BONY TO BEASTLY-DOWNLOAD

We don't make that promise lightly. We've helped over 12,000 skinny guys bulk up over the past 13 years. We’ll show you exactly how to do it.

Marco and I have each gained over 60 pounds. Marco has a degree in health sciences, he's fully certified, and he's worked with clients ranging all the way up to Olympic athletes.

We're here to help you fill out your own frame, leveraging your own unique strengths and weaknesses. We'll guide you through this, start to finish. No-bony gets left behind.

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 230-page Bony to Beastly eBook covers the fundamentals of building a strong, healthy physique with exercise, diet, and lifestyle changes.

This is a bulking program for naturally skinny dudes. It's designed to help you leap over hurdles like:

A small stomach capacity

A meagre appetite

A fast metabolism

Hardgainer genetics

Lanky arms

A long spine

Crumbling posture

Skinny-fatness

We know you might not have the bottomless, ravenous stomach other programs take for granted. We know that telling you, "Just eat more" just won't fly. We’ll teach you all about appetite, energy density, digestion, and how to eat a proper bulking diet.

Take advantage of your thin body type. We’ll teach you how to leverage your genetic advantages. Thin guys tend to be able to build muscle faster than average—and with less fat gain. We'll teach you how to train for muscle strength and size. We'll teach you how to eat a healthy, balanced weight-gain diet. We'll teach you which lifestyle interventions increase your rate of muscle growth while simultaneously improving your health.

Overcome setbacks. Many skinny guys have poor posture, nagging aches, and digestion issues. We cover the most common problems in the guide. We’ll also help you work around any unique issues you're struggling with, one on one, in the member community.

Skinny-guy supplements. If you want to use supplements, you'll learn about the few supplements that are proven to help skinny guys get bigger and stronger.

If you want to keep it all-natural, we'll teach you how to make homemade mass-gainer smoothies, protein bars, and pump enhancers out of whole foods. This takes a bit more work but provides more powerful benefits.

Most of all, we'll help you get bigger, stronger, healthier, and better looking.

Soon, your scale will fear you.

We suspect you want to build muscle fast. This isn’t one of those programs where you slowly build muscle over several years. No, we go after muscle gain aggressively, mercilessly.

Your extended family will be asking if you’re on steroids at your next cousin's wedding. You won't be. This is a program for naturals by naturals. But that won't quell their suspicions.

Conventional bulking—done right. We won't lure you in with the latest revolutionary muscle-building techniques. Those rarely work. This is a workout routine built on the fundamentals of conventional hypertrophy and strength training. These methods have stood the test of time; they've been proven in the trenches, refined by meta-analyses, and used by us over the past decade to help over 12,000 other skinny guys bulk up.

Which exercises are best for building muscle?

What rep range is best for gaining muscle mass?

How many sets maximize muscle growth?

How long should we rest?

How often should we train?

We aren't reinventing the wheel, we're just focusing on what matters most, and we're doing it properly. That's how Marco gained 70 pounds, how Shane gained 70 pounds, and how Jared gained over 50 pounds. We didn't look for the magic shortcut, we just made sure we were lifting, eating, and living in the way that's proven to maximize muscle growth.

Killer aesthetics. Looks aren't everything, but it's nice to look cool. We'll teach you how to improve your appearance by building muscle, eating a better diet, and living a healthier lifestyle. You'll see improvements in your physique, your posture, and even your skin.

No more lanky arms. Being naturally skinny often means we have slightly different proportions from the average man. For one, we tend to have proportionally longer arms and thinner bones. We often need to pack more muscle onto our arms before they look strong. Marco had to bring his arms up to 16.5 inches (42cm) before they looked proportional on his 6'4 frame.

Following a basic strength training approach centred around compound lifts is all well and good, but without plenty of direct arm work, our arms usually lag behind.

No more lagging chest. If you have a naturally narrow shoulder structure or a naturally thinner rib cage, it can be hard to build a full and wide chest. We'll teach you how to press more weight and how to stimulate your chest. These are the methods that helped me bench press 315 pounds.

Our workouts take into account all of the bulking research published up to 2023. Marco has a degree in health sciences (BHSc), he's also a certified personal trainer (PTS) and diet coach (PN), and he interned with strength legends like Eric Cressey, strength coach for the Yankees. Since then, he's trained clients ranging from regular skinny guys to college, professional, and Olympic athletes.

We use a mix of formal education, research, personal experience, over 15 years of in-person coaching experience, and over 10 years of coaching people online.

Our goal is to fully maximize your rate of muscle growth. To do that, we min-max everything. Your exercise selection, rep ranges, weekly lifting volume, tempo—everything. We want you to get the best results you possibly can.

We'll also teach you what actually matters. If you want to scale back your efforts, you'll know how to get 80% of the benefits with 50% of the effort.

All of this is clearly organized exercise by exercise, workout by workout, phase by phase. No guesswork is involved. Just follow the routine, record how much you're lifting, outlift yourself every workout, and collect your muscle gains.

With every workout, you'll be able to lift a little bit more weight. Every week, you'll weigh a little bit more on the scale. After every phase of the program, you'll have measurably bigger muscles.

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.

There's a lot of fuss over doing lifts correctly. You know the rhetoric: "STOP Doing This Exercise NOW! DANGER!" Some people lift weights recklessly, jerking weights around. That isn't the right way to lift, but it's just as bad to approach exercise with the mindset that we're fragile. We aren't. Our bodies are adaptive and strong. When we stress ourselves in the gym, it doesn't just build muscle, it also strengthens our bones, tendons, and connective tissues. Even if you're skinny and sedentary, your body is capable of incredible adaptations.

People rarely get injured by lifting weights, those injuries tend to be minor, and chronic injuries often warn us long before they strike. As long as you aren't grinding through joint pain workout after workout, lifting weights will make you tougher and healthier.

That's true with this program, and it's also true of most other lifting programs. Most of them are safe and most of them will make you more robust.

We like to train for hypertrophy—for muscle size and strength. And we like to do it in a way that's healthy, safe, and makes us look totally rad. Marco's background is in coaching elite athletes. Oftentimes the best way to help an athlete is to make them bigger and stronger. That's what he does best.

We also take pride in doing things correctly. The better you get at lifting weights, the easier it becomes to grow bigger, stronger, tougher, and better looking. So we have tutorial videos teaching every single exercise in the program, in detail, so that you can do them properly and build muscle faster.

This program includes a yearlong membership in our online coaching community. That's where all of our before/after photos come from. We're all naturally skinny guys, and we're all here to build muscle, but that doesn't mean we're all identical. We're here to help you adjust the program to suit your body, your lifestyle, and your goals.

Plus, nothing ruins a bulk like running into a problem and not having a clear solution. Why didn't you gain weight this week? Why is your stomach bloated? Why does your lower back ache? Why isn't your chest growing? And what if you're becoming skinny fat?! We're here to coach you through all of it.

We'll teach you how to track your progress so we can see exactly what is and isn't growing. We'll give you feedback on your progress, too, so you get the best results you possibly can.

Plus, it’s motivating for everyone else in the community when someone finishes a 5-week phase and posts a new round of progress photos (typically having gained 3–10 pounds).

The forum is also a great place to discuss the latest muscle-building trends, techniques, ideas, and supplements. Curious about the benefit of a certain lift over another? Curious about keto? Intermittent fasting? Calorie cycling? The latest testosterone booster that probably doesn't work? Ask away!

This is our passion, our hobby, and our job. We keep track of all of it. All the evidence, everything the experts are saying, what's popular in underground lifting communities—all of it.

We love this stuff. Ask us anything. We want to help.

Most of all, we take your success with this program seriously. We couldn't have done this without help, and we want to make sure you get the help you need, too.