My ascension plan (open to criticism)

[sanix]

Full Ascension Plan​

I know this might not be perfect, and I might be dumb about some parts, so help me improve it instead of just insulting me.

---

Current Stats​

• Age: 15
• Height: 5'7
• Weight: 85 kg

The first thing I need to do is cut weight.

---

Phase 1: 3‑Month Cut​

Goal: Lose 15 kg in three months

Diet:

• Every day: Two plain grilled chicken breasts
• Six eggs per day, 5x a week

Saturday:

• 500 g chicken liver
• 4 eggs

Sunday:

• Eggs only
• Once a month: 24‑hour water fast

Protein goal: 150–200 g/day

---

Activity During Cut​

• HIIT: 1–2 hours daily (except Sunday)
• Walking: 15–20k steps daily
• Sports: 1 hour daily (basketball, swimming)
• Sunday: Rest

---

Phase 2: Height Maximization​

Plan:

• 8 IU HGH daily for 12 months
• Arimidex (Anastrozole) every other day (correct me if wrong on dosage)

Bloodwork every few months:

• Testosterone
• Estradiol (E2)
• Total + Free Testosterone
• Lipid panel: Total cholesterol, LDL, HDL, Triglycerides
• Bone health (long-term)

---

Phase 3: Steroids​

• Start after 12–14 months of HGH + AI
• Either continue HGH + AI with steroids or stop HGH and start testosterone
• Likely on steroids until 19

Cycle plan:

• Weeks 1–10: 500 mg Testosterone Enanthate weekly
• Week 3 onward: 250 IU HCG twice a week

Bloodwork:

• Pre-cycle
• Mid-cycle

Bloodwork tests during steroid use:

Liver: ALAT, ASAT, bilirubin, albumin
Kidneys: Creatinine, urea
Lipids: Total cholesterol, HDL, LDL, triglycerides
Hormones: Free testosterone, estradiol, prolactin, SHBG, LH, FSH
Thyroid: TSH, FT3, FT4

---

Workout Plan​

Source: @RIPPED IRL

Weekly Split:

1. Shoulders / Triceps / Chest / Neck
2. Back / Traps / Biceps / Rear delts
3. Legs / Abs / Neck
4. Shoulders / Triceps / Chest
5. Back / Traps / Biceps / Neck

---

Day 1 – Shoulders / Triceps / Chest / Neck​

Shoulders:

• Shoulder press 3×6–8 heavy
• Lateral raises 4×6–8 heavy
• Cable lateral raises 4×12 + 5 partials

Triceps:

• Dips 4×6–8
• Long head triceps machine 4×12
• Triceps pushdowns 4×12–15

Chest:

• Upper chest dumbbells 4×12
• Push-ups 4×15 + partials

Neck:

• Neck curls 8×15

---

Day 2 – Back / Traps / Biceps / Rear Delts​

Back:

• Pull-ups 3×6–8 heavy
• Wide-grip pulldowns 4×12
• Machine rows 4×15

Traps:

• Shrugs 4×6–8 heavy + 5×15

Biceps:

• Barbell curls 3×6–8 heavy
• Incline seated dumbbell curls 4×10–12
• Preacher curls 4×12

Rear Delts:

• Face pulls 4×15–20

---

Day 3 – Legs​

Option 1: 1 hour HIIT cycling

Option 2 (standard leg training):

• Squats 4×10
• Leg press 5×12
• Quad machine 6×15
• Hamstring machine 4×12
• Calves 5×20

---

Day 4–5​

• Repeat Day 1 and Day 2

---

Hair Loss Prevention​

• Predestined to bald (dad’s whole family went bald late 20s–early 30s)
• Will use Dutasteride

---

Skincare​

Morning:

• Tinted sunscreen that matches skin tone

Night:

• Cleanser
• Retinoid

---

Eye Area​

• Eyelash curler
• Castor oil for eyelashes
• Volufiline for under-eye
• Eye exercises related to squinting (unsure if effective)

Eye color:

• Natural: Dark brown
• Using contacts: Honey or dark green

---

Hair​

• 3B curls which i dislike
• Use hair relaxers every few months to achieve wavy hair
• Grow to medium length
• School rules prevents long hair on men.

---

Nose​

• Goal: shrink nose
• Plan: hydrocortisone (skin thinning to reduce size)

that is all i have thought of so far, this is more so a dump of all the things i ideally want to do.

 

[i cant lie cant lie]

Full Ascension Plan​

I know this might not be perfect, and I might be dumb about some parts, so help me improve it instead of just insulting me.

---

Current Stats​

• Age: 15
• Height: 5'7
• Weight: 85 kg

The first thing I need to do is cut weight.

---

Phase 1: 3‑Month Cut​

Goal: Lose 15 kg in three months

Diet:

• Every day: Two plain grilled chicken breasts
• Six eggs per day, 5x a week

Saturday:

• 500 g chicken liver
• 4 eggs

Sunday:

• Eggs only
• Once a month: 24‑hour water fast

Protein goal: 150–200 g/day

---

Activity During Cut​

• HIIT: 1–2 hours daily (except Sunday)
• Walking: 15–20k steps daily
• Sports: 1 hour daily (basketball, swimming)
• Sunday: Rest

---

Phase 2: Height Maximization​

Plan:

• 8 IU HGH daily for 12 months
• Arimidex (Anastrozole) every other day (correct me if wrong on dosage)

Bloodwork every few months:

• Testosterone
• Estradiol (E2)
• Total + Free Testosterone
• Lipid panel: Total cholesterol, LDL, HDL, Triglycerides
• Bone health (long-term)

---

Phase 3: Steroids​

• Start after 12–14 months of HGH + AI
• Either continue HGH + AI with steroids or stop HGH and start testosterone
• Likely on steroids until 19

Cycle plan:

• Weeks 1–10: 500 mg Testosterone Enanthate weekly
• Week 3 onward: 250 IU HCG twice a week

Bloodwork:

• Pre-cycle
• Mid-cycle

Bloodwork tests during steroid use:

Liver: ALAT, ASAT, bilirubin, albumin
Kidneys: Creatinine, urea
Lipids: Total cholesterol, HDL, LDL, triglycerides
Hormones: Free testosterone, estradiol, prolactin, SHBG, LH, FSH
Thyroid: TSH, FT3, FT4

---

Workout Plan​

Source: @RIPPED IRL

Weekly Split:

1. Shoulders / Triceps / Chest / Neck
2. Back / Traps / Biceps / Rear delts
3. Legs / Abs / Neck
4. Shoulders / Triceps / Chest
5. Back / Traps / Biceps / Neck

---

Day 1 – Shoulders / Triceps / Chest / Neck​

Shoulders:

• Shoulder press 3×6–8 heavy
• Lateral raises 4×6–8 heavy
• Cable lateral raises 4×12 + 5 partials

Triceps:

• Dips 4×6–8
• Long head triceps machine 4×12
• Triceps pushdowns 4×12–15

Chest:

• Upper chest dumbbells 4×12
• Push-ups 4×15 + partials

Neck:

• Neck curls 8×15

---

Day 2 – Back / Traps / Biceps / Rear Delts​

Back:

• Pull-ups 3×6–8 heavy
• Wide-grip pulldowns 4×12
• Machine rows 4×15

Traps:

• Shrugs 4×6–8 heavy + 5×15

Biceps:

• Barbell curls 3×6–8 heavy
• Incline seated dumbbell curls 4×10–12
• Preacher curls 4×12

Rear Delts:

• Face pulls 4×15–20

---

Day 3 – Legs​

Option 1: 1 hour HIIT cycling

Option 2 (standard leg training):

• Squats 4×10
• Leg press 5×12
• Quad machine 6×15
• Hamstring machine 4×12
• Calves 5×20

---

Day 4–5​

• Repeat Day 1 and Day 2

---

Hair Loss Prevention​

• Predestined to bald (dad’s whole family went bald late 20s–early 30s)
• Will use Dutasteride

---

Skincare​

Morning:

• Tinted sunscreen that matches skin tone

Night:

• Cleanser
• Retinoid

---

Eye Area​

• Eyelash curler
• Castor oil for eyelashes
• Volufiline for under-eye
• Eye exercises related to squinting (unsure if effective)

Eye color:

• Natural: Dark brown
• Using contacts: Honey or dark green

---

Hair​

• 3B curls which i dislike
• Use hair relaxers every few months to achieve wavy hair
• Grow to medium length
• School rules prevents long hair on men.

---

Nose​

• Goal: shrink nose
• Plan: hydrocortisone (skin thinning to reduce size)

that is all i have thought of so far, this is more so a dump of all the things i ideally want to do.

I dont believe that you will do this
any stimulants??

 

[ilikefish]

replace chicken with beef. Chicken is very defficenet in nutrition it jsut have protein.

 

[sanix]

I dont believe that you will do this
any stimulants??

i added at the end that this is more so just a dump of what i WANT to do

 

[sanix]

replace chicken with beef. Chicken is very defficenet in nutrition it jsut have protein.

my mom is allergic to red meat so i’m not allowed to cook it at home

 

[dogpound]

Full Ascension Plan​

I know this might not be perfect, and I might be dumb about some parts, so help me improve it instead of just insulting me.

---

Current Stats​

• Age: 15
• Height: 5'7
• Weight: 85 kg

The first thing I need to do is cut weight.

---

Phase 1: 3‑Month Cut​

Goal: Lose 15 kg in three months

Diet:

• Every day: Two plain grilled chicken breasts
• Six eggs per day, 5x a week

Saturday:

• 500 g chicken liver
• 4 eggs

Sunday:

• Eggs only
• Once a month: 24‑hour water fast

Protein goal: 150–200 g/day

---

Activity During Cut​

• HIIT: 1–2 hours daily (except Sunday)
• Walking: 15–20k steps daily
• Sports: 1 hour daily (basketball, swimming)
• Sunday: Rest

---

Phase 2: Height Maximization​

Plan:

• 8 IU HGH daily for 12 months
• Arimidex (Anastrozole) every other day (correct me if wrong on dosage)

Bloodwork every few months:

• Testosterone
• Estradiol (E2)
• Total + Free Testosterone
• Lipid panel: Total cholesterol, LDL, HDL, Triglycerides
• Bone health (long-term)

---

Phase 3: Steroids​

• Start after 12–14 months of HGH + AI
• Either continue HGH + AI with steroids or stop HGH and start testosterone
• Likely on steroids until 19

Cycle plan:

• Weeks 1–10: 500 mg Testosterone Enanthate weekly
• Week 3 onward: 250 IU HCG twice a week

Bloodwork:

• Pre-cycle
• Mid-cycle

Bloodwork tests during steroid use:

Liver: ALAT, ASAT, bilirubin, albumin
Kidneys: Creatinine, urea
Lipids: Total cholesterol, HDL, LDL, triglycerides
Hormones: Free testosterone, estradiol, prolactin, SHBG, LH, FSH
Thyroid: TSH, FT3, FT4

---

Workout Plan​

Source: @RIPPED IRL

Weekly Split:

1. Shoulders / Triceps / Chest / Neck
2. Back / Traps / Biceps / Rear delts
3. Legs / Abs / Neck
4. Shoulders / Triceps / Chest
5. Back / Traps / Biceps / Neck

---

Day 1 – Shoulders / Triceps / Chest / Neck​

Shoulders:

• Shoulder press 3×6–8 heavy
• Lateral raises 4×6–8 heavy
• Cable lateral raises 4×12 + 5 partials

Triceps:

• Dips 4×6–8
• Long head triceps machine 4×12
• Triceps pushdowns 4×12–15

Chest:

• Upper chest dumbbells 4×12
• Push-ups 4×15 + partials

Neck:

• Neck curls 8×15

---

Day 2 – Back / Traps / Biceps / Rear Delts​

Back:

• Pull-ups 3×6–8 heavy
• Wide-grip pulldowns 4×12
• Machine rows 4×15

Traps:

• Shrugs 4×6–8 heavy + 5×15

Biceps:

• Barbell curls 3×6–8 heavy
• Incline seated dumbbell curls 4×10–12
• Preacher curls 4×12

Rear Delts:

• Face pulls 4×15–20

---

Day 3 – Legs​

Option 1: 1 hour HIIT cycling

Option 2 (standard leg training):

• Squats 4×10
• Leg press 5×12
• Quad machine 6×15
• Hamstring machine 4×12
• Calves 5×20

---

Day 4–5​

• Repeat Day 1 and Day 2

---

Hair Loss Prevention​

• Predestined to bald (dad’s whole family went bald late 20s–early 30s)
• Will use Dutasteride

---

Skincare​

Morning:

• Tinted sunscreen that matches skin tone

Night:

• Cleanser
• Retinoid

---

Eye Area​

• Eyelash curler
• Castor oil for eyelashes
• Volufiline for under-eye
• Eye exercises related to squinting (unsure if effective)

Eye color:

• Natural: Dark brown
• Using contacts: Honey or dark green

---

Hair​

• 3B curls which i dislike
• Use hair relaxers every few months to achieve wavy hair
• Grow to medium length
• School rules prevents long hair on men.

---

Nose​

• Goal: shrink nose
• Plan: hydrocortisone (skin thinning to reduce size)

that is all i have thought of so far, this is more so a dump of all the things i ideally want to do.

Thinking and doing it are 2 different things you are planning way to far into the future.

 

[sanix]

Thinking and doing it are 2 different things you are planning way to far into the future.

literally only this year and next year

 

[GoErOnFoids]

Full Ascension Plan​

I know this might not be perfect, and I might be dumb about some parts, so help me improve it instead of just insulting me.

---

Current Stats​

• Age: 15
• Height: 5'7
• Weight: 85 kg

The first thing I need to do is cut weight.

---

Phase 1: 3‑Month Cut​

Goal: Lose 15 kg in three months

Diet:

• Every day: Two plain grilled chicken breasts
• Six eggs per day, 5x a week

Saturday:

• 500 g chicken liver
• 4 eggs

Sunday:

• Eggs only
• Once a month: 24‑hour water fast

Protein goal: 150–200 g/day

---

Activity During Cut​

• HIIT: 1–2 hours daily (except Sunday)
• Walking: 15–20k steps daily
• Sports: 1 hour daily (basketball, swimming)
• Sunday: Rest

---

Phase 2: Height Maximization​

Plan:

• 8 IU HGH daily for 12 months
• Arimidex (Anastrozole) every other day (correct me if wrong on dosage)

Bloodwork every few months:

• Testosterone
• Estradiol (E2)
• Total + Free Testosterone
• Lipid panel: Total cholesterol, LDL, HDL, Triglycerides
• Bone health (long-term)

---

Phase 3: Steroids​

• Start after 12–14 months of HGH + AI
• Either continue HGH + AI with steroids or stop HGH and start testosterone
• Likely on steroids until 19

Cycle plan:

• Weeks 1–10: 500 mg Testosterone Enanthate weekly
• Week 3 onward: 250 IU HCG twice a week

Bloodwork:

• Pre-cycle
• Mid-cycle

Bloodwork tests during steroid use:

Liver: ALAT, ASAT, bilirubin, albumin
Kidneys: Creatinine, urea
Lipids: Total cholesterol, HDL, LDL, triglycerides
Hormones: Free testosterone, estradiol, prolactin, SHBG, LH, FSH
Thyroid: TSH, FT3, FT4

---

Workout Plan​

Source: @RIPPED IRL

Weekly Split:

1. Shoulders / Triceps / Chest / Neck
2. Back / Traps / Biceps / Rear delts
3. Legs / Abs / Neck
4. Shoulders / Triceps / Chest
5. Back / Traps / Biceps / Neck

---

Day 1 – Shoulders / Triceps / Chest / Neck​

Shoulders:

• Shoulder press 3×6–8 heavy
• Lateral raises 4×6–8 heavy
• Cable lateral raises 4×12 + 5 partials

Triceps:

• Dips 4×6–8
• Long head triceps machine 4×12
• Triceps pushdowns 4×12–15

Chest:

• Upper chest dumbbells 4×12
• Push-ups 4×15 + partials

Neck:

• Neck curls 8×15

---

Day 2 – Back / Traps / Biceps / Rear Delts​

Back:

• Pull-ups 3×6–8 heavy
• Wide-grip pulldowns 4×12
• Machine rows 4×15

Traps:

• Shrugs 4×6–8 heavy + 5×15

Biceps:

• Barbell curls 3×6–8 heavy
• Incline seated dumbbell curls 4×10–12
• Preacher curls 4×12

Rear Delts:

• Face pulls 4×15–20

---

Day 3 – Legs​

Option 1: 1 hour HIIT cycling

Option 2 (standard leg training):

• Squats 4×10
• Leg press 5×12
• Quad machine 6×15
• Hamstring machine 4×12
• Calves 5×20

---

Day 4–5​

• Repeat Day 1 and Day 2

---

Hair Loss Prevention​

• Predestined to bald (dad’s whole family went bald late 20s–early 30s)
• Will use Dutasteride

---

Skincare​

Morning:

• Tinted sunscreen that matches skin tone

Night:

• Cleanser
• Retinoid

---

Eye Area​

• Eyelash curler
• Castor oil for eyelashes
• Volufiline for under-eye
• Eye exercises related to squinting (unsure if effective)

Eye color:

• Natural: Dark brown
• Using contacts: Honey or dark green

---

Hair​

• 3B curls which i dislike
• Use hair relaxers every few months to achieve wavy hair
• Grow to medium length
• School rules prevents long hair on men.

---

Nose​

• Goal: shrink nose
• Plan: hydrocortisone (skin thinning to reduce size)

that is all i have thought of so far, this is more so a dump of all the things i ideally want to do.

where do you get 1000-3000 dollars

 

[GoErOnFoids]

Thinking and doing it are 2 different things you are planning way to far into the future.

this

 

[sanix]

where do you get 1000-3000 dollars

a job

 

[itssoover0457]

good luck man im stuck being ugly forever

 

[ja37viggenlover]

I mean this will destroy your body by your mid 20s, but if you're really this willing to do it then I commend you for your dedication

 

[sanix]

I mean this will destroy your body by your mid 20s, but if you're really this willing to do it then I commend you for your dedication

why do u say so?

 

[ja37viggenlover]

why do u say so?

Using steroids and all this stuff at a young age will give irreversible damage to your organs since you’re artificially forcing them to grow.

 

[pslshinra]

Full Ascension Plan​

I know this might not be perfect, and I might be dumb about some parts, so help me improve it instead of just insulting me.

---

Current Stats​

• Age: 15
• Height: 5'7
• Weight: 85 kg

The first thing I need to do is cut weight.

---

Phase 1: 3‑Month Cut​

Goal: Lose 15 kg in three months

Diet:

• Every day: Two plain grilled chicken breasts
• Six eggs per day, 5x a week

Saturday:

• 500 g chicken liver
• 4 eggs

Sunday:

• Eggs only
• Once a month: 24‑hour water fast

Protein goal: 150–200 g/day

---

Activity During Cut​

• HIIT: 1–2 hours daily (except Sunday)
• Walking: 15–20k steps daily
• Sports: 1 hour daily (basketball, swimming)
• Sunday: Rest

---

Phase 2: Height Maximization​

Plan:

• 8 IU HGH daily for 12 months
• Arimidex (Anastrozole) every other day (correct me if wrong on dosage)

Bloodwork every few months:

• Testosterone
• Estradiol (E2)
• Total + Free Testosterone
• Lipid panel: Total cholesterol, LDL, HDL, Triglycerides
• Bone health (long-term)

---

Phase 3: Steroids​

• Start after 12–14 months of HGH + AI
• Either continue HGH + AI with steroids or stop HGH and start testosterone
• Likely on steroids until 19

Cycle plan:

• Weeks 1–10: 500 mg Testosterone Enanthate weekly
• Week 3 onward: 250 IU HCG twice a week

Bloodwork:

• Pre-cycle
• Mid-cycle

Bloodwork tests during steroid use:

Liver: ALAT, ASAT, bilirubin, albumin
Kidneys: Creatinine, urea
Lipids: Total cholesterol, HDL, LDL, triglycerides
Hormones: Free testosterone, estradiol, prolactin, SHBG, LH, FSH
Thyroid: TSH, FT3, FT4

---

Workout Plan​

Source: @RIPPED IRL

Weekly Split:

1. Shoulders / Triceps / Chest / Neck
2. Back / Traps / Biceps / Rear delts
3. Legs / Abs / Neck
4. Shoulders / Triceps / Chest
5. Back / Traps / Biceps / Neck

---

Day 1 – Shoulders / Triceps / Chest / Neck​

Shoulders:

• Shoulder press 3×6–8 heavy
• Lateral raises 4×6–8 heavy
• Cable lateral raises 4×12 + 5 partials

Triceps:

• Dips 4×6–8
• Long head triceps machine 4×12
• Triceps pushdowns 4×12–15

Chest:

• Upper chest dumbbells 4×12
• Push-ups 4×15 + partials

Neck:

• Neck curls 8×15

---

Day 2 – Back / Traps / Biceps / Rear Delts​

Back:

• Pull-ups 3×6–8 heavy
• Wide-grip pulldowns 4×12
• Machine rows 4×15

Traps:

• Shrugs 4×6–8 heavy + 5×15

Biceps:

• Barbell curls 3×6–8 heavy
• Incline seated dumbbell curls 4×10–12
• Preacher curls 4×12

Rear Delts:

• Face pulls 4×15–20

---

Day 3 – Legs​

Option 1: 1 hour HIIT cycling

Option 2 (standard leg training):

• Squats 4×10
• Leg press 5×12
• Quad machine 6×15
• Hamstring machine 4×12
• Calves 5×20

---

Day 4–5​

• Repeat Day 1 and Day 2

---

Hair Loss Prevention​

• Predestined to bald (dad’s whole family went bald late 20s–early 30s)
• Will use Dutasteride

---

Skincare​

Morning:

• Tinted sunscreen that matches skin tone

Night:

• Cleanser
• Retinoid

---

Eye Area​

• Eyelash curler
• Castor oil for eyelashes
• Volufiline for under-eye
• Eye exercises related to squinting (unsure if effective)

Eye color:

• Natural: Dark brown
• Using contacts: Honey or dark green

---

Hair​

• 3B curls which i dislike
• Use hair relaxers every few months to achieve wavy hair
• Grow to medium length
• School rules prevents long hair on men.

---

Nose​

• Goal: shrink nose
• Plan: hydrocortisone (skin thinning to reduce size)

that is all i have thought of so far, this is more so a dump of all the things i ideally want to do.

castor oil isnt gonna do anything special to ur lashes, they will look thicker but wont grow any, use topical minoxidill

 

[good_king_alex]

Full Ascension Plan​

I know this might not be perfect, and I might be dumb about some parts, so help me improve it instead of just insulting me.

---

Current Stats​

• Age: 15
• Height: 5'7
• Weight: 85 kg

The first thing I need to do is cut weight.

---

Phase 1: 3‑Month Cut​

Goal: Lose 15 kg in three months

Diet:

• Every day: Two plain grilled chicken breasts
• Six eggs per day, 5x a week

Saturday:

• 500 g chicken liver
• 4 eggs

Sunday:

• Eggs only
• Once a month: 24‑hour water fast

Protein goal: 150–200 g/day

---

Activity During Cut​

• HIIT: 1–2 hours daily (except Sunday)
• Walking: 15–20k steps daily
• Sports: 1 hour daily (basketball, swimming)
• Sunday: Rest

---

Phase 2: Height Maximization​

Plan:

• 8 IU HGH daily for 12 months
• Arimidex (Anastrozole) every other day (correct me if wrong on dosage)

Bloodwork every few months:

• Testosterone
• Estradiol (E2)
• Total + Free Testosterone
• Lipid panel: Total cholesterol, LDL, HDL, Triglycerides
• Bone health (long-term)

---

Phase 3: Steroids​

• Start after 12–14 months of HGH + AI
• Either continue HGH + AI with steroids or stop HGH and start testosterone
• Likely on steroids until 19

Cycle plan:

• Weeks 1–10: 500 mg Testosterone Enanthate weekly
• Week 3 onward: 250 IU HCG twice a week

Bloodwork:

• Pre-cycle
• Mid-cycle

Bloodwork tests during steroid use:

Liver: ALAT, ASAT, bilirubin, albumin
Kidneys: Creatinine, urea
Lipids: Total cholesterol, HDL, LDL, triglycerides
Hormones: Free testosterone, estradiol, prolactin, SHBG, LH, FSH
Thyroid: TSH, FT3, FT4

---

Workout Plan​

Source: @RIPPED IRL

Weekly Split:

1. Shoulders / Triceps / Chest / Neck
2. Back / Traps / Biceps / Rear delts
3. Legs / Abs / Neck
4. Shoulders / Triceps / Chest
5. Back / Traps / Biceps / Neck

---

Day 1 – Shoulders / Triceps / Chest / Neck​

Shoulders:

• Shoulder press 3×6–8 heavy
• Lateral raises 4×6–8 heavy
• Cable lateral raises 4×12 + 5 partials

Triceps:

• Dips 4×6–8
• Long head triceps machine 4×12
• Triceps pushdowns 4×12–15

Chest:

• Upper chest dumbbells 4×12
• Push-ups 4×15 + partials

Neck:

• Neck curls 8×15

---

Day 2 – Back / Traps / Biceps / Rear Delts​

Back:

• Pull-ups 3×6–8 heavy
• Wide-grip pulldowns 4×12
• Machine rows 4×15

Traps:

• Shrugs 4×6–8 heavy + 5×15

Biceps:

• Barbell curls 3×6–8 heavy
• Incline seated dumbbell curls 4×10–12
• Preacher curls 4×12

Rear Delts:

• Face pulls 4×15–20

---

Day 3 – Legs​

Option 1: 1 hour HIIT cycling

Option 2 (standard leg training):

• Squats 4×10
• Leg press 5×12
• Quad machine 6×15
• Hamstring machine 4×12
• Calves 5×20

---

Day 4–5​

• Repeat Day 1 and Day 2

---

Hair Loss Prevention​

• Predestined to bald (dad’s whole family went bald late 20s–early 30s)
• Will use Dutasteride

---

Skincare​

Morning:

• Tinted sunscreen that matches skin tone

Night:

• Cleanser
• Retinoid

---

Eye Area​

• Eyelash curler
• Castor oil for eyelashes
• Volufiline for under-eye
• Eye exercises related to squinting (unsure if effective)

Eye color:

• Natural: Dark brown
• Using contacts: Honey or dark green

---

Hair​

• 3B curls which i dislike
• Use hair relaxers every few months to achieve wavy hair
• Grow to medium length
• School rules prevents long hair on men.

---

Nose​

• Goal: shrink nose
• Plan: hydrocortisone (skin thinning to reduce size)

that is all i have thought of so far, this is more so a dump of all the things i ideally want to do.

not bad, kid.

I would say use moisturiser and maybe hyraulonic acid + vit c + niacimide serum in your skin care routine. Depends how your skin is though, may be unneccaery, but I think they are good when running retinoids to look after skin barrier.

I know roids sound exciting, but you might not need them. Since you are starting at high bodyfat, you can use that to get great gains, testosterone is best for once youve already made a few years gym progress, if you have stalled in terms of results.

the diet sounds meh, as others have said chicken has little nutrients in (especially the factory farmed bs you'll probably be getting). I also think it is unrealisitc. Youll want some carbs reworkout, so include some fruit into the diet e.g. two bananas before workout, maybe an orange at some point during the day etc.

the looksmaxxes that worked best for me were:

tanning
make up maxxing
collagen maxxing (tretinoin)
dying eyebrows
dermal filler for my chin recession