2 month skinny to muscle transformation

2 Month Skinny To Muscle Transformation: How To Do It With Before And After Pics

Going for a complete skinny to muscle transformation in as little as 2 months is a big undertaking. Can it even be done? Or have you been sold another unrealistic fitness dream?

It is almost impossible to transform from skinny to muscular in 2 months. Although a noticeable amount of muscle can be gained in just 60 days, this is not enough to be considered a complete body transformation.

I stress the words” noticeable amount of muscle”.

You can still build an aesthetically-pleasing physique in 2 months. But don’t expect to get jacked like a bodybuilder!

My 2 month skinny to muscle transformation.

Disclaimer: “transformation” can mean different things to different people. I share my own “transformation” story below to share the standards that I’m referring to.

Update: there seems to be a lot of interest in a 3-month skinny to muscle transformation. This article also reveals the majority of what a skinny guy can achieve in 3 months (but obviously with more muscle gained over the extra month).

Equipment Mentioned In This Post

If you’re interested, here’s the equipment I used to achieve my skinny transformation!

My 2 Month Skinny To Muscle Transformation Story

How I transformed from skinny to muscular in 2 months.

My skinny to muscular transformation took multiple bulk-cut cycles over an 18-month timeframe.

I’ll begin with my own skinny guy transformation story.

Hopefully, this will give you an idea of exactly what you can realistically achieve in your own journey in bulking up.

I had been your stereotypical skinny “hardgainer” for all my teens and early twenties.

How skinny?

A male at 130lbs and 5’6″.

Nothing to brag about is it?….

Before pics showing that I used to be a skinny guy.

Here’s me as a skinny guy before my transformation!

This was an extremely frustrating period for me.

I just couldn’t gain any noticeable weight despite doing all my daily garage bicep curls and downing protein shakes!

The numbers on the scale just wouldn’t budge!

So I began researching the heck out of bodybuilding, muscle gain principles, strength-building, blah blah.

My initial bodyweight program transitioned into dumbbells and resistance bands. This was the first breakthrough moment in my skinny-to-muscle transformation journey.

You can find out how I used dumbbells to build muscle at home here and how I used resistance bands to gain strength here.

I started bulking with dumbbells, resistance bands, and bodyweight exercises at home to build muscle.

I dirty bulked with a bodyweight, dumbbell, and resistance band program. I highly recommend the PowerBlock dumbbells.

Combined with a dirty bulk diet, I managed to gain my first 10lbs of body weight in 2 months using dumbbells and bands.

Admittedly, only half of the weight gain came from lean muscle whilst the other half was from body fat (excessive fat gain is one of the downsides to dirty bulking!).

After pics showing the results of my 2 month (60 days) skinny to muscle transformation.

My arms grew bigger and my shoulders broadened!

Whilst this was by no means a full-blown skinny-to-muscle transformation, the results were still highly visible and noticeable!

Can Skinny People Transform Their Body In 2 Months?

As a guy who thought I’d be forever skinny, I was extremely happy with gaining 10lbs in 2 months.

This was by no means the most impressive “transformation” in the world. But it was definitely noticeable.

I mentioned previously that a lot of the weight gained was from body fat as well as muscle gain.

And this was due to the dirty bulking diet that I followed (around 20% calorie surplus).

So what would happen if you followed a less aggressive bulking method?

What can you achieve, with say, a lean bulking approach of around 5-15% surplus calories?

Check out the Private Pianist’s 2-month skinny to muscular transformation below to find out!

Here’s the Private Pianist’s 2-month skinny guy transformation story!

You can see that he’s not exactly “jacked” like a bodybuilder.

But he’s certainly gained himself an impressive amount of lean muscle. His skinny body generally looks more muscular, toned, and athletic.

You can also find more 60-day muscle transformation stories from skinny guys on Reddit:

  • Skinny Timmy – gained 20lbs/10kg of total body weight in 2.5 months.
  • Swerve purposefully – turned a typical skinny fat body into a lean and muscular physique.

Evidently, it’s possible to build a significantly bigger and stronger physique in just 60-days (2 months) as a skinny person.

Additionally, it’s not unusual that skinny people find it easier to gain muscle compared to trained or overweight people.

But just don’t expect to turn your scrawny frame into a jacked bodybuilder-like physique…

Skinny guys can gain an additional ~2lbs of muscle in a 3-month skinny to muscular transformation.

You can go to my other article for my best tips to transform from skinny to buff!

Training Tips For A 2 Month Skinny To Muscle Transformation

Update: tips also apply for a 3-month skinny to muscular transformation.

Here are my best workout tips for a skinny guy to achieve the best 2-month muscle gain transformation possible:

  1. Focus on the compound lifts. Classic examples include the 5 big lifts; bench press, shoulder press, barbell row, deadlift, and squat. They work multiple muscles at once. Combined, they’ll hit every muscle in your body. These are the most efficient muscle-building exercises for skinny people.
  1. Lift at least 80% of your 1RM. Your 1-rep max is the maximum weight you can lift for a single repetition on any given exercise (find yours at Strength Level). Ensure you lift a minimum of 80% of your 1Rm for each exercise to ensure you’re lifting heavy enough to build muscle and strength.
  1. Progressive overload regularly. Adding weight is the easiest way to overload. This keeps your muscles adapting and growing as you come stronger. Aim to overload at least once per week as a skinny beginner.
  1. Use a full range of motion. Studies show that lifting with a full ROM leads to the greatest muscle activation and growth stimulus. In a bench press example, make sure the bar touches your chest before pressing up. In a squat example, make sure your thighs reach parallel to the floor before squatting back up. Half reps are not conducive to muscle gains!
  1. Stay in the 5-8 rep range. I prefer lifting in the 5-rep range for maximal strength development with muscle gains. Lift heavy for those 5 reps. Do not exceed 8 reps per set.
  1. Do not exceed more than 5 sets per muscle per workout. A 2018 study showed that exceeding 5 sets per muscle per workout does not confer added muscle growth benefits. Save your time and effort for another workout!

These tips also apply to any skinny people looking to undertake a 3-month muscle transformation!

You can check out my other post to find a complete workout plan for skinny guys to get muscular (the program that I currently recommend having gleaned more experience and knowledge over the years).

Nutrition Tips For A 2 Month Skinny To Muscle Transformation

Update: tips also apply for a 3-month skinny to muscular transformation.

Here are my best nutrition tips for a skinny guy to achieve the best 2-month muscle gain transformation possible:

  • Eat at least 1g of protein per lb of body weight. Exact daily protein recommendations vary depending on sources and training goals. But the consensus is ~1g of protein per lb of body weight per day. So a 140lb skinny guy should be getting at least 140g of protein every day!
  • Choose between a dirty or lean bulk. The former is more suitable for very skinny guys and can help you build more muscle at the expense of more fat gains. The latter is better for skinny-fat guys. It won’t help you gain as much muscle but the mass gained will be much leaner.
  • Spread your daily calories over 4+ meals. This can help you take in your target calories without feeling overly bloated from one particular meal.
  • Prioritize eating calorie-dense foods. Again, this is an effective way to meet your calorie targets without getting bloated. Examples include sugary fruits, candy, mass gainer shakes, etc.
  • Consume liquid calories. A homemade mass gainer shake/smoothie can easily pack over 1000 calories in an easy-to-consume meal replacement.
  • Ensure pre- and post-workout meals are eaten. These are two of the most important meals for any skinny guy looking to achieve a 2-month skinny to muscle transformation. A nutritious meal packed with calories and protein can fuel your workout and muscle recovery, respectively.

These tips also apply to any skinny guy looking to undertake a 3-month muscle transformation!

You can check out my other post for the biggest signs that your muscles are growing!

How Much Muscle You Can Gain In 2 Months

A skinny beginner can build around 5 pounds (2.5kg) of muscle in 2-3 months. This is based on the maximum muscle gain rate of 2 pounds per month. Final results will be heavily influenced by training and diet discipline.

So that’s around 4lbs of muscle in 2 months.

And that’s only if you are disciplined and follow an effective bulking program.

Any weight gained over that and chances are it will be from fat rather than muscles.

It’s still possible to get bigger in 2 months as a skinny guy. As I said before, I put on 10lbs in 2 months.

But just realize that half of it was fat and the other half muscle.

Depending on how skinny you are, that may not be a bad thing in your 2-month muscle transformation.

Overall, the fat combined with muscle gave the illusion of a much bigger physique!

You can gain an additional ~2lbs of lean mass in a 3 month skinny to muscle transformation.

You can go to my other post to find out exactly how long it takes to go from skinny to muscular!

Equipment Used To Achieve My 2-Month Skinny To Muscular Transformation


I’ve shared my 2 month skinny to muscle transformation.

Update: Additionally, I’ve updated the article to include details on what a skinny person can achieve in a 3-month muscle transformation (hint, it’s similar to what you can achieve in 2 months).

Whilst 2 months (60 days) is generally insufficient to completely transform your body, you can still gain a noticeable amount of muscle by following the tips I shared!

Make sure you lift heavy, overload, and eat a good bulking diet to increase the likelihood of success.

You can either go on a lean bulk (for skinny fat guys) or dirty bulk (for very skinny guys).

If you’re a skinny person looking to get muscular, how will you be doing?

Let me know in the comments!

You may also be interested in the downloadable Kalibre Blueprint PDF which details exactly how I gained 40lbs of lean muscle (it’s 100% free!). It details the exact exercises and nutrition I used to go from skinny to ripped!

Thanks for reading guys!

Peace Out,


(Biochemistry BSc, Biomedical Sciences MSc, Ex-Skinny Guy)

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