Body By Joey PT Studio

Weekend hikes ❤️

❤️👌

SKINNY FAT ➡️ TONED ➡️ MUSCULAR / ATHLETIC

What’s the difference — and how does your DIET change depending on the look you’re trying to achieve?

First, “skinny fat” isn’t an insult. It’s simply a common term used to describe someone who may be relatively light or slim but carries a higher percentage of body fat with less muscle mass.

🔥 SKINNY FAT → TONED

The goal here isn’t necessarily to lose heaps of weight.

It’s BODY RECOMPOSITION:
Build muscle while gradually reducing body fat.

DIET:
• Prioritise protein at every meal
• Eat mostly whole, nutritious foods
• Get enough fibre, fruit & vegetables
• Keep calories around maintenance or in a SMALL deficit if fat loss is needed
• Avoid aggressive dieting — you need nutrition to build muscle

TRAINING:
Strength training 2–4 times per week + plenty of daily movement/walking.

The scales might not change dramatically, but your SHAPE can.

🔥 TONED → MUSCULAR / ATHLETIC

This is where the goal changes.

If you’re already relatively lean and want noticeably bigger glutes, legs, shoulders, arms and more overall muscle, constantly dieting can work against you.

DIET:
• Protein stays HIGH
• Carbohydrates become especially useful for fuelling harder training
• You generally need MORE total food
• Calories may move from maintenance into a controlled SURPLUS
• The goal becomes providing enough energy and nutrients to support muscle growth

TRAINING:
Progressive strength training becomes increasingly important.

You’re deliberately getting stronger over time — more resistance, more reps, better technique and enough recovery for the muscles to adapt and grow.

💡 THE BIG DIFFERENCE

SKINNY FAT → TONED:
Build muscle + reduce body fat.

TONED → MUSCULAR:
Build significantly more muscle, usually while eating more and training progressively.

And remember — you DON’T have to progress through all three.

Some people want a lean, toned physique.
Others love being muscular and athletic.
Others simply want to feel healthier and stronger.

Your training and nutrition should match YOUR goal — not somebody else’s body. ❤️

Being a father of three is something I’ll never take for granted. ❤️

Each of my kids has changed me in their own way, but there’s something special about your first.

Elijah was the one who made me a dad.

He was there while I was learning everything for the first time. Learning patience. Learning responsibility. Learning that life isn’t just about you anymore.

The truth is, while I thought I was raising him, he was teaching me how to be a father.

I definitely haven’t got everything right along the way. No parent does. You learn, you make mistakes, you grow, and you try to be better for them every single day.

Now being a father of three, I look back and realise how much Elijah prepared me for the dad I am today.

One day they’re little and holding your hand everywhere you go… then somehow you blink and they’re growing into their own person.

So I’m trying to appreciate these moments a little more.

The dinners. The laughs. The random conversations. The hugs. Even the difficult days.

Because one day I know I’d give anything to come back and experience just one of these ordinary days again.

Being their dad will always be one of the greatest privileges of my life. ❤️

1600 cal for this entire loaf of sourdough it’s not the end of the world. If you smashed it all at least I got some good nutrients out of it.