[Mega-Guide] Softmaxxing

Deleted member 10413 · Mar 7, 2021

Lower Third

Hair

Hair Loss

Guide (https://looksmax.org/threads/ultimate-indepth-anti-hair-loss-guide.220874/)
Treatment

-EVERY HAIRLOSS TREATMENT THAT WORKS:
1-finasteride: It works by lowering the amount of dht that comes to your scalp systemically by around 60 percent
strongest hairloss product but has the worst side effects. side effects include lowering sex drive and libido. It also lowers dht in the body which isn't so good
2-Minoxidil:The way it works isn't fully understood but we know that it stimulates hair growth, however it doesn't do anything to fix the real issue on whats causing hairloss so minoxidil on itself wont be enough down the road.
topical minox vs oral minox:
oral minoxidil is 10 times stronger than topical however there is a huge chance of developing heart problems so its not worth it.
3-alfratadiol: Ok alfratadiol is a weak estrogen. estrogen has an indirect anti androgen
dont worry it wont have a systemic absorption so your body wont feminize
it works just like finasteride.
4-RU58841:it occupies androgen receptors and prevents dht and testosterone from binding to the hair follicle.
5-cb0301:it is a topical anti androgen. however its not the strongest one. RU mogs.
6-stemoxydine:Aminexil is a breakthrough formula that prevents hair loss along with boosting hair growth.
6-dutasteride: highly advice against using it, its not even better than finasteride.

What should I use to prevent hairloss:
the best stack for hairloss prevention if you dont want to use finasteride is:
RU58841
Minoxidil
Alfratodiol
this stack can add years to your hair.
however there will be a point where this regimen will become weak and you will have to add different things such as finasteride and other treatments

Hair Styles

Determine Face Shape (https://bespokeunit.com/face-shapes/identifying/)
Hair Styles for head shapes (https://www.thetrendspotter.net/find-the-perfect-hairstyle-haircut-for-your-face-shape/)
Guide to different hairstyles (https://www.thetrendspotter.net/haircut-types-for-men/)
Inspiration (https://onpointfresh.com/top-71-mens-hairstyles/)

Styling Hair

How to style (https://www.menshairstyletrends.com/how-to-style-your-hair-men/)
How to wash hair properly (https://www.gq.com/story/how-to-wash-your-hair)

Hair Fraud

Dyeing hair (https://www.fashionbeans.com/article/hair-dye-for-men/)
Hairline Frauding (Hat, Beanie)

Grooming

Cutting Hair on head (by yourself) (https://www.bostonmagazine.com/life-style/2020/04/27/mens-home-haircut/)
Cutting back of the neck hair (https://www.byrdie.com/how-to-shave-the-back-of-your-own-neck-2326481)
Cutting pubic Hair (https://gillette.com/en-us/shaving-tips/manscaping/pubic-hair-shaving)
Trimming Eyelashes (https://oureverydaylife.com/how-to-shorten-eyelashes-12248484.html)
Brushing Eyelashes (https://www.thelashlounge.com/blog/the-proper-way-to-comb-your-lashes-lash-wand-alternatives/#:~:text=STEP 1: Take your lash,your lashes and brush upward.)
Grooming Eyebrows (https://www.rachaelraymag.com/real-life/3-ways-to-groom-your-eyebrows#:~:text=How to Groom-,1.,elongate and slim the face.)
Get rid of hair long term (https://www.healthline.com/health/how-to-remove-hair-permanently#hair-removal-options)

Eye Brows

How to groom (https://www.rachaelraymag.com/real-life/3-ways-to-groom-your-eyebrows#:~:text=How to Groom-,1.,elongate and slim the face.)
How to dye (https://www.mindbodygreen.com/articles/how-to-dye-eyebrows)
Minoxidil (https://www.healthline.com/health/rogaine-for-eyebrows)

Hair Care Routine

Establish a hair care routine (https://www.healthline.com/health/beauty-skin-care/hair-care-routine)
Hair masks (https://www.hsiprofessional.com/blogs/tips-tricks/what-is-a-hair-mask-and-what-does-it-do#:~:text=A hair mask is a,time, three minutes to overnight.)

Beard Care

Minox (https://www.menshealth.com/health/a34160011/rogaine-minoxidil-beard/#:~:text=Adam Mamelak, MD, an Austin,for long periods of time.)
Beard Care (https://brickellmensproducts.com/blogs/grooming-manual/83682179-beard-care-how-to-maintain-a-beard)

Eyes

Squinting

The importance (https://looksmax.org/threads/daily-reminder-of-the-importance-of-squintmaxxing.50477/)
Potential Problems (https://looksmax.org/threads/ive-given-up-squint-maxxing.243512/)

Eye Color

STRŌMA (EYE COLOR CHANGE) EXPLAINED: MEGA-THREAD

INTRODUCTION I’ve been researching the company, its procedure, and the technology behind it for well over a year now and in that time frame, I’ve seen an increase in interest toward it. Coming with that, of course, a lot of questions and critique. With this thread, I intend to answer some...

looksmax.org

Ice Hooding

Results (https://looksmax.org/threads/ice-hoodingmaxxing-results.213530/)
How to do it (https://looksmax.org/threads/hoodingmaxxing-ctmaxxing-101.119574/)

Skin

Tattoos

What to consider (https://looksmax.org/threads/tattoos-what-to-consider.249003/)
Inspiration (https://www.thetrendspotter.net/tattoo-ideas-for-men/)
Temporary vs Permanent (https://homespe.com/should-you-get-a-temporary-or-permanent-tattoo/#:~:text=Temporary tattoos are drawn on,penetrate it, unlike permanent tattoos.&text=In permanent tattoos, a needle,skin wound requiring healing time.)

Skin Care

Acne Treatment (https://www.goodrx.com/acne/acne-treatment-guide)
Removing acne scars (https://intothegloss.com/2018/06/how-to-get-rid-of-acne-scars/)
Collagen maxxing (https://looksmax.org/threads/ultimate-collagenmaxxing-guide-and-where-to-buy-shit.36626/)
General Skin Care Routine (https://www.gq.com/story/everything-you-need-to-know-to-start-a-skincare-routine)

Color Maxxing

Peptides (https://looksmax.org/threads/how-to-get-better-skin-with-peptides.141779/)
Golden Caramel Glow (https://looksmax.org/threads/skin-coloring-maxing-how-to-get-ideal-golden-caramel-glow.87887/)
Melanotan 2 (https://looksmax.org/threads/melanotan-2-is-amazing-melanotan-2-guide.115860/)
Self Tanning (https://www.weightwatchers.com/us/article/complete-self-tanning-guide)
Tanning Bed (http://salonsensemedia.com/tanning-bed-beginners-guide/)

Makeup

Comprehensive Guide (https://looksmax.org/threads/comprehensive-analysis-of-makeup.81417/)
Routine (https://www.fashionbeans.com/article/makeup-for-men/)

Body

Gym

Beginner Introduction (https://www.webmd.com/fitness-exercise/features/fitness-beginners-guide#1)
Frame Measurements (https://www.livestrong.com/article/219938-how-to-know-your-body-frame/)
Natty Genetic Potential (https://legionathletics.com/how-to-build-muscle-naturally/)
No equipment guide (https://forum.bodybuilding.com/showthread.php?t=178185961&page=1)
Insane Steroid Guide (https://futuremoves.wordpress.com/2012/11/23/steroids/)
Neck Guide (https://looksmax.org/threads/the-looksmaxing-guide-to-neck-training-mega-thread.255277/)
Strength Level (https://strengthlevel.com/)
Routines

Height

Classifications (https://looksmax.org/threads/height-chart-and-guide.126295/)
Stack (https://looksmax.org/threads/the-ult...ed-closed-plate-oldcel-method-included.14298/)
Posture (https://medlineplus.gov/guidetogoodposture.html)
Spine Stretching (https://looksmax.org/threads/stretching-your-spine-make-you-taller.69740/)
Bone Smashing (https://looksmax.org/threads/bonesmashing-for-height-increase.310498/)
Lifts (https://looksmax.org/threads/my-4-inch-elevator-shoe-demonstration-video.288284/)
Stretches (https://stylesatlife.com/articles/stretching-exercises-to-increase-height/)
Calculator (https://looksmax.org/threads/guide-to-calculate-adult-height-youngcels-gtfih.243184/)

Weight Loss

Weight Loss Motivation (https://forum.bodybuilding.com/showthread.php?t=148807643)
Weight Loss Calculator (https://www.calculator.net/calorie-calculator.html)
Weight Loss Guide

Wavelength Guide to Bodybuilding v3.0

The goal of bodybuilding is to improve body composition by losing fat and/or gaining muscle mass. If total body weight goes down in the process, the method is generally referred to as "cutting", if total body weight goes up, it's called "bulking", if body weight stays about the same, it's called "recomping".

1 Cutting

1.1 Essential Rules

- Workout with weights about 3 times a week.
- Eat at least 1g protein / lb of lean body mass a day.
- Eat some fruit, veggies/salad, and some essential fatty acids (EFAs) every day.
- Above that eat whatever you want, preferably a wide variety of foods.
- Adjust your food intake so that the desired rate of weight loss is maintained.

The recommended rate of weight loss depends on your current body fat level. Generally, the higher your bodyfat, the higher the rate of weight loss can potentially be. The best indication for the rate being too high is if you rapidly lose strength in the gym. In this case, increase your intake and go for a smaller rate of weight loss. In general, a rate of about 1-2lbs per week is recommended.

Any cutting method that follows the above rules is close to optimal, any further details will not have significant effect on body composition. If you already have a meal plan, just check if these rules are followed and adjust if not.

1.2 Measuring Progress and Adjusting Food Intake

- Weigh yourself once a week, always at the same time (e.g. right after waking up).
- Don't panic if your weight stays the same or even goes up for one or two weeks.
- If your weight does not go down for more than three weeks, slightly reduce calories.
- If your rate of weight loss is above the desired value, slightly increase calories.
- The change in daily calories from those adjustments should not exceed 500 cals.
- After adjustment, stay on the new value for at least three weeks before adjusting again.

If you have never done a cutting diet, it's always better to start with more calories and reduce slowly until the desired rate of weight loss is maintained. If you stay patient, you will not have to adjust very often. With more experience, you will not have to count calories anymore, but as a beginner it is probably a good idea.

1.3 Unessential Factors

Since many questions revolve around further details of cutting diets, here is a list of factors that I believe to be of insignificant effect for body composition:

- Cardio and fat burners,
- Meal timing and meal frequency,
- Protein / Carb / Fat distribution throughout the day,
- carb / fat ratio,
- Sodium intake,
- Moderate alcohol intake,
- Use of supplements resp. meal replacements,
- "Clean" food vs. Junk food (sugar and saturated fat).

All these factors should be used as tools to make the diet as convenient as possible. Many people e.g. have an easier time dieting with eating more calories and doing cardio or taking fat burners. Some people like myself have an easier time without cardio and fat burners. In my experience, the end result (body composition improvement) is not significantly influenced. Another example is protein supplements. I e.g. use whey powder to meet my daily protein intake out of convenience. I could just as well get all my protein from other sources. A third example is meal frequency and timing. This tool should be used to reduce hunger as much as possible throughout the day. For some people that means eating 6 times a day, for others it means eating only once or twice a day.

2 Bulking and Recomping

The only factor that changes for bulking or recomping is that the rate of weight change X is positive resp. zero. All other essential rules are exactly the same as for cutting (see sections above).

For bulking, the critical factor is the value of X. Everyone has a different ability to gain weight with a certain ratio of muscle vs. fat gain. This ability is dependent on things like genetics, age, training experience, etc. The ratio will decrease the higher X is, but not in a linear way. The trick is to find the optimal value for X, where the ratio is still close to optimum. Unfortunally, this is solely a matter of experience. My advise would be to increase calories by 500 over maintenance and check if weight goes up while fat gains are still tolerable. If no weight is gained, increase calories again. If fat gains are too high, decrease calories.

For recomping (staying at about the same total body weight), just weigh yourself from time to time and adjust food intake accordingly to maintain that weight. You can e.g. weigh yourself in the morning and just skip your last meal of the day if you're above target weight. You can determine your progress by how much strength you gain in the gym, by taking measurements (e.g. waist size), or simply by looking in the mirror.

3 Weight Training

Weight training refers to intense (anaerobic) strength training in this guide. This applies to all three variants of bodybuilding (cutting, bulking, and recomping). There are many methods of weight training, a typical 3 day split program is assembled here (the numbers refer to number of exercises):

Day1: 3 x Chest, 2 x Biceps, 1 x Abs
Day2: Rest
Day3: 4 x Legs, 2 x Shoulders
Day4: Rest
Day5: 2 x Back, 2 x Triceps, 1 x Traps, 1 x Abs
Day6: Rest
Day7: Rest

For each exercise, do one light warmup set, then go up with the weight on the next 2-3 sets, and do one or two heavy sets to failure or close to failure. For the smaller exercises (e.g. biceps), the number of sets can also only be 3-4 though. Repetition numbers should be in the range of 15-6. For the exercises one could e.g. do (in the above order):

3 x Chest: BB Presses, DB Incline Presses, Dips
2 x Biceps: DB Curls, Concentration/Cable Curls
1 x Abs: Situps
4 x Legs: Squats or Leg Presses, Leg Extensions, Leg Curls, Calf Raises
2 x Shoulders: DB presses, Seated Rear Lateral DB Raises
2 x Back: Pullups, Cable Pulldowns
2 x Triceps: Skull Crushers, Cable Pushdowns
1 x Traps: DB Shrugs
1 x Abs: Leg Raises

These are of course only examples, there are plenty of other exercises that can be used as replacements. There are also plenty of other workout plans such as HST, German Volume Training, etc. What's most important is that the training is intense and that all major muscle groups are involved throughout the week.

4 Psychological Tips and Tricks

- It is possible that you will not "see" changes in the mirror unless your bodyfat is rather low. Don't panic, as long as the rules are followed, everything is right on track.

- If at all, only assess your physique right after a workout. At other times it's too dependent on water retention, and the mind will play tricks on you (telling you your progress sucks, etc.).

- Have a cheat/pig-out day once in a while, where you eat what you want. I had one every week on my last diet. Don't feel guilty about it, as long as the rules are still followed (total intake still leads to the desired rate of weight change), everything is allright.

- Don't take the whole thing too serious. It's better to not care about it so much. See it more as being the coach of another person, rather than yourself.

5 Frequently Asked Questions

Q: How do I determine how much calories I should consume?
A: You can just go by what you currently eat and reduce from there as described in the guide. Alternativiely, use a calorie calculator like the "Total Metabolism Forecaster", see link section.

Q: Is it important to get the same amount of calories resp. macros every day?
A: No, it's OK to eat a little less one day and more the next.

Q: How do I determine my lean body mass for calculating my protein intake?
A: You have to take your total body weight and subtract your fat weight. If you e.g. weigh 200lbs and your bodyfat is 20% (=40lbs), your lean body mass is 200lbs - 40lbs = 160lbs. If you don't know your bodyfat, just take a guess. When in doubt, just eat a little more. However, if for some reason, you can't eat as much protein, just eat a little less, most people will still do fine.

Q: Does it matter where I get my protein from and what are good protein sources?
A: Generally, it does not matter. You can get your protein from meat, fish, eggs, cheese, protein powder, etc. Although there are differences in quality (regarding muscle sparing effect), they can easily be made up for with just a little more quantity.

Q: I work out less/more than 3 times a week, is that OK?
A: Yes, as long as all other essential rules are followed. Some people get away with less, some do better on more.

Q: I lost a lot of weight in the first few weeks but weight loss has slowed down, why?
A: The initial weight loss was probably mostly water loss. Stay at the current intake for at least another 3 weeks. If weight loss stalls, slightly reduce calories as described in the guide.

Q: What about keto diets?
A: Principally, keto diets (very low carb diets), as long as they follow all rules, would be fine. IMO, some people have a problem preserving muscle mass on a keto diet. For other people it works great. I don't think keto diets provide a significant advantage other than maybe being more convenient for some people.

Q: What about post workout nutrition?
A: I would not intentionally starve myself of protein after a workout. A meal containing some protein or a shake is perfectly fine.

Q: Apart from body composition, what about health?
A: First of all, it is important to distinguish between the goal of optimal body composition and the goal of optimal health. For the former, the guide provides all essential rules. For the latter, opinions vary a lot between experts and over time (see e.g. saturated fat, GI, food processing, cholesterol, etc.). Therefore, IMO the best way to go is to eat a wide variety of foods.

Q: How can I lose fat in certain areas of my body?
A: Although there are theories that spot reduction is possible to a certain degree, generally IMO it's not feasible. You can only reduce overall bodyfat and wait for the problem areas to come in.

Q: What exactly is your diet?
A: My cutting diet is somewhat extreme (see Links section). For bulking, I add a meal or two. That's just the most convenient way for me. However, every other diet that follows the essential rules is also perfectly OK.

Q: Should I eat differently on workout days than on off days?
A: That's not necessary, but if you're hungrier on workout days, you can eat a little more (out of convenience).

Q: Does this guide also work for girls?
A: Of course!

6 Links

How to lose fat for Noobs: http://forum.bodybuilding.com/showth...hp?t=113693871
Wavelength Cutting Diet: http://forum.bodybuilding.com/showpo...1&postcount=33
Total Metabolism Forecaster: http://forum.bodybuilding.com/showth...hp?t=114980801
Minimum Nutritional Requirements: http://forum.bodybuilding.com/showth...hp?t=113310851

Frame Frauding

Shoulder Pads (https://www.ebay.com/itm/shoulder-d...derwear-sleeveless-Made-in-korea/264505810255)
Wrist Frauding (Bracelet, Watch)
Neck Frauding (Headphones, Scarf, Turtleneck)
Other: (https://looksmax.org/threads/how-to-fraud-a-good-frame.308198/)

Clothing

Clothing to avoid (https://looksmax.org/threads/some-quick-fashion-tips.291272/)
Casual Clothing (https://luxe.digital/lifestyle/style/men-casual-dress-code-guide/)
Clothing Inspiration (https://onpointfresh.com/31-mens-style-outfits-every-guy-look-inspiration/)

Penis

Penis Enlargement

Penis Extender
Jelq Guide (https://looksmax.org/threads/nsfw-dickmaxxing-the-complete-jelqing-guide.32587/)
Bathmate (https://bathmatedirect.com/?oid=1&a...a4l9Qw_IaFOG82TmgUbL-Kb_LDCX7usRoCmBIQAvD_BwE)
Wieghts (https://www.healthline.com/health/penis-weights)
Routine

Nobody on PE forums gets the importance of the two stages – make bigger, keep bigger. And so nobody realises the routine is the important thing.

And your routine is going to be based on you because some of you live with parents and roommates and some live alone and workin offices or whatever.
I lived with roommates when I started this, so had to be careful.

Here’s my routine with all the elements.

1. Get up and in morning do bundled stretches and A stretches to get my dick long.
2. Then hang if I have time for 20 minutes or so to really get dick long
3. Put on sleeve and bathmate for 5-10 minutes in shower
4. If alone, then SSJ and another bathmate session
5. After bathmate, leave dick to relax a bit while I get dressed
6. Get a light weight vacuum sleeve and weight (1lb) and keep it on all day
7. During day, take sleeve off to piss and do some light A-stretches if dick doesn’t feel fatigued
8. Evening: A stretches before bed

Penis Functionality

Last Longer (https://www.promescent.com/pages/last-longer-in-bed)
Kegels (https://www.nafc.org/kegel-exercises)

Tagging people who wanted a tag:
@warpsociety @RichardSpencel @werty1457 @RoBobaFett999 @Jkwww @Blue @Acnno @Ocelot @Biggdink @RealLooksmaxxer @PrestonYnot @recessed @indianoutlaw @zeke714 @newperson @HarvardDropOut @Selinity @N1666

Deleted member 10413 · Mar 7, 2021

Also yes ik there is a space in between hair and eyes. It pisses me off so much. There is literally no reason it should be there.

Link to [Mega-Guide 1] Thinking and intelligence:
(https://looksmax.org/threads/complete-guide-to-thinking-megaguide.310475/)

Deleted member 8919 · Mar 7, 2021

there is a space in between hair and eyes.

Selinity · Mar 7, 2021

The two other mega-guides seem like cool topics, can I help out?

Deleted member 10413 · Mar 7, 2021

Selinity said:
The two other mega-guides seem like cool topics, can I help out?

I'm not really sure how you could tbh. But there are plenty of mega guides you could make. I would still recommend that you make a rating guide. It would definitely be one of the top guides here if you did.

Deleted member 7806 · Mar 7, 2021

Tysm man i love ya

Selinity · Mar 7, 2021

It really is a good idea, but it will take me a while because of school
As for help I mean can I make one of the threads? Unless your intent on being the one to post it

Deleted member 10413 · Mar 7, 2021

Selinity said:
It really is a good idea, but it will take me a while because of school
As for help I mean can I make one of the threads? Unless your intent on being the one to post it

Yeah sure I wouldn't have a problem with that.

Deleted member 10413 · Mar 7, 2021

Deleted member 10413 · Mar 8, 2021

Deleted member 11057 · Mar 8, 2021

thank you

Deleted member 10413 · Mar 8, 2021

chsnnx11 said:
thank you

GigaAscender · Mar 8, 2021

Nice man appreciated homie

sensei · Mar 8, 2021

Grimba said:
Lower Third

Jutting

Jutting (https://looksmax.org/threads/jutting-ur-jaw-instead-of-jaw-surgery.273264/)
TMJ (https://www.medicinenet.com/temporomandibular_joint_syndrome_tmj/article.htm)

Chin Fraud

Results (https://looksmax.org/threads/beard-frauds-me.178704/)
Minox (https://www.menshealth.com/health/a34160011/rogaine-minoxidil-beard/#:~:text=Adam Mamelak, MD, an Austin,for long periods of time.)

Chewing

Does it work (https://looksmax.org/threads/chewing-megathread.160248/)
How to (https://looksmax.org/threads/jaw-maxxing-guide.87532/)
TMJ (https://looksmax.org/threads/i-got-tmj-from-chewing-too-much.92800/)

Cheeks

Cheek Biting (https://looksmax.org/threads/new-met...cheeks-and-defined-jawline-cheekbiting.54835/)

Teeth

Insane Guide (https://forum.****************/threads/teeth-whitening-megathread.953/)

Hair

Hair Loss

Guide (https://looksmax.org/threads/ultimate-indepth-anti-hair-loss-guide.220874/)
Treatment

-EVERY HAIRLOSS TREATMENT THAT WORKS:
1-finasteride: It works by lowering the amount of dht that comes to your scalp systemically by around 60 percent
strongest hairloss product but has the worst side effects. side effects include lowering sex drive and libido. It also lowers dht in the body which isn't so good
2-Minoxidil:The way it works isn't fully understood but we know that it stimulates hair growth, however it doesn't do anything to fix the real issue on whats causing hairloss so minoxidil on itself wont be enough down the road.
topical minox vs oral minox:
oral minoxidil is 10 times stronger than topical however there is a huge chance of developing heart problems so its not worth it.
3-alfratadiol: Ok alfratadiol is a weak estrogen. estrogen has an indirect anti androgen
dont worry it wont have a systemic absorption so your body wont feminize
it works just like finasteride.
4-RU58841:it occupies androgen receptors and prevents dht and testosterone from binding to the hair follicle.
5-cb0301:it is a topical anti androgen. however its not the strongest one. RU mogs.
6-stemoxydine:Aminexil is a breakthrough formula that prevents hair loss along with boosting hair growth.
6-dutasteride: highly advice against using it, its not even better than finasteride.

What should I use to prevent hairloss:
the best stack for hairloss prevention if you dont want to use finasteride is:
RU58841
Minoxidil
Alfratodiol
this stack can add years to your hair.
however there will be a point where this regimen will become weak and you will have to add different things such as finasteride and other treatments

Hair Styles

Determine Face Shape (https://bespokeunit.com/face-shapes/identifying/)
Hair Styles for head shapes (https://www.thetrendspotter.net/find-the-perfect-hairstyle-haircut-for-your-face-shape/)
Guide to different hairstyles (https://www.thetrendspotter.net/haircut-types-for-men/)
Inspiration (https://onpointfresh.com/top-71-mens-hairstyles/)

Styling Hair

How to style (https://www.menshairstyletrends.com/how-to-style-your-hair-men/)
How to wash hair properly (https://www.gq.com/story/how-to-wash-your-hair)

Hair Fraud

Dyeing hair (https://www.fashionbeans.com/article/hair-dye-for-men/)
Hairline Frauding (Hat, Beanie)

Grooming

Cutting Hair on head (by yourself) (https://www.bostonmagazine.com/life-style/2020/04/27/mens-home-haircut/)
Cutting back of the neck hair (https://www.byrdie.com/how-to-shave-the-back-of-your-own-neck-2326481)
Cutting pubic Hair (https://gillette.com/en-us/shaving-tips/manscaping/pubic-hair-shaving)
Trimming Eyelashes (https://oureverydaylife.com/how-to-shorten-eyelashes-12248484.html)
Brushing Eyelashes (https://www.thelashlounge.com/blog/the-proper-way-to-comb-your-lashes-lash-wand-alternatives/#:~:text=STEP 1: Take your lash,your lashes and brush upward.)
Grooming Eyebrows (https://www.rachaelraymag.com/real-life/3-ways-to-groom-your-eyebrows#:~:text=How to Groom-,1.,elongate and slim the face.)
Get rid of hair long term (https://www.healthline.com/health/how-to-remove-hair-permanently#hair-removal-options)

Eye Brows

How to groom (https://www.rachaelraymag.com/real-life/3-ways-to-groom-your-eyebrows#:~:text=How to Groom-,1.,elongate and slim the face.)
How to dye (https://www.mindbodygreen.com/articles/how-to-dye-eyebrows)
Minoxidil (https://www.healthline.com/health/rogaine-for-eyebrows)

Hair Care Routine

Establish a hair care routine (https://www.healthline.com/health/beauty-skin-care/hair-care-routine)
Hair masks (https://www.hsiprofessional.com/blogs/tips-tricks/what-is-a-hair-mask-and-what-does-it-do#:~:text=A hair mask is a,time, three minutes to overnight.)

Beard Care

Minox (https://www.menshealth.com/health/a34160011/rogaine-minoxidil-beard/#:~:text=Adam Mamelak, MD, an Austin,for long periods of time.)
Beard Care (https://brickellmensproducts.com/blogs/grooming-manual/83682179-beard-care-how-to-maintain-a-beard)

Eyes

Squinting

The importance (https://looksmax.org/threads/daily-reminder-of-the-importance-of-squintmaxxing.50477/)
Potential Problems (https://looksmax.org/threads/ive-given-up-squint-maxxing.243512/)

Eye Color

STRŌMA (EYE COLOR CHANGE) EXPLAINED: MEGA-THREAD

INTRODUCTION I’ve been researching the company, its procedure, and the technology behind it for well over a year now and in that time frame, I’ve seen an increase in interest toward it. Coming with that, of course, a lot of questions and critique. With this thread, I intend to answer some...

looksmax.org

Ice Hooding

Results (https://looksmax.org/threads/ice-hoodingmaxxing-results.213530/)
How to do it (https://looksmax.org/threads/hoodingmaxxing-ctmaxxing-101.119574/)

Skin

Tattoos

What to consider (https://looksmax.org/threads/tattoos-what-to-consider.249003/)
Inspiration (https://www.thetrendspotter.net/tattoo-ideas-for-men/)
Temporary vs Permanent (https://homespe.com/should-you-get-a-temporary-or-permanent-tattoo/#:~:text=Temporary tattoos are drawn on,penetrate it, unlike permanent tattoos.&text=In permanent tattoos, a needle,skin wound requiring healing time.)

Skin Care

Acne Treatment (https://www.goodrx.com/acne/acne-treatment-guide)
Removing acne scars (https://intothegloss.com/2018/06/how-to-get-rid-of-acne-scars/)
Collagen maxxing (https://looksmax.org/threads/ultimate-collagenmaxxing-guide-and-where-to-buy-shit.36626/)
General Skin Care Routine (https://www.gq.com/story/everything-you-need-to-know-to-start-a-skincare-routine)

Color Maxxing

Peptides (https://looksmax.org/threads/how-to-get-better-skin-with-peptides.141779/)
Golden Caramel Glow (https://looksmax.org/threads/skin-coloring-maxing-how-to-get-ideal-golden-caramel-glow.87887/)
Melanotan 2 (https://looksmax.org/threads/melanotan-2-is-amazing-melanotan-2-guide.115860/)
Self Tanning (https://www.weightwatchers.com/us/article/complete-self-tanning-guide)
Tanning Bed (http://salonsensemedia.com/tanning-bed-beginners-guide/)

Makeup

Comprehensive Guide (https://looksmax.org/threads/comprehensive-analysis-of-makeup.81417/)
Routine (https://www.fashionbeans.com/article/makeup-for-men/)

Body

Gym

Beginner Introduction (https://www.webmd.com/fitness-exercise/features/fitness-beginners-guide#1)
Frame Measurements (https://www.livestrong.com/article/219938-how-to-know-your-body-frame/)
Natty Genetic Potential (https://legionathletics.com/how-to-build-muscle-naturally/)
No equipment guide (https://forum.bodybuilding.com/showthread.php?t=178185961&page=1)
Insane Steroid Guide (https://futuremoves.wordpress.com/2012/11/23/steroids/)
Neck Guide (https://looksmax.org/threads/the-looksmaxing-guide-to-neck-training-mega-thread.255277/)
Strength Level (https://strengthlevel.com/)
Routines

***BEGINNER ROUTINES***

davisj3537 Fierce 5
http://forum.bodybuilding.com/showth...hp?t=159678631

AllPro's Beginner Routine
http://forum.bodybuilding.com/showthread.php?t=4195843

BabyLover's Starting Strength
http://forum.bodybuilding.com/showth...hp?t=135564721

Schwarzenegger/Reg Park
http://forum.bodybuilding.com/showth...hp?t=112649251

IceCream Fitness 5x5
http://forum.bodybuilding.com/showth...hp?t=148036063

Starting Strength
http://startingstrength.com/

StrongLifts 5x5
http://stronglifts.com/5x5/

Westside for Skinny Bastards V3 (WS4SB3)
https://www.defrancostraining.com/we...astards-part3/

INTERMEDIATE / ADVANCED ROUTINES:

davisj3537 Fierce 5 Comprehensive Program List
http://forum.bodybuilding.com/showth...hp?t=162916931

Coolcicada's Push/Pull/Legs
http://forum.bodybuilding.com/showth...hp?t=149807833

Kelei Hypertrophy/Bodybuilding Routine
http://forum.bodybuilding.com/showth...hp?t=166617201

Height

Classifications (https://looksmax.org/threads/height-chart-and-guide.126295/)
Stack (https://looksmax.org/threads/the-ult...ed-closed-plate-oldcel-method-included.14298/)
Posture (https://medlineplus.gov/guidetogoodposture.html)
Spine Stretching (https://looksmax.org/threads/stretching-your-spine-make-you-taller.69740/)
Bone Smashing (https://looksmax.org/threads/bonesmashing-for-height-increase.310498/)
Lifts (https://looksmax.org/threads/my-4-inch-elevator-shoe-demonstration-video.288284/)
Stretches (https://stylesatlife.com/articles/stretching-exercises-to-increase-height/)
Calculator (https://looksmax.org/threads/guide-to-calculate-adult-height-youngcels-gtfih.243184/)

Weight Loss

Weight Loss Motivation (https://forum.bodybuilding.com/showthread.php?t=148807643)
Weight Loss Calculator (https://www.calculator.net/calorie-calculator.html)
Weight Loss Guide

Wavelength Guide to Bodybuilding v3.0

The goal of bodybuilding is to improve body composition by losing fat and/or gaining muscle mass. If total body weight goes down in the process, the method is generally referred to as "cutting", if total body weight goes up, it's called "bulking", if body weight stays about the same, it's called "recomping".

1 Cutting

1.1 Essential Rules

- Workout with weights about 3 times a week.
- Eat at least 1g protein / lb of lean body mass a day.
- Eat some fruit, veggies/salad, and some essential fatty acids (EFAs) every day.
- Above that eat whatever you want, preferably a wide variety of foods.
- Adjust your food intake so that the desired rate of weight loss is maintained.

The recommended rate of weight loss depends on your current body fat level. Generally, the higher your bodyfat, the higher the rate of weight loss can potentially be. The best indication for the rate being too high is if you rapidly lose strength in the gym. In this case, increase your intake and go for a smaller rate of weight loss. In general, a rate of about 1-2lbs per week is recommended.

Any cutting method that follows the above rules is close to optimal, any further details will not have significant effect on body composition. If you already have a meal plan, just check if these rules are followed and adjust if not.

1.2 Measuring Progress and Adjusting Food Intake

- Weigh yourself once a week, always at the same time (e.g. right after waking up).
- Don't panic if your weight stays the same or even goes up for one or two weeks.
- If your weight does not go down for more than three weeks, slightly reduce calories.
- If your rate of weight loss is above the desired value, slightly increase calories.
- The change in daily calories from those adjustments should not exceed 500 cals.
- After adjustment, stay on the new value for at least three weeks before adjusting again.

If you have never done a cutting diet, it's always better to start with more calories and reduce slowly until the desired rate of weight loss is maintained. If you stay patient, you will not have to adjust very often. With more experience, you will not have to count calories anymore, but as a beginner it is probably a good idea.

1.3 Unessential Factors

Since many questions revolve around further details of cutting diets, here is a list of factors that I believe to be of insignificant effect for body composition:

- Cardio and fat burners,
- Meal timing and meal frequency,
- Protein / Carb / Fat distribution throughout the day,
- carb / fat ratio,
- Sodium intake,
- Moderate alcohol intake,
- Use of supplements resp. meal replacements,
- "Clean" food vs. Junk food (sugar and saturated fat).

All these factors should be used as tools to make the diet as convenient as possible. Many people e.g. have an easier time dieting with eating more calories and doing cardio or taking fat burners. Some people like myself have an easier time without cardio and fat burners. In my experience, the end result (body composition improvement) is not significantly influenced. Another example is protein supplements. I e.g. use whey powder to meet my daily protein intake out of convenience. I could just as well get all my protein from other sources. A third example is meal frequency and timing. This tool should be used to reduce hunger as much as possible throughout the day. For some people that means eating 6 times a day, for others it means eating only once or twice a day.

2 Bulking and Recomping

The only factor that changes for bulking or recomping is that the rate of weight change X is positive resp. zero. All other essential rules are exactly the same as for cutting (see sections above).

For bulking, the critical factor is the value of X. Everyone has a different ability to gain weight with a certain ratio of muscle vs. fat gain. This ability is dependent on things like genetics, age, training experience, etc. The ratio will decrease the higher X is, but not in a linear way. The trick is to find the optimal value for X, where the ratio is still close to optimum. Unfortunally, this is solely a matter of experience. My advise would be to increase calories by 500 over maintenance and check if weight goes up while fat gains are still tolerable. If no weight is gained, increase calories again. If fat gains are too high, decrease calories.

For recomping (staying at about the same total body weight), just weigh yourself from time to time and adjust food intake accordingly to maintain that weight. You can e.g. weigh yourself in the morning and just skip your last meal of the day if you're above target weight. You can determine your progress by how much strength you gain in the gym, by taking measurements (e.g. waist size), or simply by looking in the mirror.

3 Weight Training

Weight training refers to intense (anaerobic) strength training in this guide. This applies to all three variants of bodybuilding (cutting, bulking, and recomping). There are many methods of weight training, a typical 3 day split program is assembled here (the numbers refer to number of exercises):

Day1: 3 x Chest, 2 x Biceps, 1 x Abs
Day2: Rest
Day3: 4 x Legs, 2 x Shoulders
Day4: Rest
Day5: 2 x Back, 2 x Triceps, 1 x Traps, 1 x Abs
Day6: Rest
Day7: Rest

For each exercise, do one light warmup set, then go up with the weight on the next 2-3 sets, and do one or two heavy sets to failure or close to failure. For the smaller exercises (e.g. biceps), the number of sets can also only be 3-4 though. Repetition numbers should be in the range of 15-6. For the exercises one could e.g. do (in the above order):

3 x Chest: BB Presses, DB Incline Presses, Dips
2 x Biceps: DB Curls, Concentration/Cable Curls
1 x Abs: Situps
4 x Legs: Squats or Leg Presses, Leg Extensions, Leg Curls, Calf Raises
2 x Shoulders: DB presses, Seated Rear Lateral DB Raises
2 x Back: Pullups, Cable Pulldowns
2 x Triceps: Skull Crushers, Cable Pushdowns
1 x Traps: DB Shrugs
1 x Abs: Leg Raises

These are of course only examples, there are plenty of other exercises that can be used as replacements. There are also plenty of other workout plans such as HST, German Volume Training, etc. What's most important is that the training is intense and that all major muscle groups are involved throughout the week.

4 Psychological Tips and Tricks

- It is possible that you will not "see" changes in the mirror unless your bodyfat is rather low. Don't panic, as long as the rules are followed, everything is right on track.

- If at all, only assess your physique right after a workout. At other times it's too dependent on water retention, and the mind will play tricks on you (telling you your progress sucks, etc.).

- Have a cheat/pig-out day once in a while, where you eat what you want. I had one every week on my last diet. Don't feel guilty about it, as long as the rules are still followed (total intake still leads to the desired rate of weight change), everything is allright.

- Don't take the whole thing too serious. It's better to not care about it so much. See it more as being the coach of another person, rather than yourself.

5 Frequently Asked Questions

Q: How do I determine how much calories I should consume?
A: You can just go by what you currently eat and reduce from there as described in the guide. Alternativiely, use a calorie calculator like the "Total Metabolism Forecaster", see link section.

Q: Is it important to get the same amount of calories resp. macros every day?
A: No, it's OK to eat a little less one day and more the next.

Q: How do I determine my lean body mass for calculating my protein intake?
A: You have to take your total body weight and subtract your fat weight. If you e.g. weigh 200lbs and your bodyfat is 20% (=40lbs), your lean body mass is 200lbs - 40lbs = 160lbs. If you don't know your bodyfat, just take a guess. When in doubt, just eat a little more. However, if for some reason, you can't eat as much protein, just eat a little less, most people will still do fine.

Q: Does it matter where I get my protein from and what are good protein sources?
A: Generally, it does not matter. You can get your protein from meat, fish, eggs, cheese, protein powder, etc. Although there are differences in quality (regarding muscle sparing effect), they can easily be made up for with just a little more quantity.

Q: I work out less/more than 3 times a week, is that OK?
A: Yes, as long as all other essential rules are followed. Some people get away with less, some do better on more.

Q: I lost a lot of weight in the first few weeks but weight loss has slowed down, why?
A: The initial weight loss was probably mostly water loss. Stay at the current intake for at least another 3 weeks. If weight loss stalls, slightly reduce calories as described in the guide.

Q: What about keto diets?
A: Principally, keto diets (very low carb diets), as long as they follow all rules, would be fine. IMO, some people have a problem preserving muscle mass on a keto diet. For other people it works great. I don't think keto diets provide a significant advantage other than maybe being more convenient for some people.

Q: What about post workout nutrition?
A: I would not intentionally starve myself of protein after a workout. A meal containing some protein or a shake is perfectly fine.

Q: Apart from body composition, what about health?
A: First of all, it is important to distinguish between the goal of optimal body composition and the goal of optimal health. For the former, the guide provides all essential rules. For the latter, opinions vary a lot between experts and over time (see e.g. saturated fat, GI, food processing, cholesterol, etc.). Therefore, IMO the best way to go is to eat a wide variety of foods.

Q: How can I lose fat in certain areas of my body?
A: Although there are theories that spot reduction is possible to a certain degree, generally IMO it's not feasible. You can only reduce overall bodyfat and wait for the problem areas to come in.

Q: What exactly is your diet?
A: My cutting diet is somewhat extreme (see Links section). For bulking, I add a meal or two. That's just the most convenient way for me. However, every other diet that follows the essential rules is also perfectly OK.

Q: Should I eat differently on workout days than on off days?
A: That's not necessary, but if you're hungrier on workout days, you can eat a little more (out of convenience).

Q: Does this guide also work for girls?
A: Of course!

6 Links

How to lose fat for Noobs: http://forum.bodybuilding.com/showth...hp?t=113693871
Wavelength Cutting Diet: http://forum.bodybuilding.com/showpo...1&postcount=33
Total Metabolism Forecaster: http://forum.bodybuilding.com/showth...hp?t=114980801
Minimum Nutritional Requirements: http://forum.bodybuilding.com/showth...hp?t=113310851

Frame Frauding

Shoulder Pads (https://www.ebay.com/itm/shoulder-d...derwear-sleeveless-Made-in-korea/264505810255)
Wrist Frauding (Bracelet, Watch)
Neck Frauding (Headphones, Scarf, Turtleneck)
Other: (https://looksmax.org/threads/how-to-fraud-a-good-frame.308198/)

Clothing

Clothing to avoid (https://looksmax.org/threads/some-quick-fashion-tips.291272/)
Casual Clothing (https://luxe.digital/lifestyle/style/men-casual-dress-code-guide/)
Clothing Inspiration (https://onpointfresh.com/31-mens-style-outfits-every-guy-look-inspiration/)

Penis

Penis Enlargement

Penis Extender
Jelq Guide (https://looksmax.org/threads/nsfw-dickmaxxing-the-complete-jelqing-guide.32587/)
Bathmate (https://bathmatedirect.com/?oid=1&a...a4l9Qw_IaFOG82TmgUbL-Kb_LDCX7usRoCmBIQAvD_BwE)
Wieghts (https://www.healthline.com/health/penis-weights)
Routine

Nobody on PE forums gets the importance of the two stages – make bigger, keep bigger. And so nobody realises the routine is the important thing.

And your routine is going to be based on you because some of you live with parents and roommates and some live alone and workin offices or whatever.
I lived with roommates when I started this, so had to be careful.

Here’s my routine with all the elements.

1. Get up and in morning do bundled stretches and A stretches to get my dick long.
2. Then hang if I have time for 20 minutes or so to really get dick long
3. Put on sleeve and bathmate for 5-10 minutes in shower
4. If alone, then SSJ and another bathmate session
5. After bathmate, leave dick to relax a bit while I get dressed
6. Get a light weight vacuum sleeve and weight (1lb) and keep it on all day
7. During day, take sleeve off to piss and do some light A-stretches if dick doesn’t feel fatigued
8. Evening: A stretches before bed

Penis Functionality

Last Longer (https://www.promescent.com/pages/last-longer-in-bed)
Kegels (https://www.nafc.org/kegel-exercises)

Tagging people who wanted a tag:
@warpsociety @RichardSpencel @werty1457 @RoBobaFett999 @Jkwww @Blue @Acnno @Ocelot @Biggdink @RealLooksmaxxer @PrestonYnot @recessed @indianoutlaw @zeke714 @newperson @HarvardDropOut @Selinity @N1666

thanks man

Deleted member 10413 · Mar 8, 2021

Deleted member 7044 · Mar 8, 2021

is the hentai saga over? its understandable considering it didnt get the 15+ pages it deserved

Deleted member 10413 · Mar 8, 2021

itisogre said:
is the hentai saga over? its understandable considering it didnt get the 15+ pages it deserved

Yeah as it turns out hentai doesn't do as well as I thought it would here. It would probably get the respect it deserves on .co or maybe even neets.me.

Tbh not much does well nowadays. The mods rarely pin anything and botb is a dream at best.

ilyess · Mar 8, 2021

Grimba said:
Teeth

Insane Guide (https://forum.****************/threads/teeth-whitening-megathread.953/)

i cant accses to the site

Deleted member 10413 · Mar 8, 2021

ilyess said:
i cant accses to the site

Maybe this works https://looksmax.org/threads/teeth-whitening-mega-thread.101590/

Deleted member 10413 · Mar 8, 2021

Alexanderr · Mar 8, 2021

Selinity said:
The two other mega-guides seem like cool topics, can I help out?

Grimba said:
I'm not really sure how you could tbh.

There’s actually a thread collaboration feature which enables users to work together in groups or pairs to create a thread.

It’s essentially like a shared Word file, however, as of right now only mods can use it and I haven’t figured out how to correctly use it yet. Maybe users will be able to use in the future as well.

Selinity · Mar 9, 2021

Alexanderr said:
There’s actually a thread collaboration feature which enables users to work together in groups or pairs to create a thread.
View attachment 1031150

It’s essentially like a shared Word file, however, as of right now only mods can use it and I haven’t figured out how to correctly use it yet. Maybe users will be able to use in the future as well.

PLEASE URGE THE OTHER MODS/ADMIN TO MAKE IT A THING FOR REGULAR USERS, THAT WOULD BE SUPER COOL.

thisend · Mar 11, 2021

Good thread.
Consider adding basic hygiene: https://www.hygienekings.com/

and fragrances:

https://looksmax.org/threads/body-odor-perfume-megathread.29187/

https://www.youtube.com/channel/UCzKrJ5NSA9o7RHYRG12kHZw

Deleted member 10413 · Mar 21, 2021

Lihito · Mar 24, 2021

Grimba said:
Lower Third

Jutting

Jutting (https://looksmax.org/threads/jutting-ur-jaw-instead-of-jaw-surgery.273264/)
TMJ (https://www.medicinenet.com/temporomandibular_joint_syndrome_tmj/article.htm)

Chin Fraud

Results (https://looksmax.org/threads/beard-frauds-me.178704/)
Minox (https://www.menshealth.com/health/a34160011/rogaine-minoxidil-beard/#:~:text=Adam Mamelak, MD, an Austin,for long periods of time.)

Chewing

Does it work (https://looksmax.org/threads/chewing-megathread.160248/)
How to (https://looksmax.org/threads/jaw-maxxing-guide.87532/)
TMJ (https://looksmax.org/threads/i-got-tmj-from-chewing-too-much.92800/)

Cheeks

Cheek Biting (https://looksmax.org/threads/new-met...cheeks-and-defined-jawline-cheekbiting.54835/)

Teeth

Insane Guide (https://forum.****************/threads/teeth-whitening-megathread.953/)

Hair

Hair Loss

Guide (https://looksmax.org/threads/ultimate-indepth-anti-hair-loss-guide.220874/)
Treatment

-EVERY HAIRLOSS TREATMENT THAT WORKS:
1-finasteride: It works by lowering the amount of dht that comes to your scalp systemically by around 60 percent
strongest hairloss product but has the worst side effects. side effects include lowering sex drive and libido. It also lowers dht in the body which isn't so good
2-Minoxidil:The way it works isn't fully understood but we know that it stimulates hair growth, however it doesn't do anything to fix the real issue on whats causing hairloss so minoxidil on itself wont be enough down the road.
topical minox vs oral minox:
oral minoxidil is 10 times stronger than topical however there is a huge chance of developing heart problems so its not worth it.
3-alfratadiol: Ok alfratadiol is a weak estrogen. estrogen has an indirect anti androgen
dont worry it wont have a systemic absorption so your body wont feminize
it works just like finasteride.
4-RU58841:it occupies androgen receptors and prevents dht and testosterone from binding to the hair follicle.
5-cb0301:it is a topical anti androgen. however its not the strongest one. RU mogs.
6-stemoxydine:Aminexil is a breakthrough formula that prevents hair loss along with boosting hair growth.
6-dutasteride: highly advice against using it, its not even better than finasteride.

What should I use to prevent hairloss:
the best stack for hairloss prevention if you dont want to use finasteride is:
RU58841
Minoxidil
Alfratodiol
this stack can add years to your hair.
however there will be a point where this regimen will become weak and you will have to add different things such as finasteride and other treatments

Hair Styles

Determine Face Shape (https://bespokeunit.com/face-shapes/identifying/)
Hair Styles for head shapes (https://www.thetrendspotter.net/find-the-perfect-hairstyle-haircut-for-your-face-shape/)
Guide to different hairstyles (https://www.thetrendspotter.net/haircut-types-for-men/)
Inspiration (https://onpointfresh.com/top-71-mens-hairstyles/)

Styling Hair

How to style (https://www.menshairstyletrends.com/how-to-style-your-hair-men/)
How to wash hair properly (https://www.gq.com/story/how-to-wash-your-hair)

Hair Fraud

Dyeing hair (https://www.fashionbeans.com/article/hair-dye-for-men/)
Hairline Frauding (Hat, Beanie)

Grooming

Cutting Hair on head (by yourself) (https://www.bostonmagazine.com/life-style/2020/04/27/mens-home-haircut/)
Cutting back of the neck hair (https://www.byrdie.com/how-to-shave-the-back-of-your-own-neck-2326481)
Cutting pubic Hair (https://gillette.com/en-us/shaving-tips/manscaping/pubic-hair-shaving)
Trimming Eyelashes (https://oureverydaylife.com/how-to-shorten-eyelashes-12248484.html)
Brushing Eyelashes (https://www.thelashlounge.com/blog/the-proper-way-to-comb-your-lashes-lash-wand-alternatives/#:~:text=STEP 1: Take your lash,your lashes and brush upward.)
Grooming Eyebrows (https://www.rachaelraymag.com/real-life/3-ways-to-groom-your-eyebrows#:~:text=How to Groom-,1.,elongate and slim the face.)
Get rid of hair long term (https://www.healthline.com/health/how-to-remove-hair-permanently#hair-removal-options)

Eye Brows

How to groom (https://www.rachaelraymag.com/real-life/3-ways-to-groom-your-eyebrows#:~:text=How to Groom-,1.,elongate and slim the face.)
How to dye (https://www.mindbodygreen.com/articles/how-to-dye-eyebrows)
Minoxidil (https://www.healthline.com/health/rogaine-for-eyebrows)

Hair Care Routine

Establish a hair care routine (https://www.healthline.com/health/beauty-skin-care/hair-care-routine)
Hair masks (https://www.hsiprofessional.com/blogs/tips-tricks/what-is-a-hair-mask-and-what-does-it-do#:~:text=A hair mask is a,time, three minutes to overnight.)

Beard Care

Minox (https://www.menshealth.com/health/a34160011/rogaine-minoxidil-beard/#:~:text=Adam Mamelak, MD, an Austin,for long periods of time.)
Beard Care (https://brickellmensproducts.com/blogs/grooming-manual/83682179-beard-care-how-to-maintain-a-beard)

Eyes

Squinting

The importance (https://looksmax.org/threads/daily-reminder-of-the-importance-of-squintmaxxing.50477/)
Potential Problems (https://looksmax.org/threads/ive-given-up-squint-maxxing.243512/)

Eye Color

STRŌMA (EYE COLOR CHANGE) EXPLAINED: MEGA-THREAD

INTRODUCTION I’ve been researching the company, its procedure, and the technology behind it for well over a year now and in that time frame, I’ve seen an increase in interest toward it. Coming with that, of course, a lot of questions and critique. With this thread, I intend to answer some...

looksmax.org

Ice Hooding

Results (https://looksmax.org/threads/ice-hoodingmaxxing-results.213530/)
How to do it (https://looksmax.org/threads/hoodingmaxxing-ctmaxxing-101.119574/)

Skin

Tattoos

What to consider (https://looksmax.org/threads/tattoos-what-to-consider.249003/)
Inspiration (https://www.thetrendspotter.net/tattoo-ideas-for-men/)
Temporary vs Permanent (https://homespe.com/should-you-get-a-temporary-or-permanent-tattoo/#:~:text=Temporary tattoos are drawn on,penetrate it, unlike permanent tattoos.&text=In permanent tattoos, a needle,skin wound requiring healing time.)

Skin Care

Acne Treatment (https://www.goodrx.com/acne/acne-treatment-guide)
Removing acne scars (https://intothegloss.com/2018/06/how-to-get-rid-of-acne-scars/)
Collagen maxxing (https://looksmax.org/threads/ultimate-collagenmaxxing-guide-and-where-to-buy-shit.36626/)
General Skin Care Routine (https://www.gq.com/story/everything-you-need-to-know-to-start-a-skincare-routine)

Color Maxxing

Peptides (https://looksmax.org/threads/how-to-get-better-skin-with-peptides.141779/)
Golden Caramel Glow (https://looksmax.org/threads/skin-coloring-maxing-how-to-get-ideal-golden-caramel-glow.87887/)
Melanotan 2 (https://looksmax.org/threads/melanotan-2-is-amazing-melanotan-2-guide.115860/)
Self Tanning (https://www.weightwatchers.com/us/article/complete-self-tanning-guide)
Tanning Bed (http://salonsensemedia.com/tanning-bed-beginners-guide/)

Makeup

Comprehensive Guide (https://looksmax.org/threads/comprehensive-analysis-of-makeup.81417/)
Routine (https://www.fashionbeans.com/article/makeup-for-men/)

Body

Gym

Beginner Introduction (https://www.webmd.com/fitness-exercise/features/fitness-beginners-guide#1)
Frame Measurements (https://www.livestrong.com/article/219938-how-to-know-your-body-frame/)
Natty Genetic Potential (https://legionathletics.com/how-to-build-muscle-naturally/)
No equipment guide (https://forum.bodybuilding.com/showthread.php?t=178185961&page=1)
Insane Steroid Guide (https://futuremoves.wordpress.com/2012/11/23/steroids/)
Neck Guide (https://looksmax.org/threads/the-looksmaxing-guide-to-neck-training-mega-thread.255277/)
Strength Level (https://strengthlevel.com/)
Routines

***BEGINNER ROUTINES***

davisj3537 Fierce 5
http://forum.bodybuilding.com/showth...hp?t=159678631

AllPro's Beginner Routine
http://forum.bodybuilding.com/showthread.php?t=4195843

BabyLover's Starting Strength
http://forum.bodybuilding.com/showth...hp?t=135564721

Schwarzenegger/Reg Park
http://forum.bodybuilding.com/showth...hp?t=112649251

IceCream Fitness 5x5
http://forum.bodybuilding.com/showth...hp?t=148036063

Starting Strength
http://startingstrength.com/

StrongLifts 5x5
http://stronglifts.com/5x5/

Westside for Skinny Bastards V3 (WS4SB3)
https://www.defrancostraining.com/we...astards-part3/

INTERMEDIATE / ADVANCED ROUTINES:

davisj3537 Fierce 5 Comprehensive Program List
http://forum.bodybuilding.com/showth...hp?t=162916931

Coolcicada's Push/Pull/Legs
http://forum.bodybuilding.com/showth...hp?t=149807833

Kelei Hypertrophy/Bodybuilding Routine
http://forum.bodybuilding.com/showth...hp?t=166617201

Height

Classifications (https://looksmax.org/threads/height-chart-and-guide.126295/)
Stack (https://looksmax.org/threads/the-ult...ed-closed-plate-oldcel-method-included.14298/)
Posture (https://medlineplus.gov/guidetogoodposture.html)
Spine Stretching (https://looksmax.org/threads/stretching-your-spine-make-you-taller.69740/)
Bone Smashing (https://looksmax.org/threads/bonesmashing-for-height-increase.310498/)
Lifts (https://looksmax.org/threads/my-4-inch-elevator-shoe-demonstration-video.288284/)
Stretches (https://stylesatlife.com/articles/stretching-exercises-to-increase-height/)
Calculator (https://looksmax.org/threads/guide-to-calculate-adult-height-youngcels-gtfih.243184/)

Weight Loss

Weight Loss Motivation (https://forum.bodybuilding.com/showthread.php?t=148807643)
Weight Loss Calculator (https://www.calculator.net/calorie-calculator.html)
Weight Loss Guide

Wavelength Guide to Bodybuilding v3.0

The goal of bodybuilding is to improve body composition by losing fat and/or gaining muscle mass. If total body weight goes down in the process, the method is generally referred to as "cutting", if total body weight goes up, it's called "bulking", if body weight stays about the same, it's called "recomping".

1 Cutting

1.1 Essential Rules

- Workout with weights about 3 times a week.
- Eat at least 1g protein / lb of lean body mass a day.
- Eat some fruit, veggies/salad, and some essential fatty acids (EFAs) every day.
- Above that eat whatever you want, preferably a wide variety of foods.
- Adjust your food intake so that the desired rate of weight loss is maintained.

The recommended rate of weight loss depends on your current body fat level. Generally, the higher your bodyfat, the higher the rate of weight loss can potentially be. The best indication for the rate being too high is if you rapidly lose strength in the gym. In this case, increase your intake and go for a smaller rate of weight loss. In general, a rate of about 1-2lbs per week is recommended.

Any cutting method that follows the above rules is close to optimal, any further details will not have significant effect on body composition. If you already have a meal plan, just check if these rules are followed and adjust if not.

1.2 Measuring Progress and Adjusting Food Intake

- Weigh yourself once a week, always at the same time (e.g. right after waking up).
- Don't panic if your weight stays the same or even goes up for one or two weeks.
- If your weight does not go down for more than three weeks, slightly reduce calories.
- If your rate of weight loss is above the desired value, slightly increase calories.
- The change in daily calories from those adjustments should not exceed 500 cals.
- After adjustment, stay on the new value for at least three weeks before adjusting again.

If you have never done a cutting diet, it's always better to start with more calories and reduce slowly until the desired rate of weight loss is maintained. If you stay patient, you will not have to adjust very often. With more experience, you will not have to count calories anymore, but as a beginner it is probably a good idea.

1.3 Unessential Factors

Since many questions revolve around further details of cutting diets, here is a list of factors that I believe to be of insignificant effect for body composition:

- Cardio and fat burners,
- Meal timing and meal frequency,
- Protein / Carb / Fat distribution throughout the day,
- carb / fat ratio,
- Sodium intake,
- Moderate alcohol intake,
- Use of supplements resp. meal replacements,
- "Clean" food vs. Junk food (sugar and saturated fat).

All these factors should be used as tools to make the diet as convenient as possible. Many people e.g. have an easier time dieting with eating more calories and doing cardio or taking fat burners. Some people like myself have an easier time without cardio and fat burners. In my experience, the end result (body composition improvement) is not significantly influenced. Another example is protein supplements. I e.g. use whey powder to meet my daily protein intake out of convenience. I could just as well get all my protein from other sources. A third example is meal frequency and timing. This tool should be used to reduce hunger as much as possible throughout the day. For some people that means eating 6 times a day, for others it means eating only once or twice a day.

2 Bulking and Recomping

The only factor that changes for bulking or recomping is that the rate of weight change X is positive resp. zero. All other essential rules are exactly the same as for cutting (see sections above).

For bulking, the critical factor is the value of X. Everyone has a different ability to gain weight with a certain ratio of muscle vs. fat gain. This ability is dependent on things like genetics, age, training experience, etc. The ratio will decrease the higher X is, but not in a linear way. The trick is to find the optimal value for X, where the ratio is still close to optimum. Unfortunally, this is solely a matter of experience. My advise would be to increase calories by 500 over maintenance and check if weight goes up while fat gains are still tolerable. If no weight is gained, increase calories again. If fat gains are too high, decrease calories.

For recomping (staying at about the same total body weight), just weigh yourself from time to time and adjust food intake accordingly to maintain that weight. You can e.g. weigh yourself in the morning and just skip your last meal of the day if you're above target weight. You can determine your progress by how much strength you gain in the gym, by taking measurements (e.g. waist size), or simply by looking in the mirror.

3 Weight Training

Weight training refers to intense (anaerobic) strength training in this guide. This applies to all three variants of bodybuilding (cutting, bulking, and recomping). There are many methods of weight training, a typical 3 day split program is assembled here (the numbers refer to number of exercises):

Day1: 3 x Chest, 2 x Biceps, 1 x Abs
Day2: Rest
Day3: 4 x Legs, 2 x Shoulders
Day4: Rest
Day5: 2 x Back, 2 x Triceps, 1 x Traps, 1 x Abs
Day6: Rest
Day7: Rest

For each exercise, do one light warmup set, then go up with the weight on the next 2-3 sets, and do one or two heavy sets to failure or close to failure. For the smaller exercises (e.g. biceps), the number of sets can also only be 3-4 though. Repetition numbers should be in the range of 15-6. For the exercises one could e.g. do (in the above order):

3 x Chest: BB Presses, DB Incline Presses, Dips
2 x Biceps: DB Curls, Concentration/Cable Curls
1 x Abs: Situps
4 x Legs: Squats or Leg Presses, Leg Extensions, Leg Curls, Calf Raises
2 x Shoulders: DB presses, Seated Rear Lateral DB Raises
2 x Back: Pullups, Cable Pulldowns
2 x Triceps: Skull Crushers, Cable Pushdowns
1 x Traps: DB Shrugs
1 x Abs: Leg Raises

These are of course only examples, there are plenty of other exercises that can be used as replacements. There are also plenty of other workout plans such as HST, German Volume Training, etc. What's most important is that the training is intense and that all major muscle groups are involved throughout the week.

4 Psychological Tips and Tricks

- It is possible that you will not "see" changes in the mirror unless your bodyfat is rather low. Don't panic, as long as the rules are followed, everything is right on track.

- If at all, only assess your physique right after a workout. At other times it's too dependent on water retention, and the mind will play tricks on you (telling you your progress sucks, etc.).

- Have a cheat/pig-out day once in a while, where you eat what you want. I had one every week on my last diet. Don't feel guilty about it, as long as the rules are still followed (total intake still leads to the desired rate of weight change), everything is allright.

- Don't take the whole thing too serious. It's better to not care about it so much. See it more as being the coach of another person, rather than yourself.

5 Frequently Asked Questions

Q: How do I determine how much calories I should consume?
A: You can just go by what you currently eat and reduce from there as described in the guide. Alternativiely, use a calorie calculator like the "Total Metabolism Forecaster", see link section.

Q: Is it important to get the same amount of calories resp. macros every day?
A: No, it's OK to eat a little less one day and more the next.

Q: How do I determine my lean body mass for calculating my protein intake?
A: You have to take your total body weight and subtract your fat weight. If you e.g. weigh 200lbs and your bodyfat is 20% (=40lbs), your lean body mass is 200lbs - 40lbs = 160lbs. If you don't know your bodyfat, just take a guess. When in doubt, just eat a little more. However, if for some reason, you can't eat as much protein, just eat a little less, most people will still do fine.

Q: Does it matter where I get my protein from and what are good protein sources?
A: Generally, it does not matter. You can get your protein from meat, fish, eggs, cheese, protein powder, etc. Although there are differences in quality (regarding muscle sparing effect), they can easily be made up for with just a little more quantity.

Q: I work out less/more than 3 times a week, is that OK?
A: Yes, as long as all other essential rules are followed. Some people get away with less, some do better on more.

Q: I lost a lot of weight in the first few weeks but weight loss has slowed down, why?
A: The initial weight loss was probably mostly water loss. Stay at the current intake for at least another 3 weeks. If weight loss stalls, slightly reduce calories as described in the guide.

Q: What about keto diets?
A: Principally, keto diets (very low carb diets), as long as they follow all rules, would be fine. IMO, some people have a problem preserving muscle mass on a keto diet. For other people it works great. I don't think keto diets provide a significant advantage other than maybe being more convenient for some people.

Q: What about post workout nutrition?
A: I would not intentionally starve myself of protein after a workout. A meal containing some protein or a shake is perfectly fine.

Q: Apart from body composition, what about health?
A: First of all, it is important to distinguish between the goal of optimal body composition and the goal of optimal health. For the former, the guide provides all essential rules. For the latter, opinions vary a lot between experts and over time (see e.g. saturated fat, GI, food processing, cholesterol, etc.). Therefore, IMO the best way to go is to eat a wide variety of foods.

Q: How can I lose fat in certain areas of my body?
A: Although there are theories that spot reduction is possible to a certain degree, generally IMO it's not feasible. You can only reduce overall bodyfat and wait for the problem areas to come in.

Q: What exactly is your diet?
A: My cutting diet is somewhat extreme (see Links section). For bulking, I add a meal or two. That's just the most convenient way for me. However, every other diet that follows the essential rules is also perfectly OK.

Q: Should I eat differently on workout days than on off days?
A: That's not necessary, but if you're hungrier on workout days, you can eat a little more (out of convenience).

Q: Does this guide also work for girls?
A: Of course!

6 Links

How to lose fat for Noobs: http://forum.bodybuilding.com/showth...hp?t=113693871
Wavelength Cutting Diet: http://forum.bodybuilding.com/showpo...1&postcount=33
Total Metabolism Forecaster: http://forum.bodybuilding.com/showth...hp?t=114980801
Minimum Nutritional Requirements: http://forum.bodybuilding.com/showth...hp?t=113310851

Frame Frauding

Shoulder Pads (https://www.ebay.com/itm/shoulder-d...derwear-sleeveless-Made-in-korea/264505810255)
Wrist Frauding (Bracelet, Watch)
Neck Frauding (Headphones, Scarf, Turtleneck)
Other: (https://looksmax.org/threads/how-to-fraud-a-good-frame.308198/)

Clothing

Clothing to avoid (https://looksmax.org/threads/some-quick-fashion-tips.291272/)
Casual Clothing (https://luxe.digital/lifestyle/style/men-casual-dress-code-guide/)
Clothing Inspiration (https://onpointfresh.com/31-mens-style-outfits-every-guy-look-inspiration/)

Penis

Penis Enlargement

Penis Extender
Jelq Guide (https://looksmax.org/threads/nsfw-dickmaxxing-the-complete-jelqing-guide.32587/)
Bathmate (https://bathmatedirect.com/?oid=1&a...a4l9Qw_IaFOG82TmgUbL-Kb_LDCX7usRoCmBIQAvD_BwE)
Wieghts (https://www.healthline.com/health/penis-weights)
Routine

Nobody on PE forums gets the importance of the two stages – make bigger, keep bigger. And so nobody realises the routine is the important thing.

And your routine is going to be based on you because some of you live with parents and roommates and some live alone and workin offices or whatever.
I lived with roommates when I started this, so had to be careful.

Here’s my routine with all the elements.

1. Get up and in morning do bundled stretches and A stretches to get my dick long.
2. Then hang if I have time for 20 minutes or so to really get dick long
3. Put on sleeve and bathmate for 5-10 minutes in shower
4. If alone, then SSJ and another bathmate session
5. After bathmate, leave dick to relax a bit while I get dressed
6. Get a light weight vacuum sleeve and weight (1lb) and keep it on all day
7. During day, take sleeve off to piss and do some light A-stretches if dick doesn’t feel fatigued
8. Evening: A stretches before bed

Penis Functionality

Last Longer (https://www.promescent.com/pages/last-longer-in-bed)
Kegels (https://www.nafc.org/kegel-exercises)

Tagging people who wanted a tag:
@warpsociety @RichardSpencel @werty1457 @RoBobaFett999 @Jkwww @Blue @Acnno @Ocelot @Biggdink @RealLooksmaxxer @PrestonYnot @recessed @indianoutlaw @zeke714 @newperson @HarvardDropOut @Selinity @N1666

How do i find these linked threads? They moved domain from ME. To CO. And now i cant access them without searchbar, how do i find threads only with search bar?

Also big thanks for this man you a legend

Deleted member 10413 · Mar 24, 2021

Lihito said:
How do i find these linked threads? They moved domain from ME. To CO. And now i cant access them without searchbar, how do i find threads only with search bar?

Also big thanks for this man you a legend

Oh i should probably fix that. @Gargantuan can I edit this thread

Selinity · Apr 8, 2021

Grimba said:
Lower Third

Jutting

Jutting (https://looksmax.org/threads/jutting-ur-jaw-instead-of-jaw-surgery.273264/)
TMJ (https://www.medicinenet.com/temporomandibular_joint_syndrome_tmj/article.htm)

Chin Fraud

Results (https://looksmax.org/threads/beard-frauds-me.178704/)
Minox (https://www.menshealth.com/health/a34160011/rogaine-minoxidil-beard/#:~:text=Adam Mamelak, MD, an Austin,for long periods of time.)

Chewing

Does it work (https://looksmax.org/threads/chewing-megathread.160248/)
How to (https://looksmax.org/threads/jaw-maxxing-guide.87532/)
TMJ (https://looksmax.org/threads/i-got-tmj-from-chewing-too-much.92800/)

Cheeks

Cheek Biting (https://looksmax.org/threads/new-met...cheeks-and-defined-jawline-cheekbiting.54835/)

Teeth

Insane Guide (https://looksmax.org/threads/teeth-whitening-mega-thread.101590/)

Hair

Hair Loss

Guide (https://looksmax.org/threads/ultimate-indepth-anti-hair-loss-guide.220874/)
Treatment

-EVERY HAIRLOSS TREATMENT THAT WORKS:
1-finasteride: It works by lowering the amount of dht that comes to your scalp systemically by around 60 percent
strongest hairloss product but has the worst side effects. side effects include lowering sex drive and libido. It also lowers dht in the body which isn't so good
2-Minoxidil:The way it works isn't fully understood but we know that it stimulates hair growth, however it doesn't do anything to fix the real issue on whats causing hairloss so minoxidil on itself wont be enough down the road.
topical minox vs oral minox:
oral minoxidil is 10 times stronger than topical however there is a huge chance of developing heart problems so its not worth it.
3-alfratadiol: Ok alfratadiol is a weak estrogen. estrogen has an indirect anti androgen
dont worry it wont have a systemic absorption so your body wont feminize
it works just like finasteride.
4-RU58841:it occupies androgen receptors and prevents dht and testosterone from binding to the hair follicle.
5-cb0301:it is a topical anti androgen. however its not the strongest one. RU mogs.
6-stemoxydine:Aminexil is a breakthrough formula that prevents hair loss along with boosting hair growth.
6-dutasteride: highly advice against using it, its not even better than finasteride.

What should I use to prevent hairloss:
the best stack for hairloss prevention if you dont want to use finasteride is:
RU58841
Minoxidil
Alfratodiol
this stack can add years to your hair.
however there will be a point where this regimen will become weak and you will have to add different things such as finasteride and other treatments

Hair Styles

Determine Face Shape (https://bespokeunit.com/face-shapes/identifying/)
Hair Styles for head shapes (https://www.thetrendspotter.net/find-the-perfect-hairstyle-haircut-for-your-face-shape/)
Guide to different hairstyles (https://www.thetrendspotter.net/haircut-types-for-men/)
Inspiration (https://onpointfresh.com/top-71-mens-hairstyles/)

Styling Hair

How to style (https://www.menshairstyletrends.com/how-to-style-your-hair-men/)
How to wash hair properly (https://www.gq.com/story/how-to-wash-your-hair)

Hair Fraud

Dyeing hair (https://www.fashionbeans.com/article/hair-dye-for-men/)
Hairline Frauding (Hat, Beanie)

Grooming

Cutting Hair on head (by yourself) (https://www.bostonmagazine.com/life-style/2020/04/27/mens-home-haircut/)
Cutting back of the neck hair (https://www.byrdie.com/how-to-shave-the-back-of-your-own-neck-2326481)
Cutting pubic Hair (https://gillette.com/en-us/shaving-tips/manscaping/pubic-hair-shaving)
Trimming Eyelashes (https://oureverydaylife.com/how-to-shorten-eyelashes-12248484.html)
Brushing Eyelashes (https://www.thelashlounge.com/blog/the-proper-way-to-comb-your-lashes-lash-wand-alternatives/#:~:text=STEP 1: Take your lash,your lashes and brush upward.)
Grooming Eyebrows (https://www.rachaelraymag.com/real-life/3-ways-to-groom-your-eyebrows#:~:text=How to Groom-,1.,elongate and slim the face.)
Get rid of hair long term (https://www.healthline.com/health/how-to-remove-hair-permanently#hair-removal-options)

Eye Brows

How to groom (https://www.rachaelraymag.com/real-life/3-ways-to-groom-your-eyebrows#:~:text=How to Groom-,1.,elongate and slim the face.)
How to dye (https://www.mindbodygreen.com/articles/how-to-dye-eyebrows)
Minoxidil (https://www.healthline.com/health/rogaine-for-eyebrows)

Hair Care Routine

Establish a hair care routine (https://www.healthline.com/health/beauty-skin-care/hair-care-routine)
Hair masks (https://www.hsiprofessional.com/blogs/tips-tricks/what-is-a-hair-mask-and-what-does-it-do#:~:text=A hair mask is a,time, three minutes to overnight.)

Beard Care

Minox (https://www.menshealth.com/health/a34160011/rogaine-minoxidil-beard/#:~:text=Adam Mamelak, MD, an Austin,for long periods of time.)
Beard Care (https://brickellmensproducts.com/blogs/grooming-manual/83682179-beard-care-how-to-maintain-a-beard)

Eyes

Squinting

The importance (https://looksmax.org/threads/daily-reminder-of-the-importance-of-squintmaxxing.50477/)
Potential Problems (https://looksmax.org/threads/ive-given-up-squint-maxxing.243512/)

Eye Color

STRŌMA (EYE COLOR CHANGE) EXPLAINED: MEGA-THREAD

INTRODUCTION I’ve been researching the company, its procedure, and the technology behind it for well over a year now and in that time frame, I’ve seen an increase in interest toward it. Coming with that, of course, a lot of questions and critique. With this thread, I intend to answer some...

looksmax.org

Ice Hooding

Results (https://looksmax.org/threads/ice-hoodingmaxxing-results.213530/)
How to do it (https://looksmax.org/threads/hoodingmaxxing-ctmaxxing-101.119574/)

Skin

Tattoos

What to consider (https://looksmax.org/threads/tattoos-what-to-consider.249003/)
Inspiration (https://www.thetrendspotter.net/tattoo-ideas-for-men/)
Temporary vs Permanent (https://homespe.com/should-you-get-a-temporary-or-permanent-tattoo/#:~:text=Temporary tattoos are drawn on,penetrate it, unlike permanent tattoos.&text=In permanent tattoos, a needle,skin wound requiring healing time.)

Skin Care

Acne Treatment (https://www.goodrx.com/acne/acne-treatment-guide)
Removing acne scars (https://intothegloss.com/2018/06/how-to-get-rid-of-acne-scars/)
Collagen maxxing (https://looksmax.org/threads/ultimate-collagenmaxxing-guide-and-where-to-buy-shit.36626/)
General Skin Care Routine (https://www.gq.com/story/everything-you-need-to-know-to-start-a-skincare-routine)

Color Maxxing

Peptides (https://looksmax.org/threads/how-to-get-better-skin-with-peptides.141779/)
Golden Caramel Glow (https://looksmax.org/threads/skin-coloring-maxing-how-to-get-ideal-golden-caramel-glow.87887/)
Melanotan 2 (https://looksmax.org/threads/melanotan-2-is-amazing-melanotan-2-guide.115860/)
Self Tanning (https://www.weightwatchers.com/us/article/complete-self-tanning-guide)
Tanning Bed (http://salonsensemedia.com/tanning-bed-beginners-guide/)

Makeup

Comprehensive Guide (https://looksmax.org/threads/comprehensive-analysis-of-makeup.81417/)
Routine (https://www.fashionbeans.com/article/makeup-for-men/)

Body

Gym

Beginner Introduction (https://www.webmd.com/fitness-exercise/features/fitness-beginners-guide#1)
Frame Measurements (https://www.livestrong.com/article/219938-how-to-know-your-body-frame/)
Natty Genetic Potential (https://legionathletics.com/how-to-build-muscle-naturally/)
No equipment guide (https://forum.bodybuilding.com/showthread.php?t=178185961&page=1)
Insane Steroid Guide (https://futuremoves.wordpress.com/2012/11/23/steroids/)
Neck Guide (https://looksmax.org/threads/the-looksmaxing-guide-to-neck-training-mega-thread.255277/)
Strength Level (https://strengthlevel.com/)
Routines

***BEGINNER ROUTINES***

davisj3537 Fierce 5
http://forum.bodybuilding.com/showth...hp?t=159678631

AllPro's Beginner Routine
http://forum.bodybuilding.com/showthread.php?t=4195843

BabyLover's Starting Strength
http://forum.bodybuilding.com/showth...hp?t=135564721

Schwarzenegger/Reg Park
http://forum.bodybuilding.com/showth...hp?t=112649251

IceCream Fitness 5x5
http://forum.bodybuilding.com/showth...hp?t=148036063

Starting Strength
http://startingstrength.com/

StrongLifts 5x5
http://stronglifts.com/5x5/

Westside for Skinny Bastards V3 (WS4SB3)
https://www.defrancostraining.com/we...astards-part3/

INTERMEDIATE / ADVANCED ROUTINES:

davisj3537 Fierce 5 Comprehensive Program List
http://forum.bodybuilding.com/showth...hp?t=162916931

Coolcicada's Push/Pull/Legs
http://forum.bodybuilding.com/showth...hp?t=149807833

Kelei Hypertrophy/Bodybuilding Routine
http://forum.bodybuilding.com/showth...hp?t=166617201

Height

Classifications (https://looksmax.org/threads/height-chart-and-guide.126295/)
Stack (https://looksmax.org/threads/the-ult...ed-closed-plate-oldcel-method-included.14298/)
Posture (https://medlineplus.gov/guidetogoodposture.html)
Spine Stretching (https://looksmax.org/threads/stretching-your-spine-make-you-taller.69740/)
Bone Smashing (https://looksmax.org/threads/bonesmashing-for-height-increase.310498/)
Lifts (https://looksmax.org/threads/my-4-inch-elevator-shoe-demonstration-video.288284/)
Stretches (https://stylesatlife.com/articles/stretching-exercises-to-increase-height/)
Calculator (https://looksmax.org/threads/guide-to-calculate-adult-height-youngcels-gtfih.243184/)

Weight Loss

Weight Loss Motivation (https://forum.bodybuilding.com/showthread.php?t=148807643)
Weight Loss Calculator (https://www.calculator.net/calorie-calculator.html)
Weight Loss Guide

Wavelength Guide to Bodybuilding v3.0

The goal of bodybuilding is to improve body composition by losing fat and/or gaining muscle mass. If total body weight goes down in the process, the method is generally referred to as "cutting", if total body weight goes up, it's called "bulking", if body weight stays about the same, it's called "recomping".

1 Cutting

1.1 Essential Rules

- Workout with weights about 3 times a week.
- Eat at least 1g protein / lb of lean body mass a day.
- Eat some fruit, veggies/salad, and some essential fatty acids (EFAs) every day.
- Above that eat whatever you want, preferably a wide variety of foods.
- Adjust your food intake so that the desired rate of weight loss is maintained.

The recommended rate of weight loss depends on your current body fat level. Generally, the higher your bodyfat, the higher the rate of weight loss can potentially be. The best indication for the rate being too high is if you rapidly lose strength in the gym. In this case, increase your intake and go for a smaller rate of weight loss. In general, a rate of about 1-2lbs per week is recommended.

Any cutting method that follows the above rules is close to optimal, any further details will not have significant effect on body composition. If you already have a meal plan, just check if these rules are followed and adjust if not.

1.2 Measuring Progress and Adjusting Food Intake

- Weigh yourself once a week, always at the same time (e.g. right after waking up).
- Don't panic if your weight stays the same or even goes up for one or two weeks.
- If your weight does not go down for more than three weeks, slightly reduce calories.
- If your rate of weight loss is above the desired value, slightly increase calories.
- The change in daily calories from those adjustments should not exceed 500 cals.
- After adjustment, stay on the new value for at least three weeks before adjusting again.

If you have never done a cutting diet, it's always better to start with more calories and reduce slowly until the desired rate of weight loss is maintained. If you stay patient, you will not have to adjust very often. With more experience, you will not have to count calories anymore, but as a beginner it is probably a good idea.

1.3 Unessential Factors

Since many questions revolve around further details of cutting diets, here is a list of factors that I believe to be of insignificant effect for body composition:

- Cardio and fat burners,
- Meal timing and meal frequency,
- Protein / Carb / Fat distribution throughout the day,
- carb / fat ratio,
- Sodium intake,
- Moderate alcohol intake,
- Use of supplements resp. meal replacements,
- "Clean" food vs. Junk food (sugar and saturated fat).

All these factors should be used as tools to make the diet as convenient as possible. Many people e.g. have an easier time dieting with eating more calories and doing cardio or taking fat burners. Some people like myself have an easier time without cardio and fat burners. In my experience, the end result (body composition improvement) is not significantly influenced. Another example is protein supplements. I e.g. use whey powder to meet my daily protein intake out of convenience. I could just as well get all my protein from other sources. A third example is meal frequency and timing. This tool should be used to reduce hunger as much as possible throughout the day. For some people that means eating 6 times a day, for others it means eating only once or twice a day.

2 Bulking and Recomping

The only factor that changes for bulking or recomping is that the rate of weight change X is positive resp. zero. All other essential rules are exactly the same as for cutting (see sections above).

For bulking, the critical factor is the value of X. Everyone has a different ability to gain weight with a certain ratio of muscle vs. fat gain. This ability is dependent on things like genetics, age, training experience, etc. The ratio will decrease the higher X is, but not in a linear way. The trick is to find the optimal value for X, where the ratio is still close to optimum. Unfortunally, this is solely a matter of experience. My advise would be to increase calories by 500 over maintenance and check if weight goes up while fat gains are still tolerable. If no weight is gained, increase calories again. If fat gains are too high, decrease calories.

For recomping (staying at about the same total body weight), just weigh yourself from time to time and adjust food intake accordingly to maintain that weight. You can e.g. weigh yourself in the morning and just skip your last meal of the day if you're above target weight. You can determine your progress by how much strength you gain in the gym, by taking measurements (e.g. waist size), or simply by looking in the mirror.

3 Weight Training

Weight training refers to intense (anaerobic) strength training in this guide. This applies to all three variants of bodybuilding (cutting, bulking, and recomping). There are many methods of weight training, a typical 3 day split program is assembled here (the numbers refer to number of exercises):

Day1: 3 x Chest, 2 x Biceps, 1 x Abs
Day2: Rest
Day3: 4 x Legs, 2 x Shoulders
Day4: Rest
Day5: 2 x Back, 2 x Triceps, 1 x Traps, 1 x Abs
Day6: Rest
Day7: Rest

For each exercise, do one light warmup set, then go up with the weight on the next 2-3 sets, and do one or two heavy sets to failure or close to failure. For the smaller exercises (e.g. biceps), the number of sets can also only be 3-4 though. Repetition numbers should be in the range of 15-6. For the exercises one could e.g. do (in the above order):

3 x Chest: BB Presses, DB Incline Presses, Dips
2 x Biceps: DB Curls, Concentration/Cable Curls
1 x Abs: Situps
4 x Legs: Squats or Leg Presses, Leg Extensions, Leg Curls, Calf Raises
2 x Shoulders: DB presses, Seated Rear Lateral DB Raises
2 x Back: Pullups, Cable Pulldowns
2 x Triceps: Skull Crushers, Cable Pushdowns
1 x Traps: DB Shrugs
1 x Abs: Leg Raises

These are of course only examples, there are plenty of other exercises that can be used as replacements. There are also plenty of other workout plans such as HST, German Volume Training, etc. What's most important is that the training is intense and that all major muscle groups are involved throughout the week.

4 Psychological Tips and Tricks

- It is possible that you will not "see" changes in the mirror unless your bodyfat is rather low. Don't panic, as long as the rules are followed, everything is right on track.

- If at all, only assess your physique right after a workout. At other times it's too dependent on water retention, and the mind will play tricks on you (telling you your progress sucks, etc.).

- Have a cheat/pig-out day once in a while, where you eat what you want. I had one every week on my last diet. Don't feel guilty about it, as long as the rules are still followed (total intake still leads to the desired rate of weight change), everything is allright.

- Don't take the whole thing too serious. It's better to not care about it so much. See it more as being the coach of another person, rather than yourself.

5 Frequently Asked Questions

Q: How do I determine how much calories I should consume?
A: You can just go by what you currently eat and reduce from there as described in the guide. Alternativiely, use a calorie calculator like the "Total Metabolism Forecaster", see link section.

Q: Is it important to get the same amount of calories resp. macros every day?
A: No, it's OK to eat a little less one day and more the next.

Q: How do I determine my lean body mass for calculating my protein intake?
A: You have to take your total body weight and subtract your fat weight. If you e.g. weigh 200lbs and your bodyfat is 20% (=40lbs), your lean body mass is 200lbs - 40lbs = 160lbs. If you don't know your bodyfat, just take a guess. When in doubt, just eat a little more. However, if for some reason, you can't eat as much protein, just eat a little less, most people will still do fine.

Q: Does it matter where I get my protein from and what are good protein sources?
A: Generally, it does not matter. You can get your protein from meat, fish, eggs, cheese, protein powder, etc. Although there are differences in quality (regarding muscle sparing effect), they can easily be made up for with just a little more quantity.

Q: I work out less/more than 3 times a week, is that OK?
A: Yes, as long as all other essential rules are followed. Some people get away with less, some do better on more.

Q: I lost a lot of weight in the first few weeks but weight loss has slowed down, why?
A: The initial weight loss was probably mostly water loss. Stay at the current intake for at least another 3 weeks. If weight loss stalls, slightly reduce calories as described in the guide.

Q: What about keto diets?
A: Principally, keto diets (very low carb diets), as long as they follow all rules, would be fine. IMO, some people have a problem preserving muscle mass on a keto diet. For other people it works great. I don't think keto diets provide a significant advantage other than maybe being more convenient for some people.

Q: What about post workout nutrition?
A: I would not intentionally starve myself of protein after a workout. A meal containing some protein or a shake is perfectly fine.

Q: Apart from body composition, what about health?
A: First of all, it is important to distinguish between the goal of optimal body composition and the goal of optimal health. For the former, the guide provides all essential rules. For the latter, opinions vary a lot between experts and over time (see e.g. saturated fat, GI, food processing, cholesterol, etc.). Therefore, IMO the best way to go is to eat a wide variety of foods.

Q: How can I lose fat in certain areas of my body?
A: Although there are theories that spot reduction is possible to a certain degree, generally IMO it's not feasible. You can only reduce overall bodyfat and wait for the problem areas to come in.

Q: What exactly is your diet?
A: My cutting diet is somewhat extreme (see Links section). For bulking, I add a meal or two. That's just the most convenient way for me. However, every other diet that follows the essential rules is also perfectly OK.

Q: Should I eat differently on workout days than on off days?
A: That's not necessary, but if you're hungrier on workout days, you can eat a little more (out of convenience).

Q: Does this guide also work for girls?
A: Of course!

6 Links

How to lose fat for Noobs: http://forum.bodybuilding.com/showth...hp?t=113693871
Wavelength Cutting Diet: http://forum.bodybuilding.com/showpo...1&postcount=33
Total Metabolism Forecaster: http://forum.bodybuilding.com/showth...hp?t=114980801
Minimum Nutritional Requirements: http://forum.bodybuilding.com/showth...hp?t=113310851

Frame Frauding

Shoulder Pads (https://www.ebay.com/itm/shoulder-d...derwear-sleeveless-Made-in-korea/264505810255)
Wrist Frauding (Bracelet, Watch)
Neck Frauding (Headphones, Scarf, Turtleneck)
Other: (https://looksmax.org/threads/how-to-fraud-a-good-frame.308198/)

Clothing

Clothing to avoid (https://looksmax.org/threads/some-quick-fashion-tips.291272/)
Casual Clothing (https://luxe.digital/lifestyle/style/men-casual-dress-code-guide/)
Clothing Inspiration (https://onpointfresh.com/31-mens-style-outfits-every-guy-look-inspiration/)

Penis

Penis Enlargement

Penis Extender
Jelq Guide (https://looksmax.org/threads/nsfw-dickmaxxing-the-complete-jelqing-guide.32587/)
Bathmate (https://bathmatedirect.com/?oid=1&a...a4l9Qw_IaFOG82TmgUbL-Kb_LDCX7usRoCmBIQAvD_BwE)
Wieghts (https://www.healthline.com/health/penis-weights)
Routine

Nobody on PE forums gets the importance of the two stages – make bigger, keep bigger. And so nobody realises the routine is the important thing.

And your routine is going to be based on you because some of you live with parents and roommates and some live alone and workin offices or whatever.
I lived with roommates when I started this, so had to be careful.

Here’s my routine with all the elements.

1. Get up and in morning do bundled stretches and A stretches to get my dick long.
2. Then hang if I have time for 20 minutes or so to really get dick long
3. Put on sleeve and bathmate for 5-10 minutes in shower
4. If alone, then SSJ and another bathmate session
5. After bathmate, leave dick to relax a bit while I get dressed
6. Get a light weight vacuum sleeve and weight (1lb) and keep it on all day
7. During day, take sleeve off to piss and do some light A-stretches if dick doesn’t feel fatigued
8. Evening: A stretches before bed

Penis Functionality

Last Longer (https://www.promescent.com/pages/last-longer-in-bed)
Kegels (https://www.nafc.org/kegel-exercises)

Tagging people who wanted a tag:
@warpsociety @RichardSpencel @werty1457 @RoBobaFett999 @Jkwww @Blue @Acnno @Ocelot @Biggdink @RealLooksmaxxer @PrestonYnot @recessed @indianoutlaw @zeke714 @newperson @HarvardDropOut @Selinity @N1666

When's the mega-guide on women's phyche coming out?

Deleted member 10413 · Apr 8, 2021

Selinity said:
When's the mega-guide on women's phyche coming out?

I completley forgot about that ngl. I can make it later though.

Bart · Sep 22, 2023

Good thread

[Mega-Guide] Softmaxxing

Which mega guide should I do next?

Social Skills (Memorizing all personality types, Deep dive into womens psyche ect.)

Society (Hierarchy, Wage slaving, Mediocrity, Motivation)

Deleted member 10413

🌸🌼❤️✨👑✨❤️🌼🌸

Lower Third​

Jutting​

Chin Fraud​

Chewing​

Cheeks​

Teeth​

Hair​

Hair Loss​

Hair Styles​

Styling Hair​

Hair Fraud​

Grooming​

Eye Brows​

Hair Care Routine​

Beard Care​

Eyes​

Squinting​

Eye Color​

STRŌMA (EYE COLOR CHANGE) EXPLAINED: MEGA-THREAD

Ice Hooding​

Skin​

Tattoos​

Skin Care​

Color Maxxing​

Makeup​

Body​

Gym​

Height​

Weight Loss​

Frame Frauding​

Clothing​

Penis​

Penis Enlargement​

Penis Functionality​

Deleted member 10413

🌸🌼❤️✨👑✨❤️🌼🌸

Also yes ik there is a space in between hair and eyes. It pisses me off so much. There is literally no reason it should be there.​

Deleted member 8919

Kraken

there is a space in between hair and eyes.​

Selinity

Zephir

Deleted member 10413

🌸🌼❤️✨👑✨❤️🌼🌸

Deleted member 7806

:^)

Selinity

Zephir

Deleted member 10413

🌸🌼❤️✨👑✨❤️🌼🌸

Deleted member 10413

🌸🌼❤️✨👑✨❤️🌼🌸

Deleted member 10413

🌸🌼❤️✨👑✨❤️🌼🌸

Deleted member 11057

.

Deleted member 10413

🌸🌼❤️✨👑✨❤️🌼🌸

GigaAscender

A day without maxxing is a day wasted...

sensei

‎

Lower Third​

Jutting​

Chin Fraud​

Chewing​

Cheeks​

Teeth​

Hair​

Hair Loss​

Hair Styles​

Styling Hair​

Hair Fraud​

Grooming​

Lower Third

Jutting

Chin Fraud

Chewing

Cheeks

Teeth

Hair

Hair Loss

Hair Styles

Styling Hair

Hair Fraud

Grooming

Eye Brows

Hair Care Routine

Beard Care

Eyes

Squinting

Eye Color

Ice Hooding

Skin

Tattoos

Skin Care

Color Maxxing

Makeup

Body

Gym

Height

Weight Loss

Frame Frauding

Clothing

Penis

Penis Enlargement

Penis Functionality

Also yes ik there is a space in between hair and eyes. It pisses me off so much. There is literally no reason it should be there.

there is a space in between hair and eyes.

Lower Third

Jutting

Chin Fraud

Chewing

Cheeks

Teeth

Hair

Hair Loss

Hair Styles

Styling Hair

Hair Fraud

Grooming

Eye Brows

Hair Care Routine

Beard Care

Eyes

Squinting

Eye Color

Ice Hooding

Skin

Tattoos

Skin Care

Color Maxxing

Makeup

Body

Gym

Height

Weight Loss

Frame Frauding

Clothing

Penis

Penis Enlargement

Penis Functionality

Yeah as it turns out hentai doesn't do as well as I thought it would here. It would probably get the respect it deserves on .co or maybe even neets.me.

Tbh not much does well nowadays. The mods rarely pin anything and botb is a dream at best.

Teeth

Lower Third

Jutting

Chin Fraud

Chewing

Cheeks

Teeth

Hair

Hair Loss

Hair Styles