Muscle-Building Recipe Book
eBook as an immediate digital download
These are the famous recipes we use to help skinny guys gain 20 pounds in 20 weeks leanly and healthfully
We've helped over 15,000 skinny and skinny-fat guys transform their bodies over the past 15 years. These are the recipes we use. No tricks or gimmicks. Just real food.
Marco and I have each gained over 60 pounds. Marco has a degree in health sciences, is fully certified, and has worked with clients ranging all the way up to Olympic athletes.
Muscle Meal Prep
Healthy muscle meals made in bulk, with recipes ranging from my grandmother's chili recipe to homemade protein bars, giving you a dozen servings per batch.
Max Muscle AND Health
The perfect macros for building muscle quickly and leanly + the perfect micronutrients for your health, hormones, and digestion.
5-Minute Meals & Snacks
We've got recipes you can make and eat in under 5 minutes, including min-maxed muscle smoothies and cheap, healthy homemade cereal.
Nobody knows skinny better than us
Millions of readers, 13 years of experience, and over 12,000 formerly-skinny clients.
This is what we do best.
Here's What the recipe ebook Includes
Version 3.1—13 years of refinements & the ebook is Still Bulking
This is our complete workout, diet, and lifestyle program. No fads or angles, tricks or pills. Just a sound foundation of strenuous lifting, good nutrition, and lifestyle changes proven to improve health and lean muscle growth.
The muscle-building recipes eBook
Eating for muscle growth doesn't need to be complicated. You need to eat enough calories to gain weight, and you need to eat enough protein to build muscle. Simple, right? Kind of. There's quite a bit we can do to make eating a big bulking diet even easier. We'll show you how to cook a week's worth of dinner in one pot by making super nutritious stews and chilis. We'll show you how to make two weeks' worth of healthy homemade protein bars. And how to blend up a perfect muscle-building smoothie for breakfast.
There's also quite a bit we can do to make your bulking diet even better. We can make it much better for your health, way better for your digestive system, and far better for building muscle.
Pick and choose. This isn't a strict meal plan, it's a recipe book. Pick the recipes you like and incorporate them into your diet. Keep eating the foods you like. We're just here to help you make your diet better.
We've done the work for you. We've calculated all the calories and macros using a verified food database. We've also explained the benefits of each meal so you understand what you're doing and can use the lessons when cooking your other meals.
These recipes are designed for naturally skinny guys. Most "healthy" fitness recipes are just low-calorie recipes. They're "healthier" because they swap out potatoes with cauliflower, replace sugar with sucralose, or fill up your stomach with fibrous veggies. That's fine for the average guy, but it doesn't help us. We need foods that are healthy while being high in calories.
For example, consider tropical fruits. They contain more vitamins, minerals, and phytonutrients than many vegetables, but they're often tossed aside because they pack a heavy caloric punch.
Or consider our famous chili recipe. You can't find a more nutritious meal. It's high in calories, protein, carbs, healthy fats, and fibre. It's rich in every single micronutrient. It's fantastic for our digestion. It's perfectly balanced. It's also dead simple to prepare, fast to cook, makes a dozen servings, and keeps for over a week in the fridge.
We don't need low-calorie fat-loss foods. We need high-calorie muscle-building foods.
We should also point out that this is a program for regular people. We have partners and kids and social lives. These are delicious recipes that are healthy, easy to prepare, and easy to share. And our approach to nutrition is flexible. These recipes are here to help, but you don't need to stop eating what's already working for you.
We've got the best bulking transformations in the World
J. Sinay, 22 years old, Audio Engineer
I have always been tall and skinny my whole life. There came a point where I decided that I wanted to change that so I started researching and asking a friend who lifted on where to start in the gym. He took me through a 5 day bodybuilder style split and I was wrecked and wasn't feeling like this style of training was gonna help after a couple weeks so I started researching more and stumbled upon Bony to Beastly.
The eating guides helped immensely as well and without the articles, tips, and recipes I wouldn't be where I'm at now. With the one-two punch of the workouts and food the scale started to rise and I've felt better.
My experience with Bony to Beastly has been amazing and I would highly recommend any one on the fence to just go for it!
Dr. Albert C., Physician
I must say that Bony To Beastly is the best accident I've had. It's really impacted my life. Like many other classic "ectomorphs," I struggled with being that skinny guy that couldn't put on any weight or muscle even if we "ate a lot."
I had gone through multiple attempts, many different weight gain workouts over my high school and college years, with occasional periods of success.
I barely weighed more than my then-girlfriend (who is now my wife :). She didn't tell me at the time, but sometimes when she saw how thin I was, it negatively affected her own self-confidence. She didn't want to be the "bigger" person in the relationship. Now that I've packed on about 30lbs more muscle, my wife, without even hiding it, will check me out.
I definitely recommend this program to any fellow skinny guy. With all of the information, guidance, support—all in one central resource/program—I would easily have paid double the membership price.
Ariel, 22 years old, Student
I began the Bony to Beastly Program excited to finally make a change. I was sick of being skinny, and it was time to do something about it.
I am working part-time and am a full-time student. I have been having some personal problems both financial/family throughout this past year, but I kept doing my best to keep up with the program.
I had never done any sort of training before this so it was all new to me. This program really helped me out, and I feel great. There is still much more to come. I may have gained weight, but I’m aiming for higher.
Manuel, Student
I gained over 10 kilos during six months. I was super skinny. Then I started working out, and I only got more skinny and shredded. I only started gaining weight once I started changing my eating habits.
Our 100% 30-day Money-Back Guarantee
We have a full 100% money-back guarantee. No fine print, no hassle. Come into the program as skeptical as you like. Try it out. If you don't love it, we'll refund every penny.
Q&A
Q: Can I work out at home?
Absolutely. You can build muscle with anything. But if you want to get the most out of our workout program, it helps to buy at least some dumbbells. We can show you what to get. They don't need to be fancy or expensive.
Our member Doctor B did his entire transformation at home.
Q: What if I'm Skinny-Fat?
If there's a "skinny" anywhere in your self-description, we made this program for you. Skinny-fat guys do benefit from a slightly different approach, so we included a skinny-fat guide inside the main program. It's not a last-minute add-on. We integrated it right in from the very beginning.
Q: What if I'm experienced?
If you've already built a ton of muscle, we can still help you gain far more. We can blast through the sturdiest plateaus.
However, we can't guarantee 20 pounds in 3 months. Your timeline will depend on how close to your genetic potential you are.
Q: What about older guys in their fifties or sixties?
Most of the guys in our program are between 25-45, but we have many guys in their 50s that have been doing really well. For example, here's Eddi. He's 58 and kindly allowed us share his transformation:
Here’s what he had to say:
“Said goodbye to my dietician last week. We decided that since I am officially no longer underweight. My treatment is done. Yeah!!! Thanks to you b2B guys!"
-EddiB
But how is that possible? Aren't old guys supposed to have a hard time gaining muscle? That's actually not quite true. The expert consensus is that we build muscle perfectly well up until at least 60. This bears out in our community. We haven't noticed any age-related differences in client results.
The same is true if you're skinny-fat. Age cannot restrain the inner beast that has already taken hold of you.
Q: How is the b2B program different from all the other programs out there?
We aren't a bodybuilding or strength training program. We focus on hypertrophy training, simple and pure. There's no baggage there. No thongs, spray tans, or flex-offs. No fixation on the back squat, barbell bench press, and deadlift. No drugs or unhealthy lifestyle interventions.
We are the foremost experts in this niche. Marco has a degree in health sciences, he's a certified strength and conditioning specialist, he's studied under the very best experts in the world (such as Eric Cressey, Mike Robertson, and Zac Cupples), and he's risen to the absolute top of his field, having coached college, professional, and Olympic athletes.
But that's not the niche we're experts in. Marco is a naturally skinny guy who gained over 60 pounds. I've gained 70, going from 130 pounds up to 203 pounds. Together, we've spent the past 15 years here, with Bony to Beastly, helping over 15,000 other naturally skinny guys bulk up.
We'll walk you through the process. We'll help you track your progress, give you feedback, answer your questions, and guide you through your bulk.