Jeremy Ethier: What Every Body Type ACTUALLY Looks Like (And The Fix)

Key Takeaways

• Identify your body type using body fat percentage and BMI (weight/height²) to tailor your approach.
• Skinny physique: Focus on progressive overload strength training and calorie surplus (300-500 above maintenance) to build muscle.
• Skinny fat: Prioritize resistance training (3-4x/week) and moderate calorie deficit (200-300 below maintenance) to lose fat while preserving muscle.
• Bulky: Cut with a slight calorie deficit (200-300 below maintenance) while maintaining heavy lifting to reveal muscle definition.
• High body fat: Start with low-impact cardio (walking, swimming) and gradual calorie reduction (300-500 below maintenance) to reduce joint stress.

Notable Quotes

“Mass moves mass… when you’re doing heavy labor, being lean really isn’t very good. It’s hard on the joints.”

“If [fat-free mass index] is below 5.45, the person is at risk for sarcopenia (age-related muscle loss).”

Bottom Line

Determine your body type, then implement targeted training and nutrition strategies (surplus for muscle gain, deficit for fat loss) while prioritizing resistance training for all types.

Watch the Full Video