Haha watch out bodybuilders—us skinny creative dudes can diesel-up too! The handsome yet thin man on the left is Jeff before starting the Bony to Beastly Bulking Program. He started the program at 136 pounds with internally rotated shoulders, a head that jut forward, and hips that made his belly stick out—issues that he was eager to fix.

The Beastlier man on the right is Jeff 5 weeks later weighing in at 145.5 pounds and with most of his postural problems greatly improved. He also succeeded in balancing out most of his muscle asymmetries while increasing muscle 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 skinny-to-muscular transformation-in-progress is not so much the change, but rather the timeframe. This is just five weeks of progress. He’s only 1/4 through the workout routine.

His shoulders are much broader, 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 Jeff 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 a good bulking diet with a good bulking workout routine and you’ve got the perfect environment for ectomorph muscle growth. The workouts are made up of compound lifts that are based on the “Big 5” bulking lifts:

We also use a few core and posture exercises, such as planks. After all, many of us ectomorphs have poor hip, shoulder, and head posture.

And although we base our routines on compound lifts, we never shy away from isolation lifts like chest flyes and biceps curls. After all, many of us naturally skinny guys have lankier arms and narrower shoulders.

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 solid 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.

Here are Jeff’s two favourite bulking smoothie recipes:

How Was Jeff Able to Build Muscle So Quickly?

There’s no magic secret, no oddball exercises, no weird supplements. He just started, doing the best he could as he went along. And then every time he ran into a setback, instead of giving up, we helped him work through it.

Was his diet 100% perfect? No, but he was eating enough calories to gain weight on the scale, and he was eating enough protein to build muscle.

Was his form perfect on every exercise? No, he’s a beginner. We can’t expect a beginner to be able to lift with perfect form. That’s why we started him off with easier variations of the big bulking lifts.

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.

Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. He's personally gained sixty pounds at 11% body fat and has nine years of experience helping nearly ten thousand skinny people bulk up.

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  1. Jeff on May 3, 2012 at 4:59 pm

    It’s really weird looking at yourself and seeing the changes, even in the first 5 weeks. I realize now that the photo on the left wasn’t me. It was the condition I was in from sitting at my desk for hours like a slave and not taking time out to do anything for myself like eat right or exercise. So done with that life. I have more energy to play with my kids, work is easier, I don’t crash at 5pm, my face looks healthier, it’s great. Thanks to B2B and some hard work.

    • roz on November 9, 2012 at 8:12 pm

      hello, i have a few questions, i am currently looking into ordering this fantastic program but i am unsure of how my results will be. do you think it is worth it?

      • Jeff on November 12, 2012 at 12:12 am

        Yes! It’s worth it. You have to be all in to make it work though. You can’t just go to the gym and expect results. When you are skinny and have trouble gaining weight, you have to eat like a champ everyday to get the kind of results your looking for. Before this program I had stepped into a gym just a few times in my entire life. Now it feels weird when I don’t go. If your ready to make changes in your life and you want to be strong and healthy plus look strong and healthy, this program is for you!

  2. the real me on March 2, 2013 at 8:36 pm

    Eh I liked the myth busting articles and all but now I began to wonder if that was even true or just another crap like everywhere on the internet. The funny part about our times and the internet is that you never know what to believe in. Anyone can write anything, people are just fucking greedy and do everything to make that couple extra bucks no matter what. The spammers, the trolls. Give me one reason why i shouldn’t think that “Jeff” is just your another nickname or someone you paid to write here.
    After your miraculous program I’ll look like Schwarzenegger in a year! That’s fucking great man!10 pounds in 5 weeks?! Really? You could really try to make it sound achievable, maybe write 5 pounds, which would be really much for an ectomorph. Even a total beginner mesomorph can’t gain 10 pounds of lean muscle in 5 weeks, it’s just impossible..
    I FUCK you gently and will DOWNLOAD for FREE your pdf which isn’t probably worth any second of my time.
    I know you will erase it of course because you don’t accept negative feedback, it could ruin your sales idiots.

  3. the real me on March 2, 2013 at 8:40 pm

    HAHA 20 pounds in 5 weeks HAHAHAHAHAHA so it gets even better. I wonder why this guy in instructional videos is still skinny as fuck. Interesting hmmmm…………………

  4. Ben on September 4, 2013 at 2:31 pm

    Nice try guys. The guy has had his hair shaved to give him a more alpha male look, his posture is different with his arms spread out more and his shorts have been pulled up to hide his bony waist.

    Nice bit of trickery.

    • A Roach on December 4, 2013 at 2:07 am

      I have to (respectfully) disagree Ben. The haircut actually has a slimming affect. But you are entitled to your opinion. And as far the bony waist thing, you can tell a significant difference.

      I do understand the skepticism though. There’s always marketing tricks out there so it’s hard to know what to trust. However, these guys volunteer enough information on these blogs that, when given a real shot, has proven true. They’ve gained my trust.

      I haven’t signed up for these the program (yet), but have had similar success. Altered a few things and had even more success. I’ve spent the last 15+ years (I’m 29) trying to gain mass and didn’t have any success until last year before I found their site.

      These guys have found a real solution, and again, have gained my trust.

  5. Miles on July 2, 2014 at 3:43 pm

    Is there a follow up? What does he look like now?

    • Shane Duquette on July 3, 2014 at 12:52 pm

      By the end of the program he was a little more muscular and a little leaner than shown there, and last I heard that was still true. He accomplished his goals and then switched to just enjoying life 🙂

      A few months later his wife helped us beta test our new women’s weight gain program, Bony to Bombshell, and she soon reached a similar point, where she was totally thrilled with her weight and just interested in being healthy, strong and leading a good lifestyle. I think that’s the ultimate victory.

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