3 YEAR TRANSFORMATION BREAKDOWN | PART 1
186 cm | 6''1
63 kg → 79 kg
19% BF → ~10%
INTRODUCTION
You can read my backstory in my previous post.
I’m going to make a series of long guide posts where I describe absolutely honestly everything I personally used during my three year transformation. All methods, all details. If you’ve already heard some of this on this forum, sorry. I’m writing this to share my personal experience. Maybe someone will find it useful. And sorry for my English, it’s not my native language.
I’m not a specialist and I’m not positioning myself as one. I’m just a guy sharing what worked for me.
Why you should never blindly listen to advice and trust your own head
I’ve always been annoyed when some random old woman or random man or woman tries to give me life advice.
Let me say it straight. When someone tries to teach you how to live and they don’t even have serious results in their own life, you should question why you’re listening to them at all. I’m talking about people looking down on you and acting superior. Of course there are exceptions. If you’re training boxing, your boxing coach should give you advice. If you study music or art, your teacher should guide you.
But 99 percent of life advice from random people is useless.
Even parents, relatives, friends. If there are no visible results behind their words, why take them as truth?
If you think you’re an idiot and you need someone to guide you, chances are the person guiding you is just another confused human being. That applies to me too.
Most people cannot think logically or analyze information objectively. That’s why media manipulation works so easily. People don’t even notice contradictions.
So how are these same people supposed to guide your life?
Think for yourself.
INTERLUDE
Society wants you average. Or what intrasexual competition really is.
Society doesn’t like strong men.
Society doesn’t like beautiful people.
Society doesn’t like rich people.
And the state definitely doesn’t.
This has always been true.
You need to understand this not to get depressed, but to understand how to compete in reality.
In the Western internet there’s a term called gatekeeping. It means hiding useful information so others cannot benefit from it. Keeping advantages for yourself.
Nobody tells you the full truth about success, money, appearance. Especially not about appearance.
No truly rich person tells the full blueprint. If they do, it’s usually half-truths.
I’m not pretending I’m some saint. I just want to be transparent here.
If you are ugly and weak, you are compliant.
If you are ugly and weak, you are not a competitor in sexual selection.
Reproduction is the strongest instinct in any species. Homo sapiens included.
If you are successful, attractive, intelligent, wealthy, you are competition. Subconsciously people react to that.
If you ever wondered why someone hates you for no reason, that’s often the reason. You are ahead in some dimension.
Women compete with each other the same way. It’s not just men.
Once you see it, you stop taking it personally. You just smile and move forward.
Yes, it sounds harsh. But once you accept it, you become stronger.
APPEARANCE
The only thing that saved me from acne
Consult a doctor. This is not medical advice.
Skincare routines, expensive creams, acids. For real acne, it’s mostly cope.
If you’re tired of spending money every month and seeing no real change, I get it.
Most influencers promoting overpriced cosmetics either sell it themselves, get affiliate cuts, or just get paid to advertise. They don’t care what works.
What actually fixed my acne:
Accutane / Isotretinoin
Commercial name for isotretinoin. A synthetic retinoid used for severe and chronic acne.
Dosage: 0.5 to 1 mg per kg of bodyweight
Duration: 2 to 6 months
It shrinks sebaceous glands and attacks the root of the problem.
For acne scars, it’s different. I recommend retinol or tretinoin for texture improvement, but don’t expect miracles.
For active acne, isotretinoin was the only thing that truly worked for me.
What to do if you’re balding | Full guide
Consult a doctor. Not promoting illegal substances. Educational purposes only.
Let’s be honest. Dermaroller alone won’t save your hair. Biotin won’t reverse androgenetic alopecia.
Liquid minoxidil works but is annoying. Red skin, dryness, smelling like alcohol.
What actually works:
Finasteride or Dutasteride + Oral Minoxidil + GHK-Cu
Finasteride
1 mg daily
Long term
Results in 3 to 6 months
Dutasteride
0.5 mg 2 to 3 times per week or daily
Stronger DHT blocker
You don’t combine finasteride and dutasteride. Dutasteride is for cases where finasteride doesn’t work.
Oral Minoxidil
2.5 to 5 mg daily
Stimulates growth
GHK-Cu
Topical copper peptide
1 to 2 times daily
Base should always be finasteride or dutasteride.
Then depending on budget, add oral minoxidil and possibly GHK-Cu.
Minimal effective combo in my opinion: finasteride + oral minoxidil.
Block DHT. Stimulate growth.
Also, use conditioner. Keratin-based works well. Don’t destroy your hair with bad barbers. For styling, clay plus sea salt spray gives volume.
Guide to facial contrast and coloring hair, brows, lashes
If you want to emphasize your bone structure without surgery, work on contrast.
General rule: darker tone equals more contrast.
Hair color.
If you’re blonde or light brown and don’t have extremely strong bones, going darker brown often increases definition.
Jet black can look too harsh on pale Slavic/european types. I tested it myself. Too extreme. Ni**ermaxxing
If you have darker skin or Asian phenotype, black can work better.
Skin tone.
Slightly darker skin increases contrast. Options:
Moderate sun twice a week
Careful tanning bed use
Light bronzer
Self-tanner
Don’t overdo it. Pale guys going too dark look unnatural. Darker phenotypes should also be careful not to kill harmony.
Melanotan is not worth the side effects in my opinion.
Coconut oil before sun exposure can enhance tanning. Hydration and coconut water help maintain it.
Light blush can give a healthy look if subtle.
Brows.
Light skin usually looks better with dark brown or dark grey brows.
Darker skin works well with black brows.
Use proper dye. Protect surrounding skin with cream. Apply carefully. Wait 15 minutes. Wash off.
Lashes.
Black lashes improve eye area contrast. Apply carefully. Don’t get it in your eyes.
These small changes alone can put you ahead of most guys around you.
How to fix facial bloating in 24 hours
Not medical advice.
Even if you have good bone structure, if it’s covered in fat and water retention, it won’t show.
Problem is multi-factorial. Fat, water, hormones.
Before giving up and thinking you’re ugly, get below 12 percent body fat and control water.
My strategy:
1. Caffeine. I personally use high amounts, but stay around 200 mg. No sugar.
2. No sugar. Zero cola instead of regular.
3. Reduce salt.
4. Monitor dairy if you’re sensitive.
5. Cut trans fats and junk food.
6. Caloric deficit. Around 2000 kcal for many men depending on size.
7. Cardio twice per week, 30 minutes.
8. Strength training. After heavy leg day my face always looks sharper next day.
9. Coconut water. High potassium, low sodium. Great for balance.
10. Vitamin C. Mild help.
11. Drink water. Minimum 2 liters.
12. No alcohol. It destroys your face next day. Beer especially.
13. Magnesium. Helps with relaxation and balance.
14. Sleep 7 to 8 hours.
15. Cold showers and swimming. Cold exposure burns calories and reduces inflammation.
16. 18+ but my ciggs and nic patches definitely help me to make my face sharper
idk how it works, but it works
If you control these for 24 hours before photos, you can look significantly sharper.
GYM-MAXXING | Mentzer Method
Here’s the part that will trigger some people.
I realized at 21 that what my first gym coach told me didn’t work for my body.
High reps for hours. Endless sets. Living in the gym.
For me, that was useless.
The best system I found is based on Mike Mentzer’s high intensity philosophy.
One all-out working set to failure per muscle group per week.
That’s it.
I train full body once per week.
One maximal working set per muscle.
30 minutes cardio after.
1 to 2 additional short runs during the week.
Total around 2 hours weekly.
From skinny to solid without living in the gym.
Research shows minimal difference between one maximal set and many sets when intensity is equal.
Training is stress. Stress requires recovery. If you constantly destroy your nervous system and joints, how do you expect to grow?
Yes, you still need proper nutrition and protein. That’s obvious.
But more volume is not always better.
Before you get angry, test it for 8 to 12 weeks.
This was my first post in this series. I kept it relatively safe but legitimate. In the next posts I might discuss some compounds, roids and structural methods I used to make my face sharper and bones more pronounced.
Thanks for reading and have a good day. ;-) Will write new hardmaxxing post in few days ...
186 cm | 6''1
63 kg → 79 kg
19% BF → ~10%
INTRODUCTION
You can read my backstory in my previous post.
I’m going to make a series of long guide posts where I describe absolutely honestly everything I personally used during my three year transformation. All methods, all details. If you’ve already heard some of this on this forum, sorry. I’m writing this to share my personal experience. Maybe someone will find it useful. And sorry for my English, it’s not my native language.
I’m not a specialist and I’m not positioning myself as one. I’m just a guy sharing what worked for me.
Why you should never blindly listen to advice and trust your own head
I’ve always been annoyed when some random old woman or random man or woman tries to give me life advice.
Let me say it straight. When someone tries to teach you how to live and they don’t even have serious results in their own life, you should question why you’re listening to them at all. I’m talking about people looking down on you and acting superior. Of course there are exceptions. If you’re training boxing, your boxing coach should give you advice. If you study music or art, your teacher should guide you.
But 99 percent of life advice from random people is useless.
Even parents, relatives, friends. If there are no visible results behind their words, why take them as truth?
If you think you’re an idiot and you need someone to guide you, chances are the person guiding you is just another confused human being. That applies to me too.
Most people cannot think logically or analyze information objectively. That’s why media manipulation works so easily. People don’t even notice contradictions.
So how are these same people supposed to guide your life?
Think for yourself.
INTERLUDE
Society wants you average. Or what intrasexual competition really is.
Society doesn’t like strong men.
Society doesn’t like beautiful people.
Society doesn’t like rich people.
And the state definitely doesn’t.
This has always been true.
You need to understand this not to get depressed, but to understand how to compete in reality.
In the Western internet there’s a term called gatekeeping. It means hiding useful information so others cannot benefit from it. Keeping advantages for yourself.
Nobody tells you the full truth about success, money, appearance. Especially not about appearance.
No truly rich person tells the full blueprint. If they do, it’s usually half-truths.
I’m not pretending I’m some saint. I just want to be transparent here.
If you are ugly and weak, you are compliant.
If you are ugly and weak, you are not a competitor in sexual selection.
Reproduction is the strongest instinct in any species. Homo sapiens included.
If you are successful, attractive, intelligent, wealthy, you are competition. Subconsciously people react to that.
If you ever wondered why someone hates you for no reason, that’s often the reason. You are ahead in some dimension.
Women compete with each other the same way. It’s not just men.
Once you see it, you stop taking it personally. You just smile and move forward.
Yes, it sounds harsh. But once you accept it, you become stronger.
APPEARANCE
The only thing that saved me from acne
Consult a doctor. This is not medical advice.
Skincare routines, expensive creams, acids. For real acne, it’s mostly cope.
If you’re tired of spending money every month and seeing no real change, I get it.
Most influencers promoting overpriced cosmetics either sell it themselves, get affiliate cuts, or just get paid to advertise. They don’t care what works.
What actually fixed my acne:
Accutane / Isotretinoin
Commercial name for isotretinoin. A synthetic retinoid used for severe and chronic acne.
Dosage: 0.5 to 1 mg per kg of bodyweight
Duration: 2 to 6 months
It shrinks sebaceous glands and attacks the root of the problem.
For acne scars, it’s different. I recommend retinol or tretinoin for texture improvement, but don’t expect miracles.
For active acne, isotretinoin was the only thing that truly worked for me.
What to do if you’re balding | Full guide
Consult a doctor. Not promoting illegal substances. Educational purposes only.
Let’s be honest. Dermaroller alone won’t save your hair. Biotin won’t reverse androgenetic alopecia.
Liquid minoxidil works but is annoying. Red skin, dryness, smelling like alcohol.
What actually works:
Finasteride or Dutasteride + Oral Minoxidil + GHK-Cu
Finasteride
1 mg daily
Long term
Results in 3 to 6 months
Dutasteride
0.5 mg 2 to 3 times per week or daily
Stronger DHT blocker
You don’t combine finasteride and dutasteride. Dutasteride is for cases where finasteride doesn’t work.
Oral Minoxidil
2.5 to 5 mg daily
Stimulates growth
GHK-Cu
Topical copper peptide
1 to 2 times daily
Base should always be finasteride or dutasteride.
Then depending on budget, add oral minoxidil and possibly GHK-Cu.
Minimal effective combo in my opinion: finasteride + oral minoxidil.
Block DHT. Stimulate growth.
Also, use conditioner. Keratin-based works well. Don’t destroy your hair with bad barbers. For styling, clay plus sea salt spray gives volume.
Guide to facial contrast and coloring hair, brows, lashes
If you want to emphasize your bone structure without surgery, work on contrast.
General rule: darker tone equals more contrast.
Hair color.
If you’re blonde or light brown and don’t have extremely strong bones, going darker brown often increases definition.
Jet black can look too harsh on pale Slavic/european types. I tested it myself. Too extreme. Ni**ermaxxing
If you have darker skin or Asian phenotype, black can work better.
Skin tone.
Slightly darker skin increases contrast. Options:
Moderate sun twice a week
Careful tanning bed use
Light bronzer
Self-tanner
Don’t overdo it. Pale guys going too dark look unnatural. Darker phenotypes should also be careful not to kill harmony.
Melanotan is not worth the side effects in my opinion.
Coconut oil before sun exposure can enhance tanning. Hydration and coconut water help maintain it.
Light blush can give a healthy look if subtle.
Brows.
Light skin usually looks better with dark brown or dark grey brows.
Darker skin works well with black brows.
Use proper dye. Protect surrounding skin with cream. Apply carefully. Wait 15 minutes. Wash off.
Lashes.
Black lashes improve eye area contrast. Apply carefully. Don’t get it in your eyes.
These small changes alone can put you ahead of most guys around you.
How to fix facial bloating in 24 hours
Not medical advice.
Even if you have good bone structure, if it’s covered in fat and water retention, it won’t show.
Problem is multi-factorial. Fat, water, hormones.
Before giving up and thinking you’re ugly, get below 12 percent body fat and control water.
My strategy:
1. Caffeine. I personally use high amounts, but stay around 200 mg. No sugar.
2. No sugar. Zero cola instead of regular.
3. Reduce salt.
4. Monitor dairy if you’re sensitive.
5. Cut trans fats and junk food.
6. Caloric deficit. Around 2000 kcal for many men depending on size.
7. Cardio twice per week, 30 minutes.
8. Strength training. After heavy leg day my face always looks sharper next day.
9. Coconut water. High potassium, low sodium. Great for balance.
10. Vitamin C. Mild help.
11. Drink water. Minimum 2 liters.
12. No alcohol. It destroys your face next day. Beer especially.
13. Magnesium. Helps with relaxation and balance.
14. Sleep 7 to 8 hours.
15. Cold showers and swimming. Cold exposure burns calories and reduces inflammation.
16. 18+ but my ciggs and nic patches definitely help me to make my face sharper
idk how it works, but it works If you control these for 24 hours before photos, you can look significantly sharper.
GYM-MAXXING | Mentzer Method
Here’s the part that will trigger some people.
I realized at 21 that what my first gym coach told me didn’t work for my body.
High reps for hours. Endless sets. Living in the gym.
For me, that was useless.
The best system I found is based on Mike Mentzer’s high intensity philosophy.
One all-out working set to failure per muscle group per week.
That’s it.
I train full body once per week.
One maximal working set per muscle.
30 minutes cardio after.
1 to 2 additional short runs during the week.
Total around 2 hours weekly.
From skinny to solid without living in the gym.
Research shows minimal difference between one maximal set and many sets when intensity is equal.
Training is stress. Stress requires recovery. If you constantly destroy your nervous system and joints, how do you expect to grow?
Yes, you still need proper nutrition and protein. That’s obvious.
But more volume is not always better.
Before you get angry, test it for 8 to 12 weeks.
This was my first post in this series. I kept it relatively safe but legitimate. In the next posts I might discuss some compounds, roids and structural methods I used to make my face sharper and bones more pronounced.
Thanks for reading and have a good day. ;-) Will write new hardmaxxing post in few days ...
