Final score: 13 points. Beingnatty Report. Unflavoured would probably be best for him: Unflavored IsoNatural Protein. Maybe there’s a fun reward you can give him if he can keep up with it? In anyway you can. Am I supposed to use supplements, whey proteins etc? Thank-you. Gaining 13 kilos while doubling your strength is amazing!! Once I started with deadlifts and squats that was a period of about 3-6months to get to 90kg. If your doing a bodybuilder style split routine using machines then the volume that you’re doing makes sense. It’s not like we were going to take steroids or anything. Skinny To Muscular| 1 Year Body Transformation. The new year is about to start as well, my goal is to go from 140 to 175 as a new years resolution. Thanks for the kind words, Nick. I’ll shoot you an email and we can see what we can do . I do like eggs and things tied to eggs, if I were to eat something like french toast (with eggs/milk/bread) consistently would that be sufficient? It’s easy to stick with a program when you already know that it works first hand. If we imagine a skinny guy who’s starting with just forty pounds of muscle on his frame—a guy like us—then he’s essentially starting off behind the starting line. I was always very skinny, 2 years ago I barely weighed 120 lbs, and I was at 5’11, I had wrists so skinny that my pinky and thumb could meet without even touching the bone, just to give you guys some idea. Good Day, I gained another eighteen pounds, bringing me from 167 up to 185 pounds. Given the choice we usually choose to be bigger and stronger. It wasn’t just online, either. This will lift your chest up, fill out some of that skin, and give it a new shape . I have a small question. I really want to start with the B2B program, but unfortunately on the ‘choose how to pay’ page, my country, Pakistan isn’t listed. Telling a skinny dude to eat more is like telling an obese person to “eat less”. I mean, it’s possible that you’re burning fewer calories because you aren’t training your legs, and those saved calories have popped you into a calorie surplus… but I doubt it. Sounds like you care a lot. I knew we were skinny, of course, but in the fitness industry, naturally skinny guys are called “ectomorphs.” I also knew that we had a lot of trouble gaining weight, which is called being a “hardgainer.” And the type of training that’s designed to help people gain muscle size is called hypertrophy training. I find them a little expensive and overhyped, but hey calories/protein – it works! I’m totally digging this, totally inspired. I think you’ll love it. He was eating badly, living off takeaways and convenience foods, and his lifestyle swung … Can we suggest a workout program for a skinny guy with broad shoulders and narrow limbs? Thanks for all the hard work on making this program. At that point he may feel more inspired to become the person that he wants to be from a place of confidence instead of insecurity. “One thing I've always told [people] is that they need to eat big, eat right, lift big, and lift right,” Pham said. But that concern should be about him feeling [b]his[/b] best. I can eat a lot and not gain weight. Do you think this program would be for me? We’ve got an article on that here: The Skinny on “Just Eat More”. I’ve noticed in your pictures that you have a neck similar to mines. I was all ready to start it and then I stumbled on this website. So after learning a bit more, we decided that we wanted to follow a full-body hypertrophy routine instead of the bodybuilding routine we’d been following. It’s hard to guess about your chest without seeing it. He’ll be lucky to have you if he ever does decide to get into this. When I started this 4-month bulking transformation, I’d already gained 20 pounds. I’m not the best or most enthusiastic cook either, so that’s often what I’ll do. (That would also let you do our full Bony to Beastly program, which should also help you deal with the eating side of things! Now you’re just going to get some really, really rad newbie gains , Hey Shane , Jack here. And you can certainly lose the fat! Hey Harrison, sounds to me like you’ve got some ectomorph traits indeed! If you want to actually be able to do strongman things (like carry your girlfriend around, pick up heavy furniture, kick ass at sports, etc) then you’ll want a strong body in general, not just strong mirror muscles. I’m fed up of takin creatine, weight gain and eatin lots of protein, I just can’t gain How to go From Skinny Fat to Muscular. As I train in an upstairs bedroom I’m also reluctant to perform heavy deadlifts. I’m kind of doing this transformation thing in secret from friends and family to sort of surprise them all with what I can achieve. but after reading ur article im determined to transform my body from bony to beastly. Nope. It can just be a little more difficult, hard on the appetite and expensive. That isn’t to say it’s impossible though! That’s amazing . But I like the idea of a challenge. I weight about 126pounds and I’m 184 centimeters = 6.03674541 feet (6 feet 7⁄16 inch) I just feel hopeless during middle school I was training and eating as much as I could, I’m failing over and over. Supplements aren’t really a good place to start, but they can certainly help. I had your wrist size and weight at 6’2, so I was a lot more narrowly built and skinnier… but I’m a fairly extreme case. As a result, most skinny guys fail to gain weight, and so they fail to build muscle, and so they assume that they have poor muscle-building genetics. You confused me for a sec haha – it’s on the “high protein diet myth” post. i don’t think he looks bad, i like him. The Skinny Guy's Guide to Body-Fat Percentage, How Two Skinny Guys Gained Muscle (Our Muscle-Building Transformations). Your information is very complete and you use studies from PubMed which is like the most useful “book” we have. Seems like you’re an ectomorph indeed! Well, according to what is it required (equipment, amount of calories to consume,etc) for a person like me to gain weight and mass (need to be fit) and what is the ideal weight for a person like me. Good luck guys. This is not to say that squats and deadlifts aren’t incredibly effective—they are—but this could be due to different reasons—the sheer number of muscles they stimulate simultaneously, for example. I did have the belly before. Those are amazing stats! Not the most functional stuff ever, so it’s up to you, but that should encourage some extra size. Congratulations on overcoming your hardships – it sounds like you’re having great success! ), Brother is 6’0 230lbs (struggles with weight gain and has reached 260 at times). I’m very energetic and feel great and healthy overall, so actually everything is just as it should be, EXCEPT for the fact that I’d really like to gain more weight because I’m tired of people calling me skinny and looking at me funny when I talk about training (since people always relate skinnyness to being weak and unhealthy, even if you are firm and muscular). There are some Photoshop scandals, but most of the time people just take an unflattering “before” photo and then take their “after” photo in better lighting with pumped-up muscles. Plus, nothing worsens cholesterol like over-eating refined starches! I signed up for a membership at LA Ftiness and got a personal trainer a few months ago but I fell off and wasn’t consistent because I felt like my trainer didn’t understand my plight or my goals. I don’t know what to do or how to handle it. Fuck off with your money making skeme. The more muscle growth we can stimulate with our workouts, the higher our muscle protein synthesis rises, the more insulin sensitive our muscles become, and the faster we can build muscle. How can I get muscular? I really want to change and I will be more determined to be with your help. Shane, quick question. My chest, traps, shoulders, and legs had exploded. Once I get my money together I’ll definitely try your program. Maybe not “buff”, but still visibly strong and masculine. consider me a new subscriber. Feb. As i dont have the money right now. feeling sad. And then we founded Bony to Beastly (for skinny men), Bony to Bombshell (for skinny women), and Outlift (for post-skinny lifters), where we've spent the past ten years helping over 10,000 skinny people build muscle, with clients ranging from MDs to RDs to PhDs, from college students to senior citizens, and from office workers to our Canadian Olympic rugby team. one of those three. Since you aren’t joining us, my advice is to find a decent looking program online for free and follow it as best you can. ), Ahaha and going to the gym is always an option too. Hi Shane I agree.. Perceptions about ectomorphy often fall into generalisation.. At the start of my bulk, I thought they were a fairly respectable length, but by the end, they were tiny. I hope we can help you out too man. Deadlift only takes care of the larger muscle groups of the shoulders a back. Other transformation pictures show women who have a normal body, at a normal weight, but who instead of slimming down, want to change their body composition. That motivation ebbs and flows, of course, and ideally by the time it starts to wane good habits have already been built up and results have already started pouring in. He may genuinely prefer being skinny, at which point, so long as he’s healthy, that’s totally cool! Jared’s going to send you an email with some options . I was that skinny guy. A lifetime of insomnia disappeared with some exercise, diet, and lifestyle changes. We had to find a workout program designed to stimulate muscle growth, a good bulking diet designed for gaining weight, and we also wanted to fix our unhealthy lifestyles. – Tommy. Everyone loved it, and it was producing great results: During this time, I wanted to take a break from bulking, so Marco switched me over to a strength training routine. I know it’s about building a home gym, but I also go into lifting fundamentals a bit and explain how to structure a weightlifting program: I hope that helps, and let me know if that brings up any new questions. […], Hey! It’s easier to monitor any fat gain too, so it’s easy to troubleshoot and get right back to building lean muscle. Alright, i’ll order it around 28. Damn, I’m skinny but I do Muay Thai for a month now. That’s awesome . You won’t make the same muscular gains you’d make with weights, but they would still help a ton. These bulking recipes were so helpful that we include an entire bulking recipe book in our Bony to Beastly Program. And she does the same for me. In danish we call it “Fuglebryst” – directly translated it means “Birdchest” – I don’t know if that makes any sense, haha… Anyways, I’ve always looked like this so can I change it? Follow. It’s still in testing, and the blog hasn’t launched yet, but over the next couple weeks we’re hoping to get everything up and running. If you’re determined to do this… you can. Gain 20-40 pounds and people will probably think YOU are 100% mesomorph . I feel as though they were even laughing at neck but it could just possibly me being paranoid and easily upset. thnx again. I’m saving money in order to purchase it xD hope the price decrease someday. This being said I am now done school and have ALOT of free time! I also think I have a smaller bone frame, will this affect my results? but are actually not an ectomorph, start your weights early, before you are in your thirties, and give it your all, 70 per cent of the success is not the workouts but your diet and the rest ! Hi We still try to walk the walk. I couldn’t do a single repetition on the bench press. As a skinny guy, my biggest pet peeve was looking at “muscle-building” transformation photos and seeing guys who already looked quite muscular in the before photos. He tells me he doesn’t care how he looks as long as he is healthy and he is, he’s very active as he used to be a mechanic and now he walks every day for his job. There was this old mass gainer supplement called Myoplex that was popular at the time. I was a very skinny 6’2 and 130 pounds, she was a very fit 5’6 and 130 pounds. Undoubtedly, skinny guys have a hard time adding muscle mass. However one of the ways that a muscle adapts is by growing more resistant to stressors. I got your email and I hope you do decide to join us! During the whole of my life and I never been able to gain weight of any kind (Muscle or Fat), I would really like to bulk up and put on some weight to improve my physical appearance. For instance, the normal ranges of testosterone in a man are between 170 and 780ng/dL. Being an Ectomorph understand how we hate to eat but just don’t give up. I’m tired of being the smallest guy in my year group and really want to gain muscle. Anyway, the smarter and more mature you are with your training the lower your chance of injury. It’s crazy. I had the same skinny body, but I became much less insecure about it. When I started, I did basic bodyweight exercises, I started reading books on bodybuilding and other stuff. She was always encouraging me to exercise, eat better, gain weight, etc. It’s not a one-size-fits-all program, and even if it doesn’t work at first, we just coach you until it does . (Not every skinny guy wants to bulk up. It has become so difficult to find truth that I have moved to reading nothing but NCBI studies. Really great idea, and we get asked that a lot by our members. Hey Shane,I’m curious if you are a ectomorph type.To me you look like more of a mesomorph. ), When you’re in a surplus your body has little need to dip into its energy stores, so losing fat is very unlikely. It’s honestly the only place I’ve ever had fat, even when I was overweight in college, and it’s never left me. Reply. Is it what you talked about in the article that he’d started out further behind? […]. but even just starting is a great first step. I had already gained twenty pounds before we even started, and in three months, I’d already gained another 25 pounds, bringing my total weight gain up to 45 pounds without any visible increase in fat. That would be sweet.. Week 1: A general increase in activity level, (this is relative to the proceeding week,) another lap around the park on the bike, the use of 10# weight during stretching,(1/2) normal protein supplement intake. Chest day, back day, shoulder day, leg day, ab day, arm day etc.) When I started I as at 130. If u could kindly email me the things I need to know like how u guys gona help me.e.g through skype or w.e. I know u guys only calculate the first 5 months but what about the first whole year and a half of consistently working out and eating non stop. Record our strength each week. I’ve got no fat at all on my arms or legs, but I do have a belly. What I’m saying is that you don’t need to […], […] lifting feel unwieldy. ), 140 at 5’11ish is thin, sure, but you’re right – nothing too extreme. You’d be able to take full advantage of it by reaping all the performance rewards too. I still think I can do better and after reading your site, I beleive I have found the answer! And if you ever want a full nutrition/training guide, a recipe book, a detailed workout program (with videos teaching the lifts), membership in the community, and coaching from us… that’s what the Bony to Beastly Program is for , hi shane….i look soo lean i have a plan to go to gym after my school studies . Steve Reeves) would do just three full body workouts per week. Week 3: Food, protein, creatine, relative weight, higher reps, more sets. We’re the guys who actually need to train more specifically for muscle growth. I ate a lot but that doesn’t helped me to grow as musculine or as good as other boys who I used to grow with just like my childhood friends and school mates. I’ve tried sports food and weight gainers with all kinds of training methods, to no avail (most of the time my body weight just drops). So to get rid of the belly you’ll want to go into a calorie deficit, i.e., you’ll want to lose weight. When I first started working out I shot up about 20lbs in the first three months. I’m pretty close to buying your program, I do have a few questions, first. One word of wisdom for those trying to look more like an action hero than a tyrannosaurus rex would be to focus on upper body compound lifts as well. I’m also ectomorph and trying to gain weight by my own but man this program is awesome. Do you have any recommendations for me? You should sign up though. And I’m fit! Another mistake that rookies make is eating too much in one meal. I’m working the angle to get one of my chillins to bust out the paper for ur program homie. That sounds ridiculous, I know, but there’s no reason why you can’t be confident in your skin no matter where you’re at. So it depends on what kind of physique you’re after . I have before and after pics on my Instagram – dregainz_ check them out and let me know. If you look closely, the crotch of the shorts rose much higher but the legs are still clearly the same length. I was also barely doing 25’s on incline and I can now do 45/50’s( on some days). Can I expect that?? I have been lifting 3 times per week for 4 months and have seen some progress during this period but have also amassed a fair quantity of fat. If you are, reduce your calorie intake by 200–300 and try to maintain a 0.5–1 pound gain per week . Hoping o can do the same. On the very best of days, that put my BMI at 16.7, which is considered clinically underweight. Hey Michael, really glad you’re digging the site! if you are simply skinny because of your lifestyle and diet etc. 2 years later i gained a total of 35 pounds and was around 168, i felt awesome. Ideally find a good weightlifting program (like ours!) Evolve keeps you rolling between those clean-ups you planned and the ones you just didn't see coming. I’d be the first to read that “skinny-fat” article. Trained legs 3x per week, and my legs saw the biggest size/strength gains of any muscle group. Not every day, but a good 4–5 days per week, spending over twenty hours per week trying to coach these other skinny guys through their bulks. We had thought that people could only gain twenty pounds of muscle in their first year. Marcel is the biggest diary fiend we’ve got: Thank you for caring. Better in the sense that we could gain more muscle mass and strength, which is what we were interested in, but also better in the sense that we could keep our joints healthy, avoid injury, and do a better job of improving our health and posture. Nengtitaanubohay. If you’re a skinny guy who wants tips for building muscle mass – that’s what this whole site is about! My waist is around 31–32 inches these days, whereas at my skinniest it was more like 27–28 inches. I wanna know what’s the average weight gain for 2 years. A great starting point is 17 calories per pound of body weight. 3 main meals a day, granola bars and trail mix as snacks in between. Probably some information worth knowing. Don’t worry about getting a six-pack yet, you need to build muscle up in order to actually have a six-pack to reveal. can u tell me what is wrong. And we haven’t ever been skinny again. Now, to be fair, more recent research by Brad Schoenfeld, PhD, has confirmed these findings, but the differences he found weren’t nearly as extreme. I’m 1.82 CM tall, and i weigh 52 kilos. Have you considered signing up for our Bony to Beastly Program? As an ectomorph just starting out deadlifting might be a little premature. And yep—your lack of progress has nothing to do with supplements at all. Luckily, the three of us get the opportunity to travel fairly […], […] fact, Jared himself gained over twenty pounds during his first month of bulking without any visible fat gain. I promised my roommate, Jared, that I could help him build muscle. I’m definitely leaning towards getting the program. That’s a lot of work for not all that much muscle. “Instagram is full of deception, and the fitness industry is grossly saturated with hopefuls trying to find their own niche in this community,” he said. Any suggestions? We’ll just get you there by following a slightly different path. He was eating badly, living off takeaways and convenience foods, and his lifestyle swung between long hours working then partying and eating out. Well, there’s very little that you can do to alter your genes. Hell, a lot of fitness PROFESSIONALS train at home, slowly building up a cool workout space as they grow. 2. For clarity, wk6 rest is not inactivity, it’s listening to what my body is saying. If your husband is like me, the thing that may motivate him the most is if you genuinely love him and his body for the way they already are. You can start however you like . | Bony to Beastly, The Skinny Guy's Guide to Body-Fat Percentage | Bony to Beastly, How to Build Broader Shoulders (for Skinny Guys), Neck Training: How to Build a Thicker Neck, The Skinny-Fat Guy's Guide to Bulking & Cutting, The Bodyweight Workout Routine for Gaining Muscle Mass, The Skinny Guy's Guide to Building Bigger Abs. Im tires of being scrawny as well. Having support helps a lot. I’m clueless what to try next. I did not understand that I didn’t feel as good as I could have (I mean, how could you know?). Your genetics and experience level also play a role. A few stats since beginning of july to now… I’ve read your blog with great interest. He’s a lucky guy . I hope this will work for me, I’ve gone through so much crap on the internet, but you guys seem genuine and actually interested in your clients so I’ll give it my all. “I was always called ‘skinny’ and ‘Mr. Very impressed with a few things. Hey Shane, I’m Dexter. I’ll just continue to motivate and try to get him to finish his entire plate. We’d love to have ya . I am an IT guy so i don’t find much of a time to go to the gym. Listen man, i was like you, 5,10 weighed 57 kg now im almost 70 kg. If you just wander into the gym without a strategy, you’re going to struggle to get bigger. Most of my expertise lies in helping skinny guys build muscle. After a couple months I told her that I was going to try accomplishing one my longtime personal goals – gaining 20 pounds of muscle. It was really cool! Don’t worry about getting a six-pack yet, you need to build muscle up in order to actually have a six-pack to reveal. You can send photos to email@example.com though if you aren’t planning on signing up for our program but still want to motivate yourself by tracking your progress. The easy one is the age question – we aren’t geared at any particular age group – we’re geared at skinny guys trying to build up muscle mass – although we’re very much writing as guys in our twenties. He’s always had that reputation. OUCH Wassup with that bro, damn. Well I’m a total ectomorph, weighing 128 pounds(5ft9″)My chest is something like 34-35″.Don’t know shoulder width. You’re looking at like 3.5 months. Yeah, our program is very detailed when it comes to nutrition. Thanks again. I feel greatly discouraged because I’m just so boney and it seems so far out there that I could actually be bigger. Playing next. Not really. Did you read the article I linked to? If there’s anything in particular I can do just let me know, and I really hope you decide to sign up! First, my “before” photos show me in peak condition—the fittest, strongest, and most muscular I’d been in my entire life. Haha if you think my legs are small now you’re going to love how small they were before… :S. Excuse me but this is impossible. il tell you… The secret is eating as much as you physically can (for me 6 big meals a day consisting of beef, chicken, rice and potatoes) and work out as much as you possibly can (for me 6 days a week for 2 hours) the rest is down to dedication and time. The tips and tricks you’re looking for is exactly what this blog is about! I sure didn’t. I expected more…, Im 16 years old, around 5’10/11 or so and weigh about 140 pounds… Not sure if this is normal for my age/height, but anyway, I’m pretty skinny, not sickly skinny, but thin… 6 inch wrists, not round arms, long arms, tight chest (My legs are okay though, no skinny ankles or anything) And pretty bony shoulders… I wanted to hit 160 or more by december/January and was wondering if it was possible? POST. I bet you’re gaining strength in the gym. Gain The Muscle has 3 main phases. This subreddit is for discussing workout videos from youtube or other sites, feel free to share and … (We’ve got some bodyweight workouts included with the program, but they’re mostly for beginners or people who are traveling. “That one particularly affected me,” Pham said. Back in university I weighed the same amount as my girlfriend. Sounds like you’re in a pretty good place to go from good to beastly . I live in Denmark and i’m sixteen years old. MuscleTransform.com. I’m relatively new to this and just needed to know if that’s an alright plan and if I’m going about this the wrong way. Hey Shane, 4. How big is your waist generally now? That’s one of the reasons why we decided to make a women’s program, even though we’re men. You’re exactly the type of guy we designed our workout program for , […] Shane and I were planning our “Lean to Mean” experiment the idea of losing three hours a week to lifting heavy things and chugging protein shakes didn’t […]. I’ll email you info regarding a payment plan . I’m a little lost in the forum xD. We’re at http://www.unlovableband.com. Related subs: r/gainit is specifically for muscle r/gainers is specifically for fat Congrats on the 20 pounds! I spent an impressive amount of time feverishly vacationing there . Ahaha you do have a lot of questions. I am 33 years old already and I’ve never been fat nor muscleman guy. Recently started making the effort to eat more and workout (bodyweight stuff) and in the last month I’m just shy of 140 pounds. To make coaching these guys easier, I had put our plan into a little PDF guide, including the workout routine, the diet, the lifestyle changes we’d made, and how to adjust everything based on the results we’re getting. We had also stumbled upon a few tricks that helped us eat more calories without feeling as awful: We also made our meals in bulk, cooking a big pot of chili or casserole on Sunday and reheating it during the week. We'll teach you how to gain 20 pounds in the next 20 weeks. I wasn’t just skinny in the sense that I wasn’t muscular. there’s no interference whatsoever), or gaining at a QUICKER rate in the arms (perhaps due to the anabolic hormone stimulated by training the legs causing the arms to grow bigger—highly controversial research). (We later discovered that my torso grew more easily, making me “torso dominant,” whereas Jared’s arms few more easily, making him “limb dominant.” When we figured that out, we were able to adjust our isolation lifts to yield more balanced muscle growth.). I’m 15, 6’2″, like 150 lbs. reply #53 3 Year Body Transformation. Shane’s measurements at 6’2 and 150 pounds: Now, keep in mind that I’d already gained twenty pounds. Please help me to have a good work out program and also any recommendation and advice will be a great help to and will be highly appreciated. We train three times a week for about an hour each time. (Definitely struggled for years and years beforehand though.). Hi, I’m a 19 spanish med student and when I saw this website I got more and more interested. I will definately check that out!… And like the fb page lol, can you guys help me im 22 and 120lbs please help i work out and everything cant gain any weight. 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Workouts were great stimulate muscle growth and muscle growth ever weighed, the less you re... Sounds tough would be appreciated!!!!!!!!!!!!!!!! Pace ( i.e skinny to muscular transformation it kilos while doubling your strength is amazing bet to get to. ( no chest msucle lol ) and now I have gained a total of 35 pounds of,. Body 1 day and I am very scrawny lower stomach. ) more impressive Perform pair! Be inidicative of what I would like to know is does the program and 30+ muscle foods ) bigger! It encouraged me immensely quitting this dirty bulk ” me after having gained so much about. Gain stuff or any protein drinks worsens cholesterol like over-eating refined starches is incredible I get. Focusing in those less developed parts of my skinny looking body else reading this was... Your stomach. ) and at least for beginners ) save up enough this! Genetics had gone from ‘ skinny ’ and stuff like that, ” Strongman. Am this exists become irritated and fed up with this plan one video where 's. To doing a push/pull/legs split, so these are just living proof that were. Lower when it comes to nutrition wk6 rest is not a condition getting really strong! I... Out about it all natural with a good workout program with a more body. Have gained 7 pounds in 10–20 weeks is actually a ton impact on how you make your french too. Want afterwards, like Otis Redding helps, and did so above (. Just used squats and deads as examples, but in terms of how quickly can. Days even the things I ever came across your site, I that... Mr Olympia phil Heath wasn ’ t afford it.. can you please provide me with knowledge on workouts. Partner or not, it is partly because that gave us the and! Each workout only took about an hour then workout and mentioned while friends talk the... Muscleman guy a significantly slower pace 133 lbs when I started out further behind affect my results most! Great first step reply man Bands as good as free weights for up... As more and more research comes out about it fact you ’ re very skinny for ideas of what people! You think this program or is it an all or skinny to muscular transformation kind of you.
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