Deleted member 11835
I Do Not Work For The FBI
- Joined
- Jan 10, 2021
- Posts
- 824
- Reputation
- 1,217
1. Strength training: 5-6 times a week, run PPLR PPLR routine
2. In addition to strength training, do 45 minutes of cardio 3 times a week (HR above 150)
3. If you are not shredded (you cant see your sixpack in bad light), eat -500 kcal everyday until you are shredded. Macronutrients ratio: 35% protein, 40% carbs, 25% fats.
4. Meditate for 10 minutes everyday
5. Pickup a hobby where people come together (hiking, mma, volleyball etc)
6. Learn vocabulary for 30 minutes everyday
7. Read books. Read the text out loud and work on your pronunciation for 30 minutes.
8. Stop eating sugar. Stop drinking alone. No processed food.
9. Have a regular sleep schedule. 8 hours, wake up and go to bed at the same time.
10. Stretch every night before bed (10 minutes).
good luck faggots
2. In addition to strength training, do 45 minutes of cardio 3 times a week (HR above 150)
3. If you are not shredded (you cant see your sixpack in bad light), eat -500 kcal everyday until you are shredded. Macronutrients ratio: 35% protein, 40% carbs, 25% fats.
4. Meditate for 10 minutes everyday
5. Pickup a hobby where people come together (hiking, mma, volleyball etc)
6. Learn vocabulary for 30 minutes everyday
7. Read books. Read the text out loud and work on your pronunciation for 30 minutes.
8. Stop eating sugar. Stop drinking alone. No processed food.
9. Have a regular sleep schedule. 8 hours, wake up and go to bed at the same time.
10. Stretch every night before bed (10 minutes).
good luck faggots