D
Deleted member 28404
Iron
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As a fellow chad, I will outline my routine to become even more attractive. This thread is no bs, unlike many others, and is mostly backed by science. I will guide you through a typical week that will be easy to follow.
First, I will list major points like skincare, nutrition, eating, supplements, and hair. I may forget something, so feel free to ask below. Also, I won't delve into deep details; just ask if you want to know why I'm taking a supplement for a specific effect.
1. Skincare
These products are quite pricey but work for most skin types. They don't feel greasy and are absorbed quickly. I used CeraVe before, but some of their products are comedogenic, meaning they contain ingredients known to cause acne in some people.
2. Hair
There are many good hair threads here, so I'll keep this brief:
I personally use the recommended products from JVN, which recommends custom products based on your hair type through a quiz. On Sundays, I use Intelligent Ketoconazole Shampoo.
One game changer rarely mentioned is cold water. Your hair will look much better if you wash it with ice-cold water.
2.1 Medications:
Stick to the basics. I believe balding will be solved in the next five years due to significant capitalistic interest in investing in R&D in this field.
For now, don't overcomplicate things.
If you're slightly balding, take 1mg of Finasteride every evening. If you have healthy testosterone levels, everything should be fine. Fin's side effects are
overblown, and most people don't experience any. If you're still concerned, get a blood test with your physician. I had no side effects and still have a robust output.
To regain lost ground, use Minoxidil 5% every evening. It's the most effective growth promoter known to humans and is well-researched. Stick to these two, as they will have the most significant impact.
You could also consider microneedling or switching to dutasteride. Personally, I only take Fin, and it works just fine.
3. Fitness
One of the biggest misconceptions is that you need to split your training. Full-body training allows for a higher frequency, promoting greater muscle growth as a natural athlete. The fitness industry tries to make it look complicated so that you buy their programs. Trust me, I look better than everyone in my gym, and I've been going only three times a week for eight years.
TL;DR Full-body training isn't just a beginner workout plan.
Total weekly volume adjusts based on your training experience.
<1 year: 10 sets per muscle group per week
>1 year: 12-15 sets per muscle group per week
>4 years: 20 sets per muscle group per week
Don't overcomplicate things; just progressively get stronger. As you gain experience, you'll know how many reps you have left in the tank. For beginners, I recommend going to what you think will be total failure. If I list eight reps for a set but you can do more, do more. The number of reps is just a guideline. Increase the weight accordingly. Initially, you might want to decrease the volume to allow your body to adapt to the workload. Also, I don't provide instructions for each exercise. Just search online, and you'll find a good tutorial. Aim to complete the workout in under 90 minutes, as it can significantly increase cortisol levels. If you don't have time for isolation exercises, just do the compound movements. They will build a lot of muscle on their own. Optionally, you can sip on some EAAs during the workout.
3.1 Week:
MO TUE WED THU FR SA SU
A C B C A C off
Obviously, you start with B the following week, and so on.
You should chew gum for at least 3 hours a day. Add one heavy set each day with mastic gum or jawliner for 10 min.
4. Supplements
5. Nutrition
I follow a pescatarian diet because meat causes breakouts for me. I try to keep it very simple. I control cutting and lean bulking through carbohydrate intake.
I highly recommend meal prepping for four days, as it will reduce the time you spend in the kitchen. You can find containers on Amazon.
Breakfast:
125g oats
200ml Alpro Vanilla Almond milk + a little water
200g frozen berry mix
40g walnuts
20g dark chocolate 85%
30g Rocka Vegan Protein pro shake (high lysine puts your body in an anabolic state)
During Workout:
20g Rocka EAAs
Post-workout:
40g Rocka Vegan Protein pro shake
1 large banana
Lunch:
150g rice
1 tbsp olive oil
400g frozen veggie mix (preferably dark leafy greens)
1 onion
100 ml Alpro cooking cream
After cooking, sprinkle 125g of parmesan cheese on top
Alternatively, you can eat salmon. I usually eat it however I feel like.
Snack:
4 spelt toast with 1 avocado and 100g of hummus
1 apple
Evening:
500g Alpro Skyr
This should amount to around 3,000 kcal with 180 to 200g of protein. Adjust accordingly to your body weight using the app "Chronometer," which is also the best app for tracking calories. I'm 6'2 at 87kg body weight 11% bf, and I'm currently in maintenance. For example, if I want to bulk, I increase the carbohydrates by around 150 kcal, usually by adding more rice.
6. General Habits:
- Drink atleast 5l of water a day
- Get some sunlight after waking up (in winter use a very high lumen lamp)
- Got to bed at the same time every night and stand up at the same time every day. (Increases test among other benefits) !!
7. Average day
Wake up at 6:30
Getting some sunlight
drink 1 Liter water
Cold shower
take supps
breakast
workout
skincare
work
lunch
snack
evening
skin care
supps + medication
sleep at 22:30.
Hope this is helpful for sb.
First, I will list major points like skincare, nutrition, eating, supplements, and hair. I may forget something, so feel free to ask below. Also, I won't delve into deep details; just ask if you want to know why I'm taking a supplement for a specific effect.
1. Skincare
These products are quite pricey but work for most skin types. They don't feel greasy and are absorbed quickly. I used CeraVe before, but some of their products are comedogenic, meaning they contain ingredients known to cause acne in some people.
Cleanse:
Beauty of Joseon Green Plum Refreshing Cleanser
Wash your face and neck with slightly warm water. Take a small drop of the cleanser, rub it between your hands, and gently massage it onto your face. Leave it for 30 seconds and rinse with ice-cold water. Don't hesitate to hold the showerhead to your face. Ensure everything is washed off. Do this after applying any shampoo to your hair, not before.
Exfoliate: (just twice a week)
Paula's Choice Exfoliating Gel
After cleansing, apply a small drop, rub it between your hands, and apply to your face. Leave it for 1 minute, then wash it off like the cleanser.
Sunscreen/Moisturizer:
Beauty of Joseon Sunscreen SPF 50++:
Dry your face with a clean towel, but don't rub. Gently dab around your face, then apply one finger length of sunscreen.
Serum:
Beauty of Joseon Glow Serum
After the sunscreen has absorbed, apply two pipettes of serum to your cheeks and rub it in. It will make your skin look very healthy.
If you suffer from hyperpigmentation, consider their Glow Deep Serum containing Alpha Arbutin, which inhibits melanin production.
Beauty of Joseon Green Plum Refreshing Cleanser
Wash your face and neck with slightly warm water. Take a small drop of the cleanser, rub it between your hands, and gently massage it onto your face. Leave it for 30 seconds and rinse with ice-cold water. Don't hesitate to hold the showerhead to your face. Ensure everything is washed off. Do this after applying any shampoo to your hair, not before.
Exfoliate: (just twice a week)
Paula's Choice Exfoliating Gel
After cleansing, apply a small drop, rub it between your hands, and apply to your face. Leave it for 1 minute, then wash it off like the cleanser.
Sunscreen/Moisturizer:
Beauty of Joseon Sunscreen SPF 50++:
Dry your face with a clean towel, but don't rub. Gently dab around your face, then apply one finger length of sunscreen.
Serum:
Beauty of Joseon Glow Serum
After the sunscreen has absorbed, apply two pipettes of serum to your cheeks and rub it in. It will make your skin look very healthy.
If you suffer from hyperpigmentation, consider their Glow Deep Serum containing Alpha Arbutin, which inhibits melanin production.
Cleanse:
Beauty of Joseon Green Plum Refreshing Cleanser
Use the same method as in the AM.
Moisturize:
Beauty of Joseon Dynasty Cream
Apply one finger length of cream to your face.
Retinoid:
Differin Gel Adapalene 0.1 %
Initially, retinoids can be irritating, but persist. They remove wrinkles, acne, acne scars, and make your skin more youthful in the long run. It took my skin four months to see full results, but it's worth it. Adapalene is as effective as Tretinoin and generally better tolerated.
After your moisturizer has fully absorbed, apply a pea-sized amount of Differin Gel evenly on your face.
Beauty of Joseon Green Plum Refreshing Cleanser
Use the same method as in the AM.
Moisturize:
Beauty of Joseon Dynasty Cream
Apply one finger length of cream to your face.
Retinoid:
Differin Gel Adapalene 0.1 %
Initially, retinoids can be irritating, but persist. They remove wrinkles, acne, acne scars, and make your skin more youthful in the long run. It took my skin four months to see full results, but it's worth it. Adapalene is as effective as Tretinoin and generally better tolerated.
After your moisturizer has fully absorbed, apply a pea-sized amount of Differin Gel evenly on your face.
2. Hair
There are many good hair threads here, so I'll keep this brief:
I personally use the recommended products from JVN, which recommends custom products based on your hair type through a quiz. On Sundays, I use Intelligent Ketoconazole Shampoo.
One game changer rarely mentioned is cold water. Your hair will look much better if you wash it with ice-cold water.
2.1 Medications:
Stick to the basics. I believe balding will be solved in the next five years due to significant capitalistic interest in investing in R&D in this field.
For now, don't overcomplicate things.
If you're slightly balding, take 1mg of Finasteride every evening. If you have healthy testosterone levels, everything should be fine. Fin's side effects are
overblown, and most people don't experience any. If you're still concerned, get a blood test with your physician. I had no side effects and still have a robust output.
To regain lost ground, use Minoxidil 5% every evening. It's the most effective growth promoter known to humans and is well-researched. Stick to these two, as they will have the most significant impact.
You could also consider microneedling or switching to dutasteride. Personally, I only take Fin, and it works just fine.
3. Fitness
One of the biggest misconceptions is that you need to split your training. Full-body training allows for a higher frequency, promoting greater muscle growth as a natural athlete. The fitness industry tries to make it look complicated so that you buy their programs. Trust me, I look better than everyone in my gym, and I've been going only three times a week for eight years.
TL;DR Full-body training isn't just a beginner workout plan.
Total weekly volume adjusts based on your training experience.
<1 year: 10 sets per muscle group per week
>1 year: 12-15 sets per muscle group per week
>4 years: 20 sets per muscle group per week
Don't overcomplicate things; just progressively get stronger. As you gain experience, you'll know how many reps you have left in the tank. For beginners, I recommend going to what you think will be total failure. If I list eight reps for a set but you can do more, do more. The number of reps is just a guideline. Increase the weight accordingly. Initially, you might want to decrease the volume to allow your body to adapt to the workload. Also, I don't provide instructions for each exercise. Just search online, and you'll find a good tutorial. Aim to complete the workout in under 90 minutes, as it can significantly increase cortisol levels. If you don't have time for isolation exercises, just do the compound movements. They will build a lot of muscle on their own. Optionally, you can sip on some EAAs during the workout.
Increase volume accordingly
Warm-Up:
4 Minutes Stair Master
Deadlift 4x a 12 8 6 4 reps
LH Military Press 4x 12 8 8 5
Chin-Ups 4x failure (add weight if you can do about 15)
Slight Incline Barbell Bench Press 4x 10 8 8 5
Machine crunches 3x 12 8 6
Cable Wood Choppers 2x 12 10
Leg curls machine 3x 15 12 10
Low cable flys 2x 12 10
Cable crossovers 2x 12 10
Arms Superset (not necessary for beginners, as the previous exercises will build big arms)
2x LH curl 12 6
2x Overhead triceps extensions 12 8
Warm-Up:
4 Minutes Stair Master
Deadlift 4x a 12 8 6 4 reps
LH Military Press 4x 12 8 8 5
Chin-Ups 4x failure (add weight if you can do about 15)
Slight Incline Barbell Bench Press 4x 10 8 8 5
Machine crunches 3x 12 8 6
Cable Wood Choppers 2x 12 10
Leg curls machine 3x 15 12 10
Low cable flys 2x 12 10
Cable crossovers 2x 12 10
Arms Superset (not necessary for beginners, as the previous exercises will build big arms)
2x LH curl 12 6
2x Overhead triceps extensions 12 8
4 Minutes Stair Master
Squat 4x a 12 8 6 4 reps
LH Military Press 4x 12 8 8 5
Chin-Ups 4x failure (add weight if you can do about 15)
Slight Incline Barbell Bench Press 4x 10 8 8 5
Leg extensions machine 3x 15 12 10
Machine crunches 3x 12 8 6
Cable Wood Choppers 2x 12 10
Low cable flys 2x 12 10
Cable crossovers 2x 12 10
Arms Superset
2x Hammer curls 12 6
2x Triceps cable pushdowns 12 8
Squat 4x a 12 8 6 4 reps
LH Military Press 4x 12 8 8 5
Chin-Ups 4x failure (add weight if you can do about 15)
Slight Incline Barbell Bench Press 4x 10 8 8 5
Leg extensions machine 3x 15 12 10
Machine crunches 3x 12 8 6
Cable Wood Choppers 2x 12 10
Low cable flys 2x 12 10
Cable crossovers 2x 12 10
Arms Superset
2x Hammer curls 12 6
2x Triceps cable pushdowns 12 8
Neck:
2x Neck Curls AMRAP (add weight if it's too easy)
2x Neck Extensions AMRAP (add weight if it's too easy)
Cardio:
Your body burns fat efficiently at around 130 BPM heart rate.
You can choose from a variety of activities here:
2x Neck Curls AMRAP (add weight if it's too easy)
2x Neck Extensions AMRAP (add weight if it's too easy)
Cardio:
Your body burns fat efficiently at around 130 BPM heart rate.
You can choose from a variety of activities here:
- 25 min rowing machine (my personal favourite)
- 30 min light jog
- 25 min stair master
- Although not optimal if you're short on time, you can go for 5 all-out 15-sec sprints.
- etc.
3.1 Week:
MO TUE WED THU FR SA SU
A C B C A C off
Obviously, you start with B the following week, and so on.
You should chew gum for at least 3 hours a day. Add one heavy set each day with mastic gum or jawliner for 10 min.
4. Supplements
Matcha Caffeine
Sunday Naturals All in one pro 1x cap
Sunday Naturals Omega 3 3x caps
Sunday Naturals Magnesium Ultra 2x caps
Sunday Naturals Ginkgo Biloba 2x caps
Sunday Naturals Alpha GPC 1x cap
Sunday Naturals Vitamin D K2 2,000 IU 1 drop
Sunday Naturals All in one pro 1x cap
Sunday Naturals Omega 3 3x caps
Sunday Naturals Magnesium Ultra 2x caps
Sunday Naturals Ginkgo Biloba 2x caps
Sunday Naturals Alpha GPC 1x cap
Sunday Naturals Vitamin D K2 2,000 IU 1 drop
Sunday Naturals Zinc 1x cap
Sunday Naturals Magnesium Ultra 2x caps
Sunday Naturals Potassium 2 caps
Sunday Naturals Ashwagandha 400 mg (cycle 2 months on 1 off)
Sunday Naturals Rhodiola Rosea 300 mg (cycle 2 months on 1 off)
Sunday Naturals Thyroid Balance 1 cap
Sunday Naturals Magnesium Ultra 2x caps
Sunday Naturals Potassium 2 caps
Sunday Naturals Ashwagandha 400 mg (cycle 2 months on 1 off)
Sunday Naturals Rhodiola Rosea 300 mg (cycle 2 months on 1 off)
Sunday Naturals Thyroid Balance 1 cap
5. Nutrition
I follow a pescatarian diet because meat causes breakouts for me. I try to keep it very simple. I control cutting and lean bulking through carbohydrate intake.
I highly recommend meal prepping for four days, as it will reduce the time you spend in the kitchen. You can find containers on Amazon.
Breakfast:
125g oats
200ml Alpro Vanilla Almond milk + a little water
200g frozen berry mix
40g walnuts
20g dark chocolate 85%
30g Rocka Vegan Protein pro shake (high lysine puts your body in an anabolic state)
During Workout:
20g Rocka EAAs
Post-workout:
40g Rocka Vegan Protein pro shake
1 large banana
Lunch:
150g rice
1 tbsp olive oil
400g frozen veggie mix (preferably dark leafy greens)
1 onion
100 ml Alpro cooking cream
After cooking, sprinkle 125g of parmesan cheese on top
Alternatively, you can eat salmon. I usually eat it however I feel like.
Snack:
4 spelt toast with 1 avocado and 100g of hummus
1 apple
Evening:
500g Alpro Skyr
This should amount to around 3,000 kcal with 180 to 200g of protein. Adjust accordingly to your body weight using the app "Chronometer," which is also the best app for tracking calories. I'm 6'2 at 87kg body weight 11% bf, and I'm currently in maintenance. For example, if I want to bulk, I increase the carbohydrates by around 150 kcal, usually by adding more rice.
6. General Habits:
- Drink atleast 5l of water a day
- Get some sunlight after waking up (in winter use a very high lumen lamp)
- Got to bed at the same time every night and stand up at the same time every day. (Increases test among other benefits) !!
7. Average day
Wake up at 6:30
Getting some sunlight
drink 1 Liter water
Cold shower
take supps
breakast
workout
skincare
work
lunch
snack
evening
skin care
supps + medication
sleep at 22:30.
Hope this is helpful for sb.
