cromagnon
NPC
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I'm bored and baked so I thought I would make a guide for the first time. This is what i'm doing this summer at 16 years old.
1. weightlifting
Having a good physique is such an insane halo. If you're young and in puberty, get in the gym if you aren't already. Easy +2 PSL boost from physique and leanness.
Very simple, run FBEOD (full body every other day). Train with intensity. Every muscle group. 4-6 reps, 1 set, and 0-2 RIR (reps in reserve). If you're a beginner I suggest just going to 0 RIR because it'll be hard for you to gauge your maximum POE (perception of effort). 2 RIR will be better for fatigue management and you will basically make the same amount of gains with more room for progressive overload.
Every other split is subpar to FBEOD. Don't listen to Mike Jizzraetel and Jeff Niggered. It's science backed btw. Call it nerdy or wtv but it's the most hypertrophic split. Same with the training style of 1 set, 4-6 reps, 0-2 RIR.
Buy wrist straps for back exercises, RDLs and etc. Your forearms will give out before ur back does. U are severely limiting gains if you don't use them. Gymreaper sells good ones.
do not skip forearms and abs. u will regret it. also train your neck. it helps masculinize you much more especially if ur a pencil-necked faggot.
Try to progress each session, in weight or reps. Stay consistent or you're just wasting your time
2. diet
If you are over 12% BF, calorie deficit asap until 10-12% BF. Leanness is a priority for aesthetics.
Diet is the staple of your health and health is what will be the primary deciding factor of how good you look when you're young and don't have access to hardmaxxing procedures. Will help with skin, growth of lean tissue and bone etc. Health is law.
Eat raw animal products. If you cannot find a good quality source for ur meat and organs I suggest just buying meat from your local supermarket and searing it maybe for like 30 seconds on both sides at medium or smthn. Cooking denatures a lot of ingredients and water-soluble nutrients, also makes you feel good asf and lots of micronutrients even if cooked.
Raw liver, raw brain, raw muscle meat, raw dairy like milk and cheeses are all great options. Sprinkle some fruits in there if you'd like. Make sure it's grass fed and locally raised.
EAT AT MAINTENANCE CALORIES once you are at 10-12% BF. You do not need to bulk or cut, it's all bullshit and really has no effect on muscle growth. You will build the same amount of muscle maingaining as you would lean bulking, dirty bulking, etc. Stay shredded and build muscle, no need for unnecessary buildups of fat.
3. sports
Get involved in a fucking sport. Helps ur NTness and social appeal massively if you're in HS and will be great help with staying in shape. Find a sport you like, practice it in the off-season which is right now, and try to start next year. Contact sports are the best ROI for socialmaxxing in school especially if you get good. Football easily is one of the most mog HS sports. Basketball is very NT too.
4. frauding
Frauding is law. Use shoe lifts + air max 270s or shoes with thick soles. Curl your eyelashes with clear mascara. Plump limps with a lip gloss plumper, vaseline and tinted chapstick. Call it zesty or whatever u want but it WILL help your appeal, especially if things here are failos for you (height, lips...) Hop on oral minox if you really want that eyelash halo. 2.5mg daily should be pretty good.
5. water
Stay hydrated. Drink a lot of water throughout the day so your face is minimally bloated. 4-5L daily. Shii is so simple.
6. tanning
You absolutely need to be tan, especially if you're an extreme palecel like me. Nobody wants to see ur vitamin D deficient vampire skin especially with your boneless mug. Do yourself a favor and get some sunlight. Try to get at least 6+ hours in the sun outside everyday.
7. jobmaxx
Get a fucking job. Forces social interaction with other people, which you probably missed a lot during quaratine. U need money to pay for roids and u should also be saving up for hardmaxxing in the future.
8. skincare
Don't just dump beauty products on ur skin and expect to have glass tier model skin. It's pretty simple just eat clean and get a lot of sunlight and you'll be good. Red light therapy is beneficial too (buy a Hooga panel). If you still have shitty skin try isotret or smthn. I haven't researched that ngl.
9. hardmaxxing
If you're in MTN hell like me and seriously want to ascend in the future you need to start planning out surgical logistics. Learn the terminology. Research it. It's very very important
10. hairmaxxing
If you still have shit hair LDAR immediately. Sea salt spray if its hella flat and maybe some texture powder. Hair can unironically work wonders. Also don't have a mustache if it isn't able to fully grow in. Pedo staches are easy failos.
Thanks for reading, hope u enjoyed. Follow this plan for the summer and add ur own tweaks if you desire, it's a pretty solid plan and will help you out for sure.
1. weightlifting
Having a good physique is such an insane halo. If you're young and in puberty, get in the gym if you aren't already. Easy +2 PSL boost from physique and leanness.
Very simple, run FBEOD (full body every other day). Train with intensity. Every muscle group. 4-6 reps, 1 set, and 0-2 RIR (reps in reserve). If you're a beginner I suggest just going to 0 RIR because it'll be hard for you to gauge your maximum POE (perception of effort). 2 RIR will be better for fatigue management and you will basically make the same amount of gains with more room for progressive overload.
Every other split is subpar to FBEOD. Don't listen to Mike Jizzraetel and Jeff Niggered. It's science backed btw. Call it nerdy or wtv but it's the most hypertrophic split. Same with the training style of 1 set, 4-6 reps, 0-2 RIR.
Buy wrist straps for back exercises, RDLs and etc. Your forearms will give out before ur back does. U are severely limiting gains if you don't use them. Gymreaper sells good ones.
do not skip forearms and abs. u will regret it. also train your neck. it helps masculinize you much more especially if ur a pencil-necked faggot.
Try to progress each session, in weight or reps. Stay consistent or you're just wasting your time
2. diet
If you are over 12% BF, calorie deficit asap until 10-12% BF. Leanness is a priority for aesthetics.
Diet is the staple of your health and health is what will be the primary deciding factor of how good you look when you're young and don't have access to hardmaxxing procedures. Will help with skin, growth of lean tissue and bone etc. Health is law.
Eat raw animal products. If you cannot find a good quality source for ur meat and organs I suggest just buying meat from your local supermarket and searing it maybe for like 30 seconds on both sides at medium or smthn. Cooking denatures a lot of ingredients and water-soluble nutrients, also makes you feel good asf and lots of micronutrients even if cooked.
Raw liver, raw brain, raw muscle meat, raw dairy like milk and cheeses are all great options. Sprinkle some fruits in there if you'd like. Make sure it's grass fed and locally raised.
EAT AT MAINTENANCE CALORIES once you are at 10-12% BF. You do not need to bulk or cut, it's all bullshit and really has no effect on muscle growth. You will build the same amount of muscle maingaining as you would lean bulking, dirty bulking, etc. Stay shredded and build muscle, no need for unnecessary buildups of fat.
3. sports
Get involved in a fucking sport. Helps ur NTness and social appeal massively if you're in HS and will be great help with staying in shape. Find a sport you like, practice it in the off-season which is right now, and try to start next year. Contact sports are the best ROI for socialmaxxing in school especially if you get good. Football easily is one of the most mog HS sports. Basketball is very NT too.
4. frauding
Frauding is law. Use shoe lifts + air max 270s or shoes with thick soles. Curl your eyelashes with clear mascara. Plump limps with a lip gloss plumper, vaseline and tinted chapstick. Call it zesty or whatever u want but it WILL help your appeal, especially if things here are failos for you (height, lips...) Hop on oral minox if you really want that eyelash halo. 2.5mg daily should be pretty good.
5. water
Stay hydrated. Drink a lot of water throughout the day so your face is minimally bloated. 4-5L daily. Shii is so simple.
6. tanning
You absolutely need to be tan, especially if you're an extreme palecel like me. Nobody wants to see ur vitamin D deficient vampire skin especially with your boneless mug. Do yourself a favor and get some sunlight. Try to get at least 6+ hours in the sun outside everyday.
7. jobmaxx
Get a fucking job. Forces social interaction with other people, which you probably missed a lot during quaratine. U need money to pay for roids and u should also be saving up for hardmaxxing in the future.
8. skincare
Don't just dump beauty products on ur skin and expect to have glass tier model skin. It's pretty simple just eat clean and get a lot of sunlight and you'll be good. Red light therapy is beneficial too (buy a Hooga panel). If you still have shitty skin try isotret or smthn. I haven't researched that ngl.
9. hardmaxxing
If you're in MTN hell like me and seriously want to ascend in the future you need to start planning out surgical logistics. Learn the terminology. Research it. It's very very important
10. hairmaxxing
If you still have shit hair LDAR immediately. Sea salt spray if its hella flat and maybe some texture powder. Hair can unironically work wonders. Also don't have a mustache if it isn't able to fully grow in. Pedo staches are easy failos.
Thanks for reading, hope u enjoyed. Follow this plan for the summer and add ur own tweaks if you desire, it's a pretty solid plan and will help you out for sure.
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