Part 1, Phase 1: Bony To Beastly Review
I hope this headline got your attention. It may sound like a tacky late night infomercial, but yes, I actually gained 23 lbs of muscle in 6.5 weeks. This will be a Bony to Beastly review of its first phase. I’ll end up writing a four-part review (one part for each Bony to Beastly phase), showing you my progress and thoughts overall about how I’m progressing as a skinny guy trying to put on weight.
The entire Bony To Beastly program is divided into 4 “Phases”, with each phase lasting 5 weeks. The first phase which I completed focuses on the basics: teaching fundamentals in weight gain, eating the proper foods to get beastly, and focusing on form and function.
It focuses on strengthening your weak areas that typical skinny guys such as myself have. I started out with a less than ideal posture, with rounded shoulders, and weaker back muscles. I had limited hip mobility due to imbalanced leg and glute muscles.
So in this first phase, I wasn’t jumping straight into the deep end and doing monster squats or barbell bench presses right away. This was contrary to everything I’d learn over the years — that I had to focus on lifting heavy weights all the time with massive compound lifts. And it all made sense, after reading the Bony To Beastly ebook.
Tale of the Tape
Let’s get down to the measurements. Over the past 6.5 weeks I basically saw a gain in all my core measurements.
BMI: 18.3 to 22.3
Body fat: 6 1/4% to 8 3/4%
Right Biceps: 11.5″ to 12 3/4″
Left Biceps: 11 1/4″ to 12 3/8″
Right thigh: 19 3/4″ to 22 1/4″
Left thigh: 18 3/4″ to 20 3/4″
Shoulders: 43″ to 47″
Chest: 35 1/8″ to 38″
Belly button: 30 1/4″ to 32 3/8″
Hips: 35 1/4″ to 36 3/8″
Neck: 14 1/4″ to 15 1/8″
Right calf: 12 3/4″ to 13 1/4″
Left calf: 12 3/4″ to 13 1/2″
Before and After Photos
I started to feel my pants tightening up a bit after this phase as I didn’t have to put my belt on its tightest ring. My pants were tighter around the thighs and butt, and as you can see in the photo above, my glutes definitely have a bit more roundness and shape to them!
The exercises in this phase that really helped with the glutes and hamstrings this phase were the mid-shin rack pulls and body weight split squats and dumbell squats. I went really light weight on these (especially since my body weight was kind of low to begin with) but nevertheless still felt a great workout with the appropriate muscles being targeted.
Now this photo here actually shocked me. I had a significant growth in my biceps after this first phase of Bony To Beastly. From the tale of the tape, my right biceps grew over an inch!
This was a pleasant surprise because in all my years past, I never experienced arm growth like this. The most I ever had was maybe 1/4″. And all of this happened doing literally only 2 sets of cable curls a week. To think of all the time I’ve wasted in the past reading about crazy arm workouts in fitness magazines, trying supersets and drop sets and pyramids until my arms fell off.
How’d they grow without arm specific exercises? I did end up putting on quite a bit of weight overall, so my arms were forced to grow regardless I guess. But with this phase, there were many compound exercises that involved the arms indirectly. My arms probably received the most benefit from doing the cable rows (which also targeted my core strength and back muscles…bonus!)
Eating to to Gain Weight, and not like a skinny guy
As I mentioned before in my 2 week Bony To Beastly progress update, I had a little bit of a transition period to get used to eating more food and more calories. After actually tracking how many calories I ate before starting my workout plan, I realized that I didn’t really eat all that much. I would have maybe one “bigger” meal sandwiched around 2 smaller meals. And if I skipped out on breakfast in the name of getting to work on time, my caloric intake was even more paltry. Like maybe 1600 calories a day paltry.
So did I have to eat every 2 hours on the dot around the clock? Was I stuffing my face with fast foods and burgers and fries? No, not really. Let’s take a look…
Here is a sample meal day. This was a sample meal plan from one of the days during the first 2 weeks.
This was near the beginning when I had some left over weight gainer protein powder left over from prior failed attempts at gaining weight. I figured I should use it up so I didn’t waste it. Each serving definitely had a sizable calorie count to it, but also it had a lot of carbs as well. I didn’t go all anti-carb for the rest of this phase, but once I ran out of the weight gainer, I switched over to a high quality whey protein.
This was a workout day, so under supplements, it’s the total number of calories from all of my pre, peri, and post workout shakes.
I tried to make my breakfast shake higher calorie to give a good start to the day. Besides that, I had pretty regular meals for lunch and dinner. On other days, I would have take out or maybe Subway / Jimmy John’s if I didn’t have time to prepare something for work. For dinner, I’d often eat with my girlfriend. So that usually meant a protein entree (meat, pork, beef, chicken) with veggies.
Olive oil became a good friend of mine, as I often added a shot or two to my breakfast shake or pre-bedtime shake. If I started getting desperate to reach my daily goal, I’d do a shot of it plain! (Tastes kinda like cardboard, but once you get used to it, it gets the job done!)
Things I think about Phase 1 Bony To Beastly:
- I love my new improved posture. Besides being more physically appealing, the posture has helped lessen my “chronic” pains. I’m like you in that I often spend a lot of time in front of my computer or sometimes on the sofa. With development of my postural muscles, I find that I have less random muscle aches and spams in my back and trapezius muscles.
- I appreciate the focus on the fundamentals of this first Bony To Beastly phase. It was like building the foundation for a strong house to be built on top of later. I felt a bit intimidated and nervous if I had to jump in to the intense full body exercises, but by starting out with the basics, such as doing mid shin rack pulls instead of full barbell deadlifts, I was able to improve my form for each exercise so that I can get maximal benefit and minimal risk of injury.
- I have a love-hate relationship with the IYT exercises. Basically these are killer exercises to strengthen and balance your shoulder and scapular muscles. I hate them because I do them with extremely light weights (like, 5 lbs!) and by the end of the sets I feel like crying like a girl from the crazy burn! But I love them because they’ve helped round out and add volume to my shoulders especially on the posterior side.
- I have a new found appreciation for core exercises. I’ll admit it, I’ve NEVER done any ab or core exercises before because, well, when you’re so skinny your abs just naturally show. So I never worked on them. But here Bony To Beastly had me doing core specific exercises and they were TOUGH! I was sorely incorrect in assuming that since I have visible abs, that my abs would actually be strong….NOT. Even trying to hold my body in a plank position for 5 seconds in the beginning was difficult.
- I feel more confident. And happy. You can see in my “before Bony To Beastly” photos that I wasn’t really smiling. I didn’t even notice until I took my after photos that I looked (and feel) so much better. At the beginning, I went to the gym with oversized and baggy shirts because I actually felt a bit embarrassed that people would see how skinny I was. Now, the same baggy shirts fit much more nicely on my frame, and I’ve even opted to go with some cut off shirts when I go to the gym so I don’t roast in my cotton t shirts!
- Now what’s a Bony To Beastly review without things that I didn’t care for or felt needed to be improved? Honestly, I’m having difficulty thinking of areas of improvement for the first phase of Bony To Beastly. How can I when I’ve had so much success in such a short amount of time?
- I’m going to be really nitpicky here. I loved the instructional videos on their community forum showing exactly how to perform exercises with the correct form. The first week of Phase 1 though, with the exercises still being relatively new to me, I wish I had a way to access these videos on my phone while I was in the gym. There were a few moments where I was unsure if I was doing something correctly, and trying to access the video on my smart phone was a bit cumbersome.
- No biggie here either, but I got a little bit lost trying to locate all the workout material in pdf file format once I logged in to the Members section. Nothing a quick question to the guys couldn’t fix as they pointed me in the right direction from the get go.
- I’ll repeat myself again, I’m really happy with my gains so far with the first few weeks of the Bony To Beastly program and ebook. I hope that my progress will inspire and motivate you to continue on with your own skinny guy transformation journey.
- If you haven’t yet, the link here and at the top of this post will bring you to the Bony To Beastly program. Check them out. There’s a ton of great useful information to get you started on your weight gain transformation. For full disclosure, if you end up purchasing their program after clicking the link, I get a small commission – just a bit enough to buy me some fruit and porkchops to eat for the week! Thanks!
Be sure to come back for more reviews as I progress through the workout program!