Diet (mostly recommended macro-nutrient intake to keep it “General”)
1. Calculate your TDEE (maintenance calories) using this website: https://tdeecalculator.net/.
2. Carbs should be at about 3-5g per kg of body weight.
3. Your ideal protein intake should be 0.8 grams of protein per kilogram of body weight.
4. Your total fat intake should be limited to 20-35 of your total calorie intake.
Exercise
Try to follow one of the BOTB guides I recommend this one:
https://looksmax.org/threads/compre...guide-gymmaxxers-gtfih.1620962/#post-23095709.
Lifestyle Changes (might seem stupid but some people here actually don't do this)
1. 8 hours of sleep (for most of you), not only improves mood but during puberty it can also release HGH and Testosterone naturally according to one of my cited sources.
2. Get on a skincare routine, I recommend reading this guide from the BOTB: https://looksmax.org/threads/skincare-guide.81935/, Pretty much completes and tells everything about skincare.
3. Brush your teeth 2 times a day (Common sense but like I said).
4. Shower 7 times a day (Like I said again).
Surgeries (Mostly permanent and not subscription based. Botox, Ahem, Ahem...)
1. Double jaw surgery
2. Genioplasty
3. Jaw and cheekbone implants
"Extreme" Injections (you must know the side effects for these)
1. 0.3 IU/kg of HGH
2. Start 100mg of Testosterone, and increase by 10mg by each week, if the results satisfy you keep your current dosage.
Cited Works
1. “How Much Protein Do You Need Every Day?” Harvard Health, 18 Jun. 2015, https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096.
2. Vo, Joanne K. Nutrition & Health Info Sheets for Health Professionals - Fat | UC Davis Nutrition Department. 4 Jan. 2019, https://nutrition.ucdavis.edu/outreach/nutr-health-info-sheets/pro-fat.
3. How Sleep Works - Why Is Sleep Important? | NHLBI, NIH. 24 Mar. 2022, https://www.nhlbi.nih.gov/health/sleep/why-sleep-important.
4. MD, Robert H. Shmerling. “Showering Daily -- Is It Necessary?” Harvard Health, 26 Jun. 2019, https://www.health.harvard.edu/blog/showering-daily-is-it-necessary-2019062617193.
Notes
well i hope you guys thought this article was good
I'll consider this one of my serious threads but hope you find my advice useful
1. Calculate your TDEE (maintenance calories) using this website: https://tdeecalculator.net/.
2. Carbs should be at about 3-5g per kg of body weight.
3. Your ideal protein intake should be 0.8 grams of protein per kilogram of body weight.
4. Your total fat intake should be limited to 20-35 of your total calorie intake.
Exercise
Try to follow one of the BOTB guides I recommend this one:
https://looksmax.org/threads/compre...guide-gymmaxxers-gtfih.1620962/#post-23095709.
Lifestyle Changes (might seem stupid but some people here actually don't do this)
1. 8 hours of sleep (for most of you), not only improves mood but during puberty it can also release HGH and Testosterone naturally according to one of my cited sources.
2. Get on a skincare routine, I recommend reading this guide from the BOTB: https://looksmax.org/threads/skincare-guide.81935/, Pretty much completes and tells everything about skincare.
3. Brush your teeth 2 times a day (Common sense but like I said).
4. Shower 7 times a day (Like I said again).
Surgeries (Mostly permanent and not subscription based. Botox, Ahem, Ahem...)
1. Double jaw surgery
2. Genioplasty
3. Jaw and cheekbone implants
"Extreme" Injections (you must know the side effects for these)
1. 0.3 IU/kg of HGH
2. Start 100mg of Testosterone, and increase by 10mg by each week, if the results satisfy you keep your current dosage.
Cited Works
1. “How Much Protein Do You Need Every Day?” Harvard Health, 18 Jun. 2015, https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096.
2. Vo, Joanne K. Nutrition & Health Info Sheets for Health Professionals - Fat | UC Davis Nutrition Department. 4 Jan. 2019, https://nutrition.ucdavis.edu/outreach/nutr-health-info-sheets/pro-fat.
3. How Sleep Works - Why Is Sleep Important? | NHLBI, NIH. 24 Mar. 2022, https://www.nhlbi.nih.gov/health/sleep/why-sleep-important.
4. MD, Robert H. Shmerling. “Showering Daily -- Is It Necessary?” Harvard Health, 26 Jun. 2019, https://www.health.harvard.edu/blog/showering-daily-is-it-necessary-2019062617193.
Notes
well i hope you guys thought this article was good
I'll consider this one of my serious threads but hope you find my advice useful
