Haha watch out bodybuilders—us skinny creative dudes can diesel-up too! The handsome yet tiny thing on the left is Jeff before starting Bony to Beastly. He started the program at 136 pounds with internally rotated shoulders and upper and lower crossed syndrome (postural problems that plague most of us ectomorphs with desk jobs). The beastlier man on the right is Jeff 5 weeks later weighing in at 145.5 pounds and with most of his postural problems solved. He’s also balanced out most of his muscle asymmetries while increasing size everywhere.
Jeff’s a 34 year old graphic designer and photographer with a wife and two kids. He grew up skateboarding, surfing, snowboarding and, like most of us naturally skinny guys, he’s got a few failed weight gain attempts under his belt, too. And now a successful one 🙂
What impresses me about his transformation-in-progress is not so much the change, but rather the timeframe. Jeff did this in 5 weeks! He’s only 1/4 through the Bony to Beastly program and he’s already radically transforming his physique! His shoulders are wider and rounder, his chest is bigger, he’s quite visibly developing beastly core strength, and, although you can’t see it in this photo, his legs and glutes have exploded in size—and what wife doesn’t like a good pair of glutes? You’re welcome, Jeff’s wife 😉
His secret? I’ll let him answer that one.
After Jeff gained 3.75 lean pounds in one week another Bony to Beastly member, Obe, asked him his secret. Enter Jeff:
Hi Obe. After my first week’s failure at gaining anything I knew that I needed to take eating serious, real serious. Probably the thing that helped me the most was having multiple options with food and lots of it in the fridge, and also using a calorie counter to track my intake. When I go to the store I will buy 3 tubs of greek yogurt instead of one to keep the fridge full. Things like that. I have staple foods that I eat pretty much everyday at some point and supplement that with high protein foods at meal times. Usually those staples are Greek yogurt, eggs, whole milk and lots of it, peanuts, almonds, peanut butter, cheese, eggs and chicken. I also keep a drawer stocked with a few protein bars in case I am going to be out all day and I need some extra calories or protein. Making a shake on the days that food was going to be a problem has also been a huge boost as well. I try to start the day off with a huge breakfast but it doesn’t always work out that way.
My motto lately is if you’re thinking about food you should be eating lol. This last week I was putting in over 4000 calories in about half the week and probably around 3600 to 3800 the other half. I pretty much stick to the diet plan of good stuff but I am guilty of throwing in a 16 oz. white chocolate mocha with whole milk in here and there but that’s probably the worst that I do. I know that things can get expensive bulking up but I also found that I can get some things at Costco that make buying in bulk a little cheaper. Whole milk, peanut butter, eggs, dave’s killer bread, blueberries, things like that. I have taken cues from the guys here about what works for sure. Hope this helps.
Btw Obe, I was just like you before the program. The most I had ever weighed was probably 137 or 138 and had never been able to gain when I tried. This has been such an incredible experience so far. I take my end of phase 1 photos next week and can’t wait to compare the progress. I started the program at 136 and now I am just shy of 144 at week 4. So stoked as I had never broken the 140 barrier before and now its in the rear view.
Pair that monster of a diet with three full body workouts per week and you’ve got the perfect environment for ectomorph muscle growth. The workouts are made up of compound lifts that are based on the a few key exercises: the bench press, the deadlift, the squat, rows, chin-ups and planks. There are also a couple postural exercises designed to make your body look and function like it should, as well as speeding up the muscle-building process.
Judging from the before photo Jeff probably has naturally lower levels of growth hormones, like testosterone, so the diet and workouts are all designed to naturally raise those levels. This partly explains why he’s able to pack on muscle so quickly.
Another reason Jeff is managing to gain weight is because he’s a rockstar in the kitchen. He realized after his first week that in order to get results he needed to change his eating habits. One of the ways he overcame his small appetite was by making smoothies. Courtesy of Jeff, here are his two signature smoothie recipes:
Jeff’s Muscle-Building Shakes (free pdf download)
The main reason Jeff’s able to build muscle so quickly?
He does something about his goals. He signed up for the program, read the eBooks, printed out the training program, went to the gym and followed it. Then he read the recipe book, printed off the nutrition checklist, went to get groceries, and ate. No extra exercises, no weird supplements, no compromises, no customizations. He simply followed the instructions and collected his weekly muscle deliveries. Is his diet 100% perfect? No, but it’s close enough. Is his form perfect on every exercise? Probably not, but it’s getting there. The reason why Jeff is succeeding is because he stopped dreaming and started doing.
A couple months from now Jeff will be finishing the program with a strong and healthy beast of a physique. His before photos will be a distant and pleasant memory—a symbol of how far he’s come.