bpow321
sub5
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YES IM A FUCKING GREYCEL BUT HERE'S A FULL GUIDE. ONLY SOFTMAXXING FOR NOW. WILL BE LINKING ALL STUDIES SOON + HARDMAXXING
Section 1 | Supplementation
Please note that the bioavailability of certain supplements are heavily disputed, and they can range anywhere from 10%-70% depending on the type and form.
Section 2 | Debloating
Section 3 | Bone mass & Testosterone
Section 4 | Height
Section 5 | Jawline
Section 6 | Eye area
Section 7 | Skin care
This section is heavily reliant on your skin type, so I’m keeping the advice pretty light
Section 8 | Hair care
This section is also type dependent, do your own research and just use this as a framework
Section 1 | Supplementation
Please note that the bioavailability of certain supplements are heavily disputed, and they can range anywhere from 10%-70% depending on the type and form.
- Creatine: Helps with water retention, ATP production, and protein synthesis
- Boron: Supports bone density by speeding metabolism of calcium, magnesium, etc.
- Magnesium glycinate: Great for sleep quality and cognitive function
- Vitamins D3+K: Enhances and directs calcium absorption, great for your height & bones
- Collagen + Vitamin C: Important for both skin, hair, and nail health
- Ashwagandha: Lowers your cortisol (stress hormone), but can be dangerous
- Zinc: Boosts test as cofactor for enzymes involved in test production
- Fish oil: High in Omega-3’s, amazing for brain health as well as HDL levels
- Beta carotene: Gives you a natural tan and keeps your skin healthy (antioxidant)
- Vitamin B12: Manages your energy levels through production of red blood cells
- Potassium chloride: Manages water retention
- Caffeine: Gives you short energy boosts, supplement with L-Theanine to aid in crash
- L-Theanine: Improves attention and cognitive function while also easing stress
Section 2 | Debloating
- Drink 80-100 oz of water a day
- Limit your sodium intake to under 2,500mg / day.
- Supplement potassium chloride/glutamate at 3-4 times your sodium intake
- Do high intensity cardio, sprints 3x100m or similar
Section 3 | Bone mass & Testosterone
- Work out 6 days a week
- Run sprints 3x100m, causes a good chain reaction of chemical releases
- Eat a complete diet that covers all micro and macro nutrients
- Get at least 8 hours of sleep every night, sleep guide later on
- Avoid endocrine disruptors. Chemicals like phenoxyethanol are awful for test
- Lower stress as much as you can, high cortisol levels are correlated with imbalances
- Eat carrots. They have lignin fibers which bind to estrogen to manage levels
- Don’t do drugs. Not that complicated
Section 4 | Height
- Do bar hangs for spine decompression
- Stretch twice a day to loosen your muscles
- Fix your posture
- Run sprints 3x100m, this is going to cause microfractures and promote bone growth
- Eat well
- Sleep well
Section 5 | Jawline
- Chew mastic gum on your frontal molars to loosen the maxilla and work your masseters
- Do basic jaw exercises 3x a day minimum to stop muscle atrophy
- Mouth tape at night and breathe through your nose during the day
- Sleep on your back for symmetrical palate growth (no way to enforce but still important)
- Thumb pull (optional, the force output isn’t nearly enough to cause growth)
- Mew (also optional, force output is too low as well)
- Lower your body fat percentage, also important to be debloated
Section 6 | Eye area
- Use a vitamin C + caffeine serum under your eye to get rid of eye bags
- Similar to your jawline, do basic eye exercises 3x a day to stop muscle hypertrophy
- Use Volufiline above and below your eye to add fat to the area
- You can also ice your eye area which could stimulate fat, but no studies to back it
- Grow your eyebrows by dermastamping and applying castor/rosemary oil
Section 7 | Skin care
This section is heavily reliant on your skin type, so I’m keeping the advice pretty light
- Build a basic routine to repeat twice a day
- Cleanser
- Moisturizer
- Toner
- Use a silicone face scrubber
- Make sure the products don’t have any disruptors like phenoxyethanol
- If you’re using an exfoliant as well, only do so once a week
- Ice your face every morning to help clear up acne and temporarily make you slimmer
- Cold water will help as well
- Eat a ton of carrots, the beta carotene helps with a natural tan
Section 8 | Hair care
This section is also type dependent, do your own research and just use this as a framework
- Shampoo 1-3 times a week (I recommend Native)
- Condition either everyday or every other (I recommend Native)
- Use some styling product like a leave in conditioner or clay
- Use rosemary oil and castor oil to improve hair health
- If your hairline is receding make sure you’re dermastamping, and use minoxidil if needed
- Use a silicone scalp scrubber in the shower
- Lukewarm water is best for your showers
