This is my first post and it is defo all water but it is everything a newgen wld need, ofc no peps or roids involved srry, that js isnt newgen activity. So i went thru abt 5 different forums to collect all this, obv it is specialised to me and it is still not done, still need to add more on eye area & sleepmaxxing add a posturemaxxing section, if you have any advice on parts I should add, please tell me, idc if the formatting is bad, just read it if your a newgen. I dont do any of this bc im a lazy bum bitch and that is why I am an LLTN at 15.
Stand up straight with your head tilted at a 45° angle downwards. Press knuckles into the desired bone & create an equal force between hands and head. Hold for 15-20 seconds. Each week progressively increase the time spent bonepressing. Do after a gym session to take advantage of the slight GH spike
Bonesmashing
Use an 8oz stubby claw hammer and put vaseline on the area of the desired bone to prevent cuts, wear a mouthguard and repeatedly hit the chosen area with low intensity. Bonesmash every other day:
Massage Therapy
After bonesmashing use a massage gun at 4500rpm (75Hz) on the bone you just bonesmashed for 1.5 minutes each side, or 2.5 minutes for the chin & browridge
Hard Chewing
Chew tougher food (e.g muscle meats, mastic gum, etc) on premolars, switch sides every 10 chews, 30-45 chews per bite, do every time you eat, or (with mastic gum) chew 30 minutes daily. Correct chewing form, do not include lips or cheeks when chewing, simply an up and down motion by the jaw.
Fixing a Hooked Nose
Place index fingers or thumbs flat, directly on top of and to the sides of the bump. Push with your fingers slightly outwards and upwards. Apply firm and constant pressure, hold for 5-10 seconds and release for 2 seconds and repeat this cycle for 5-10 minutes, 2-3 times per day.
Humming
Keep lips sealed, hard mew and hum for 5-10 minutes to increase nitric oxide production
Hard Mewing
Seal your tongue completely at the roof of your mouth and apply mild to strong pressure to upper palette at an upward angle of about 15° throughout the day, try to hold for the whole day apart from when talking &/or chewing
Raising the hyoid bone/posture
Cold face exposure with ice pack or cold water around -10° to 3° celsius for 90 seconds
Immediately switch to a warm towel or warmer object for 2-3 minutes. Repeat 2-3 times for results.
Use vollufline and a caffeine serum for eye bags,
Colouring
Dye eyebrows & eyelashes a dark shade of brown or black, use topical or oral minoxidil to grow hair on eyebrows and latisse to grow hair on eyelashes.
Fraudmaxxing
Fraudmaxxing a better eye shape and if done continuously could lead to semi-permanent changes, done through a 24/7 semi-squint (relaxing the eyebrows but not altering the size of the eyes). Curling eyelashes to minimize UEE
(Specialised for me)
Calories: 2159kcal to maintain, 1000kcal surplus,
Macronutrients goals
-3,160kcals
-130g protein
-125g fats
-379g carbs
Micronutrient goals
1300mg Calcium
10,000 IU Vitamin D
30mg Zinc
500mg Magnesium
0.2mg Vitamin K
Dietary Make-up
Go to bed 1hr or 30 mins before sleep, sleep 9-11 hours, aim for 2+ of deep sleep.
Skin
Morning:
Setup: ULRULRR
Upper:
Should be completed at around 6:30-7pm after a gym session
Total routine time (including fixing hooked nose in morning and night): 1hr 55 minutes
Growing Bones
BonepressingStand up straight with your head tilted at a 45° angle downwards. Press knuckles into the desired bone & create an equal force between hands and head. Hold for 15-20 seconds. Each week progressively increase the time spent bonepressing. Do after a gym session to take advantage of the slight GH spike
Bonesmashing
Use an 8oz stubby claw hammer and put vaseline on the area of the desired bone to prevent cuts, wear a mouthguard and repeatedly hit the chosen area with low intensity. Bonesmash every other day:
- Zygomatics: 5 minutes each side (moderate power)
- Chin: 7 minutes (low power)
- Mandible (bottom) : 5 minutes each side (moderate power)
- Mandible (sides) : 5 minutes each side (moderate power)
- Ramus: 5 minutes each side (low power)
- Browridge: 5 minutes each side:
Massage Therapy
After bonesmashing use a massage gun at 4500rpm (75Hz) on the bone you just bonesmashed for 1.5 minutes each side, or 2.5 minutes for the chin & browridge
Hard Chewing
Chew tougher food (e.g muscle meats, mastic gum, etc) on premolars, switch sides every 10 chews, 30-45 chews per bite, do every time you eat, or (with mastic gum) chew 30 minutes daily. Correct chewing form, do not include lips or cheeks when chewing, simply an up and down motion by the jaw.
Fixing a Hooked Nose
Place index fingers or thumbs flat, directly on top of and to the sides of the bump. Push with your fingers slightly outwards and upwards. Apply firm and constant pressure, hold for 5-10 seconds and release for 2 seconds and repeat this cycle for 5-10 minutes, 2-3 times per day.
Humming
Keep lips sealed, hard mew and hum for 5-10 minutes to increase nitric oxide production
Hard Mewing
Seal your tongue completely at the roof of your mouth and apply mild to strong pressure to upper palette at an upward angle of about 15° throughout the day, try to hold for the whole day apart from when talking &/or chewing
Raising the hyoid bone/posture
- Neck curls- lie on a flat surface and try to raise the head to the chest, repeat this for 3 sets of 30 reps and do this every other day (3x30EOD)
- Chin tucks- stand straight against a wall and try to bring the chin as close to the neck as possible, complete for 3 sets of 15 reps every other day (3x15EOD)
- HSJOE (High speed jaw opening exercise)- open the jaw as fast as possible and retract as fast as possible, do this for 3 sets and 20 reps twice a day, every other day, take a 10 second break between sets
- Dead hangs- Hang from a pull up bar static for as long as possible, build until you can hold for 60 seconds, then progressively overload with weights
Cold face exposure with ice pack or cold water around -10° to 3° celsius for 90 seconds
Immediately switch to a warm towel or warmer object for 2-3 minutes. Repeat 2-3 times for results.
Eye Area
Eye bagsUse vollufline and a caffeine serum for eye bags,
Colouring
Dye eyebrows & eyelashes a dark shade of brown or black, use topical or oral minoxidil to grow hair on eyebrows and latisse to grow hair on eyelashes.
Fraudmaxxing
Fraudmaxxing a better eye shape and if done continuously could lead to semi-permanent changes, done through a 24/7 semi-squint (relaxing the eyebrows but not altering the size of the eyes). Curling eyelashes to minimize UEE
Diet & Supplements
Diet(Specialised for me)
Calories: 2159kcal to maintain, 1000kcal surplus,
Macronutrients goals
-3,160kcals
-130g protein
-125g fats
-379g carbs
Micronutrient goals
1300mg Calcium
10,000 IU Vitamin D
30mg Zinc
500mg Magnesium
0.2mg Vitamin K
Dietary Make-up
- Raw or cooked muscle meat
- Majority red meat (Beef & Lamb)
- Small amounts of poultry (Chicken
- Raw organs
- Raw dairy
- Raw honey
- Organic Berries & Fruits
- Eggs
- Raw Colostrum
- Bone marrow & broths
- Cooked seafood
- Natural fats (e.g coconut oil, ghee, beef tallow)
- Creatine monohydrate: 5g per day
- Vitamin D: 4,000-10,000 IU per day
- Vitamin K2: 200mcg per day
- Zinc: 30mg per day
- Magnesium glycinate: 400mg per day
- Myo-Inositol : 4000mg per day
Sleep & Skin
SleepGo to bed 1hr or 30 mins before sleep, sleep 9-11 hours, aim for 2+ of deep sleep.
Skin
Morning:
- Cleanser
- 20% Azelaic Acid Cream
- Moisturizer
- SPF
- 1% Hydrocortisone (pea sized amount on nose, every other day)
- Cleanser
- 1% Adalapene Gel (pea sized amount)
- Moisturizer
- 4% Hydroquinone (pea sized amount, every night for 3 months over whole face)
- SPF for sun sensitivity
Gym
Split: Upper LowerSetup: ULRULRR
Upper:
- Incline Bench 2x3-8
- Chest Fly 1x3-8
- Shoulder Press 1x3-8
- UL Cuffed Lateral Raise 2x3-8
- Trice Pushdown 1x3-8
- Cable Bicep Curl 1x3-8
- Lat Pulldown 2x3-8
- UL Lat Row 2x3-8
- Seated Row 1x3-8
- Sumo Deadlift 2x3-8
- Seated Leg Curl 2x3-8
- Leg Extension 2x3-8
- Hip Adductor 1x3-8
- Hip Abductor 1x3-8
- Calf Press 1x3-8
Purchases needed & Routine
Purchases needed- Latisse (0.03% Bimatoprost) - £30
- Differin Gel (0.1% Adalapene) - £25
- Azelaic Acid Cream (20%) - £12
- Hydrocortisone 1% - £4
- Topical Minoxodil
- Vollufline
- Creatine monohydrate
- Vitamin D & Vitamin K2
- Zinc & Calcium
- Magnesium glycinate
- 4500RPM massage gun
- 8oz Stubby Claw Hammer
- Myo-Inositol
- Band aids
- Mouthguard
Should be completed at around 6:30-7pm after a gym session
- Bonepress = 1 minute
- Bonesmash = 1hr 4 mins
- Massage Therapy = 17 minutes
- Fixing hooked nose = 5 mins (completed in the morning and at night too)
- Humming = 5 mins
- Neck curls = 5 mins
- Chin Tucks = 5 mins
- HSJOE = 3 mins
Total routine time (including fixing hooked nose in morning and night): 1hr 55 minutes
