Routine (COPING NATTY)

[a30]

Stack​

Supplements​

With first meal​

• 5g fish oil
  • 3g omega-3
  • 1.65g EPA
  • 1.1g DHA
• Life Extension One-Per-Day multivitamin
• 5000 IU vitamin D3 + 125mcg K2 MK-7
• 8mg astaxanthin

Before bed​

• Magnesium glycinate + zinc
• Oral CBD oil (2–4 drops)
• L-theanine 200mg
• Melatonin 1mg

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Skincare​

AM​

• Cetaphil Gentle Cleanser
• Avène Vitamin C 20%
• Avène Hyaluron B3 Serum
• La Roche-Posay Anthelios UVMune 400 SPF50+ PA++++

PM​

• Cetaphil Gentle Cleanser
• Boderm Tazarene (tazarotene 0.1%)
• Cicaplast Baume B5+

Extras​

• Tazarotene + minoxidil on lashes and brows
• Dye lashes/brows every ~2 weeks (or whenever I can be bothered)

Lip care​

• Vaseline as needed + after both skincare routines

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Tanning​

• 250mcg MT2 before 12 min tanning bed
• Once every 1–2 weeks depending on desired darkness
• SPF on face

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Diet​

• Retatrutide 1mg/week
• Minimum 1.6g protein/kg BW
• Carbs pre-workout, limit carbs otherwise
• 10k+ steps daily

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Gym Routine​

Upper EOD rotating A/B​

A​

• Incline reverse close-grip Smith machine bench press — 2 sets
• Pull-ups — 2 sets
• Ultra-wide grip pull-ups — 1 set
• Standing overhead press — 2 sets
• Barbell curls — 3 sets

B​

• Barbell bench press — 2 sets
• Paused wide-grip Larsen press — 1 set
• Pull-ups — 2 sets
• Ultra-wide behind-the-neck pull-ups — 1 set
• Overhead tricep extensions (V-bar) superset with cuffed cable lateral raises — 2 sets
• Hammer curls — 2 sets
• Single-arm preacher hammer curls — 1 set
• Cable crunches — 2 sets

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PWO​

• 12g L-citrulline malate 1:1
• Glycerol powder (haven't purchased yet)
• 5g creatine monohydrate
• Some fast acting carb

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Might add​

• Semax 0.5–1mg
  • 5 days on / 2 days off
• L-glutathione 100mg
  • Mon/Wed/Fri

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Will add​

• 1mm dermastamp on face with HA + GHK-Cu every 6–8 weeks (once skin has fully adapted to 0.1% tazarotene)

 

[a30]

+ abuse nic (snus) and caffeine ofc

 

[a30]

bump