From Skinny to Buff in One Year


From Skinny to Buff in One Year – Introduction
This post was published on as a guest post written by me. 

Hello guys! My name is Philip Braselmann (@manosphorium on Twitter) and I am the proprietor of, a blog about curing depression through masculinity. Some background about me, I was always skinny, and it actually changed a year ago, I can now eat some chocolate and gain a kilogram, it’s incredible how fast it can change.

Anyway, I always considered myself a hardgainer, I bet you guys know what a hardgainer is, for people that don’t know what a hardgainer is: A hardgainer is someone that has trouble gaining weight for whatever reason.

And most people that think that they eat a lot think that they are hardgainers, which is usually not the case.

I thought I ate a lot but I didn’t, I even thought that going to the gym 3 times per week is a lot. Don’t get me wrong, that is a good number, but it is the absolute minimum to maintain your muscle after you have developed the first muscles (which you will get very fast in the first year).

Anyway, I tried it for 6 months but nothing happened, I started using protein powder because I thought that is the missing ingredient which I need to make some gains. 

My body didn’t change and I broke up with the gym and stopped bodybuilding. I tried it again and again but I never built any muscle…

It was only after my ex from 3 years ago broke up with me where I made a decision that would change my entire life: “now I will hit the gym till I die” and that is the correct mentality to have, because if you stop going to the gym, you will lose all your muscles that you will have built after a year.

You will have to go to the gym for your entire life if you want to build muscle and keep the muscle, most people think that visiting the gym a couple of times is enough to get buff, but that’s wrong, they don’t even know that it is a lifetime commitment.

However, I then ate till I puked, no joke, I remember these days quite well, I didn’t even eat that much these days, It’s what I normally eat nowadays. Back then my weight was 60KG on 1.80m I weight 90KG on 1.90m today.

From Skinny to Buff in One Year The Comparison

If I don’t eat every 2 hours my stomach will murder me and I will feel like a third world person that didn’t eat something nice in a year. I didn’t even care what I ate (which was a mistake)… BUT I gained weight, I realized that I can gain weight!!! I have built an incredible amount of muscle but also tons of fat because I ate donuts and ice cream like some corrupt cops.

One of the hardest years of my life, I lost all my hair that year, but I got Buff, a new man, rebuilt, reformed, harder, stronger and determined, through valor I attained my freedom.

After experimenting with bulking diets, low-carb diets and several recompositions I came to the conclusion that not giving a fuck about what you eat is a good recipe to get fat, but it’s very stress free, for me personally I just have too much to do every day to follow incredible diets, I am following simple diets and prepare my food for 5 days and put that in tupperware, I don’t give a fuck about the taste.

I recommend that to every skinny person, you will get fat, but once you realize that you can gain weight, you will start to realize that you can build serious muscle and that you are not a hardgainer… That is an enlightenment for someone who was also skinny for his whole life, for someone who never managed to gain weight.

If you plateau in your training or feel weak, then it is time to add more calories, for example 1xpotatoe or 1x cup of rice, if you still feel like shit then you need to take a break for a week and try again, if that still doesn’t help, then you need to add another 100kcal till you become fitter again and have more strength in the gym again.

The golden ratio of visiting the gym is 4x per week, 3 is not ideal, and 5-6 is just too much for people that work 60 hours per week. I also didn’t make more gains when I went to the gym 5-6 days per week. Additionally, you will also not burn out from the mental stress as 4x per week is absolutely enjoyable.

The Diet
Meal 1 – (Upon awakening) 4 whole eggs, 1 cup of oats, 1 cup of milk.

Meal 2 – 6 oz of chicken (200g), steak or fish + 1 Potato or a cup of rice.

Meal 3 – A cup of milk+ 1 teaspoon of peanut butter, 1 piece of fruit, 2 handfuls of mixed nuts.

Meal 4 – 6-8 oz of chicken (200-300g), steak, or fish, 1 cup of rice or 1 potato, salad with a dressing of your choice.

Meal 5 – 1 Cup of oats, 3-4 slices of pineapple, 2 handfuls mixed nuts.

I would start with that, if you have problems eating that, then you definitely know that you don’t eat enough. If you can eat that and don’t make any gains then I would add 1 more cup of rice or 1 more potato. If you still don’t make more gains then add additional 100 grams of steak and + 1 cup of rice or 1 more potato.

If you feel strong in the gym, then you gotta stay with the amount of food that you currently eat, and yes, you can eat cheat meals once per week, but that doesn’t mean that you can feast the whole day, one fucked up meal only.

About the Training Routine
This is my split routine which is of course based on the 4 days of training per week as I think that this is the golden ratio for everyone who wants to build a good amount of muscle. You can choose how many sets and reps you do, I recommend a rep range of 12 x 3 sets (for all exercises). You can download the workout routine here for free! 

Monday: Legs/Abs (Click to download Monday’s routine)
That means: Squats, Leg press, Leg curls, Calve raises + 10 Minutes of abs training, etc.

Tuesday: Chest/Biceps (Click to download Tuesday’s routine)
That means: Benchpress, Dumbell Incline Benchpress, Dips, Skull crushers, Triceps pulldowns on the cable, etc.

Thursday: Back (Click to download Thursday’s routine)
That means: Pull-ups, Dumbell rows, T-Bar pulls, etc.

Friday: Shoulders/Triceps (Click to download Friday’s routine)
That means: Seated barbell shoulder presses, Dumbell shoulder raises, etc.

About supplements, I think too many people overrate them, Protein powder, Creatine, BCAA, Weight gainers… it’s all crap, the only useful supplements are multivitamin tablets as they provide you with all the nutrients that you can not gain through a simple diet.

You will get enough protein, BCAA, and sugar through eating enough, no need for supplements. I drank protein powders in the beginning and they were absolutely useless and besides that, I also got diarrhea from that shit because your stomach can only handle so many proteins at a time.

I know that when I eat over 40grams of proteins at a time that I am gonna shit all over the place. I only take multivitamin tablets and modafinil, but modafinil is for a different purpose.

Eating meat will give you the proteins that you need, Eating carbohydrates will increase your weight and fill up the glycogen stores in your muscles that give you power and the multivitamin tablets will take care of all the other micronutrients.

Let’s Talk About Equipment That I Consider Essential for the Gym.
Basically, you don’t need anything, but some really enhance your workout. You don’t need shoes to optimize your workout, you don’t need a super awesome sports bag or jogging pants, what you need are finger free gym gloves with wrist stabilizers.

Why you need those? To feel the weight. If your hand burns then it will be hard to concentrate on the weight and your set will be ruined. The wrist stabilizers will also protect skinny wrists from injuries.

Some people think they are “manly” when their hands are fucked up because it shows that they worked like a hard working man would, being buff will show the same.

Also, I can not do pull-ups or deadlifts without them because when your hands are burning you can forget those exercise as your hands will simply hurt too much and you will not be able to concentrate on the exercise.

This is What You Need to Get From Skinny to Buff
In one year you can completely change yourself, even when you already build your first huge bulk of muscle! On the left picture you see the gains I made after a year of working out in the gym and I weigh around 70kg there. On the right picture, I weight 78kg, just with abs and bigger arms, and it only took a year to get there!

From Skinny to Buff in one Year Comparison 2

1. Follow the diet that I posted and adjust it till you recognize an increase in your weight.

2. When you gain weight it is time to maintain the calories.

3. if you reach a plateau or don’t have enough power to increase the weight then it is time to add another 100kcal to the diet.

4. Work out 4x per week and use my split training. (For more questions about that just leave a comment here on this post, the comment form is at the bottom, just scroll down).

5. Buy multivitamin tablets and gym gloves.

6. Listen to my Badass high IQ + high Testosterone Playlist (Not for politically correct faggots as it involves a lot of sexism, hate, and violence).

Here is My High IQ + High Testosterone = Masterrace Playlist.

There is a lot of hip-hop in there, a lot of metal, some electro stuff and soundtracks and also some very inspirational and passionate classical orchestra music. There are also violent videos in my playlists + speeches. If you don’t like them, you have tiny balls 😉

Thanks to for allowing me to post here, I think he has a lot of potential because his body transformation is very impressive + he writes very good content, that shows me that he got a high IQ and high testosterone… And I consider high IQ + high T = Masterrace.

Riseandclaim picture

About the Post Author 
Philip Braselmann was born 1990 in Germany and suffered from depression for 12 years after being diagnosed with essential tremor. He slowly learned to cope with it and went the normal route that every man walks. After his girlfriend cheated he was depressed again and decided that he is going to live a good life. It took Philip another year to realize that masculinity was the answer to getting rid of his depression. He loves Modafinil, working out and building his Business.

By | 2017-09-20T07:39:37+00:00 June 30th, 2017|Fitness|2 Comments


  1. Philip Braselmann July 9, 2017 at 3:49 pm - Reply

    Let’s see if you can see comments now 😉

    • Peter July 11, 2017 at 7:28 am - Reply

      Great success!

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