2 Years Of Skinny-Fat Transformations

Download my bodyweight training program for skinny-fat guys (63-page PDF)


Exactly 2 years ago I set out to blog about my skinny-fat transformation with the purpose of helping and inspiring as many people as possible.

For months, I struggled getting visitors to my website.

Nobody was commenting on my content and I had no newsletter subscribers.

Luckily, this didn’t matter much because in my head, helping just one person would make it worth it.

If I could help just one other person avoid making the same mistakes as me during my transformation, then it would be all worth it.

Slowly the comments started rolling in and later these commenters sent me their transformation pictures.

Here’s my favorite skinny-fat transformation of the year of reader Logan Rando who made amazing progress in just 12 weeks following my training program:

Logan 3 months transformation copy

Logan made similar mistakes to me and many of you reading this: “For years I lifted heavy to little aesthetic result.” – Logan Rando

He followed the typical lift heavy/bulk approach and got nowhere in terms of aesthetics.

He got stronger, but he also gained a lot of fat and not so much muscle mass.

12 weeks of proper training and eating gave him better results than YEARS of heavy lifting.

Logan was just one of many people who transformed their bodies following the advice on the blog.

Today, the success stories keep coming in almost everyday and the blog has grown to 80,000 visits per month without any paid advertising!

SFT Blog Growth

Top 5 Content Of The Year

Based on the feedback I’ve gotten from people, I will list the top 5 pieces of content I’ve published this year:

  1. 4 Year Skinny-Fat Body Transformation Video
  2. The Price You Pay To Get A 6-Pack If You’re Skinny-Fat
  3. Strength Training and the 5 Phases of the Ideal Skinny-Fat Transformation
  4. Should You Take Steroids To Transform Your Body?
  5. Defining Aesthetics: What Exactly Is The Perfect Physique?

Enjoy :-)

I Used The Lessons I Learned During My Transformation To Grow My Blog

When I meet new people and they train with me, they often assume that I’ve always been lean and muscular.

And when I tell the same people about my blog, they either think that I magically got a lucky break.

The truth is that none of these things are true.

If you’ve been reading this blog for a while, you know that I built my body with hard work and the same was the case with my blog:

  • I trained hard since day one and stayed consistent with my training ever since // I’ve published 2-5 articles every month the past 2 years.
  • For months my blog got close to no traction // During my first year of training I made close to no progress.

In other words, transforming my body required hard work and consistency, even when the results were discouraging.

The same two things were the case with my blog. I worked my ass off on each article and stayed consistent even though I was getting no traction.

Over time, the hard work and consistency paid off big time.

Therefore, the lesson here is that as long as you work hard and stay consistent with your goal you will be able to get the kind of results that most people never get.

You will be able to get these results because most people won’t go to the gym for 2 hours after a long day of work and they won’t stay consistent with their training for years despite getting slower results than other people.

In my experience, consistency and hard work are much more important than anything else. It doesn’t matter how good your diet is if you can’t keep it up for enough time to transform, and it doesn’t matter how much scientific backing your training routine has if you don’t work your ass of on each rep.

Does that mean consistency and hard work alone will make you the best at what you do? No, talent is often required to be the best, but you can still be better than the vast majority of people at whatever you put your mind to with these two traits.

The Number 1 Tip For Growing A Blog: Only Write About Topics You’re An Expert On

A lot of people ask me how exactly I grew my blog so fast, and the answer is quite simple: I mostly write about things that I’m an expert on with a few exceptions.

If I need to look up other people’s work while writing or look up a bunch of stuff I’m not an expert on that topic and won’t write about it (unless I feel a huge urge to voice my opinion on a certain topic such as steroids).

The benefit of writing about things that you’re an expert on is that you can focus all your energy on delivering the message right. 

I don’t spend time looking up a bunch of sources or reading books to write my article. I just focus on simplifying difficult knowledge so the average guy reading it can start applying it immediately and get real life results.

Besides that, being an expert on a topic gives you instant authority. 

People don’t want to take advice from someone who is doing his transformation. They want to take advice from the guy who has already done it.

What Would You Like To See On SFT?

This has by far been the most successful and fulfilling year of my life in all aspects (body, website, studies, fun), and I have tons of content I would like to share with you but not enough time to make all of it.

Therefore, I’d like to ask YOU about what you want to see on SFT?

Do you want more articles on a certain topic, or do you have a question that you really want answered?

Do you want to see more training videos or more podcasts?

Let me know in the comments below and I’ll do my best to make this year another success.

Be proud but stay hungry,

Oskar Faarkrog

PS: I set aside an hour everyday to respond to messages, but I can’t respond to all of them. If you want to maximize your chance of getting a response, do not ask me for a free training program or diet plan since these take me hours to make. Keep the messages simple, short and on to the point.

Download my bodyweight training program for skinny-fat guys (63-page PDF)

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  1. Ross Stoltey says:

    Hi. I have been following convict conditioning for about 5 years now. When I started I was 256 pounds at 71″ tall, pushing into a 42″ waist pants. Bodyfat %?? A lot.

    Now I’m at 154 lbs in a 31″ waist. I’m no longer fat, but I’m also not where I would physically like to be. Specifically, I’m not gaining any muscle size, and I still have some love handles (that I hate). I think it’s because overtime I have been training with lighter and lighter bodyweight.
    My question is this: would I benefit from going away from six movements and focusing on on the three you suggest?

    I have made progress in the six, but super, super slow. It took 2 years to get from 10 second handstand to three sets of 6 handstand presses. It took a full year to go from 10 second hold to 2 sets of 2 minute holds. It feels like my efforts are too spread out, and again, this last bit of fat is not leaving my body.

    I’m ready for a change I think. Any advice you might offer would be much appreciated.

    Also, everything I have read of yours seems to be spot on from my experience. Your thoughts on simplification of training, like your basic template, and the convict conditioning good behavior program in particular are what I’m looking for. Anything else would be a bonus.


    • Oskar Faarkrog, ISSA Certified Personal Trainer says:

      I suggest you try following the principles of my ‘how to get muscular with calisthenics’ article and apply them to re exercises you do.

  2. Ηι Oskar. First of all – many thanks for you blog. My question is following: when I was 18 years, 2 months of training during sommer was enough to build quite good looking muscles. Now, when I am 38 it seems an impossible task. I go to the gym 3-4 times a week. It could be that there is something wrong with my diet or the way I train but anyway, I gave even less attention to these aspects when I was 18 and results were much better. Are reasons pure physiological? i.e. slower metabolism, less test, lest growth hormon? Although my values are within norm. It seems to me that after 30 muscle growth becomes extremely difficult to achieve. I’m skinny fat too by the way.

    Thank you.

  3. Good job! Maybe diversify into different topics? I am slowly starting to write about travel and I am doing my first trip to Sweden and Estonia next month….

  4. I’d like to know how to pick up fitness girls and how to meet fitness girls outside of the gym. After being around some fit girls and comparing them to the average bar slut, I much prefer a girl that eats clean and has productive hobbies over some drunken harpie on valtrex anyday, hahaha

    • Oskar Faarkrog, ISSA Certified Personal Trainer says:

      Hey Felipe, the strategy has always been: 1) Look good (be in good shape, dress well, get a nice haircut, shower and shave regularly), 2) Approach the girl you like, say hi, ask her some simple questions and then ask her out. Sometimes she will say yes, other times no. Nobody has a 100% success rate here. It’s all about looking good and trying your best to talk with the girls you find beautiful. Everyone is nervous before approaching, the only difference is that some people do it despite the nervousness while others watch from the sidelines.

      • Felipe, check GoodLookingLoser.com – He has a lot of experience with fitness girls. Awesome website btw.

  5. That picture could be an ad for “united colours of benetton” haha.

    Well done on creating a great blog.

    Question: What do you think of the idea of following 5×5 for the first three months building some BASIC strength in the whole body (I know this would be more fat and not much muscle mass) and then doing bodyweight routines for three months while cutting?

    It just seems to me that it would give results much quicker.

  6. SFReader says:

    Hi Oskar,

    Thanks to you and your blog I have chest definition for the first time in my life! Congratulations on this great project.

    However, I have learned something in my journey so far; there are two types of skinny fat men:

    Category 1: Hormone imbalance – feminine fat distribution (hips, thighs, chest), fatigue
    Category 2: Insulin resistant – Primary body fat in abdominals and nowhere else, fatigue, a lot of bloating

    Both resulting in poor nutrient partitioning, and awful results from bulking. I believe the key to overcoming both of these is training 5 – 6 times per week.

    What are your thoughts on this theory? I would be very interested to hear.


  7. Mayukh Sen says:

    Hey Oskaar,love your website,I am the kind of guy that has a easy time building muscle,and I am big too,I have a 360 lbs barbell bench press 1rm and I can do 110+ push ups in a row(dont mean to brag,just trying to say that I am pretty advanced),now here is a question I had for you,what do you think about Freeletics workout programs,I used to find them tough 3 yars ago (and I know lots of dudes who got HUGE after a year of freeletics) but after 3 years of heavy lifting combined with lots of push ups till failure sets a day everyday I made outstanding muscle gains and stamina improvement and the MAX workouts seem to be a bit too easy for me,since I can do 100+ perfect push ups in a row with no problem (which is quite a feat because the guy that can do 100 straight push ups with perfect form withn 105 seconds will always have a ripped muscular chest),so what type of modifications do you recommend for an advanced dude like me,yes I like good and everything but I love calisthenics high rep workouts,they are quite a challenge,so if I want to get a workout out of them,please recommend what type of changes do I make to the program,also,I would actually love to see you create a Freeletic-ish workout routine based solely on calisthenics and has beginner/intermediate/advanced versions that is bound to give any one a hard workout,no matter how advanced.

    Another thing,we spoke before in comments section and in your reply you told me to post progress pics,I dont have any,but I am planning to post my results after 3-4 months of freeletics,but how and where do I post my pictures and how do I send them to you? Thanks in advance.

    • Oskar Faarkrog, ISSA Certified Personal Trainer says:

      Hey man, you’re way above my level so I can’t give you good advice. Your stats are very impressive. You can send it through the contact form, thank you very much

  8. Maledetto™ says:

    Hey oskar, I suggest you to deepen the optimization of hormones to boost testosterone. I’m talking about prolactin, dopamine, GH, progesterone, thyroid hormones and DHT. An important thing about testosterone is ” how the diet can reduce it ” in fact I went from 14 % bf to 6% bf and my testosterone went from 704 to 650, while my E2 went from 65 to 40, under the safe limit and my TSH hormone went from 4000 to 6500, so while I made a strict hyphocaloric my thyroid suffered.

    • Oskar Faarkrog, ISSA Certified Personal Trainer says:

      Unfortunately I don’t know much about thyroid so I can’t write on it, but I think your main issue was that you went too low in bf. I advocate staying between 10-15 unless you’re naturally very lean.

  9. Aaron M says:

    Congratulations on your success Oskar!

    I like how you really simplify everything for lay people trying to get fit, it makes life a pleasure rather than a hamster wheel.

    The information from your website has helped me gain definition in my chest and I am not far from exposing my first 4 abs. Furthermore, eating more simplistically has reduced my shopping bill significantly.

    I’d like to see some training videos on the site, as too many articles may contradict the aforementioned simplicity of the website.

    Thanks for everything, Aaron.

  10. Congatulations Oskar! You have already inspired a lot of people including me. I was very fat before but now I have transformed because of your articles and tips. I’d like to know more about gluten and the scientic proof to it. It seems to me that this topic is really unanswered and would like to know more about your thoughts on this. But nevertheless Good job on the site!

    • Oskar Faarkrog, ISSA Certified Personal Trainer says:

      Thank you Jun and congrats on your transformation.

      Unfortunately I don’t read any science on fitness so can’t help with that. All my writing is based on experience.

      As far as I know, gluten in itself is not a problem unless you have celiac disease which very few have. However, many of the foods containing gluten are bad for you and that’s why a lot of people see results once they remove the gluten. In other words, gluten is not directly a problem.

      • Yes, I have seen results and they were very noticeable. These past few months I have incorporated some wheat bread on my diet but then I could really feel my body kind of bloated like there was some water in it and they were not firm and tight. Is it safe to say that wheat is gluten?

  11. Hey Man, i just logged to congratulate for your webpage and progress during this year. You have been really helpful for a lot of people, even for people who are very far like me, in southamerica. So thank you and keep it up.

  12. James O Toole says:

    Great site and really helped me transform over last year and half. At 41 years old I’m in better shape than I was at 20. Better posture. Broader back and shoulders and short bulk and short diet cycles means I stay close to lean and keep energy up. So thank you from Dublin Ireland! James

  13. Hashem Amer says:

    Hey Oskar! I truly want to thank you for each article you have written, they have helped me a lot in my training ! Keep up the good work

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