| EP 445 – Weight Loss Shouldn’t Leave You Skinny Fat

Author / John

31 Min Listen

In this episode the Crew dials the voicemail to answer a question from a loyal Power Athlete Radio listener:

What’s up, Power Athlete Nation? My name is Marat. I’m thirty-seven years old calling from New Jersey and I have a weird little question. Maybe not. I went through a wide range of body composition and this year after the pandemic hit.

I kind of ate everything in the house and I’m five foot seven. So I’m classically tall around 180 to 185 normally and I got up to 194. Then I cut down all the way back down to 180 very lean and I’ve maintained that same weight throughout last few months, but my body composition changed my body basically got softer looking not out of shape by any means and I can still see some ABS but definitely not how I was.

I’m kind of in the weird space of do I try to put on more muscle or do I try to cut a little bit again to get the leanness that I’m happy with and then decrease calories that way build more muscle? I don’t really have any sports goals. I was planning on entering some Powerlifting Meets this year in 2020 and not canceled and I did get stronger over the year. But now I’m kind of you know stuck in the middle. I want to be strong. You know, I want to be the strongest dad on the Block and I want to look good. I want to look a little better so that my wife would be a little more interesting sometimes. Thanks a lot.

It’s Called Cultivating Mass

The bathroom scale is not your coach. This week’s caller got caught “cultivating mass” at the beginning of quarantine lifting heavy and not watching calories in. After getting called out by his Sig-O, he dropped 15 lbs, and not the good kind. He’s a mission to turn his wad of cookie dough #dadbod into being baddest Dad on the block.

John and Tex explore the yoyo lifestyle that led a strong, dense dad into a skinny-fat feeling of not being the best version of himself. The Crew formulates a plan of attack to get pops cultivating muscle, loosing the loose, and being #DadJacked!

Read Now: Tiny Nutrition Habits for Colossal Body Comp Results by Rob Exline

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Empower Your Performance

Have you been squatting on questions for John, Luke and Tex? Maybe you have asked around, and just can’t land on a straight answer. Take a breather, give us a call, and let us do the leg work.

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The Power Athlete Radio hotline is OPEN! Dial (929) ING – ING0, leave us a detailed message, and we’ll get to work on finding you answers!

That’s (929) 464 – 4640

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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.


  1. […] PODCAST: PA Radio EP- 455 Weight Loss Shouldn’t Leave You Skinny Fat RECIPE: Protein Packed Egg Bite Breakfast by Samantha FlahertyBLOG: Tiny Nutrition Habits for Colossal Body Comp Results by Rob ExlineBLOG: Gaining Through Weightloss by Tex McQuilkinCOACHING: Power Athlete Nutrition Coaching […]

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