Why "just eat more"
fails a pectus body.
Being underweight makes pectus look worse than it is. The evidence-based system for gaining real weight, built around low appetite.
Joined by 1,000+ people fixing their chest without surgery, since 2015
You can't out-train a body
you never feed.
Cartilage, muscle and the shape of your chest all run on what you eat.
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You train, nothing fills out,
and the dip looks worse.
If you have pectus and you're skinny, you know the loop. Here's why it isn't your fault, and why it keeps happening.
Your appetite isn't the wall.
You fought it head-on.
To gain on a low appetite, flip every healthy-eating rule: maximum calories, minimum fullness.
Liquid calories you barely register, small meals, eating by the clock. Strategy, not willpower.
The science this is built on
Built on The Muscle and Strength Pyramid: Nutrition by Dr. Eric Helms, the most rigorous evidence-based framework in the field. Rebuilt for one person - someone with pectus who needs to gain weight, not lose it. Every claim carries a citation you can tap and check.
Transformations
& Real Stories
Read them by rating, or by what people actually got out of it - the transformations, the honest reviews, and the messages that land in my inbox every week.
"I came across your blog about a year ago and I just want to say how much you've changed my life for the better. I thought it was going to be another average article, but the tips you gave were things I hadn't heard of before. Now I've improved so much and im more confident then ever."
"read the blog for months before i actually did anything with it. no coach, no brace, just the stuff in the articles done properly. i feel a lot better now and the photos say the rest"
"Two months in and I've put on 3 kg of muscle. My chest doesn't cave the way it used to when I'm standing relaxed, and that alone was worth it."
"the bell leaves a red ring on your chest the second you take it off, and nobody warns you about that. it fades within the hour and the skin has never been an issue since. 100% satisfied - the sternum sits higher than it has my whole life"
"He knows more about this than the two consultants I paid to see, which says more about them than it does about him. Showed my GP the 9 month photos and he asked me for the website. Half a star off because the time zones make the calls a nightmare from Ireland."
"watched the youtube for six years before i spent a single cent. bought the program, did it properly for 7 months, and the only thing i actually regret is the six years"
"Had the flare since i was about 14 and just assumed that was my ribcage, permanently. Brace plus the breathing drills and my mrs asked when i'd lost weight. I hadn't lost anything, it's just the ribs sitting where they should now."
"first call he told me straight up itd take a year and id hate months 2 through 5. he was right about both lol. 12 months on and my PC is flat. took my shirt off at the beach in january without doing the whole towel thing"
"didnt know you could be breathing wrong for 21 years. thats the whole thing right there. flare started going down on its own once i stopped breathing into my shoulders, which is not what i paid for but ill take it"
"the brace is made really good, i wear it under the t-shirt at school and nobody has noticed in 4 months. my mother was crying when we compare the photos. sorry for my english"
"ive bought like four programs for this over the years and quit every one of them by week two. finished this one. i think its cus you cant move on until you can actually hold the position, so theres never that thing where you're guessing if youre ready or not"
"My son is 15 and had started keeping a shirt on in the pool, which is how I worked out something was wrong in the first place, because he certainly wasn't going to tell me. He would never have stuck with the brace on his own. It was the fortnightly check-ins that did it - he didn't want to turn up with nothing to report. Six months now and the bump has visibly come down. He swims without the shirt."
"I went in wanting to debunk it, honestly. Started opening the citations one at a time and they were real papers that said what he said they said. That is a depressingly low bar and nowhere else online clears it."
Shared with each client's permission.
Did I help you with your pectus?
Share your before & after
Before
After
Before
After
“I'm 32. Everything I ever read said the window on this shuts at 18 and after that you either get cut open or you live with it. Nine months, 5 kg on, 1 cm off the depth. Nobody is more annoyed about the wasted decade than me.”
Before
After
“came in skinny with a deep dip and ribs that stuck out at the bottom. six months, 4kg up. funny thing is nobody says anything about the dip, its the flare going down that people actually noticed”
Before
After
“I'm 52. I have both a bump and a dip, which I'm told is unusual, and I've had the pair of them since I was a boy. Nine kilos off in five months and for the first time my chest looks like one chest. I did not expect to be sorting this out at my age, but there we are.”
PE pectus excavatum · PC pectus carinatum · RF rib flare
Drag each slider to compare.Tap any case to open and compare. Published only with the client's written consent.
Set the number.
Run the loop.
The whole program becomes one repeatable cycle you start this week. It isn't a rigid menu. It's a set-track-adjust loop that corrects itself as it goes, so it works for any body.
Start gainingEstimate maintenance, add your surplus (most skinny beginners start at +300–500 calories), hit the number and your protein target every day. Buy the blender. Get the staples in the house.
Compare weekly-average weight. Gaining ~0.25–0.5% of bodyweight a week? Hold. Flat? Add ~250 calories a day (easiest as one extra shake) and re-check. Keep training hard so the food becomes muscle.
Loosen strict tracking, keep the anchors: shake times locked, tinned fish and milk always stocked, eat by the clock. Re-assess maintenance as you get heavier and nudge calories up.
Progress photos, tape measurements, then the next block. The loop, run patiently for months, is how a skinny pectus frame fills out.
Everything the program
gives you.
What's in the program
One document, front to back: from the number that decides everything to the habits that make it stick. Long on purpose. This is the one guide a skinny pectus person actually needs.
- Start
- Part 1Start here01–04
- 01How to use this program
- 02The nutrition pyramid
- 03Why weight gain is the missing lever
- 04Why pectus people are skinny
- Part 2Part 1 · The foundation05–06
- 05Energy balance and the surplus
- 06Find your calories - the quick estimate and the accurate way
- Part 3Part 2 · The macros07–08
- 07Protein - the build material
- 08Carbs and fat - the fuel
- Part 4Part 3 · The low-appetite playbook09–12
- 09Why you can't eat enough
- 10The Blender Protocol
- 11My plate - sardines and the blend
- 12Calorie-dense food lists
- Part 5Part 4 · Put it together13–18
- 13Meals, timing and frequency
- 14Supplements - the short list
- 15Train to build the frame
- 16Gaining + your correction work
- 17The 12-week gain plan
- 18A worked example, step by step
- Part 6Part 5 · Make it stick19–25
- 19Track progress and when to adjust
- 20Sleep and recovery
- 21The mental game
- 22Stay healthy while you gain
- 23Common mistakes
- 24Gaining on a budget
- 25Beating the bloat - eating big comfortably
- Finish
Every research claim has a lime citation number you can tap to see the exact study - 65+ of them, listed in full in the reference section.
I had it. I fixed it.
Now I help you do the same.
I'm not writing this as a doctor looking at a scan. I had the sunken chest, the flared ribs, the shirt that stayed on at the pool, and nobody could tell me what actually works.
Years of consistent, non-surgical training made mine unnoticeable. Everything on this page exists because I needed it to exist ten years ago.
I tested all of it on my own body first, then refined it every time someone hit a wall I had not planned for.
Featured in Healthline · Level 5 DUKE Institute Certified Personal Trainer (ISSA) · Specialised in pectus excavatum, carinatum and rib flare.
Medical reviewer
Prof. Dr. Mustafa Yüksel, MD is the medical reviewer for the mrpectus correction plans. He checks the clinical claims they make.
Thoracic surgeon, founder of the Chest Wall International Group
What each path
actually costs.
Not in dollars. In time. Side by side, honestly.
Who should eat this way,
and who really shouldn't.
This is education, not medical advice. If you are underweight or have any heart, lung or digestive condition, get cleared by your doctor first.
No surprises between
you and starting.
No waiting on a reply, no onboarding call, nothing to install.
Food is the lever
nobody's pulling.
One payment, lifetime access, free updates forever. You pull this lever three times a day, every day - it feeds every workout, every vacuum bell session, every rep of correction work you already do.
Try the whole thing for 30 days. Use it, and if it isn't what was described, message me for a full refund, no questions asked. The risk stays with me, not you.
Common questions.
I get full after a few bites. Will this actually work for me?+
That exact problem is the reason this program exists. Three moves fix it: drink more of your calories (shakes barely register on fullness), eat 4–6 smaller times a day instead of 3 big plates, and pick the densest version of every food so small volume carries big calories. The whole of Part 3 is that playbook, with recipes and food lists.
Won't I just get fat?+
Not at the right pace. Keep gain to roughly 0.5–1.5% of bodyweight a month, hit your protein, keep training, and the research shows most of the gain is muscle. People get fat by force-feeding way too fast or eating junk with no protein and never lifting - the program is built to avoid both.
Do I really need a blender?+
If your appetite is low, it's the highest-leverage $40 you'll ever spend - more useful than any supplement. Liquid calories barely register on fullness, so a blender gets hundreds of quality calories down in minutes when a plate would defeat you. A homemade shake also beats any commercial mass-gainer on cost, quality and control.
I've tried eating more and nothing happened. How is this different?+
Two things were probably true: you ate less than you think (counted honestly, almost everyone does), and your metabolism quietly burned off part of the surplus - research shows a 10-fold difference between people fed identical extra calories. The program handles both: a real tracking method, and a simple rule - add ~250 calories and re-check every two weeks until the scale moves.
Is this for PE, PC or rib flare?+
All of them. Calories, protein and the low-appetite playbook work the same regardless of which way the chest goes. The research on the skinny build is strongest for pectus excavatum, but the system itself is condition-agnostic, if you have a pectus chest and can't gain, it's for you.
Is this a meal plan?+
No, and on purpose. A rigid menu breaks the first time it meets your kitchen, your budget or your food culture. You get the formulas (your calories, your macros), the food lists, the shake recipes and the daily structure - then you build it from food you actually eat. There's a fully worked example so you can copy the process step by step.
How does this fit my vacuum bell, brace or workout program?+
They're the stimulus; this is the building material. Keep your correction plan exactly as prescribed and layer this eating system on top - fed properly, the same training finally produces visible muscle. There's a dedicated section on combining gaining with correction work, including around surgery.
What supplements will I need to buy?+
Almost none. That's one of the honest parts. Creatine (~5 g a day, a few dollars) is the only supplement with strong evidence, and protein powder counts as convenient food, not magic. The program tells you to skip mass-gainers, BCAAs and test boosters and put the money toward real food.
I'm a teenager. Is this safe for me?+
The program has specific guidance for teens: focus on eating enough quality food rather than aggressive bulking - your body is primed to grow and good nutrition supports both height and muscle. Involve a parent and your doctor in any big changes. If you have any heart or lung involvement from the pectus, get cleared first.
How long until I see a difference?+
The scale moves within 2–3 weeks once you're truly in a surplus. Visible muscle that changes how the chest reads takes months of consistent gaining and training, and slow is exactly what keeps the gain lean. The program asks you for three honest months before you judge it.
How do I get access after checkout?+
Straight away. The moment your payment clears, an email goes out with your link and the password that opens it - usually inside a minute. You type the password once on a device and the page just opens from then on. There is no app, no download and no file to lose: it lives at a fixed web address, so you can bookmark it, read it on your phone between sets, or print the whole thing if you would rather have paper. Anything I add or rewrite later appears on that same page and I email you to say so - free, for as long as the page exists. If nothing has arrived in ten minutes, check spam, then message me and I will send it over myself.
What if it's not for me?+
Email me inside 30 days and you get your money back, no explanation needed. Eating plans are personal, and if this one doesn't suit how you live, keeping your money would be a bad trade for both of us.
Three honest ways forward.
Take the free 1-minute assessment and get a straight answer for your condition and severity.
Take the assessment →The chat bubble in the corner reaches me directly, ask anything about your case before you decide.
Try the whole thing. If it isn't right for your chest, every dollar comes back.
Start risk-free →Feed the frame.
Fill the chest.
The evidence-based gaining system built for a pectus body and a low appetite: your numbers, the Blender Protocol, the 12-week loop, and the habits that make it stick. One payment, yours forever.
Start gaining
P.S. If you've read this far, part of you has already decided. The only thing you can lose by trying is the version of next year where nothing changed. - Mihail
