My Ascension From Sub 5 Complete Blueprint (Health, Gym, Face)

[shaara]

Last March, I decided to stop being average and started a dedicated journey to improve every aspect of my appearance. It’s been exactly one year. This thread covers the exact protocols I used to fix my bloat, build my physique, and maximize my facial aesthetics


PHOTOS BELOW

1. The Foundation: Electrolyte & Internal Health

If you want to kill facial bloating, stop listening to people telling you to just "drink coconut water." If your ratios are off, you will bloat regardless. I track everything via Fitatu (any tracking app works).


The Golden Ratios for Subcutaneous Water Loss (debloating

1. Potassium (K) : Sodium (Na) - 4:1 (The absolute key to a lean, chiseled face).
2. Calcium (Ca) : Magnesium (Mg) - 2:1 (Proper gut motility and no cramping).
3. Calcium (Ca) : Phosphorus (P) - 1:1 (Bone health and ATP metabolism).

Note: Get blood work done regularly. Don't guess; verify.




i’m currently doing 30% protein 30% fats 40% carbs. Worked good for me but i suggest trying different combinations and picking what works for you

To achieve maximum facial definition without sacrificing muscle mass or hormonal health, a slight caloric deficit (approx. 200–300 kcal below maintenance) is the
superior approach


Micronutrients for around 2500kcal



Minerals (Electrolytes and Elements)

• Potassium (K^+): 3500–4700 mg (Blood pressure, water balance, heart)

• Sodium (Na^+): max 2300 mg (Fluid management, nervous system)

• Calcium (Ca^{2+}): 1000–1200 mg (Bones, nerve conduction)

• Phosphorus (P): 700–1000 mg (ATP cellular energy, bones)

• Magnesium (Mg^{2+}): 400–420 mg (Protein synthesis, muscle relaxation)

• Iron (Fe): 8–18 mg (Oxygen transport, metabolism)

• Zinc (Zn): 11 mg (Immunity, tissue regeneration)

• Copper (Cu): 0.9 mg (Iron absorption, collagen production)

• Manganese (Mn): 2.3 mg (Carbohydrate metabolism, protection against free radicals)

• Selenium (Se): 55 µg (Thyroid, antioxidant protection)

• Iodine (I): 150 µg (Thyroid hormone production)

Vitamins (Regulation and Immunity)

• Vitamin C: 90-200 mg (Collagen, immunity, antioxidants)

• Vitamin A: 900 µg (Vision, cell regeneration)

• Vitamin D: 2000 IU (Calcium metabolism, mood)

• Vitamin E: 15 mg (Cell membrane protection)

• Vitamin K: 120 µg (Blood clotting, bone health)

• B vitamins:

• B1 (Thiamine): 1.2 mg (Energy metabolism)

• B2 (Riboflavin): 1.3 mg (Vision, blood production)

• B3 (Niacin): 16 mg (Nervous system, skin)

• B6 (Pyroxin): 1.3–1.7 mg (Hormone synthesis)

• B9 (Folic acid): 400 µg (DNA formation, cell division)

• B12: 2.4 µg (Red blood cell production, brain function)









2. The Physique:

The Sweet Spot: For most guys, the face and body starts looking "aesthetic" around 12-14% body fat

to look better you need to have a great physique my current split is upper lower rest (and repeat)

i personally do everything with 0 rir if i do more than 6 reps i just up the weight, just micro load you way into greatness


Upper day:

• incline smith 2x
• jm press 1x
• any frontal plane pull x2
• any transversal plane pull2x
• any sagital plane pull 2x
• shoulder press 1x
• lateral raise 2x
• any biceps curl variation 2x
• any tricep extension 2x
• pec dec 1x

Lower day:

• any squat variation 2x
• leg extension 2x
• sldl 2x
• leg curl 2x
• calf press 2x
• any crunch 2x
• wrist curl 1x
• reverse curl variation 1x

Rest day:

i try to stay active

either do some sporty activity with friends or gf

like rock climbing football(soccer) squash walk or wtv you like



also i try my neck on rest days:

• any neck extension x2
• any neck curl x2

3. The Soul & Lifestyle

Soulmax:
Don't be an empty shell. Read books, watch ambitious cinema, and expand your knowledge. You need a personality to back up the looks.


Funmax:
Go to parties, play games, live life. I don't smoke or drink because its unhealthy but if you do, keep it in moderation.




4. Face

most important for most people

• Hair: Grew it out i recommend trying it atleast once and just finding your hairstyle. Use a light shampoo every 2 days and always use conditioner. if you have curly hair spray them with water to style them

• Brows/Lashes: I use Bimatoprost. It works wonders for density. I also dyed my brows and lashes 2 shades darker than my hair to frame the eyes better.

• Skin: If you have severe acne, get on Accutane (Izotek).

• Tan: I experimented with MT2 . It improved my coloring significantly, though watch out for new moles (personally they made me look better). Now, I just prioritize natural sun.

• Lips: Sugar scrub + heavy moisturizer. Chapped lips are a fail.

• GHK-cu made me glow like crazy 100% recommend i do 2mg/day subq

sadly if your bones are shit you cant do anything but accepting it or doing a surgery, luckily when i debloated mine were good


If you have any questions ask maybe i can help

 

[jsbera]

mirin

 

[shaara]

mirin

ty bro

 

[shaara]

B

 

[shaara]

b

 

[norox]

Last March, I decided to stop being average and started a dedicated journey to improve every aspect of my appearance. It’s been exactly one year. This thread covers the exact protocols I used to fix my bloat, build my physique, and maximize my facial aesthetics


PHOTOS BELOW

1. The Foundation: Electrolyte & Internal Health

If you want to kill facial bloating, stop listening to people telling you to just "drink coconut water." If your ratios are off, you will bloat regardless. I track everything via Fitatu (any tracking app works).


The Golden Ratios for Subcutaneous Water Loss (debloating

1. Potassium (K) : Sodium (Na) - 4:1 (The absolute key to a lean, chiseled face).
2. Calcium (Ca) : Magnesium (Mg) - 2:1 (Proper gut motility and no cramping).
3. Calcium (Ca) : Phosphorus (P) - 1:1 (Bone health and ATP metabolism).

Note: Get blood work done regularly. Don't guess; verify.




i’m currently doing 30% protein 30% fats 40% carbs. Worked good for me but i suggest trying different combinations and picking what works for you

To achieve maximum facial definition without sacrificing muscle mass or hormonal health, a slight caloric deficit (approx. 200–300 kcal below maintenance) is the
superior approach


Micronutrients for around 2500kcal



Minerals (Electrolytes and Elements)

• Potassium (K^+): 3500–4700 mg (Blood pressure, water balance, heart)

• Sodium (Na^+): max 2300 mg (Fluid management, nervous system)

• Calcium (Ca^{2+}): 1000–1200 mg (Bones, nerve conduction)

• Phosphorus (P): 700–1000 mg (ATP cellular energy, bones)

• Magnesium (Mg^{2+}): 400–420 mg (Protein synthesis, muscle relaxation)

• Iron (Fe): 8–18 mg (Oxygen transport, metabolism)

• Zinc (Zn): 11 mg (Immunity, tissue regeneration)

• Copper (Cu): 0.9 mg (Iron absorption, collagen production)

• Manganese (Mn): 2.3 mg (Carbohydrate metabolism, protection against free radicals)

• Selenium (Se): 55 µg (Thyroid, antioxidant protection)

• Iodine (I): 150 µg (Thyroid hormone production)

Vitamins (Regulation and Immunity)

• Vitamin C: 90-200 mg (Collagen, immunity, antioxidants)

• Vitamin A: 900 µg (Vision, cell regeneration)

• Vitamin D: 2000 IU (Calcium metabolism, mood)

• Vitamin E: 15 mg (Cell membrane protection)

• Vitamin K: 120 µg (Blood clotting, bone health)

• B vitamins:

• B1 (Thiamine): 1.2 mg (Energy metabolism)

• B2 (Riboflavin): 1.3 mg (Vision, blood production)

• B3 (Niacin): 16 mg (Nervous system, skin)

• B6 (Pyroxin): 1.3–1.7 mg (Hormone synthesis)

• B9 (Folic acid): 400 µg (DNA formation, cell division)

• B12: 2.4 µg (Red blood cell production, brain function)









2. The Physique:

The Sweet Spot: For most guys, the face and body starts looking "aesthetic" around 12-14% body fat

to look better you need to have a great physique my current split is upper lower rest (and repeat)

i personally do everything with 0 rir if i do more than 6 reps i just up the weight, just micro load you way into greatness


Upper day:

• incline smith 2x
• jm press 1x
• any frontal plane pull x2
• any transversal plane pull2x
• any sagital plane pull 2x
• shoulder press 1x
• lateral raise 2x
• any biceps curl variation 2x
• any tricep extension 2x
• pec dec 1x

Lower day:

• any squat variation 2x
• leg extension 2x
• sldl 2x
• leg curl 2x
• calf press 2x
• any crunch 2x
• wrist curl 1x
• reverse curl variation 1x

Rest day:

i try to stay active

either do some sporty activity with friends or gf

like rock climbing football(soccer) squash walk or wtv you like



also i try my neck on rest days:

• any neck extension x2
• any neck curl x2

3. The Soul & Lifestyle

Soulmax:
Don't be an empty shell. Read books, watch ambitious cinema, and expand your knowledge. You need a personality to back up the looks.


Funmax:
Go to parties, play games, live life. I don't smoke or drink because its unhealthy but if you do, keep it in moderation.




4. Face

most important for most people

• Hair: Grew it out i recommend trying it atleast once and just finding your hairstyle. Use a light shampoo every 2 days and always use conditioner. if you have curly hair spray them with water to style them

• Brows/Lashes: I use Bimatoprost. It works wonders for density. I also dyed my brows and lashes 2 shades darker than my hair to frame the eyes better.

• Skin: If you have severe acne, get on Accutane (Izotek).

• Tan: I experimented with MT2 . It improved my coloring significantly, though watch out for new moles (personally they made me look better). Now, I just prioritize natural sun.

• Lips: Sugar scrub + heavy moisturizer. Chapped lips are a fail.

• GHK-cu made me glow like crazy 100% recommend i do 2mg/day subq

sadly if your bones are shit you cant do anything but accepting it or doing a surgery, luckily when i debloated mine were good


If you have any questions ask maybe i can help

Mirin where did you source the bimatoprost

 

[shaara]

Mirin where did you source the bimatoprost

where are you from?

 

[KT-34]

Mirin brother I'm trying to get this lean

 

[magneso]

Last March, I decided to stop being average and started a dedicated journey to improve every aspect of my appearance. It’s been exactly one year. This thread covers the exact protocols I used to fix my bloat, build my physique, and maximize my facial aesthetics


PHOTOS BELOW

1. The Foundation: Electrolyte & Internal Health

If you want to kill facial bloating, stop listening to people telling you to just "drink coconut water." If your ratios are off, you will bloat regardless. I track everything via Fitatu (any tracking app works).


The Golden Ratios for Subcutaneous Water Loss (debloating

1. Potassium (K) : Sodium (Na) - 4:1 (The absolute key to a lean, chiseled face).
2. Calcium (Ca) : Magnesium (Mg) - 2:1 (Proper gut motility and no cramping).
3. Calcium (Ca) : Phosphorus (P) - 1:1 (Bone health and ATP metabolism).

Note: Get blood work done regularly. Don't guess; verify.




i’m currently doing 30% protein 30% fats 40% carbs. Worked good for me but i suggest trying different combinations and picking what works for you

To achieve maximum facial definition without sacrificing muscle mass or hormonal health, a slight caloric deficit (approx. 200–300 kcal below maintenance) is the
superior approach


Micronutrients for around 2500kcal



Minerals (Electrolytes and Elements)

• Potassium (K^+): 3500–4700 mg (Blood pressure, water balance, heart)

• Sodium (Na^+): max 2300 mg (Fluid management, nervous system)

• Calcium (Ca^{2+}): 1000–1200 mg (Bones, nerve conduction)

• Phosphorus (P): 700–1000 mg (ATP cellular energy, bones)

• Magnesium (Mg^{2+}): 400–420 mg (Protein synthesis, muscle relaxation)

• Iron (Fe): 8–18 mg (Oxygen transport, metabolism)

• Zinc (Zn): 11 mg (Immunity, tissue regeneration)

• Copper (Cu): 0.9 mg (Iron absorption, collagen production)

• Manganese (Mn): 2.3 mg (Carbohydrate metabolism, protection against free radicals)

• Selenium (Se): 55 µg (Thyroid, antioxidant protection)

• Iodine (I): 150 µg (Thyroid hormone production)

Vitamins (Regulation and Immunity)

• Vitamin C: 90-200 mg (Collagen, immunity, antioxidants)

• Vitamin A: 900 µg (Vision, cell regeneration)

• Vitamin D: 2000 IU (Calcium metabolism, mood)

• Vitamin E: 15 mg (Cell membrane protection)

• Vitamin K: 120 µg (Blood clotting, bone health)

• B vitamins:

• B1 (Thiamine): 1.2 mg (Energy metabolism)

• B2 (Riboflavin): 1.3 mg (Vision, blood production)

• B3 (Niacin): 16 mg (Nervous system, skin)

• B6 (Pyroxin): 1.3–1.7 mg (Hormone synthesis)

• B9 (Folic acid): 400 µg (DNA formation, cell division)

• B12: 2.4 µg (Red blood cell production, brain function)









2. The Physique:

The Sweet Spot: For most guys, the face and body starts looking "aesthetic" around 12-14% body fat

to look better you need to have a great physique my current split is upper lower rest (and repeat)

i personally do everything with 0 rir if i do more than 6 reps i just up the weight, just micro load you way into greatness


Upper day:

• incline smith 2x
• jm press 1x
• any frontal plane pull x2
• any transversal plane pull2x
• any sagital plane pull 2x
• shoulder press 1x
• lateral raise 2x
• any biceps curl variation 2x
• any tricep extension 2x
• pec dec 1x

Lower day:

• any squat variation 2x
• leg extension 2x
• sldl 2x
• leg curl 2x
• calf press 2x
• any crunch 2x
• wrist curl 1x
• reverse curl variation 1x

Rest day:

i try to stay active

either do some sporty activity with friends or gf

like rock climbing football(soccer) squash walk or wtv you like



also i try my neck on rest days:

• any neck extension x2
• any neck curl x2

3. The Soul & Lifestyle

Soulmax:
Don't be an empty shell. Read books, watch ambitious cinema, and expand your knowledge. You need a personality to back up the looks.


Funmax:
Go to parties, play games, live life. I don't smoke or drink because its unhealthy but if you do, keep it in moderation.




4. Face

most important for most people

• Hair: Grew it out i recommend trying it atleast once and just finding your hairstyle. Use a light shampoo every 2 days and always use conditioner. if you have curly hair spray them with water to style them

• Brows/Lashes: I use Bimatoprost. It works wonders for density. I also dyed my brows and lashes 2 shades darker than my hair to frame the eyes better.

• Skin: If you have severe acne, get on Accutane (Izotek).

• Tan: I experimented with MT2 . It improved my coloring significantly, though watch out for new moles (personally they made me look better). Now, I just prioritize natural sun.

• Lips: Sugar scrub + heavy moisturizer. Chapped lips are a fail.

• GHK-cu made me glow like crazy 100% recommend i do 2mg/day subq

sadly if your bones are shit you cant do anything but accepting it or doing a surgery, luckily when i debloated mine were good


If you have any questions ask maybe i can help

Nice

 

[Lonely]

Good thread

 

[shaara]

Mirin brother I'm trying to get this lean

i’m trying to get more lean

 

[Ihatemylooks12]

Last March, I decided to stop being average and started a dedicated journey to improve every aspect of my appearance. It’s been exactly one year. This thread covers the exact protocols I used to fix my bloat, build my physique, and maximize my facial aesthetics


PHOTOS BELOW

1. The Foundation: Electrolyte & Internal Health

If you want to kill facial bloating, stop listening to people telling you to just "drink coconut water." If your ratios are off, you will bloat regardless. I track everything via Fitatu (any tracking app works).


The Golden Ratios for Subcutaneous Water Loss (debloating

1. Potassium (K) : Sodium (Na) - 4:1 (The absolute key to a lean, chiseled face).
2. Calcium (Ca) : Magnesium (Mg) - 2:1 (Proper gut motility and no cramping).
3. Calcium (Ca) : Phosphorus (P) - 1:1 (Bone health and ATP metabolism).

Note: Get blood work done regularly. Don't guess; verify.




i’m currently doing 30% protein 30% fats 40% carbs. Worked good for me but i suggest trying different combinations and picking what works for you

To achieve maximum facial definition without sacrificing muscle mass or hormonal health, a slight caloric deficit (approx. 200–300 kcal below maintenance) is the
superior approach


Micronutrients for around 2500kcal



Minerals (Electrolytes and Elements)

• Potassium (K^+): 3500–4700 mg (Blood pressure, water balance, heart)

• Sodium (Na^+): max 2300 mg (Fluid management, nervous system)

• Calcium (Ca^{2+}): 1000–1200 mg (Bones, nerve conduction)

• Phosphorus (P): 700–1000 mg (ATP cellular energy, bones)

• Magnesium (Mg^{2+}): 400–420 mg (Protein synthesis, muscle relaxation)

• Iron (Fe): 8–18 mg (Oxygen transport, metabolism)

• Zinc (Zn): 11 mg (Immunity, tissue regeneration)

• Copper (Cu): 0.9 mg (Iron absorption, collagen production)

• Manganese (Mn): 2.3 mg (Carbohydrate metabolism, protection against free radicals)

• Selenium (Se): 55 µg (Thyroid, antioxidant protection)

• Iodine (I): 150 µg (Thyroid hormone production)

Vitamins (Regulation and Immunity)

• Vitamin C: 90-200 mg (Collagen, immunity, antioxidants)

• Vitamin A: 900 µg (Vision, cell regeneration)

• Vitamin D: 2000 IU (Calcium metabolism, mood)

• Vitamin E: 15 mg (Cell membrane protection)

• Vitamin K: 120 µg (Blood clotting, bone health)

• B vitamins:

• B1 (Thiamine): 1.2 mg (Energy metabolism)

• B2 (Riboflavin): 1.3 mg (Vision, blood production)

• B3 (Niacin): 16 mg (Nervous system, skin)

• B6 (Pyroxin): 1.3–1.7 mg (Hormone synthesis)

• B9 (Folic acid): 400 µg (DNA formation, cell division)

• B12: 2.4 µg (Red blood cell production, brain function)









2. The Physique:

The Sweet Spot: For most guys, the face and body starts looking "aesthetic" around 12-14% body fat

to look better you need to have a great physique my current split is upper lower rest (and repeat)

i personally do everything with 0 rir if i do more than 6 reps i just up the weight, just micro load you way into greatness


Upper day:

• incline smith 2x
• jm press 1x
• any frontal plane pull x2
• any transversal plane pull2x
• any sagital plane pull 2x
• shoulder press 1x
• lateral raise 2x
• any biceps curl variation 2x
• any tricep extension 2x
• pec dec 1x

Lower day:

• any squat variation 2x
• leg extension 2x
• sldl 2x
• leg curl 2x
• calf press 2x
• any crunch 2x
• wrist curl 1x
• reverse curl variation 1x

Rest day:

i try to stay active

either do some sporty activity with friends or gf

like rock climbing football(soccer) squash walk or wtv you like



also i try my neck on rest days:

• any neck extension x2
• any neck curl x2

3. The Soul & Lifestyle

Soulmax:
Don't be an empty shell. Read books, watch ambitious cinema, and expand your knowledge. You need a personality to back up the looks.


Funmax:
Go to parties, play games, live life. I don't smoke or drink because its unhealthy but if you do, keep it in moderation.




4. Face

most important for most people

• Hair: Grew it out i recommend trying it atleast once and just finding your hairstyle. Use a light shampoo every 2 days and always use conditioner. if you have curly hair spray them with water to style them

• Brows/Lashes: I use Bimatoprost. It works wonders for density. I also dyed my brows and lashes 2 shades darker than my hair to frame the eyes better.

• Skin: If you have severe acne, get on Accutane (Izotek).

• Tan: I experimented with MT2 . It improved my coloring significantly, though watch out for new moles (personally they made me look better). Now, I just prioritize natural sun.

• Lips: Sugar scrub + heavy moisturizer. Chapped lips are a fail.

• GHK-cu made me glow like crazy 100% recommend i do 2mg/day subq

sadly if your bones are shit you cant do anything but accepting it or doing a surgery, luckily when i debloated mine were good


If you have any questions ask maybe i can help

Dnr but mirin the hard work bhai

 

[norox]

where are you from?

England

 

[Navity]

Last March, I decided to stop being average and started a dedicated journey to improve every aspect of my appearance. It’s been exactly one year. This thread covers the exact protocols I used to fix my bloat, build my physique, and maximize my facial aesthetics


PHOTOS BELOW

1. The Foundation: Electrolyte & Internal Health

If you want to kill facial bloating, stop listening to people telling you to just "drink coconut water." If your ratios are off, you will bloat regardless. I track everything via Fitatu (any tracking app works).


The Golden Ratios for Subcutaneous Water Loss (debloating

1. Potassium (K) : Sodium (Na) - 4:1 (The absolute key to a lean, chiseled face).
2. Calcium (Ca) : Magnesium (Mg) - 2:1 (Proper gut motility and no cramping).
3. Calcium (Ca) : Phosphorus (P) - 1:1 (Bone health and ATP metabolism).

Note: Get blood work done regularly. Don't guess; verify.




i’m currently doing 30% protein 30% fats 40% carbs. Worked good for me but i suggest trying different combinations and picking what works for you

To achieve maximum facial definition without sacrificing muscle mass or hormonal health, a slight caloric deficit (approx. 200–300 kcal below maintenance) is the
superior approach


Micronutrients for around 2500kcal



Minerals (Electrolytes and Elements)

• Potassium (K^+): 3500–4700 mg (Blood pressure, water balance, heart)

• Sodium (Na^+): max 2300 mg (Fluid management, nervous system)

• Calcium (Ca^{2+}): 1000–1200 mg (Bones, nerve conduction)

• Phosphorus (P): 700–1000 mg (ATP cellular energy, bones)

• Magnesium (Mg^{2+}): 400–420 mg (Protein synthesis, muscle relaxation)

• Iron (Fe): 8–18 mg (Oxygen transport, metabolism)

• Zinc (Zn): 11 mg (Immunity, tissue regeneration)

• Copper (Cu): 0.9 mg (Iron absorption, collagen production)

• Manganese (Mn): 2.3 mg (Carbohydrate metabolism, protection against free radicals)

• Selenium (Se): 55 µg (Thyroid, antioxidant protection)

• Iodine (I): 150 µg (Thyroid hormone production)

Vitamins (Regulation and Immunity)

• Vitamin C: 90-200 mg (Collagen, immunity, antioxidants)

• Vitamin A: 900 µg (Vision, cell regeneration)

• Vitamin D: 2000 IU (Calcium metabolism, mood)

• Vitamin E: 15 mg (Cell membrane protection)

• Vitamin K: 120 µg (Blood clotting, bone health)

• B vitamins:

• B1 (Thiamine): 1.2 mg (Energy metabolism)

• B2 (Riboflavin): 1.3 mg (Vision, blood production)

• B3 (Niacin): 16 mg (Nervous system, skin)

• B6 (Pyroxin): 1.3–1.7 mg (Hormone synthesis)

• B9 (Folic acid): 400 µg (DNA formation, cell division)

• B12: 2.4 µg (Red blood cell production, brain function)









2. The Physique:

The Sweet Spot: For most guys, the face and body starts looking "aesthetic" around 12-14% body fat

to look better you need to have a great physique my current split is upper lower rest (and repeat)

i personally do everything with 0 rir if i do more than 6 reps i just up the weight, just micro load you way into greatness


Upper day:

• incline smith 2x
• jm press 1x
• any frontal plane pull x2
• any transversal plane pull2x
• any sagital plane pull 2x
• shoulder press 1x
• lateral raise 2x
• any biceps curl variation 2x
• any tricep extension 2x
• pec dec 1x

Lower day:

• any squat variation 2x
• leg extension 2x
• sldl 2x
• leg curl 2x
• calf press 2x
• any crunch 2x
• wrist curl 1x
• reverse curl variation 1x

Rest day:

i try to stay active

either do some sporty activity with friends or gf

like rock climbing football(soccer) squash walk or wtv you like



also i try my neck on rest days:

• any neck extension x2
• any neck curl x2

3. The Soul & Lifestyle

Soulmax:
Don't be an empty shell. Read books, watch ambitious cinema, and expand your knowledge. You need a personality to back up the looks.


Funmax:
Go to parties, play games, live life. I don't smoke or drink because its unhealthy but if you do, keep it in moderation.




4. Face

most important for most people

• Hair: Grew it out i recommend trying it atleast once and just finding your hairstyle. Use a light shampoo every 2 days and always use conditioner. if you have curly hair spray them with water to style them

• Brows/Lashes: I use Bimatoprost. It works wonders for density. I also dyed my brows and lashes 2 shades darker than my hair to frame the eyes better.

• Skin: If you have severe acne, get on Accutane (Izotek).

• Tan: I experimented with MT2 . It improved my coloring significantly, though watch out for new moles (personally they made me look better). Now, I just prioritize natural sun.

• Lips: Sugar scrub + heavy moisturizer. Chapped lips are a fail.

• GHK-cu made me glow like crazy 100% recommend i do 2mg/day subq

sadly if your bones are shit you cant do anything but accepting it or doing a surgery, luckily when i debloated mine were good


If you have any questions ask maybe i can help

we see the cheek biting lil nga + mirin thread.

 

[shaara]

we see the cheek biting lil nga + mirin thread.

i’m not bro

 

[shaara]

England

you have something like e-prescription?

 

[ase]

How did you measure the electrolytes and minerals? Like did you take all of them as supplements?

 

[shaara]

How did you measure the electrolytes and minerals? Like did you take all of them as supplements?

basically they are in food just research what contains what and plan accordingly, i suggest tracking your normal week of eating and then making corrections

 

[ase]

Ik they are in food lol. But is it even possible to get all of that potassium from food only?

 

[Jgns]

mirin asf bro did ur eyes lighten up or is it just the pic

 

[shaara]

Ik they are in food lol. But is it even possible to get all of that potassium from food only?

yeah for example dried apricots are 1500/100g so it’s relatively easy also tomato pastes potatoes with skin yoghurt

 

[shaara]

mirin asf bro did ur eyes lighten up or is it just the pic

they did a bit naturally + they did when i took mt2

 

[shaara]

they did a bit naturally + they did when i took mt2

but the lighting for sure did its thing a bit

 

[copemaxingll]

Last March, I decided to stop being average and started a dedicated journey to improve every aspect of my appearance. It’s been exactly one year. This thread covers the exact protocols I used to fix my bloat, build my physique, and maximize my facial aesthetics


PHOTOS BELOW

1. The Foundation: Electrolyte & Internal Health

If you want to kill facial bloating, stop listening to people telling you to just "drink coconut water." If your ratios are off, you will bloat regardless. I track everything via Fitatu (any tracking app works).


The Golden Ratios for Subcutaneous Water Loss (debloating

1. Potassium (K) : Sodium (Na) - 4:1 (The absolute key to a lean, chiseled face).
2. Calcium (Ca) : Magnesium (Mg) - 2:1 (Proper gut motility and no cramping).
3. Calcium (Ca) : Phosphorus (P) - 1:1 (Bone health and ATP metabolism).

Note: Get blood work done regularly. Don't guess; verify.




i’m currently doing 30% protein 30% fats 40% carbs. Worked good for me but i suggest trying different combinations and picking what works for you

To achieve maximum facial definition without sacrificing muscle mass or hormonal health, a slight caloric deficit (approx. 200–300 kcal below maintenance) is the
superior approach


Micronutrients for around 2500kcal



Minerals (Electrolytes and Elements)

• Potassium (K^+): 3500–4700 mg (Blood pressure, water balance, heart)

• Sodium (Na^+): max 2300 mg (Fluid management, nervous system)

• Calcium (Ca^{2+}): 1000–1200 mg (Bones, nerve conduction)

• Phosphorus (P): 700–1000 mg (ATP cellular energy, bones)

• Magnesium (Mg^{2+}): 400–420 mg (Protein synthesis, muscle relaxation)

• Iron (Fe): 8–18 mg (Oxygen transport, metabolism)

• Zinc (Zn): 11 mg (Immunity, tissue regeneration)

• Copper (Cu): 0.9 mg (Iron absorption, collagen production)

• Manganese (Mn): 2.3 mg (Carbohydrate metabolism, protection against free radicals)

• Selenium (Se): 55 µg (Thyroid, antioxidant protection)

• Iodine (I): 150 µg (Thyroid hormone production)

Vitamins (Regulation and Immunity)

• Vitamin C: 90-200 mg (Collagen, immunity, antioxidants)

• Vitamin A: 900 µg (Vision, cell regeneration)

• Vitamin D: 2000 IU (Calcium metabolism, mood)

• Vitamin E: 15 mg (Cell membrane protection)

• Vitamin K: 120 µg (Blood clotting, bone health)

• B vitamins:

• B1 (Thiamine): 1.2 mg (Energy metabolism)

• B2 (Riboflavin): 1.3 mg (Vision, blood production)

• B3 (Niacin): 16 mg (Nervous system, skin)

• B6 (Pyroxin): 1.3–1.7 mg (Hormone synthesis)

• B9 (Folic acid): 400 µg (DNA formation, cell division)

• B12: 2.4 µg (Red blood cell production, brain function)









2. The Physique:

The Sweet Spot: For most guys, the face and body starts looking "aesthetic" around 12-14% body fat

to look better you need to have a great physique my current split is upper lower rest (and repeat)

i personally do everything with 0 rir if i do more than 6 reps i just up the weight, just micro load you way into greatness


Upper day:

• incline smith 2x
• jm press 1x
• any frontal plane pull x2
• any transversal plane pull2x
• any sagital plane pull 2x
• shoulder press 1x
• lateral raise 2x
• any biceps curl variation 2x
• any tricep extension 2x
• pec dec 1x

Lower day:

• any squat variation 2x
• leg extension 2x
• sldl 2x
• leg curl 2x
• calf press 2x
• any crunch 2x
• wrist curl 1x
• reverse curl variation 1x

Rest day:

i try to stay active

either do some sporty activity with friends or gf

like rock climbing football(soccer) squash walk or wtv you like



also i try my neck on rest days:

• any neck extension x2
• any neck curl x2

3. The Soul & Lifestyle

Soulmax:
Don't be an empty shell. Read books, watch ambitious cinema, and expand your knowledge. You need a personality to back up the looks.


Funmax:
Go to parties, play games, live life. I don't smoke or drink because its unhealthy but if you do, keep it in moderation.




4. Face

most important for most people

• Hair: Grew it out i recommend trying it atleast once and just finding your hairstyle. Use a light shampoo every 2 days and always use conditioner. if you have curly hair spray them with water to style them

• Brows/Lashes: I use Bimatoprost. It works wonders for density. I also dyed my brows and lashes 2 shades darker than my hair to frame the eyes better.

• Skin: If you have severe acne, get on Accutane (Izotek).

• Tan: I experimented with MT2 . It improved my coloring significantly, though watch out for new moles (personally they made me look better). Now, I just prioritize natural sun.

• Lips: Sugar scrub + heavy moisturizer. Chapped lips are a fail.

• GHK-cu made me glow like crazy 100% recommend i do 2mg/day subq

sadly if your bones are shit you cant do anything but accepting it or doing a surgery, luckily when i debloated mine were good


If you have any questions ask maybe i can help

Would

 

[norox]

you have something like e-prescription?

no i don’t unfortunately

 

[shaara]

Would

?

 

[shaara]

no i don’t unfortunately

damn i live in poland so it’s easy for me i do it in an app and i can get wtv i want if i lie and fake my prescriptions

 

[norox]

damn i live in poland so it’s easy for me i do it in an app and i can get wtv i want if i lie and fake my prescriptions

how do you fake the prescription

 

[shaara]

how do you fake the prescription

i have hypothyroidism so i just told the doctor that my other doctor prescribed it as an off label cure for my weak hair, basically just bullshit them and get what you want, in uk youd need to fake cataract or find someone who has it and take their medication

 

[shaara]

b

 

[copemaxingll]

?

U dont get it

 

[shaara]

U dont get it

sadly, no bro

 

[copemaxingll]

sadly, no bro

Its okay, mirin ascension