Page last updated: April 2019 by Oskar Faarkrog, ISSA Certified Trainer
The Online Transformation Program is the best online personal coaching available for skinny-fat guys.
It follows my proven 2 Phase training and diet system where we first focus on optimising your hormones and shedding off all your excess body-fat and then we rebuild your body with muscle mass in the right places (with the most important muscles being the upper chest, shoulders, arms, lats and upper back):
The way the Online Transformation Program works is outlined below:
Step 1: I assess your physique through a comprehensive Client Assessment Form.
You fill out a 6-page Client Assessment Form that covers everything from your training and diet history to your body-composition, goals and training preferences.
The assessment form ensures that the training program and diet plan are customised specifically for your unique body-structure, goals and preferences.
Step 2: You receive a customised training program and high testosterone diet plan.
- Customised Training Program (+60 page document): You will receive a fully detailed training program with the best exercises for your unique body-type. (Both home and gym training offered).
- Customised High Testosterone Diet Plan (+33 page document): The diet plan includes over 115 food options for each meal to help you optimise your natural testosterone production and everything will be laid out clearly so you know exactly how often to eat, what to eat and how much to eat of each food.
(I know the documents aren’t pretty but they will get you results).
Step 3: I monitor your strength progress and body-measurements every week and update your training program and diet plan whenever needed.
Every Sunday you will input your body-measurements, bodyweight and key strength stats in a shared progress tracking sheet:
Based on your weekly check-ins, I update your training program and diet plan whenever it’s needed.
This means that your training program and diet plan are 100% customised for your unique body-structure and constantly updated.
The weekly check-ins are the most important aspect of the Online Transformation Program because as you go through your transformation, your training and diet needs change.
Therefore, in order to make continual progress, your training program and diet plan need to be adjusted along the way.
Overall, this structure has ensured that the program has an almost 100% success rate.
You can see some of my success stories on the program below:
L.R., US (6 month transformation):
L.R., NY: “After 6 months of doing the beginner body weight routine I found myself 30 pounds lighter, with visible abs and a lean build. Friends who hadn’t seen me in months were astonished and inspired by my transformation. Simply put, the return on investment that Oskar’s plan yielded far exceeded that of any workout I had previously used.”
Harshit Godha, India (1 year transformation):
Harshit Godha, India: “I started with 0 wide grip pull ups, and progressed to 15. I am quite surprised with my back and shoulder growth, it’s evident in the progress pictures you asked me to take. I am happy with the progress I have made so far and am looking forward to work more with you.”
Apostolis Georgodakis, Greece (1 year transformation):
Apostolis Georgadakis, Greece: “I was skeptical about online coaching at first but I decided to trust Oskar and I was right. I remember when I started the program; my waist was almost around 109cm wide. Nowadays, it is around 94cm and it keeps decreasing. My hips have also decreased substantially and I have got bigger arms and shoulders. So I am packing up muscle while losing fat at the same time. All diets I tried before were not sustainable for a long time. So I was gaining back any fat lost after resuming my diet. Oskar’s diet can be kept for a lifetime. Nothing extreme or too restricted.”
Francis, USA (10 week transformation):
Francis, USA: “This is probably the most amazing thing I have done with my body, and it’s due to this program. I’m amazed. The fact that I have done no cardio is crazy. I love this program man, thank you Oskar! If it wasn’t for you keeping me in check, I would be way off and probably starving myself trying to loose weight. I can’t wait to see what I look like in another month.”
Alexander Huang, Taiwan (12 week progress):
Andy, USA (8 week transformation):
Steve Chavez, Peru (1 year transformation):
Steve Chavez, Peru: “It is the best workout I’ve had. I’ve never done a single pull up before. Managing to do pull up reps was a breakthrough for me. Your program has improved my physical and and mental health. It was the best investment I’ve ever made. I’m planning to stick with this diet for the rest of my life.”
Madhuranga Liyanage, Sri Lanka (8 month transformation):
Blaine, USA (13 years old, 6 week progress):
Janu Rasby, Indonesia (1 year physique result):
Karim Harbott, United Kingdom:
Naveen Viswa, India:
Harrison Max, USA:
Half of the transformations here were achieved purely through home bodyweight training and the other half used a combination of bodyweight training and weights.
Join The Online Transformation Program:
After signing up you will get access to the following contents and services:
– Customised Training Program based on your 6-page Client Assessment Form (+60 page document): Fully detailed training program with the best exercises for your unique body-type. (Both home and gym training offered).
– Customised Diet Plan based on your 6-page Client Assessment Form (+33 page document): Includes over 115 food options for each meal to help you optimise your natural testosterone production and everything will be laid out clearly so you know exactly how often to eat, what to eat and how much to eat of each food.
– Weekly progress check ins: Body-measurements, bodyweight and training performance on key exercises. The weekly check-ins ensure that you make continual progress year around instead of constantly stalling.
– Constantly updated training program and diet plan based on your weekly progress check-ins: I will monitor your progress every Sunday and update your plan whenever it’s needed based on how you progress from week to week.
– 1-on-1 Personal Coaching: Access to my client only email address where I personally reply to all your training and diet questions and help you achieve perfect form on all exercises. With the basic coaching package I request that you send all your questions in one email every Sunday and then I will personally reply to you at latest Wednesday.
Cost Considerations: My basic coaching package comes with monthly payments of 97 USD for as long as you want to continue. This fully covers diet and program design, monitoring via progress reports and 1-on-1 personal coaching through email as mentioned above.
I also offer a more extensive coaching package where you have daily access to personal coaching through email for 197 USD/month or 1297 USD for the entire year if you pay for the entire year up front. (NOTE: This package is currently sold out).
Overall, my clients stay on the program for an average of 7 months and the program has an almost 100% success rate.
My Transformation: [ARTICLE + VIDEO] The 2 Phases of a Skinny-Fat Transformation
Client Success: Logan Rando, USA: [VIDEO] Meet Logan Rando: Former Skinny-Fat Guy Now Ripped
Client Success: Harshit Godha, India: [ARTICLE] They Didn’t Think I Could Get A Summer Body, But I Did! (Skinny-Fat Success Story)
Client Success: Apostolis, Greece: [ARTICLE] Apostolis Transformation: 19 CM off the waist and 12 CM off the hips
Client Success: Francis, US: [ARTICLE] Increasing Calories Can Help You Lose Fat If Your Metabolism Is Slow
If you are interested in getting started, you can sign up for the basic package through the form below.
And if you aren’t able to start right now, thanks so much for the interest, and for reading the blog and just being part of the SFT community.
Here’s the form where you can sign up:
Secure SSL-Encrypted Check Out
After completing your sign up, you will be taken to a thank you page where you can access your CLIENT ASSESSMENT FORM that enables me to write the best training program and diet plan for you.
You can stop your subscription before the monthly charge date (the same date as you sign up) by sending me an email at [email protected]
This coaching plan is non-refundable
Please allow 7 days to create your custom training program and diet plan.
Be proud but stay hungry!
Oskar Faarkrog, ISSA Certified Trainer