Tesarossa
Wholesome Boy | 𝔰𝔲𝔟 𝔯𝔬𝔰𝔞🥇
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I made this strictly because of the fact that not everyone that wants to looksmaxx is gonna hop on compounds.
Most of the people you interact with are larping and way too scared to actually pin anything that effects the body.
This guide is made off of a shit ton of my own experiences as well. I improved my body a shit ton over the course of a year natty.
Here's How I Did It
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Here's How I Did It
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TABLE OF CONTENT
Muscle
Skin
Teeth
Height
Sleep
Posture
Food
Supplements
TLDR Summary Table| Factor | Approximate Influence | Notes |
| Sleep | 20–25% | Critical for recovery, hormones, growth hormone, skin, and height potential while growing |
| Progressive Training + Protein | 20–25% | Primary driver of muscle; also supports posture and body composition |
| Total Calories / Energy Balance | 15–20% | Determines whether you gain, maintain, or lose tissue; essential for height while growing |
| Micronutrients & Food Quality | 10–15% | Supports hormones, skin, teeth, recovery, and growth processes |
| Posture & Movement Quality | 8–12% | Major factor in how height is carried and overall presence after growth plates close |
| Supplements | 5–8% | Useful extras once the basics are covered |
| Other (stress, steps, etc.) | 5–10% | Can meaningfully help or hinder depending on the individual |
Muscle Building
Dietary
Muscle requires both exercise and nourishment. Aiming for 30-50 grams of protein per meal will stimulate muscle protein synthesis multiple times per day.
Carbohydrates around workouts will improve performance and recovery as they replenish glycogen stores. Dietary fat is required for optimal hormone production. Creatine monohydrate at 5 grams per day is one of the most well researched supplements that increases both strength and mass. Use protein powder as a meal replacement if you find yourself not consuming enough food. Correct any deficiencies in vitamin D, which can impair recovery and the feeling of satisfaction with workouts. Finally, increased muscle mass will improve your posture, giving you a more athletic and proportional appearance.
Gym Splits (COPE)
A lot of people will mention gym splits as the way to optimize the muscle growth you make in the gym. I'm here to say that shit does not matter.
They're just a way for you to stay on track with what your doing during the week, and have nothing to do with muscle groups as long as you yourself can manage the scheduling.
Muscle Table
| Creatine Monohydrate | Increases strength, power & lean mass | 5 g daily | Highest |
| Vitamin D3 | Supports muscle function if deficient | 2,000–4,000 IU | High |
| Omega-3 (EPA+DHA) | Helps recovery & reduces inflammation | 1.5–3 g combined | Medium |
| Magnesium | Aids recovery & muscle relaxation | 200–400 mg elemental | Medium |
| Zinc | Supports hormone production if low | 15–30 mg | Medium |
| Protein Powder | Helps hit daily protein target (I Don't Use) | As needed | High |
Skin
The skin requires collagen and less inflammation to look healthy. Stabilize blood sugar to reduce the pro aging effects of high glucose on the skin. Additionally, eat antioxidant and fat soluble vitamins to improve the appearance of the skin. Collagen synthesis requires vitamin C, so combine collagen peptides with vitamin C for synergistic effects.
Obtain collagen building amino acids from bone broth, connective tissue, and slow-cooked meats and poultry. To reduce inflammation, get plenty of omega polyunsaturated fatty acids.
Finally, zinc and vitamin A are beneficial for the skin’s integrity. Avoid large blood sugar swings by limiting ultra processed nutrition.
Many people report softer skin after reducing the intake of such foods. Additionally, take 10-15 grams of collagen peptides with vitamin C for even more benefits.
TLDR
Keep blood sugar stable and cut excess ultra-processed food
Eat enough protein, vitamin C, zinc, and vitamin A
Get omega-3s (fatty fish or supplement)
Use collagen peptides (10–15 g) + vitamin C if you want extra support
Prioritize sleep (7.5–9 hours) poor sleep shows on skin fast
Simple topical routine: gentle cleanse, moisturizer, sunscreen daily
Avoid over exfoliating or harsh products
Diet, sleep, and low inflammation do more for most people than complicated product stacks.
| Collagen Peptides | Supports collagen, skin elasticity & hydration | 10–15 g + Vitamin C | Highest |
| Omega-3 (EPA+DHA) | Reduces inflammation, improves skin barrier | 1.5–3 g combined | Highest |
| Zinc | Helps with acne, repair & oil balance | 15–30 mg | High |
| Vitamin D3 | Supports overall skin health | 2,000–4,000 IU | Medium |
| Vitamin C | Needed for collagen synthesis | 500 –1,000 mg (with collagen) | High |
| Vitamin A (from food or careful supplement) | Supports cell turnover | Prefer food sources | Medium |
Retinoids
Retinoids increase skin cell turnover and can help with acne texture and uneven pigmentation.Application
Pea Sized Amount 1x A Day
2-3X A Week Then Increase
Common Retinoids
Moisturizer
Moisturizer aids in restoring skins barrier function while offsetting any potential dryness or irritation caused by Retinoids. Apply a nickel sized amount to face and neck as needed according to your skins needs. Apply after cleansing and can be worn before Retinoids for extra protection if desired.
Application
When your skin start's to feel dry
La Roche-Posay
Cerave
Tinted Sunscreen/SPF
SPF offers protection against UV rays which can worsen pigmentation and lead to premature aging. Apply two fingers worth of sunscreen to face and neck as the final step in your morning skincare routine. Reapply every two hours if outside and perspiring or swimming.
Cerave
La Roche
NeutroGena
Oral Hygiene
Dietary Oral Hygiene
Teeth require vitamin D, K2, and A, along with calcium, phosphorus, and magnesium. Vitamins D, K2, and A, when combined with calcium, improve teeth mineralization. The ratio of sugar to teeth determines how much sugar each tooth swallows throughout the day. Frequent eating as well as the consumption of acidic and sugary foods, damages teeth. Phosphorus from food and water helps remineralize the teeth. Chewing fibrous food and staying hydrated stimulates saliva production, which protects the mouth from bacterial infections. Dairy products, fatty fish, eggs, and liver are teeth friendly foods that are rich in vitamin D, calcium, and phosphorus.
| Supplement | Effect on Teeth | Recommended Dose | Priority |
| Vitamin D3 | Helps calcium absorption | 2,000–4,000 IU | Highest |
| Vitamin K2 | Directs calcium into teeth & bones | 100–200 mcg | Highest |
| Magnesium | Supports tooth mineral structure | 200–400 mg elemental | High |
| Calcium | Building block (only if diet is low) | 500–1,000 mg | Medium |
| Omega-3 | Mild anti-inflammatory support | 1.5–3 g combined | Low |
At Home Whitening Kit
These whitening kits are also highly effective as they usually contain higher concentrations of bleaching agents which can either come specifically from your dentist or are found somewhere onlineYou will need custom made trays to apply the teeth whitening product at home.
Whitening Toothpaste
There are many different types of teeth whitening toothpastes available over the counter.
Most of these whitening toothpastes contain abrasive ingredients to remove surface stains.
These products often contain low amounts of bleaching agents like peroxides.
It is recommended to choose a whitening toothpaste that also contains fluoride to help reduce your risk of experiencing tooth sensitivity.
Spoiler: Strips
Teeth whitening strips are a common type of whitening method found at many stores.
These products also typically only contain small amounts of peroxide to bleach the teeth.
It is important to ensure that the whitening strips do not touch your gums to avoid harm.
Whitening Pen
Teeth whitening pens are another way to whiten your teeth at home.
The desired results may take a significant amount of time due to their low concentration of bleaching agents in comparison to in office and at home whitening kits provided by a dentist.
Whitening pends can be directly applied to the teeth without having to use a tray.
Mouthwash
Many mouthwashes have the added benefit of including whitening agents.
Whitening mouthwash can help remove surface stains from your teeth. Choose a
whitening mouthwash that contains fluoride and has the ADA Seal of Acceptance.
In Office Tooth Bleaching |Can be done at home
What it involves
A protective gingival barrier is placed on the gums, then a concentrated peroxide based gel (commonly hydrogen peroxide in the 15–40% range) is applied to the teeth.
The gingival barrier is a protective seal placed on the gums and surrounding soft tissues before the bleaching gel is applied.
High concentration peroxide can cause chemical burns, whitening, or irritation of the gingiva, lips, and oral mucosa, so isolation is essential.
https://www.amazon.com/EZGO-Gingival-Barrier-Protector-Syringe/dp/B07D6XJ639
Peroxide Gel
The active agent in virtually all professional bleaching systems is peroxide - either hydrogen peroxide applied directly or
carbamide peroxide that decomposes into hydrogen peroxide plus urea.
https://www.amazon.com/Cool-Teeth-Whitening-Carbamide-Peroxide/dp/B00IB0AXLC/ref=sr_1_1?sr=8-1
Some systems use a light, laser, or LED to accelerate the process; others rely on the gel alone.
The gel is left on for timed intervals, often with reapplication, during a single visit that typically lasts 60–90 minutes.
Results are visible immediately or within a day or two.
Height
Height
Most people stop growing when their growth plates close (Some people grow after due to conditions), which happens around the age of 20 or so. Diet and supplementation can do little for height after that, unless there is some hormonal imbalance. Before the growth plates close, get enough calories and protein, sleep properly, avoid low levels of vitamin D, zinc, and magnesium, and reduce chronic stress. Growth hormone is primarily secreted during deep sleep stages, so sleep quality and a good sleep schedule are crucial for increasing height.
| Supplement | Effect on Height Potential | Recommended Dose | Priority |
| Vitamin D3 | Supports bone growth & hormones | 2,000–4,000 IU | Highest |
| Zinc | Important for growth processes | 15–30 mg | High |
| Magnesium | Supports growth & sleep | 200–400 mg elemental | High |
| Omega-3 | Supports overall growth environment | 1.5–3 g combined | Medium |
| Protein / Calories | Foundation for growth | Diet first | Highest |
| Factor | Impact Level | Notes |
| Sleep + Calories | Extremely High | Biggest levers while plates are open |
| Vitamin D & Zinc | High | Correct deficiencies |
| After plates close | None | No supplement increases height |
Posture
After the growth plates close, optimizing posture and body composition in ways that affect height are more important for being tall. In other words, fix your anterior pelvic tilt and forward head posture, develop the posterior chain, and maintain low body fat. Such changes will improve the vertical growth of the spine and thoracic mobility, as well as gluteal muscle activation, resulting in a more muscular and athletic physique.
Example of an adult losing height from bad posture
Posture Analysis
Sleep
Sleep and posture
Sleep gives your muscles and connective tissues time to recover from the stress of the day. Poor sleep can make your muscles feel tighter, coordination worse, and posture harder to maintain, especially if you're already fatigued. It doesn't permanently change your posture by itself, but consistently poor sleep can make postural issues more noticeable.Sleep and muscle growth
Sleep is very important for muscle growth because much of your recovery happens while you're asleep. During sleep, your body increases muscle repair and protein synthesis while regulating hormones involved in recovery and growth. If you're training hard but consistently sleeping poorly, you can recover more slowly and potentially gain muscle less efficiently.How much
If you're a teenager, aim for 8–10 hours per night. Consistency matters too, so getting roughly the same amount of sleep each night is better than repeatedly catching up after very short nights. For muscle growth, training, nutrition, and sleep all work together rather than one making up for the others.Correct Sleeping Form
Direction To Face
The “sleeping south” idea suggests that sleeping with your head pointed south may improve sleep quality through alignment with Earth’s magnetic field. However, the scientific evidence is very limited and based on small studies, so it has not been established that south facing sleep actually improves health or recovery.
| Supplement | Effect on Sleep/Recovery | Recommended Dose | Priority |
| Magnesium | Improves sleep quality & relaxation | 200–400 mg elemental | Highest |
| Apigenin | Calming, supports sleep onset | 50 mg | High |
| L-Theanine | Reduces anxiety, smoother sleep | 200 mg | High |
| Glycine | Improves sleep quality | 3 g | Medium |
| Ashwagandha | Lowers stress/cortisol | 300–600 mg | Medium |
| Omega-3 | Supports recovery | 1.5–3 g combined | Medium |
Budget Friendly Foods
| Food | Main Benefits | Supports |
| Eggs | Protein, choline, vitamin A, fat | Muscle, skin, teeth, height (while growing) |
| Chicken thighs/drums | Protein, collagen (skin-on), fat | Muscle, skin |
| Canned tuna/sardines | Protein, omega-3, calcium (sardines) | Muscle, skin, teeth |
| Milk / plain yogurt | Protein, calcium, iodine | Muscle, teeth, height |
| Rice, oats, potatoes | Carbs, energy, some minerals | Muscle, height (calories) |
| Beans & lentils | Protein, fiber, minerals | Muscle, general |
| Frozen vegetables | Vitamins, fiber, volume | Skin, general |
| Bananas, apples, carrots | Carbs, fiber, vitamin A | General, skin |
| Peanut butter | Calories, fat, some protein | Muscle, height (calories) |
| Cabbage, onions, garlic | Volume, sulfur compounds, vitamin C | Skin, general |
Mid Range Foods
| Food | Main Benefits | Supports |
| Ground beef | Protein, iron, zinc, B vitamins | Muscle, skin, height |
| Chicken breast | Lean protein | Muscle |
| Greek yogurt | High protein, calcium | Muscle, teeth |
| Cottage cheese | Casein protein, calcium | Muscle, teeth |
| Fresh fruit (berries on sale) | Antioxidants, vitamin C | Skin |
| Olive oil | Monounsaturated fat, polyphenols | Skin, general |
| Cheese | Calcium, fat, protein | Teeth, muscle |
| Sweet potatoes | Carbs, vitamin A, fiber | Skin, muscle, height |
| Seasonal produce | Micronutrients, volume | Skin, general |
Higher Budget / Nutrient Dense Options
| Food | Main Benefits | Supports |
| Fatty fish (salmon, mackerel) | Omega-3, protein, vitamin D | Muscle, skin, teeth, height |
| Grass fed beef / lamb | Protein, zinc, iron, better fat profile | Muscle, skin, height |
| Liver (occasional) | Very high vitamin A, B vitamins, copper, iron | Skin, teeth, general |
| Bone broth / slow-cooked joints | Glycine, collagen, minerals | Skin, joints |
| High quality olive oil / avocado | Healthy fats, vitamin E | Skin |
| Berries, kiwi, citrus | Vitamin C, polyphenols | Skin |
| Fermented dairy (kefir) | Protein, calcium, some K2 potential | Teeth, muscle |
| Nuts & seeds | Fats, minerals, vitamin E | Skin, general |
@Vrilltrum @whiskers52 @Mast @Askinov @HST
