saved beyond this device. The full 12-week Builder Protocol is a separate paid product, linked below.
Seven questions. One direction.
Answer honestly — the diagnostic cares about accuracy, not flattering self-assessments. If you're ever between two answers, pick the higher (softer) one.
Skinny-Fat Diagnostic
~60 seconds · your type + direction at the end · saved on this device only.
"Should I bulk or cut?" is the wrong question.
It's the first question every skinny-fat guy asks on a fitness forum. It's also the reason most of them are still stuck three years later. The honest answer is unpopular: for your body type, both are wrong.
Bulking on a soft midsection drives the surplus into the wrong tissue — your fat. Twelve weeks later your waist is thicker and you look softer. Cutting, on the other hand, exposes the fact that there isn't enough muscle underneath. You weigh less and look like a thinner version of the same problem.
The third path is body recomposition — fat down and muscle up at the same time. It works for beginners and early intermediates, but only if the deficit is calibrated to your starting body fat and protein is high enough. That's the calibration you just got from the diagnostic above.
Where your body actually is.
The diagnostic places you in one of four buckets. Each bucket gets a different deficit, a different timeline, and a different first move. The taxonomy is below — the bucket the diagnostic assigned you is highlighted in your result above.
This diagnostic is the opening page.
The bucket the diagnostic assigned you is one input in a larger system. The Builder Protocol is the complete 12-week build that runs from that bucket forward — training, nutrition, tracking, and the troubleshooting trees for when it stops working.
It rests on three pillars. Each pillar attacks a specific thing skinny-fat beginners do wrong.
Stimulus. Progressive overload. The V-taper.
Bucket deficit. Protein anchor. Real food.
Photos. Measurements. Strength. Not the scale.
What's in The Builder Protocol
Twelve chapters plus seven appendices — including sleep, stress, and step floors for desk workers, a nine-month roadmap for after week 12, the Hevy app workout, the Day-One Checklist, and real-life playbooks for travel, restaurants, and shift work.
★★★★★ 2 documented 12-week transformations · waist −4 cm avg · bench +20 kg avg
Get the full Builder Protocol.
A 20,000-word interactive ebook with built-in calculator, 12-week tracker, and Day-One Checklist. Works on phone, laptop, dark mode, offline. Lifetime access plus future updates.
- The complete training program — 4 sessions/week, week-by-week progression, programmed deload
- Bucket-calibrated nutrition with the recomp calculator running in your browser
- Multi-metric tracking framework — what to measure, when, and how
- 7-day meal plan + shopping list + Sunday batch protocol
- 25-question FAQ + six-step troubleshooting tree for stalls