S
Segevwillascend
Iron
- Joined
- Sep 20, 2025
- Posts
- 46
- Reputation
- 22
Fitness and working out:
must do:
Minimum 7k steps daily
4-5x a week weight lifting and overall workout
2-3x a week sprints + jumping and neck training in the end
extras:
boxing 1-2 times a week
Running 2-3km 1-2 times a week
Sleep:
must do:
Minimum 8 hours of sleep
Sleep In a dark quiet cold room
Magnesium glycinate
Skincare:
Must do:
Am: cleanser, huyloronic acid serum on eyes, sunscreen.
Pm: cleanser, active (I use azelaic acid but u can use trentinoin), moisturizer, caffeine/retinal undereye serum, castor oil/minoxidil/rosemary oil on eyebrows.
Derma stamp every 2-4 weeks (0.5mm around the face, and if you’re scared do 0.25mm around the eyes) obviously if you have acne don’t derma stamp.
Extras:
Pdrn serum, toner.
diet & supplements:
Diet:
Eat a balanced diet with meat fruits milk oats olive oil and more, lots of healthy foods nothing processed.
Supplements:
Make sure all of your supplements are clean (minimal additives and no seed oils)
protocol:
1. Probiotics 50 billion CFU + prebiotic insulin 100mg + pineapple fruit extract 90mg + apple fruit extract 10mg.
2. Astaxanthin 4mg.
3. Calcium citrate pure powder 600mg elemental calcium.
4. Magnesium bisglycinate powder 250mg elemental magnesium.
5. Nac 600mg.
6. Zinc 15mg + copper 1mg.
7. Vitamin e 200iu.
8. Vitamin b complex (not tryna write everything)
9. Vitamin c 500mg + rosehip extract 12.5mg.
10. Omega 3 647mg epa + 253 dha.
11. D3 1000iu + k2 mk-7 120mcg.
12. Boron 3mg + vitamin b2 25mg.
Daily habits:
Must do:
Chin tucks 10-12 reps 2-4 sets a day
Chew gum/mastic gum for 1 hour a day
Go in the sun 15 minutes daily
Minimum 2L of water
massage face for 2 minutes (mostly your weak side)
Sleep on your weak side (for symmetry)
Extras:
face exercises (small result) in my opinion not worth doing
no fap (important for discipline)
quick softmaxxes:
tinting your eyebrows one shade darker
Tinted sunscreen
Shoe lifts (I definitely don’t recommend this)
getting a good haircut
Remember you will never ascend if you’re not willing to be 100% consistent put in the work and the results will come.
must do:
Minimum 7k steps daily
4-5x a week weight lifting and overall workout
2-3x a week sprints + jumping and neck training in the end
extras:
boxing 1-2 times a week
Running 2-3km 1-2 times a week
Sleep:
must do:
Minimum 8 hours of sleep
Sleep In a dark quiet cold room
Magnesium glycinate
Skincare:
Must do:
Am: cleanser, huyloronic acid serum on eyes, sunscreen.
Pm: cleanser, active (I use azelaic acid but u can use trentinoin), moisturizer, caffeine/retinal undereye serum, castor oil/minoxidil/rosemary oil on eyebrows.
Derma stamp every 2-4 weeks (0.5mm around the face, and if you’re scared do 0.25mm around the eyes) obviously if you have acne don’t derma stamp.
Extras:
Pdrn serum, toner.
diet & supplements:
Diet:
Eat a balanced diet with meat fruits milk oats olive oil and more, lots of healthy foods nothing processed.
Supplements:
Make sure all of your supplements are clean (minimal additives and no seed oils)
protocol:
1. Probiotics 50 billion CFU + prebiotic insulin 100mg + pineapple fruit extract 90mg + apple fruit extract 10mg.
2. Astaxanthin 4mg.
3. Calcium citrate pure powder 600mg elemental calcium.
4. Magnesium bisglycinate powder 250mg elemental magnesium.
5. Nac 600mg.
6. Zinc 15mg + copper 1mg.
7. Vitamin e 200iu.
8. Vitamin b complex (not tryna write everything)
9. Vitamin c 500mg + rosehip extract 12.5mg.
10. Omega 3 647mg epa + 253 dha.
11. D3 1000iu + k2 mk-7 120mcg.
12. Boron 3mg + vitamin b2 25mg.
Daily habits:
Must do:
Chin tucks 10-12 reps 2-4 sets a day
Chew gum/mastic gum for 1 hour a day
Go in the sun 15 minutes daily
Minimum 2L of water
massage face for 2 minutes (mostly your weak side)
Sleep on your weak side (for symmetry)
Extras:
face exercises (small result) in my opinion not worth doing
no fap (important for discipline)
quick softmaxxes:
tinting your eyebrows one shade darker
Tinted sunscreen
Shoe lifts (I definitely don’t recommend this)
getting a good haircut
Remember you will never ascend if you’re not willing to be 100% consistent put in the work and the results will come.