How I Train and Eat to Gain Muscle While Staying Lean

gaining muscle while staying lean 2

This article was inspired by a blog post at Danger & Play: How I Train. “Oskar, what training routine and diet do you follow?” This has been a difficult question to answer, since I don’t follow a traditional diet and training routine. I don’t count calories and I don’t weigh my food. I don’t go into the [...]

How Much Muscle Can You Gain In 1 Year?

Back Before Spring Break

You want to gain 30 pounds of muscle in your first year of training? If you’re skinny-fat, forget about it! When I started training, I thought I would gain 20-30 pounds of muscle in my first year of training without adding any body fat. That’s at least the idea I got from reading countless bodybuilding forums, transformation [...]

1 Year of Skinny-Fat Transformations (Happy Birthday!)

Happy birthday with multicolored balloons

Today I am proud to announce the one year birthday of Skinny-Fat Transformation! In this year I have published 40 articles and a free 35-page eBook for all you readers. For you it takes 5-10 minutes to read each article, but for me, there are several days (or weeks) of hard work behind each article. I spend [...]

How to Get Muscular with Calisthenics

bodyweight training

As a skinny-fat guy who starts out, the first months of your training should be spent on leaning down while doing basic calisthenics. While you’re leaning down and training the following things will happen: You will weigh less, so bodyweight exercises become easier since you have less dead weight to lift. The strength gains you get [...]

Serge Nubret Pump Training: No Need to Lift Heavy to Gain Muscle

Serge Nubret

I often see guys at the gym using way more weight than me. Some of them are bigger, but surprisingly, most of them are not. Last time I trained at the gym, I finished my workout with 35lbs barbell curls. In the meanwhile, there was a guy next to me curling double of my weight. That [...]

7 Fat Loss Mistakes and How to Avoid Them


In 2011/2012 I went from a fat 235 lbs to a lean 177 lbs. I made a lot of mistakes on my 18 month fat loss journey, but I still managed to get rid of that chub and get lean for the first time in my life. Today, I weigh close to 190 lbs and [...]

Nature vs. Nurture: How Genetics Affect the Outcome of Your Hard Work

genetics DNA

One guy has naturally wide shoulders and gains strength fairly easily as long as he goes to the gym regurarly. He start with a shoulder press of 70 lbs for 5 reps. This guy is the kind of guy who is naturally athletic. Another guy has narrow shoulders and is a hardgainer when it comes [...]

How to Count Calories For More Lean Muscle Mass

Steak Meal

I frequently receive emails with guys asking me things such as: “How many calories did you eat during your fat loss?” “How many calories should I eat during my bulks?” Unfortunately, I can’t answer that because I have never tracked my calories, and I only write about things I have done. This is where my [...]

How to Learn Handstand Push Ups in 6 steps (and a routine)

Handstand Push Up

At the end of 2011 I made the switch to bodyweight training. My first routine consisted of chin ups, diamond push ups and single legged squats. However, after doing diamond push ups for over 8 months my body stopped responding to it, therefore I had to find a way to progress. At the time I [...]

How to Build the Beach Muscles with Diamond Push Ups


A lot of people start to train to develop the “beach muscles”: chest, shoulders and arms. I won’t lie, that was also one of the main goals in my training. To build the beach muscles I have tried all kinds of exercises ranging from heavy compound lifts to high rep isolation training on machines. All [...]