I went from 77kg to 64kg 174cm in 4.5 months, and went from sub5 to mtn in 7 months
1.Dont workout wrong
Some people think just going to the gym will do it for them but thats completelly wrong. Find a well ballanced workout plan for you and choose what muscles you want to focus on (highly reccomend shoulders and back for width). Dont do stupid shit you saw on tik tok and do classic exercises. For shoulders you should focus on lateral raises, shoulder press and reverse fly. For back do lat pulldown, pull ups and wide grip rows. Of course still train other muscle groups and train legs they produce the most test. 30 minutes minimum cardio after every session.
2.Diet
Be in a 250-400 calorie deficit. If u dont know how to count your calorie zero just use this: https://www.calculator.net/calorie-calculator.html . Eat a lot of protein me personally i ate around 180g of protein daily. Dont cut carbs but dont eat too much of them. Cut every unnatural sugar. Drink electrolythes and increase your pottasium intake and decrease sodium intake. Eat natural fats from fish and nuts. Your biggest friends are going to be vitamin A,D3,K2,C,B3, zinc magnesium and omega 3. Just fruitmaxx and vitamins will come. 3L of water daily
3.Face
Use a cleanser and moisturizer. Vitamin C serum and aha/bha carbon serum. Thats all i needed
4.Easy way
I havent done it but if you are too lazy to take care of yoursel just pin reta,ghk-cu and test. Do surgeries.
5.Conclusion
There is probably a lot of grey stuff but i just did the basics. If ur too lazy to even pin just ropemaxx and reincarnate. Let me know what u think
1.Dont workout wrong
Some people think just going to the gym will do it for them but thats completelly wrong. Find a well ballanced workout plan for you and choose what muscles you want to focus on (highly reccomend shoulders and back for width). Dont do stupid shit you saw on tik tok and do classic exercises. For shoulders you should focus on lateral raises, shoulder press and reverse fly. For back do lat pulldown, pull ups and wide grip rows. Of course still train other muscle groups and train legs they produce the most test. 30 minutes minimum cardio after every session.
2.Diet
Be in a 250-400 calorie deficit. If u dont know how to count your calorie zero just use this: https://www.calculator.net/calorie-calculator.html . Eat a lot of protein me personally i ate around 180g of protein daily. Dont cut carbs but dont eat too much of them. Cut every unnatural sugar. Drink electrolythes and increase your pottasium intake and decrease sodium intake. Eat natural fats from fish and nuts. Your biggest friends are going to be vitamin A,D3,K2,C,B3, zinc magnesium and omega 3. Just fruitmaxx and vitamins will come. 3L of water daily
3.Face
Use a cleanser and moisturizer. Vitamin C serum and aha/bha carbon serum. Thats all i needed
4.Easy way
I havent done it but if you are too lazy to take care of yoursel just pin reta,ghk-cu and test. Do surgeries.
5.Conclusion
There is probably a lot of grey stuff but i just did the basics. If ur too lazy to even pin just ropemaxx and reincarnate. Let me know what u think
