ShredPill
Fast Banana Marketing expert
- Joined
- Nov 14, 2019
- Posts
- 2,037
- Reputation
- 3,369
Everyone’s different but these are some tips that will be beneficial for anyone. This is more of a beginners guide, but could be useful for anyone.
Body
- 6 days a week, push, pull, legs split
- aim for 10-12 reps, focussing on mind muscle connection
- use this calculator to find your macronutrients : https://www.calculator.net/macro-calculator.html
- use MyFitnessPal to track macros easily
- >15% bf reduce calorie intake by 300cals, otherwise increase calories intake by 300cals.
Skin:
- unless you severe acne or unusual, a basic face cleanser every morning followed by a moisturiser is effective
- 1x per week exfoliate
- topical hyaluronic acid can improve collagen giving the skin a tighter younger look
Colouring
- beta carotene, ~10mg daily, gives the skin a healthy glow
- astaxanthin, ~10mg this is also an effective supplement for glowing skin
- mousy hair should either be coloured darker, or dyed dirty blond. Whichever gives a more striking contrast with your skin
Face
- everyones face is different but the only thing that’s universally beneficial for male faces is a strong lower third:
- mastic gum~ 1-3 tears daily. Chew for initially one hour and work your way up to 5. This is mostly done based on feel. If your joints begin to hurt take the day off and try the next day. Switch sides after 20mins, and chew on your molars.
- teeth whitening strips. Much cheaper than professional whitening but also effective
Supplements
- creatine 5g daily, 30% boost to DHT
- boron, 10mg daily, reduces SHBG to increase free testosterone by up to 40%
Body
- 6 days a week, push, pull, legs split
- aim for 10-12 reps, focussing on mind muscle connection
- use this calculator to find your macronutrients : https://www.calculator.net/macro-calculator.html
- use MyFitnessPal to track macros easily
- >15% bf reduce calorie intake by 300cals, otherwise increase calories intake by 300cals.
Skin:
- unless you severe acne or unusual, a basic face cleanser every morning followed by a moisturiser is effective
- 1x per week exfoliate
- topical hyaluronic acid can improve collagen giving the skin a tighter younger look
Colouring
- beta carotene, ~10mg daily, gives the skin a healthy glow
- astaxanthin, ~10mg this is also an effective supplement for glowing skin
- mousy hair should either be coloured darker, or dyed dirty blond. Whichever gives a more striking contrast with your skin
Face
- everyones face is different but the only thing that’s universally beneficial for male faces is a strong lower third:
- mastic gum~ 1-3 tears daily. Chew for initially one hour and work your way up to 5. This is mostly done based on feel. If your joints begin to hurt take the day off and try the next day. Switch sides after 20mins, and chew on your molars.
- teeth whitening strips. Much cheaper than professional whitening but also effective
Supplements
- creatine 5g daily, 30% boost to DHT
- boron, 10mg daily, reduces SHBG to increase free testosterone by up to 40%
