[BOTB] Looksmaxxing Bible (Do this EXACTLY)

[Deleted member 101975]

Sad

Perfect Looksmaxxing Guide

Getting lean

• Deficit: bodyweight × 22–24 kcal (kg) or 10–12 kcal (lb) → adjust to lose 0.5–1.0%/wk.
• Protein 1.6–2.2 g/kg; fat 0.6–1.0 g/kg; carbs = remainder.
• NEAT: 8–12k steps daily; 1 “diet break” week every 8–12 weeks at maintenance.
• Alcohol ≤2 drinks/wk; no liquid calories; weigh food until goal reached.

Building muscle

• Training: 10–20 hard sets/muscle/week, 5–30 reps, 1–3 RIR, 2–3 min rest on compounds.
• Split: Upper/Lower/Push/Pull/Legs or 3× full-body.
• Progression: add load/reps weekly while staying in RIR.
• Nutrition: protein 1.8–2.4 g/kg; creatine monohydrate 3–5 g daily; 3–5 protein feedings/day (~0.3 g/kg/meal).
• Deload every 6–8 weeks or on fatigue.

Youth, collagen, skin maxxing

• Non-negotiables: SPF 50 daily; tretinoin/adapalene nightly ramped; no smoking; strict UV avoidance.
• Protein 1.6–2.2 g/kg; vitamin C-sufficient diet; optional collagen peptides 5–10 g/day.
• Procedures (when needed): fractional laser for scars/texture, neuromodulator for lines, not filler-bloat.
• Hydrate, humidify dry rooms; gentle cleanser; ceramide moisturizer.

Cortisol mining (lowering)

• Sleep 7–9 h; fixed wake time; morning outdoor light; last caffeine ≤8 h before bed.
• Training split: heavy lifting + separate Zone 2; keep HIIT ≤2×/wk.
• Daily decompression: 10 min box breathing or NSDR.
• Supplements (optional): magnesium glycinate 200–400 mg at night; L-theanine 100–200 mg PRN. Avoid megadoses and miracle herbs.

Diet maxxing

• Base: 80% minimally processed, high-protein, high-fiber.
• Plate: lean protein + high-volume veg + satiating carbs + healthy fats.
• Fiber 25–40 g/day; sodium 3–5 g/day unless medically restricted.
• Pre-workout: 20–40 g protein + 30–60 g carbs; post-workout: 20–40 g protein.

Sleep maxxing

• Same bedtime/wake time; bedroom 17–19 °C, dark, quiet.
• No blue-light close range 60 min pre-bed; hot shower 60–90 min pre-bed.
• Wind-down: write tomorrow’s 3 tasks; 10 min stretch/reading.
• If awake >20 min, get up, low-light, boring read; return when sleepy.

Hairstyle maxxing (incl. “fluffy hair, baggy clothes”idea)

• Cut: medium length with layers; remove bulk at sides, keep length on top (4–6").
• Style: wash, towel-dry to damp; pre-styler (volumizing mousse/sea salt), blow-dry against grain with brush; finish with matte clay/paste; freeze with cool air.
• Texture: gentle waves > pin-straight; occasional perm if needed; avoid greasy shine.
• Baggy-clothes theory: volume on clothes demands bigger hair. Use one-directional volume—baggy top or baggy bottom, not both.

Clothes style maxxing

• Fit hierarchy: shoulders > rise > sleeve length. Tailor everything.
• Silhouette: widen shoulders, taper waist, lengthen legs (higher rise, slight crop, no pooling).
• Capsule: white/black/gray tees, OCBDs, dark denim, charcoal/navy trousers, minimal sneakers, loafers/boots, clean outerwear.
• Color: mostly neutrals; one accent max.
• Textures: heavyweight tees, Oxford, wool, suede, denim—looks richer than shiny synthetics.
• Accessories: watch, belt that matches shoes, one necklace or ring max.

Testosterone maxxing (natural)

• Bodyfat 10–15% (men) supports higher free T.
• Sleep, heavy compound lifts, sunlight/morning light, enough fats (≥0.6 g/kg).
• Micronutrients: ensure vitamin D sufficiency; zinc only if deficient.
• Creatine 3–5 g/day beneficial.
• Avoid chronic deficit, binge drinking, and late-night screens.
• If symptoms: get labs (AM total/free T, SHBG, LH/FSH, prolactin) and address medically—no UGL compounds.

White teeth maxxing

• What works: dentist-made custom trays + carbamide peroxide 10–16% nightly 1–3 weeks; or in-office hydrogen peroxide, then trays to maintain.
• Philips Zoom 16% and KöR both effective; sensitivity → potassium nitrate/NaF gel; use soft toothbrush, low-abrasive paste.
• Maintain: coffee/tea through straw, rinse after, hygiene every 6 months.

10k steps + Zone 2 cardio

• Steps: 8–12k daily baseline for leanness/health.
• Zone 2: 2–4×/wk, 30–60 min/session (nasal-breathing pace).
• Add 5–10 min finishers or 4–8 × 30–60 s HIIT once or twice weekly.

Extras for looking INSANE

• Tan (sun-safe or spray), groomed brows, beard sculpt to jawline, tidy neckline, nails clean, subtle fragrance, MT2 + sunbathing.
• Posture: daily thoracic extension + hip flexor and pec stretches; scapular strength (face pulls).
• Photo/presence hacks: pump-up 5–10 min before events, carb+salt meal, good lighting, slight smile squint.

Traits that quietly spike attraction

• Leanness, visible forearm/shoulder veins, wide shoulders + tight waist (V-taper), tall-looking proportions (higher rise, cropped hem).
• Healthy skin (even tone > no pores), good breath/teeth, neat hands/nails.
• Hair with volume/texture, not crunchy shine.
• Confident gait, eye contact, calm voice, economical movements.
• Clean, well-fitting clothes, quality shoes, subtle scent trail.

Weekly template (plug-and-play)

• Lift 4×: U/L/U/L or P/P/L/P; 60–75 min; compounds first.
• Zone 2: Tue & Sat 45 min.
• Steps: 10k+ daily.
• Diet: 500 kcal deficit if cutting; maintenance if recomposing.
• Skin: AM Vit C → SPF; PM cleanse → tretinoin → moisturizer.
• Sleep: 23:00–07:00; caffeine cutoff 14:00.
• Creatine 5 g/day; magnesium glycinate at night.

ly this didn’t reach botb but it kinda looks ai formatted

 

[Lord Shadow]

citrulline malate with creatine is great aswell, helps a lot with performance

 

[Deleted member 153567]

is this tiktok looksmaxxing?

 

[tahahd11]

Most basic shit ever, just tell the 5’1 Indian guy with deformities to just workout brah, just get lean brah

 

[alexias]

Perfect Looksmaxxing Guide

Getting lean

• Deficit: bodyweight × 22–24 kcal (kg) or 10–12 kcal (lb) → adjust to lose 0.5–1.0%/wk.
• Protein 1.6–2.2 g/kg; fat 0.6–1.0 g/kg; carbs = remainder.
• NEAT: 8–12k steps daily; 1 “diet break” week every 8–12 weeks at maintenance.
• Alcohol ≤2 drinks/wk; no liquid calories; weigh food until goal reached.

Building muscle

• Training: 10–20 hard sets/muscle/week, 5–30 reps, 1–3 RIR, 2–3 min rest on compounds.
• Split: Upper/Lower/Push/Pull/Legs or 3× full-body.
• Progression: add load/reps weekly while staying in RIR.
• Nutrition: protein 1.8–2.4 g/kg; creatine monohydrate 3–5 g daily; 3–5 protein feedings/day (~0.3 g/kg/meal).
• Deload every 6–8 weeks or on fatigue.

Youth, collagen, skin maxxing

• Non-negotiables: SPF 50 daily; tretinoin/adapalene nightly ramped; no smoking; strict UV avoidance.
• Protein 1.6–2.2 g/kg; vitamin C-sufficient diet; optional collagen peptides 5–10 g/day.
• Procedures (when needed): fractional laser for scars/texture, neuromodulator for lines, not filler-bloat.
• Hydrate, humidify dry rooms; gentle cleanser; ceramide moisturizer.

Cortisol mining (lowering)

• Sleep 7–9 h; fixed wake time; morning outdoor light; last caffeine ≤8 h before bed.
• Training split: heavy lifting + separate Zone 2; keep HIIT ≤2×/wk.
• Daily decompression: 10 min box breathing or NSDR.
• Supplements (optional): magnesium glycinate 200–400 mg at night; L-theanine 100–200 mg PRN. Avoid megadoses and miracle herbs.

Diet maxxing

• Base: 80% minimally processed, high-protein, high-fiber.
• Plate: lean protein + high-volume veg + satiating carbs + healthy fats.
• Fiber 25–40 g/day; sodium 3–5 g/day unless medically restricted.
• Pre-workout: 20–40 g protein + 30–60 g carbs; post-workout: 20–40 g protein.

Sleep maxxing

• Same bedtime/wake time; bedroom 17–19 °C, dark, quiet.
• No blue-light close range 60 min pre-bed; hot shower 60–90 min pre-bed.
• Wind-down: write tomorrow’s 3 tasks; 10 min stretch/reading.
• If awake >20 min, get up, low-light, boring read; return when sleepy.

Hairstyle maxxing (incl. “fluffy hair, baggy clothes”idea)

• Cut: medium length with layers; remove bulk at sides, keep length on top (4–6").
• Style: wash, towel-dry to damp; pre-styler (volumizing mousse/sea salt), blow-dry against grain with brush; finish with matte clay/paste; freeze with cool air.
• Texture: gentle waves > pin-straight; occasional perm if needed; avoid greasy shine.
• Baggy-clothes theory: volume on clothes demands bigger hair. Use one-directional volume—baggy top or baggy bottom, not both.

Clothes style maxxing

• Fit hierarchy: shoulders > rise > sleeve length. Tailor everything.
• Silhouette: widen shoulders, taper waist, lengthen legs (higher rise, slight crop, no pooling).
• Capsule: white/black/gray tees, OCBDs, dark denim, charcoal/navy trousers, minimal sneakers, loafers/boots, clean outerwear.
• Color: mostly neutrals; one accent max.
• Textures: heavyweight tees, Oxford, wool, suede, denim—looks richer than shiny synthetics.
• Accessories: watch, belt that matches shoes, one necklace or ring max.

Testosterone maxxing (natural)

• Bodyfat 10–15% (men) supports higher free T.
• Sleep, heavy compound lifts, sunlight/morning light, enough fats (≥0.6 g/kg).
• Micronutrients: ensure vitamin D sufficiency; zinc only if deficient.
• Creatine 3–5 g/day beneficial.
• Avoid chronic deficit, binge drinking, and late-night screens.
• If symptoms: get labs (AM total/free T, SHBG, LH/FSH, prolactin) and address medically—no UGL compounds.

White teeth maxxing

• What works: dentist-made custom trays + carbamide peroxide 10–16% nightly 1–3 weeks; or in-office hydrogen peroxide, then trays to maintain.
• Philips Zoom 16% and KöR both effective; sensitivity → potassium nitrate/NaF gel; use soft toothbrush, low-abrasive paste.
• Maintain: coffee/tea through straw, rinse after, hygiene every 6 months.

10k steps + Zone 2 cardio

• Steps: 8–12k daily baseline for leanness/health.
• Zone 2: 2–4×/wk, 30–60 min/session (nasal-breathing pace).
• Add 5–10 min finishers or 4–8 × 30–60 s HIIT once or twice weekly.

Extras for looking INSANE

• Tan (sun-safe or spray), groomed brows, beard sculpt to jawline, tidy neckline, nails clean, subtle fragrance, MT2 + sunbathing.
• Posture: daily thoracic extension + hip flexor and pec stretches; scapular strength (face pulls).
• Photo/presence hacks: pump-up 5–10 min before events, carb+salt meal, good lighting, slight smile squint.

Traits that quietly spike attraction

• Leanness, visible forearm/shoulder veins, wide shoulders + tight waist (V-taper), tall-looking proportions (higher rise, cropped hem).
• Healthy skin (even tone > no pores), good breath/teeth, neat hands/nails.
• Hair with volume/texture, not crunchy shine.
• Confident gait, eye contact, calm voice, economical movements.
• Clean, well-fitting clothes, quality shoes, subtle scent trail.

Weekly template (plug-and-play)

• Lift 4×: U/L/U/L or P/P/L/P; 60–75 min; compounds first.
• Zone 2: Tue & Sat 45 min.
• Steps: 10k+ daily.
• Diet: 500 kcal deficit if cutting; maintenance if recomposing.
• Skin: AM Vit C → SPF; PM cleanse → tretinoin → moisturizer.
• Sleep: 23:00–07:00; caffeine cutoff 14:00.
• Creatine 5 g/day; magnesium glycinate at night.

Should be botb bookmarked