routine help

[borninmay]

wassup guys

i was a gymcell last summer-autumn weighted 85 kg at 181 cm , now im about 184 сm and 73.5 kg at 16 yo (i will turn 17 in may)

i struggled with debloat in winter , and i was cutting on carbs and procecced food slowly , so now after i fixed my diet i have whole meals twice a day :

- for breakfast (around 8-9am) about 300-400 grams of chicken , 1 egg and 250-300 grams of farm cottage cheese and raw honey
at around 2 pm i have 2 glasses (600-700 ~ ml ) of raw milk and 1 banana as a snack
- for launch ( around 5 pm ) i have 400-450 ~ grams of meat (it can be fish , liver or whatever my parents cook) with an egg
and around 9 am i eat only 2 eggs and go to bed at 10-11 pm

i feel really good throughout a day but my main issues are skin and bf% (or bloating idk) . for sure i became leaner since autumn and my face got slightly cleaner but i still fell bloating in my cheeks (and my nosolabial folds are really piss me off) from time to time meanwhile my bf is about 13-15% and i have very little amount of whiteheads but the number of darkheads is remaining still and sometimes i have inflammations on my face (even though its invisible on my pfp) .

as for my skincare i use cleanser foam and moisturiser in the morning and evening and toner in the evening

i think these issues are connected with raw milk cuz i heard that it can cause bloat and inflimmation on the face but i really want to hit my micronutrients and grow and raw milk (besides eggs) is only good food source i have acess to. also i hit the gym twice a week now but i have a little cardio activity (maybe 5000-7000 steps a day) cause of studying


so my question is are there any tips u can give me for skin and becoming leaner ? is skincare routine and products are cope? do i need to drink more water? (or less)

(btw sorry if i have some mistakes because im not native and wrote withot translator)

 

[Zeekie]

A couple days later but here's the game.

Be healthy, sleep 9 hours, stay hydrated, remove inflammatory foods (seed oil, sweeteners, gluten, high lectin foods), meeting all your micronutrient requirements, track your sodium consumption and make sure it's under 2300mg, or don't track it at all and drink a glass of coconut water a day.

I've been using the same skincare routine for years, it took away my acne and texture.

AM: Cleanser, Vitamin C Serum (optional), Sunscreen
PM: Cleanser, Retinoid (used to use retinol, it worked, but moved on to tretinoin which worked x100 better), Squalane (to moisturize the skin, or rather, to keep the moisture in, beef tallow and other non-comedogenic oils work too)

It's cheap, easy and effective. The precise active that will get rid of most of your issues though is going to be retinoids.

Also raw milk, very technically speaking ALL dairy products bloat you, but it's a very tiny issue and likely not what's behind your problems unless you're particularly sensitive to dairy, experiment taking it out of your diet for a while and see how you do.

Also proper nutrition is also very important for your skin quality, your diet is not bad but we can do better. This is taking into account everything you mention you eat and high-balling it:

As you can see it's pretty bad, things are going to vary depending on if you eat beef, liver or fish, I just took 450g of beef as an example on your last meal, but even in the best case scenario when you're eating liver almost all of those deficiencies will remain. Micronutrient deficiencies are NOT it, I'm unsure what diet you're following so do your own research, but what I would personally do is 100% to eat liver daily (1/2 oz), supplement magnesium and vitamin D3, increase your egg consumption to 3-6 a day, and include some kiwis, blackberries, oranges, boiled spinach and cook your food with olive oil.

This is what your diet looks like only with: more eggs, kiwis, liver and spinach

This is wayyy better. Cheers, happy looksmaxxing bro.

 

[off3m]

A couple days later but here's the game.

Be healthy, sleep 9 hours, stay hydrated, remove inflammatory foods (seed oil, sweeteners, gluten, high lectin foods), meeting all your micronutrient requirements, track your sodium consumption and make sure it's under 2300mg, or don't track it at all and drink a glass of coconut water a day.

I've been using the same skincare routine for years, it took away my acne and texture.

AM: Cleanser, Vitamin C Serum (optional), Sunscreen
PM: Cleanser, Retinoid (used to use retinol, it worked, but moved on to tretinoin which worked x100 better), Squalane (to moisturize the skin, or rather, to keep the moisture in, beef tallow and other non-comedogenic oils work too)

It's cheap, easy and effective. The precise active that will get rid of most of your issues though is going to be retinoids.

Also raw milk, very technically speaking ALL dairy products bloat you, but it's a very tiny issue and likely not what's behind your problems unless you're particularly sensitive to dairy, experiment taking it out of your diet for a while and see how you do.

Also proper nutrition is also very important for your skin quality, your diet is not bad but we can do better. This is taking into account everything you mention you eat and high-balling it:
View attachment 3710399View attachment 3710400
As you can see it's pretty bad, things are going to vary depending on if you eat beef, liver or fish, I just took 450g of beef as an example on your last meal, but even in the best case scenario when you're eating liver almost all of those deficiencies will remain. Micronutrient deficiencies are NOT it, I'm unsure what diet you're following so do your own research, but what I would personally do is 100% to eat liver daily (1/2 oz), supplement magnesium and vitamin D3, increase your egg consumption to 3-6 a day, and include some kiwis, blackberries, oranges, boiled spinach and cook your food with olive oil.

This is what your diet looks like only with: more eggs, kiwis, liver and spinach

View attachment 3710419View attachment 3710420

This is wayyy better. Cheers, happy looksmaxxing bro.

good ass fucking advice g