ULTIMATE HEALTHMAXXING GUIDE HIGH EFFORT GTFIH

elkkkk

elkkkk

Actual Ted Kaczynski btw
Joined
Jul 19, 2025
Posts
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Reputation
290
Introduction
Healthmaxxing Guide

What we are going to talk about in this Thread


  1. Necessities + indicators
  2. Training
  3. Diet
  4. Sleep & Recovery
  5. Enviroment
  6. Supplementation

Necessities
To be able to have a look into and on your body + your health markers you need to have a fitnes Tracker/Watch

Some brand which are pretty popular ( do your own research on what model is the best for you) are listed here

  • Whoop
  • Garmin
  • Polar
  • Apple
  • Huawei
  • Amazfit
  • Xiaomi
"But why would we even need a fitnesstracker to max out our Health????"
  • Resting heart rate
  • Heart rate variability
  • Vo2 Max
  • Stress monitoring ( its mostly the Heart Rate variability )
  • Sleep monitoring -> Sleep stages ...
  • Calorie tracking
  • Body charge
  • Exertion
  • Tracking your training
All of these metrics are really relevant when keeping your health on track


Now i ll explain every single mentioned metric and why its important


Metrics

Resting Heart Rate

Resting heart rate (RHR) is how many times your heart beats per minute when you re calm and relaxed
A lower
RHR indicates a more efficient heart and better cardiovascular fitness
  • Your goal is to get ur RHR as low as possible, you can improve your RHR through regular cardio and proper sleep + Recovery
  • The best cardio activities to improve ur RHR in my opinion are: Running, Cycling and Swimming
  • Low RHR is directly linked to better health, better longevity and lower risk of HEART DISEASE
  • We will talk about the perfect cardio routine later in this Thread
  • Sleep and Recovery will be talked about later in this Thread



Heart Rate Variability

Heart rate variability (HRV) measures the variation in time between heartbeats and reflects how well your body balances stress and recovery through the nervous system. Higher HRV is linked to better cardiovascular health, stress resilience, and longer lifespan, while low HRV is associated with increased risk of disease and early death

  • Your goal is to get ur HRV as HIGH AS POSSIBLE
  • HRV is increased through proper cardio trainining, stress management, sleep, diet and breathing tactics
  • HRV is BY FAAAAAAAARRRRRRR ( with Vo2 Max) the most important indicator on ur life span and general health
  • Cardio, stress management, sleep and diet + breathing tactics will be discussed later on in this thread



V02 Max

VO2 max is the maximum amount of oxygen your body can use during intense exercise, it reflects your aerobic fitness and cardiovascular efficiency. A higher VO2 max means your heart, lungs, and muscles work better together, and its strongly linked to lower disease risk and longer lifespan.
  • Your goal is to get ur V02 max as high as possible
  • You can increase your V02 max through Cardio
  • With the heart rate variability its the most important metric for increasing ur lifespan and longevity



Stress

Stress is your body’s response to any demand or threat, triggering hormonal changes like increased cortisol that, when chronic, it can harm your heart, immune system, sleep, and brain health. Long-term stress is linked to faster aging, reduced lifespan, and higher risk of diseases like heart disease, diabetes, and depression.
  • Your goal is to keep ur stress on a healthy level
  • You can lower stress through physical acitvity, good sleep, breathing exercises and spending time in nature



Training
A proper training mix between cardio and strength/ muscle training is one of the best things u can do for ur health


Cardio Programm

The most optimal cardio approach

( i will only include running in here for convenience but the basic model will stay the same for other activities)

consist of 1 long run per week as well as 2 interval runs per week



Long Run :

Your Long Run should take you at least an hour for optimal effectiveness, the max. time i would recommend is 2h (because u still want to have a look on your recovery) In your long run u should try to stay in the heart rate zone 2 to optimize effects.

If u dont have a watch/fitnesstracker which shows you in which zone you currently are in look up the average max. heart rate for your age and take 60-70% of it, thats your zone 2.


Intervalls :
You should aim for 2x Interval trainings per week.


Intervall Training 1
  • 6x times 400m at your max. capacity
  • rest for 30s - 2minutes inbetween sets
Intervall Training 2
  • 3x times 800m at ur max. capacity
  • rest for 3-5min inbetween sets



Strenght Training

Frequency is MORE important than Volume
Try to aim for a split which has atleast a 2x frequency per muscle group per weak

4-10 sets per muscle group per weak
go to failure on some sets but also leave 1-2 Rir ( reps in reserve) in your tank on some sets
5-8 reps is optimal
More reps will still cause growth but will also cause more FATIGUE
Max 2. sets the first set will cause most growth in a muscle
Maingain your calories or max 200 surplus calories for optimal muscle growth


Splits i would reccomend
  1. FB ( Full body ) 3x frequency 3 days a week --- the best one btw
  2. UL ( Upper lower) 2x frequency 4 days a week
  3. PPL ( Push Pull Legs) 2x frequency 6 days a week
Strengh training has positive effects on muscle mass, strength, health, bone developement and hormones



Diet
Your diet is going to influence your entire life and can make drastic differences in ur health and life span

I would strongly recommend to get yourself a calorie tracking app so you have ur macros on check

Basics

  • Aim for a HIGH Protein intake
  • Match ur maintenance calories if u want to stay at ur bodyweight
  • Go for a slight calorie surplus if u want to gain weight
  • Go for a slight calorie deficit if u want to lose weight / lower ur bf%
  • Try to rather eat unprocessed whole foods
  • Eat a good amount of fruits : my favs are bananas and apples
  • Eat a bit of veggies
  • Eat high quality meat and a good amount of it
DO NOT BE VEGETARIAN OR VEGAN!!!!!!!!!!!!

Some foods you can consider:

Chicken Breast, Steak, Bananas, Apples, Nuts, Protein powder, Milk, Basically every veggie, rice........

There is a lot of Information of this online so this will be a short section!




Sleep

Sleep is vital for restoring the body, regulating hormones, consolidating memory, and supporting immune and metabolic health. Chronic sleep deprivation increases the risk of heart disease, obesity, diabetes, depression, and even early death.

  • During ur sleep ur brain processes thoughts ideas and experiences
  • During ur sleep important Hormones like GH spike contributing to developement
  • Muscle builds during Sleep
  • Learning processes happen during Sleep

Just to name a few to show u the importance of sleep

Sleep zones
Humans have 3 sleep zones

-REM sleep

-Light sleep

-Deep sleep


REM and Deep sleep are the two important ones for us

Deep sleep is when your body focuses on physical repair—muscles recover, growth hormone is released, and the immune system is strengthened. It's also when your brain clears out toxins, helping you wake up feeling physically restored and refreshed.

REM sleep is when your brain becomes highly active, processing emotions, consolidating memories, and supporting learning. Most dreaming happens here, and it's crucial for mental health, creativity, and emotional balance.

What does this mean for my sleep?

- you should try to get a lot of deep and rem sleep
- you should try waking up during a rem phase which will result in less tiredness when waking up

"SO WHAT SHOULD MY SLEEP SCHEDULE LOOK LIKE?"

The perfect sleep schedule will be different for every human being but there are factos which apply to everyone:
  • You should try getting 8 hours of sleep but - if u notice that when u sleep 8 hours you always wake up during a deep sleep phase try sleeping Longer and watch how long u have to sleep to get out of the deep sleep phase
  • Minimize blue light exposure turn on a blue light filter on all of ur screen devices in the evening
  • Eat you last meal big meal atleast 3h before going to bed
  • Dont use your phone or sth else 1h before going to bed
  • Stick to a regular sleep rhythm - DONT CHANGE THE WAKE UP OR GO TO SLEEP TIMES AT THE WEEKEND!!!!
  • Hydrate before going to bed
  • Try to lower ur heart rate before going to bed through things like reading, streatching or meditation
  • Only lie on your bed if ur trying to sleep
  • Dont work in the same room u sleep in ideally
HM: SLEEPING WITH SOCKS- helps increase bloodflow in the body which results in a shorter sleep in time

Recovery

Revovery is heavily linked to sleep, good sleep will result in a good recovery in most of the times

keep ur recovery in check through ur watch/ fitness tracker and based on how ready u feel



Supplementation

Essentials:
  • Creatin -> boosts strength, helps with muscle growth
  • Ashwaganda -> lowers cortisol and helps with sleep
  • Zinc -> most people are deficient in it
  • Vitamin d -> preferably go sunbathing if possible in your geozone / season
  • astaxanthin -> good for your eyes + powerful Antioxidant
  • Omega 3 -> most people are deficient in it

Enviroment
if u are living in an area with bad air quality and lots of bad air GEOMAXX


I hope u enjoyed this Thread and learned sth. from it btw rep this shit it was high effort
Source

[



[ @Mainlander @GhostBoySwag @Bitchwhipper2 @chadisbeingmade ]
 
Last edited:
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elkkkk
 
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bump
 
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dont let this flop guys :feelswhy:
 
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@chadisbeingmade @Copercel
 
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Kill yourself
Absolute dogshit
 
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Veggies in 2026 = shot in head
 
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Veggies in 2026 = shot in head
muhh goatis my idol muhh a man with high as fuck estrogen who has a belly and man tits said veggies are bad muhhhhhhhhh
 
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b
 
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Screenshot 2025 07 30 182509


These ngas would disagree:lul::lul:
 
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tldr
 
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very good idk why people did not read this
why is this a flop
deserves more rep and reconginition
 
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Why was I tagged in a botb attempt.

Literally kys OP. Im not reading you wall of text
 
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Enviroment
if u are living in an area with bad air quality and lots of bad air GEOMAXX
but why did toy stop at enviroment?

where is suplimencation and what do i do if i live in a bad enviroment?
 
  • +1
Reactions: elkkkk
but why did toy stop at enviroment?

where is suplimencation and what do i do if i live in a bad enviroment?
geomaxx only possible solution sadly as long as u dont want to wear masks all day
 
Creatin ->, helps with muscle growth
wrong, it just makes your muscles bigger by increasing their water content
most overrated supplement on earth


its only good for cognitive gains at higher doses
 
Last edited:
Introduction
Healthmaxxing Guide

What we are going to talk about in this Thread


  1. Necessities + indicators
  2. Training
  3. Diet
  4. Sleep & Recovery
  5. Enviroment
  6. Supplementation

Necessities
To be able to have a look into and on your body + your health markers you need to have a fitnes Tracker/Watch

Some brand which are pretty popular ( do your own research on what model is the best for you) are listed here

  • Whoop
  • Garmin
  • Polar
  • Apple
  • Huawei
  • Amazfit
  • Xiaomi
"But why would we even need a fitnesstracker to max out our Health????"
  • Resting heart rate
  • Heart rate variability
  • Vo2 Max
  • Stress monitoring ( its mostly the Heart Rate variability )
  • Sleep monitoring -> Sleep stages ...
  • Calorie tracking
  • Body charge
  • Exertion
  • Tracking your training
All of these metrics are really relevant when keeping your health on track


Now i ll explain every single mentioned metric and why its important


Metrics

Resting Heart Rate

Resting heart rate (RHR) is how many times your heart beats per minute when you re calm and relaxed
A lower
RHR indicates a more efficient heart and better cardiovascular fitness
  • Your goal is to get ur RHR as low as possible, you can improve your RHR through regular cardio and proper sleep + Recovery
  • The best cardio activities to improve ur RHR in my opinion are: Running, Cycling and Swimming
  • Low RHR is directly linked to better health, better longevity and lower risk of HEART DISEASE
  • We will talk about the perfect cardio routine later in this Thread
  • Sleep and Recovery will be talked about later in this Thread



Heart Rate Variability

Heart rate variability (HRV) measures the variation in time between heartbeats and reflects how well your body balances stress and recovery through the nervous system. Higher HRV is linked to better cardiovascular health, stress resilience, and longer lifespan, while low HRV is associated with increased risk of disease and early death

  • Your goal is to get ur HRV as HIGH AS POSSIBLE
  • HRV is increased through proper cardio trainining, stress management, sleep, diet and breathing tactics
  • HRV is BY FAAAAAAAARRRRRRR ( with Vo2 Max) the most important indicator on ur life span and general health
  • Cardio, stress management, sleep and diet + breathing tactics will be discussed later on in this thread



V02 Max

VO2 max is the maximum amount of oxygen your body can use during intense exercise, it reflects your aerobic fitness and cardiovascular efficiency. A higher VO2 max means your heart, lungs, and muscles work better together, and its strongly linked to lower disease risk and longer lifespan.
  • Your goal is to get ur V02 max as high as possible
  • You can increase your V02 max through Cardio
  • With the heart rate variability its the most important metric for increasing ur lifespan and longevity



Stress

Stress is your body’s response to any demand or threat, triggering hormonal changes like increased cortisol that, when chronic, it can harm your heart, immune system, sleep, and brain health. Long-term stress is linked to faster aging, reduced lifespan, and higher risk of diseases like heart disease, diabetes, and depression.
  • Your goal is to keep ur stress on a healthy level
  • You can lower stress through physical acitvity, good sleep, breathing exercises and spending time in nature



Training
A proper training mix between cardio and strength/ muscle training is one of the best things u can do for ur health


Cardio Programm

The most optimal cardio approach

( i will only include running in here for convenience but the basic model will stay the same for other activities)

consist of 1 long run per week as well as 2 interval runs per week



Long Run :

Your Long Run should take you at least an hour for optimal effectiveness, the max. time i would recommend is 2h (because u still want to have a look on your recovery) In your long run u should try to stay in the heart rate zone 2 to optimize effects.

If u dont have a watch/fitnesstracker which shows you in which zone you currently are in look up the average max. heart rate for your age and take 60-70% of it, thats your zone 2.


Intervalls :
You should aim for 2x Interval trainings per week.


Intervall Training 1
  • 6x times 400m at your max. capacity
  • rest for 30s - 2minutes inbetween sets
Intervall Training 2
  • 3x times 800m at ur max. capacity
  • rest for 3-5min inbetween sets



Strenght Training

Frequency is MORE important than Volume
Try to aim for a split which has atleast a 2x frequency per muscle group per weak

4-10 sets per muscle group per weak
go to failure on some sets but also leave 1-2 Rir ( reps in reserve) in your tank on some sets
5-8 reps is optimal
More reps will still cause growth but will also cause more FATIGUE
Max 2. sets the first set will cause most growth in a muscle
Maingain your calories or max 200 surplus calories for optimal muscle growth


Splits i would reccomend
  1. FB ( Full body ) 3x frequency 3 days a week --- the best one btw
  2. UL ( Upper lower) 2x frequency 4 days a week
  3. PPL ( Push Pull Legs) 2x frequency 6 days a week
Strengh training has positive effects on muscle mass, strength, health, bone developement and hormones



Diet
Your diet is going to influence your entire life and can make drastic differences in ur health and life span

I would strongly recommend to get yourself a calorie tracking app so you have ur macros on check

Basics

  • Aim for a HIGH Protein intake
  • Match ur maintenance calories if u want to stay at ur bodyweight
  • Go for a slight calorie surplus if u want to gain weight
  • Go for a slight calorie deficit if u want to lose weight / lower ur bf%
  • Try to rather eat unprocessed whole foods
  • Eat a good amount of fruits : my favs are bananas and apples
  • Eat a bit of veggies
  • Eat high quality meat and a good amount of it
DO NOT BE VEGETARIAN OR VEGAN!!!!!!!!!!!!

Some foods you can consider:

Chicken Breast, Steak, Bananas, Apples, Nuts, Protein powder, Milk, Basically every veggie, rice........

There is a lot of Information of this online so this will be a short section!




Sleep

Sleep is vital for restoring the body, regulating hormones, consolidating memory, and supporting immune and metabolic health. Chronic sleep deprivation increases the risk of heart disease, obesity, diabetes, depression, and even early death.

  • During ur sleep ur brain processes thoughts ideas and experiences
  • During ur sleep important Hormones like GH spike contributing to developement
  • Muscle builds during Sleep
  • Learning processes happen during Sleep

Just to name a few to show u the importance of sleep

Sleep zones
Humans have 3 sleep zones

-REM sleep

-Light sleep

-Deep sleep


REM and Deep sleep are the two important ones for us

Deep sleep is when your body focuses on physical repair—muscles recover, growth hormone is released, and the immune system is strengthened. It's also when your brain clears out toxins, helping you wake up feeling physically restored and refreshed.

REM sleep is when your brain becomes highly active, processing emotions, consolidating memories, and supporting learning. Most dreaming happens here, and it's crucial for mental health, creativity, and emotional balance.

What does this mean for my sleep?

- you should try to get a lot of deep and rem sleep
- you should try waking up during a rem phase which will result in less tiredness when waking up

"SO WHAT SHOULD MY SLEEP SCHEDULE LOOK LIKE?"

The perfect sleep schedule will be different for every human being but there are factos which apply to everyone:
  • You should try getting 8 hours of sleep but - if u notice that when u sleep 8 hours you always wake up during a deep sleep phase try sleeping Longer and watch how long u have to sleep to get out of the deep sleep phase
  • Minimize blue light exposure turn on a blue light filter on all of ur screen devices in the evening
  • Eat you last meal big meal atleast 3h before going to bed
  • Dont use your phone or sth else 1h before going to bed
  • Stick to a regular sleep rhythm - DONT CHANGE THE WAKE UP OR GO TO SLEEP TIMES AT THE WEEKEND!!!!
  • Hydrate before going to bed
  • Try to lower ur heart rate before going to bed through things like reading, streatching or meditation
  • Only lie on your bed if ur trying to sleep
  • Dont work in the same room u sleep in ideally
HM: SLEEPING WITH SOCKS- helps increase bloodflow in the body which results in a shorter sleep in time

Recovery

Revovery is heavily linked to sleep, good sleep will result in a good recovery in most of the times

keep ur recovery in check through ur watch/ fitness tracker and based on how ready u feel



Supplementation

Essentials:
  • Creatin -> boosts strength, helps with muscle growth
  • Ashwaganda -> lowers cortisol and helps with sleep
  • Zinc -> most people are deficient in it
  • Vitamin d -> preferably go sunbathing if possible in your geozone / season
  • astaxanthin -> good for your eyes + powerful Antioxidant
  • Omega 3 -> most people are deficient in it

Enviroment
if u are living in an area with bad air quality and lots of bad air GEOMAXX


I hope u enjoyed this Thread and learned sth. from it btw rep this shit it was high effort
View attachment 3979889

[



[ @Mainlander @GhostBoySwag @Bitchwhipper2 @chadisbeingmade ]
shit thread ngl
 
wrong, it just makes your muscles bigger by increasing their water content
most overrated supplement on earth


its only good for cognitive gains at higher doses
it helps indirectly with muscle growth though making u stronger
 
it doesnt help with muscle growth. no evidence on this.
u have zero sources btw and that what chatgpt says
Yes, creatine does help with muscle growth — it's one of the most well-researched and effective supplements for this purpose.


Here's how it works:​


  • Increased ATP production: Creatine helps your muscles produce more ATP (energy), especially during short bursts of high-intensity exercise like lifting.
  • Improved workout performance: This lets you train harder and lift heavier, indirectly promoting more muscle growth over time.
  • Cell hydration: Creatine pulls water into muscle cells, increasing cell volume, which may stimulate muscle protein synthesis.
  • Enhanced recovery & muscle protein synthesis: Some studies suggest creatine may reduce muscle damage and increase satellite cell activity (important for muscle growth).

Evidence:​


  • A 2021 meta-analysis of 10+ studies found that creatine supplementation significantly increases lean body mass and strength gains, especially in resistance-trained individuals.
  • Studies show an average of 1–2 kg more muscle gain over a few months compared to training without creatine.


 
Improved workout performance: This lets you train harder and lift heavier, indirectly promoting more muscle growth over time.
Dude you piss me off so bad, you ask chatgpt who will give an answer based on retarded articles and not science and then you think you're right

Creatine can increase strength but this does not translate to increased hypertrophy at all. Thanks for proving you made your shit water thread with ai because you can't think for yourself though:feelsuhh:.
 
Dude you piss me off so bad, you ask chatgpt who will give an answer based on retarded articles and not science and then you think you're right

Creatine can increase strength but this does not translate to increased hypertrophy at all. Thanks for proving you made your shit water thread with ai because you can't think for yourself though:feelsuhh:.
There are literally studies on Creatines effects on Muscle Building pls give me one source just one but u cant because ur Talking pure bullshit
 
There are literally studies on Creatines effects on Muscle Building pls give me one source just one but u cant because ur Talking pure bullshit
You're so fucking dumb holy iqlet, I can’t ‘prove’ something if I don’t make a claim because there is only lack of proof. Have you even read the study you just replied with? It only shows that it can help reduce the rate of sarcopenia in adults over 60 years old how in your right mind do you think that applies to young adults who don’t experience sarcopenia? Creatine helps with strength but not building muscle. Thats why this shit thread will be forgotten:lul:. Maybe next time you make a supposed ‘high effort’ thread actually put some effort in it and do some research instead of copy pasting chatgpt.
 
You're so fucking dumb holy iqlet, I can’t ‘prove’ something if I don’t make a claim because there is only lack of proof. Have you even read the study you just replied with? It only shows that it can help reduce the rate of sarcopenia in adults over 60 years old how in your right mind do you think that applies to young adults who don’t experience sarcopenia? Creatine helps with strength but not building muscle. Thats why this shit thread will be forgotten:lul:. Maybe next time you make a supposed ‘high effort’ thread actually put some effort in it and do some research instead of copy pasting chatgpt.
well u definetly only read the first paraphrase otherwise u would know that the studie included effects on muscle growth
calling me low iq while ur dopamine receptors are so fried that u cant even read a study properly so u just say dumb shit
pls never reply to a thread of me again ur seriously pisssing me off ur by far the dumbest most retarded moron i ve ever seen on this forum
 
Last edited:
You're so fucking dumb holy iqlet, I can’t ‘prove’ something if I don’t make a claim because there is only lack of proof. Have you even read the study you just replied with? It only shows that it can help reduce the rate of sarcopenia in adults over 60 years old how in your right mind do you think that applies to young adults who don’t experience sarcopenia? Creatine helps with strength but not building muscle. Thats why this shit thread will be forgotten:lul:. Maybe next time you make a supposed ‘high effort’ thread actually put some effort in it and do some research instead of copy pasting chatgpt.
btw this thread was nearly entirely written by me i know ur subhuman mini brain cant comprehend that because u dont have anywhere near the needed brain capacities to do that instead u just rumble around with false claims like a fucking moron
 
Some foods you can consider:
Chicken Breast, rice........ Basically every veggie,
chicken breast and rice are both extremely low on micro nutrients why add this in a health guide, rice should always be avoided.

just look at the asians people from countries that ate mainly rice for thousands of years and you will see how they compare vs Nordics who ate hella dairy products and ate organ meats etc.

just realized 0 mention of any organ meats, delete ur account shit thread retard
 
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chicken breast and rice are both extremely low on micro nutrients why add this in a health guide, rice should always be avoided.

just look at the asians people from countries that ate mainly rice for thousands of years and you will see how they compare vs Nordics who ate hella dairy products and ate organ meats etc.

just realized 0 mention of any organ meats, delete ur account shit thread retard
u have zero knowledge on diet and nutrietion and just repeat the shit goatis said ur a complete moron pls delete ur acc on here if ur not able to comprehend basic things
 
  • Ugh..
Reactions: loLyric
well u definetly only read the first paraphrase otherwise u would know that the studie included effects on muscle growth
calling me low iq while ur dopamine receptors are so fried that u cant even read a study properly so u just say dumb shit
pls never reply to a thread of me again ur seriously pisssing me off ur by far the dumbest most retarded moron i ve ever seen on this forum
Dude the only thing the study mentions is that people over 60 gain more muscle mass on creatine compared to when not supplementing creatine. This is because it inhibits sarcopenia and not because it stimulates the mechanisms behind muscle growth. You need to go back to school and learn how to do do comprehensive reading. Shit thread shit human go rope
 
u have zero knowledge on diet and nutrietion and just repeat the shit goatis said ur a complete moron pls delete ur acc on here if ur not able to comprehend basic things
nice cope fat retard

making a thread on how to maximize health and telling people to eat shit with 0 micronutrients

nice iq
 
Stopped reading at “calorie tracking” and “eat fruits”.

You have a low IQ.
 
  • +1
Reactions: loLyric
nice cope fat retard

making a thread on how to maximize health and telling people to eat shit with 0 micronutrients

nice iq
well bad for u that im 13 percent body fat and that ur primal goatis cocksucker diet has way rtoo much fat intake which will turn u int oa fatass
 
Stopped reading at “calorie tracking” and “eat fruits”.

You have a low IQ.
calorie tracking is important if u have a specific goal in mind keep coping ur just too lazy to take things in ur hand
 
well bad for u that im 13 percent body fat and that ur primal goatis cocksucker diet has way rtoo much fat intake which will turn u int oa fatass
cope braindead retard
 

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