How I Gained 30 Pounds of Muscle with Bony to Beastly (PDF Download)
Bony to Beastly: How to Gain Muscle and Transform Your Body
Are you tired of being skinny and weak? Do you want to build a muscular and attractive physique that turns heads and impresses people? Do you want to learn the secrets of gaining weight and muscle in a healthy and sustainable way?
If you answered yes to any of these questions, then you need to read Bony to Beastly, the ultimate guide for skinny guys who want to transform their bodies.
What is Bony to Beastly?
Bony to Beastly is an ebook that teaches you everything you need to know about gaining muscle and weight as a naturally skinny guy. It was created by Marco Walker-Ng, Shane Duquette, and Jared Polowick, three former skinny guys who have successfully gained over 150 pounds of muscle combined.
Bony to Beastly is based on years of research, experimentation, and coaching hundreds of skinny guys from all over the world. It covers the science, the psychology, and the practical aspects of building muscle as a hardgainer. It also includes a detailed diet plan, a workout program, and a supportive community that will help you achieve your goals.
Why should you read Bony to Beastly?
You should read Bony to Beastly if you want to:
Gain 20-30 pounds of lean muscle in less than a year
Fill out your clothes and look more masculine
Attract more attention from women and respect from men
Improve your health, energy, and mood
Overcome your insecurities and fears
Live a more fulfilling and adventurous life
Bony to Beastly is not just another generic fitness book that tells you to eat more and lift heavy. It is a comprehensive and customized system that takes into account your unique body type, metabolism, genetics, lifestyle, preferences, and goals. It is designed specifically for skinny guys who struggle with gaining weight and muscle.
How to get Bony to Beastly?
To get Bony to Beastly, all you have to do is visit the official website at https://bonytobeastly.com/ and click on the "Get Started" button. You will be taken to a secure checkout page where you can enter your payment details and download the ebook instantly.
The ebook is in PDF format, which means you can read it on any device, such as your computer, tablet, or smartphone. You can also print it out if you prefer. The ebook is 200 pages long and contains over 100 illustrations and photos.
When you buy Bony to Beastly, you will also get access to the following bonuses:
The Bony to Beastly App: A mobile app that lets you track your workouts, nutrition, and progress on the go.
The Bony to Beastly Community: A private online forum where you can interact with other skinny guys who are following the program, ask questions, share tips, and get support.
The Bony to Beastly Coaching: A personal coaching service where you can get feedback, advice, and guidance from the authors and other experts.
The best part is that Bony to Beastly comes with a 60-day money-back guarantee. This means that if you are not satisfied with the results, you can get a full refund within 60 days of your purchase. No questions asked.
The Bony to Beastly Method
Now that you know what Bony to Beastly is and why you should get it, let's take a look at how it works. The Bony to Beastly method consists of three main components: the four phases, the diet, and the workout program.
The Four Phases of Bony to Beastly
The Bony to Beastly method is divided into four phases, each lasting for 12 weeks. The four phases are:
Phase 1: The Primer Phase
This phase is designed to prepare your body and mind for the muscle-building journey ahead. You will learn how to:
Set realistic and motivating goals
Measure your body fat percentage, weight, and muscle mass
Take before and after photos
Create a positive mindset and attitude
Develop good habits and routines
Avoid common mistakes and pitfalls
Phase 2: The Growth Phase
This phase is where the magic happens. You will learn how to:
Eat enough calories and protein to support muscle growth
Lift weights with proper form and technique
Progressively overload your muscles with more weight, reps, or sets
Recover from your workouts with adequate sleep and rest
Supplement your diet with creatine, fish oil, and vitamin D
Deal with plateaus and stalls
Phase 3: The Refinement Phase
This phase is where you fine-tune your physique and make it look even better. You will learn how to:
Add more variety and intensity to your workouts
Target specific muscle groups that need more attention
Increase your metabolic rate and burn more fat
Improve your cardiovascular fitness and endurance
Clean up your diet and eliminate junk food
Maintain your muscle mass while losing fat
Phase 4: The Maintenance Phase
This phase is where you enjoy the fruits of your labor and keep your gains for life. You will learn how to:
Adjust your calorie intake according to your activity level and goals
Cycle your carbs and fats to optimize your hormones and energy levels
Incorporate cheat meals and refeeds into your diet without guilt or regret
Switch up your workouts to prevent boredom and stagnation
Add more fun and challenge to your training with advanced techniques and equipment
Stay motivated and inspired by celebrating your achievements and setting new goals
The Bony to Beastly Diet
The Bony to Beastly diet is based on the principle of eating more than you burn. This creates a calorie surplus that allows your body to build new muscle tissue. However, eating more does not mean eating anything. You need to eat the right foods in the right amounts at the right times.
How to calculate your calorie and macronutrient needs
How to calculate your calorie and macronutrient needs
To calculate how many calories you need to eat per day to gain weight and muscle, you can use the following formula:
Calories = Bodyweight in pounds x 20
For example, if you weigh 150 pounds, you need to eat 150 x 20 = 3000 calories per day.
To calculate how much protein, carbs, and fat you need to eat per day, you can use the following percentages:
Protein = 25% of calories
Carbs = 50% of calories
Fat = 25% of calories
For example, if you need to eat 3000 calories per day, you need to eat:
Protein = 3000 x 0.25 / 4 = 187.5 grams
Carbs = 3000 x 0.5 / 4 = 375 grams
Fat = 3000 x 0.25 / 9 = 83.3 grams
You can use an app like MyFitnessPal or Cronometer to track your calories and macronutrients.
What foods to eat and avoid
The Bony to Beastly diet is not restrictive or complicated. You can eat a variety of foods from different food groups, as long as they are nutritious and calorie-dense. Some examples of good foods to eat are:
Lean meats, fish, eggs, and dairy for protein
Rice, pasta, bread, oats, quinoa, and potatoes for carbs
Nuts, seeds, avocados, olive oil, and coconut oil for fat
Fruits, vegetables, beans, and legumes for vitamins, minerals, and fiber
Milkshakes, smoothies, juices, and sports drinks for extra calories and hydration
Some examples of bad foods to avoid are:
Processed meats, fried foods, fast food, and junk food for their high fat, salt, and sugar content
Candy, cookies, cakes, pastries, and ice cream for their low nutritional value and high calorie content
Soda, alcohol, coffee, and energy drinks for their dehydrating and stimulating effects
Diet foods, low-fat foods, low-carb foods, and gluten-free foods for their low calorie content and lack of taste
Artificial sweeteners, preservatives, additives, and colors for their potential health risks and side effects
How to meal prep and plan
The Bony to Beastly diet is flexible and adaptable. You can eat whenever you want and however you want. However, if you want to make your life easier and save time and money, you can follow some simple tips for meal prep and planning:
Cook in bulk: Prepare large batches of food at once and store them in the fridge or freezer for later use.
Use a slow cooker: Throw some ingredients in a slow cooker in the morning and come home to a delicious meal in the evening.
Make sandwiches: Use whole wheat bread or wraps and fill them with lean meat, cheese, lettuce, tomato, mayo, mustard, etc.
Snack smart: Keep some healthy snacks handy for when you get hungry between meals. Some examples are nuts, dried fruits, granola bars, protein bars, yogurt, cheese, and hard-boiled eggs.
Drink up: Drink plenty of water throughout the day to stay hydrated and full. You can also drink milk, juice, smoothies, or sports drinks to add more calories and nutrients to your diet.
The Bony to Beastly Workout Program
The Bony to Beastly workout program is based on the principle of lifting heavy weights with proper form and technique. This stimulates your muscles to grow bigger and stronger. However, lifting heavy weights does not mean lifting any weights. You need to lift the right weights in the right way at the right time.
How to warm up and cool down
Before you start your workout, you need to warm up your body and prepare it for the exercise. A good warm-up should consist of:
5 minutes of light cardio: This can be jogging, cycling, skipping, or any other activity that gets your blood flowing and your heart rate up.
5 minutes of dynamic stretching: This can be arm circles, leg swings, shoulder rolls, neck rotations, or any other movement that loosens up your joints and muscles.
5 minutes of specific warm-up: This can be doing a few sets of the first exercise of your workout with lighter weights and higher reps. For example, if you are going to bench press 100 pounds for 10 reps, you can do a set of 50 pounds for 15 reps, a set of 70 pounds for 12 reps, and a set of 90 pounds for 10 reps.
After you finish your workout, you need to cool down your body and help it recover from the exercise. A good cool-down should consist of:
5 minutes of light cardio: This can be the same as your warm-up or any other activity that lowers your heart rate and blood pressure.
5 minutes of static stretching: This can be holding a stretch for each major muscle group for 20-30 seconds. For example, you can stretch your chest by clasping your hands behind your back and pulling them down, or stretch your hamstrings by bending forward and touching your toes.
5 minutes of relaxation: This can be lying down on a mat or a bench and breathing deeply and slowly. You can also listen to some soothing music or meditate.
What exercises to do and how to perform them
The Bony to Beastly workout program consists of three workouts per week: Workout A, Workout B, and Workout C. Each workout focuses on a different muscle group: Workout A targets your chest and back, Workout B targets your legs and abs, and Workout C targets your shoulders and arms.
The exercises in each workout are chosen based on their effectiveness, simplicity, and safety. They are mostly compound exercises that work multiple muscles at once. They are also free weight exercises that allow you to move naturally and freely.
The exercises in each workout are performed in a circuit fashion. This means that you do one set of each exercise in order without resting in between. After you finish one circuit, you rest for 2-3 minutes and then repeat the circuit 2-3 more times.
If you want to gain more strength, you should do 4-6 reps per set. If you want to gain more endurance, you should do 15-20 reps per set.
The weight you use for each exercise should be challenging but manageable. You should be able to complete all the reps with good form and technique, but not too easily. You should feel a burn in your muscles and a pump in your veins.
Here are the exercises for each workout and how to perform them:
Workout A: Chest and Back
Workout B: Legs and Abs
Workout C: Shoulders and Arms
Bench Press: Lie on a flat bench and hold a barbell with a shoulder-width grip. Lower the bar to your chest and then press it up until your arms are straight.
Squat: Stand with your feet shoulder-width apart and hold a barbell on your upper back. Bend your knees and hips and lower your body until your thighs are parallel to the floor. Then stand up and squeeze your glutes.
Military Press: Stand with your feet shoulder-width apart and hold a barbell at your collarbone. Press the bar overhead until your arms are straight. Then lower it back to the starting position.
Bent-over Row: Stand with your feet shoulder-width apart and hold a barbell with a shoulder-width grip. Bend over at your waist and keep your back straight. Pull the bar to your lower chest and then lower it back to the starting position.
Lunge: Stand with your feet together and hold a pair of dumbbells at your sides. Step forward with one leg and lower your body until your front knee is bent at 90 degrees. Then push yourself back to the starting position and repeat with the other leg.
Lateral Raise: Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides. Raise your arms out to the sides until they are parallel to the floor. Then lower them back to the starting position.
Incline Dumbbell Press: Lie on an incline bench and hold a pair of dumbbells at your chest. Press the dumbbells up until your arms are straight. Then lower them back to the starting position.
Leg Curl: Lie on a leg curl machine and hook your ankles under the pads. Curl your legs up until your heels touch your butt. Then lower them back to the starting position.
Upright Row: Stand with your feet shoulder-width apart and hold a barbell with a narrow grip. Pull the bar up to your chin and keep your elbows high. Then lower it back to the starting position.
Pull-up: Grab a pull-up bar with an overhand grip and hang from it. Pull yourself up until your chin is above the bar. Then lower yourself back to the starting position.
Leg Extension: Sit on a leg extension machine and hook your ankles under the pads. Extend your legs until they are straight. Then lower them back to the starting position.
Bicep Curl: Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides. Curl the dumbbells up to your shoulders and squeeze your biceps. Then lower them back to the starting position.
your chest. Then bring them back to the starting position.
Crunch: Lie on your back and bend your knees. Place your hands behind your head and lift your shoulders off the floor. Contract your abs and curl your torso toward your knees. Then lower yourself back to the starting position.
Tricep Extension: Stand with your feet shoulder-width apart and hold a dumbbell with both hands behind your head. Extend your arms until they are straight above your head. Then lower the dumbbell back to the starting position.
How to track your progress and adjust your intensity
To make sure you are making progress and getting stronger, you need to track your workouts and adjust your intensity accordingly. You can use a notebook, a spreadsheet, or an app to record the following information for each workout:
The date and time of your workout
The exercises you did and the order you did them in
The weight, reps, and sets you did for each exercise
The rest time you took between each set and circuit
The duration of your workout
How you felt during and after your workout
By tracking your workouts, you can see how much you have improved over time and identify any areas that need more work. You can also use this information to adjust your intensity and challenge yourself more. You can do this by:
Increasing the weight you lift by 5-10% every week or two
Increasing the reps or sets you do by 1-2 every week or two
Decreasing the rest time you take by 5-10 seconds every week or two
Changing the order or variation of the exercises you do every few weeks
Adding more exercises or circuits to your workout every few weeks
The Benefits of Bony to Beastly
The Bony to Beastly method is not only effective but also enjoyable and rewarding. By following this method, you will not only gain muscle and weight but also experience many other benefits that will improve your life in various ways. Some of these benefits are:
Gain muscle mass and strength
This is the most obvious and visible benefit of Bony to Beastly. You will gain 20-30 pounds of lean muscle in less than a year, which will make you look bigger, stronger, and more muscular. You will also increase your strength and power, which will make you perform better in sports, hobbies, and everyday activities.
Improve your posture and mobility
Bony to Beastly will also improve your posture and mobility by correcting any muscular imbalances, tightness, or weakness that may cause pain or discomfort. You will stand taller, sit straighter, and move smoother. You will also reduce your risk of injury and chronic conditions such as back pain, neck pain, or joint pain.
Enhance your health and immunity
Bony to Beastly will also enhance your health and immunity by boosting your metabolism, regulating your hormones, improving your blood circulation, and strengthening your bones and organs. You will burn more calories, digest food better, sleep deeper, and fight off infections easier. You will also prevent or reverse diseases such as diabetes, heart disease, or cancer.
Boost your confidence and self-esteem
your appearance, your performance, and your attitude. You will look more attractive, feel more capable, and act more assertive. You will also receive more compliments, admiration, and respect from others. You will also overcome any insecurities, fears, or doubts that may hold you back from achieving your full potential.
Reduce your stress and anxiety
Bony to Beastly will also reduce your stress and anxiety by releasing endorphins, serotonin, and dopamine in your brain. These are natural chemicals that make you feel happy, relaxed, and calm. You will also cope better with challenges, problems, and pressures that may arise in your life. You will also enjoy more peace of mind and mental clarity.
Increase your happiness and well-being
Bony to Beastly will also increase your happiness and well-being by fulfilling your needs, desires, and aspirations. You will have more fun, excitement, and adventure in your life. You will also have more purpose, meaning, and direction in your life. You will also have more g