How to Build an Aesthetic Body (For Skinny Guys)

Imagine a life where the female gaze undresses you on sight. 

Random women calling you zaddy. 

How? 

My guy — I used to be skinny AF. 

In fact, I was so skinny that I would wear hoodies in the middle of July to avoid exposing my noodle arms. 

But those days have since expired. 

The sacrifice? 

Less than 4 hours a week. 

If you can do that and discipline yourself enough to follow these steps…

You’ll be pulling crushes in less than a year. 

Let’s go boys — 

It’s a lifestyle. 

Everyone and their grandad wants to be jacked, right? 

Yet 99% of guys never start or quit early — 

And Netflix keeps making the big bucks. 

Why?

They don’t GENUINELY love it.

The difference between the men who actually get in shape and the ones who keep flopping is unadulterated passion.

Not lifting routines, perfect macros, or supplements.

None of that matter if you’re MIA. 

So go deeper. 

Find your reasons — 

Fall in love with the process

When the hard work begins to feel like play…

You’ve already won. 

Sessions.  

Once you’re hitting the dojo consistently, apply these two principles to maximize your progress…

#1: Lift every 48 hours

Outside of nutrition, there’s two essentials to muscle growth: 

1. Stimulus 
2. Rest (even King Arnold needs it) 

My solution is a “every 48 hours” regimen that satisfies both. 

It looks like this: 

Day 1: Biceps, back, legs

Day 2: REST DAY

Day 3: Chest, triceps, shoulders 

Day 4: REST DAY

REPEAT

With this, I’ve added 10lbs of muscle mass in the last year. 

Crunch abs on the rest days, and you’re golden. 

#2: Overdrive

In the beginning, even curling water bottles will load up your physique. 

AKA noob gain season. 

But what happens once you hit the plateau? 

Your answer is progressive overload. 

Progressive overload is when you incrementally increase the weight, repetitions, or intensity of your workout. 

Skinny guys who lust for that sweet hypertrophy — focus on the weights.

Personally, I record my lifts on Notes because I’m borderline obsessed. 

But more importantly…

Don’t overdo it. 

You don’t want to be decommissioned in the first round — we’re playing for keeps. 

Chef up. 

A secret for my skinny brothers…

Gains are made in the kitchen. 

Due to our ectomorphic nature, we burn through calories like forest fires. 

This is not a bad thing, but bulking requires… 

1. Ample protein
2. Caloric intake 

Protein needs for men who are weight training is 0.9g–1.0g per pound. 

Sounds like a lot? 

For the longest time, I couldn’t figure out how to hit those numbers while avoiding red meat (I like my arteries).

Then Mr. GPT came around and sh*t was effortless. 

Here’s what gets me to 150+ daily: 

Breaky: Eggs + egg whites, almonds (50g)

Lunch: Black beans + brown rice (30g)

Snack: Hummus, almonds (15g)

Dinner: Lentils (30g)

Snack: Greek yogurt + chia seeds (25g)

Egg whites are my cheat code, but protein shakes come with ~20g too. 

For calories…

Caloric deficit is the #1 reason why skinny guys stay skinny.

So make sure you’re eating enough. 

How? 

Unless you want to scarf down kilos of peanut butter for fun…

• Calculate your total daily energy expenditure (TDEE) 
• Eat slightly above it

Your TDEE is the amount of calories burn in a day. 

Here’s a calculator: 

Caloric surplus equals weight gain — 

Time to cook. 

Disclaimer: This is not medical advice. For informational purposes only. Check with your doctor before starting a new regimen.