By Oskar Faarkrog, ISSA Certified Personal Trainer
Apply for a 28 Day Risk Free Trial on the Online Transformation Program for Skinny-Fat Guys:
- Custom training program (can be adapted to home workouts), diet plan, 1-on-1 personal coaching and constantly updated plan included.
- No heavy weights. We will use exercises that create a high level of muscle stimulus with minimal fatigue.
- No fad diets such as KETO and low carb that leave you hungry, low on energy and slow down your metabolism. We will use a healthy, balanced diet plan with a variety of food options to maximise your natural testosterone production and speed up your metabolism.
More information about the program:
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):
I accept a limited amount of clients each year and if you’re accepted to join, here are the steps we will take:
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): Fully detailed training program with the best exercises for your unique body-type. As a minimum, I recommend you have access to a pull up bar and that you can train 4 days per week for 30 minutes. Being able to do pull ups or push ups is not a requirement.
- Customised High Testosterone Diet Plan (+50 page document): The diet plan will have over 115 food options each meal to ensure that you have a big variety of healthy food options to choose from. Each meal will be designed 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.
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:
We will also monitor your satiety levels, digestion, sleep quality, stress levels and how each exercise feels.
The long-term goal is to not only get results but also to max out your energy levels, vitality and overall health.
Based on your weekly check-ins, I give you feedback and 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 my clients have an almost 100% success rate.
You can see some of my client success stories below:
L.R., USA: “For several months I had been killing myself in the gym, lifting heavy weights five days a week. My results were lackluster and I constantly felt lethargic and irritable. After 6 months of doing Oskar’s bodyweight routine I found myself 30 pounds lighter, with visible abs and a lean build. I took a vacation to the Dominican Republic and was constantly complimented on my physique.”
Rikesh Murali, India: “I was a regular gym goer who dreamt of a physique and your approach was kind of my last resort before giving up completely”
Francis, USA (10 week transformation): “This is probably the most amazing thing I have done with my body, and it’s due to this program. I’m amazed.”
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.”
Niklas Hanhisalo, Finland:
Harrison Max, US: “For years I have been lifting heavy and never getting results I wanted, including abs and a nice physique. Since I have been working with Oskar for about 3 months now, I have seen abs for the first time with solely bodyweight exercises.”
Janu Rasby, Indonesia (1 year physique result):
Jack Wilde, UK: “It’s been 2 years since I started working with Oskar and I’ve lost 30 pounds and increased my pull ups to 20 reps.”
Emilio, Argentina: “It’s been 7 weeks since I started applying your training and so far I’ve had the best progress in my life after years of intermittent weight training. Having been a skinny fat for 15 years (I’m almost 30 now), I’m still surprised and enjoying not being it anymore.”
Madhuranga Liyanage, Sri Lanka:
Arthur Braz Leal, Brazil: “At 19 years old, 174cm (5’8.5″) and weighing 54kg (119 LBS), I thought I had been cursed with bad genetics.”
Dylan Owen, UK:
Umar Alam: “Working with Oskar is one of the best decisions I’ve ever made and I’d do it again in a heartbeat.”
Alexander Huang, Taiwan:
Roma Teodor, Romania:
Blaine, USA (Progress from 13 to 14 years old):
Andy, USA (8 week transformation):
Dennidick Durian: “From the bottom of my heart thank you so much brother”
Ash S. “I couldn’t have done this without you”
Naveen Viswa: “After joining your program my testosterone levels have increased from 372 Ng/DL to 745 Ng/DL and my free testosterone levels have increased too !”
Max, Netherlands: “Every fitness youtuber I followed told me to get stronger at the key compound lifts and that would make me look good. Oskar, I could write for hours and hours about this subject. But just know you changed my life. I feel so much better now and the quality of my life has drastically improved.”
Apostolis Georgodakis, Greece (1 Year Transformation): “I was skeptical about online coaching at first but I decided to trust Oskar and I was right. Oskar’s diet can be kept for a lifetime. Nothing extreme or too restricted.”
Kevin Brown, 5 month progress: “It took me around a year to finally take on your program because of some of the opinions of others online(mainly reddit), who did not actually partake in your program, and said your concept of people being “Skinny-Fat” wasn’t true.”
FJ: “Well, it’s the first time I’ve been lean since my early 20s… so there is no comparison!!! I took a leap of faith hiring someone through a website & email – and you have come through in flying colors.“
Jesse, Canada: “Ive currently only been training with Oskar for just over two months and its a decision I do not regret at all. I was skinny fat and thought I would have to be this way for the rest of my life as nothing had worked before.”
Steve Chavez, Peru: “I never did online coaching before and I didn’t thought I would never do it since I’ve always heard that it was easy to get scammed, but after reading your honest advice and doing the application form for your coaching it was clear to me this risk didn’t exist, so that made the decision easier for me, it was the best decision I made for my personal health.”
Xavier, US: “We did another Testosterone level check and it came out much higher than before. The level came out to 416 ng/dl. The first reading from about 2 months ago was 280ng/dl and the second (which was done about a month ago) was 316ng/dl!! Looks like we are making some good progress!”
Gordon Martin: “For the first time in 36 years, I am losing fat rather than gaining it! I have never eaten so much on a diet! There were many times I simply felt that I couldn’t stuff another bite in my mouth. You are one of the few people on the Internet involved with men’s health topics that actually cares and can get results for clients. The money I spent on your coaching services are the best money I ever spent!“
Sean Richardson: “I first came across the SFT website about 4 years ago after trying out StrongLifts 5×5 and putting on 20 lbs. I also appreciate that you tailored the meal plan to my vegetarianism, which I think a lot of coaches would sneer at rather than support.”
Rob: “I had previously had two coaches, one online and one at a gym. Both were probably OK coaches, but I found that they didn’t quite understand my main problem, which was that I would just gain a lot of weight following their program and would not see the actual results because the fat would hide any muscle i gained. I can finally see my abs! I’ve gotten wings and more definition plus more stamina and went from 9 pull-ups to 17.”
Jordan Valentin: “I hired Oskar as my body transformation coach because I have been trying for the past 6 years by myself, and I have never been able to sustain the results. My strength has increased more than ever before, all while being able to reduce inches from my waist, and gain inches on my shoulders. “
Justin Crutchfield: “I was hesitant of paying someone to coach me remotely. I’ve tried many programs and diets in the past that made me too hungry or with such slow progress that I gave up, so I thought “is this just another gimmick?” Oskar’s plan has been invaluable to me. The customized diet he prescribes was a key component to my success in the program. I’ve never been on a diet that has kept me so full that I cannot even eat all the calories I’m allowed to. “
Ludvig Sunstrom, Co-Host at one of the biggest Swedish self-development podcasts “25 Minuter”: “With the advice Oskar gave me, I was able to put together a simple (but effective) upper chest workout routine. In just 5-6 weeks, it made my upper chest striations pop!”
Karim, United Kingdom:
Adam Meredith, Sydney Business Owner.: “I have my sports scientists read his website when they start with me, and many of his findings and advice are given to my clients.”
I hired Oskar as my coach because I don’t like BS and I don’t like putting effort into things without clear and observable results, whether that be in my business or my personal life.
Regardless of your genetics building a muscular body takes time. I was not willing to start such an endeavour without guidance and most importantly results.
I am saying all of this from my knowledge as a chiropractor and a DEXA scan business owner. I believe Oskar has perfectly matched the physiology of Skinny Fat body types with the most appropriate exercise and diet protocols to build the best physiques that skinny fat people can have.
Oskar has cut through all the rubbish out there, and gives you the core of what you need to get outstanding results in the quickest time possible.
I have my sports scientists read his website when they start with me, and many of his findings and advice are given to my clients.
Joining the coaching was a no brainer, it’s a the cost of a coffee a day to get access to all his information, his coaching experience of others, and his own personal success in transforming his body. Why would you not access that ?
The coaching has taught me that there is a lot of of rubbish and BS out there. That working out when done under the right guidance can transform your body, and that it doesn’t have to be complicated.
The two main things I got was confidence and certainty that I could actually change my body. Confidence, came at the beginning, because he has transformed his physique, and other clients phsyiques, and then certainty, came later, as my body responded as he predicted it would. Confidence and certainty are very powerful drivers
My body-transformation has taught me that working out can be a fun, routine aspect of your life. I used to see working out as a chore. Now I look forward to them.
Im 48 years old and I had a real dad body. Now I have a really fit body. I have a “V” now, and for the first time actually have muscular arms. I also found out that I can build upper pecs! People comment on it.
For me it always comes back to confidence and certainty – when I worked out in the past, I would put in a lot of effort and see no results. Then I would lose confidence and certainty. This loss wasn’t in the program I was doing, but rather in my ability to change my body. So I would stop. With Oskars program and coaching I got results, and I realized for the first time, that I really can have a good physique.
Tim Rowland, USA: “Oskar offered a personalized training system for people with unique fitness challenges that the general public – even professional trainers – don’t really understand.
Oskar offered a personalized training system for people with unique fitness challenges that the general public – even professional trainers – don’t really understand. There’s a group of us who have an extremely hard time getting our body fat low,
Once I read everything Oskar had to offer, it was an easy decision, and well worth doing.
Oskar’s coaching has helped me make strides toward my fitness goals like no other personal trainer has. He’s also changed my understanding of how to train, eat, and think about my body, after spending years following advice that worked for 99% of guys – but not me.
My body issues have contributed to years of frustration and anxiety, and Oskar’s training helped me change my sense of what was possible.
I’ve made significant strength gains, and lost body fat in all the areas that bother me the most.
No other training program has been for my body type – extreme difficulty losing fat, small bone structure, and a past that included gynecomastia.
Oskar’s diet plan provides a lot more flexibility than I expected. Carbs are okay, and a “re-feed” meal makes the weeks a lot easier to get through. Unlike other diet plans, it didn’t leave me feeling drained and going into training feeling like I had no energy.
Oskar’s training program is well structured for someone who wants to make consistent gains in the different muscle groups, without spending two hours in the gym every day.
Previous training programs left me feeling drained of all energy, and often frustrated, because for all the energy I expended, I was still carrying fifteen pounds of excess fat. The effort-reward balance was way off. Oskar’s program reset the balance, and helped me move toward the type of body that showed the hard work you put into it.
The weekly check-ins and progress photos were a much better way of tracking development than just standing on a scale every day and looking in the mirror to see if you’ve made any progress.
Oskar was very responsive and specific in his trouble shooting. I felt like I had direct access to him as a coach.
Oskar’s training program is ideal for a group of men who not understood by the fitness community at large. Very few people understand what it’s to train bodies like ours, and how to get them into the shape that we yearn to be in.
Abdul Malik, Scotland: “There is no comparison. I have had three different personal trainers in the past and followed countless diets and workout plans in 10 years and NONE of them have got me results like Oskar’s program has brought me.”
I hired you as a coach because when I came across your website and started reading through it, I could relate to everything that was on it. Everything made sense to me. I finally understood my body type and why I did not see any results from my training in the past.
It was an easy decision after reading people’s stories, testimonials and results and seeing how far Oskar has come in his own training and exercise. His knowledge and expertise is very apparent on the website
It has literally turned my life around. It is the first time in my life where I feel good physically and mentally and even emotionally. I am 29 but feel like I’m 20. No exaggeration.
Apart from the physical transformation, the coaching has helped me overcome anxiety, mind fog, lack of concentration and I can get through a full day of work without having to take a nap. I can do more physically and mentally.
The results are mind boggling. I have lost about 20kg of fat and have gained a lot of strength. Before beginning with Oskar, I couldn’t do any chin ups and only a few pushups. That has totally changed and i can manage over 20 pushups in one set and i can do weighted chin ups.
There is no comparison. I have had three different personal trainers in the past and followed countless diets and workout plans in 10 years and NONE of them have got me results like Oskar’s program has brought me.
The structure couldn’t be better. I always feel energized and motivated to beat my maximum and progress in the main exercises during workouts. The diet is easy to stick to and meals are straightforward to prepare. There are plenty of food options to choose from.
I always feel like my muscles are well worked
Compared with the programs I tried in the past, I would feel my muscles being worked but they never brought me results like this. The combination of consistent progressive training and a testosterone boosting diet has worked wonders.
The weekly check ins feel like a checkpoint to me where I can look back at my progress but also look ahead to how I can push myself further and set new targets.
Oskar has always given in depth and timely replies. I have learnt a lot from all the information I have been given so far.
I have struggled to put into words what Oskar has done for me and my quality of life. Words alone can’t justify what his knowledge and expertise has done for me. I only wish I came across his website 10 years ago. Only God knows what kind of results and shape I would be in now.
Joshua Earl: “I lost 12 lbs. of mostly fat, dropped 4 inches from my waist, and reached a new personal best of 12 pullups on gymnastic rings.”
The reason I hired you is that you’re one of the few coaches out there who are upfront about what us “skinny fat” guys have to deal with. The way you described a typical skinny fat guy matched my body and my experience exactly. Most trainers just give you the same diet plan they give all their clients, then tell you that you’re not working hard enough when the muscle melts away and the fat just sits there. You came out and said, “Yes, this is a real problem, yes, it sucks, and yes if you work hard and have realistic expectations, you can see improvements.”
It was actually kind of a tough decision. I really liked your blog, and everything you were saying about the experience of being “skinny fat” directly mirrored my experience. However I’ve hired coaches before, and tried multiple programs without getting any results. So it was more a decision of, “Do I really want to go down this road again and risk being disappointed?”
The most helpful thing for me was the accountability actually. You helped me make small changes and stick with them long enough to see whether they worked. For example, we fine-tuned my diet. I was already eating fairly close to your recommended diet, but you helped me see that I could still lose fat on a *very* small calorie deficit. This is something that takes 2-3 months to show up. Previously I would panic and cut calories drastically.
You also helped me to see how much training volume I can handle, so I have really stepped up the amount of work I’m doing in my training sessions.
My digestion has improved a *lot* due the diet changes you helped me with.
I lost 12 lbs. of mostly fat, dropped 4 inches from my waist, and reached a new personal best of 12 pullups on gymnastic rings.
I’ve retained more muscle and gained a lot of strength. On previous fat loss efforts my strength typically plateaued and declined due to the heavy calorie deficits.
At first I was pretty surprised at how much you wanted me to eat—I didn’t think there was any way I could possibly lose fat eating that much. Your recommend intake was above what most of the calculators say my maintenance intake is!
However I did lose fat, slowly but very steadily. I was only ever moderately hungry, and I always had energy to hit my training hard.
One benefit I got from eating like this is I now have a good sense for the moderate hunger level I should feel in order to lose weight. I rarely have to track calories now.
The training sessions were challenging but I felt like I was able to recover adequately. I definitely have seen major strength improvements, and got some muscular development in my chest.
This diet approach is very sustainable. Previously I found I had to keep my calories very low (1500 calories per day or less) in order to continue to lose fat. And as soon as I started increasing calories to a reasonable level, the fat came right back. With your plan I’m losing fat a bit more slowly. It’ll probably take me another 6 months to hit the level of leanness that I want to maintain. But since I’m not starving myself to get there, I won’t have the same rebound that I did previously when I ended my diets.
The weekly check-ins were critical. The biggest thing was the accountability—I wanted to show progress every week. It also helped with keeping me from veering off track or into extreme measures. There were a lot of times where I’d go through the week sure that you were going to tell me to make some drastic changes, and you just said, “No, let’s give it another week before we make changes.” So you forced me to take time to see the effects of more gradual changes.
(Side note: I found the weight, waist and arm measurements helpful, but the other measurements were more frustrating than anything. I am pretty good at taking measurements, but it seemed like my hips and chest would swing plus or minus 1″ some weeks, so I pretty much ignored them.)
I was on the “one email per week” plan. You always got back to me within 2 days or so, and your answers were clear and helpful.
The diet and training programs were extensive, clear and easy to follow. I hardly had any questions once I went through them.