[jamesonj200]

What is up Gs, i know I'm new to .gg, but I wanted to share my lifestyle protocol to maximize my health, testosterone, and most importantly my physique.

It's not overly complicated but has helped me a lot.

Using this approach my physique (attached at the end) has been the best it's ever been, I'm lifetime natty but might start cycle soon.

Anyways here is my protocol, I kept it pretty concise but I can clarify any questions you may have.

Sleep:​

Before

• Shut off phone at 9pm (or 1hr before you go to bed). Wind down properly, should be sleeping at a reasonable time
• Take a warm shower to lower internal body temperature via homeostasis and
• Cholesterol (4-5 eggs) 30 min before bed. This helps your body with hormone production when you sleep.
• Supplement Magnesium Glycinate (200-250mg). Helps with sleep, recovery
• Blue light glasses, and avoid all bright light if possible. Blue light glasses need to be high quality to work, but avoiding bright light is necessary.
• Raw honey (honeycomb if possible). The flavonoids in honey support testosterone production during rest.
• Nose strip to open airways - to be honest might be somewhat cope but I always feel better wearing it
• Have a glass of whole milk (tryptophans promote sleep quality) but not essential
• Stretch lightly before bed.
• Aim to be in bed asleep by 1030 (or 90min after you turn off screens)

During

• 60-70 degrees room temperature
• Use a firm mattress to help your lymphatic system recover better.
• Use cotton sheets (not polyester it's made from melted woven plastics and destroys hormone balance)
• Sleep naked (trust the process)

After (upon waking up)

• Get natural sunlight in your eyes (10-15 min) to reset circadian rhythm. Sun exposure to your skin is great too
• Grounding (walk barefoot on grass) to reduce stress, inflammation, lowering cortisol, and supporting circadian rhythm.
• Drink electrolytes and water to replenish loss during sleep (potassium, magnesium, sodium - LMNT mix is great)
• Avoid your phone (at least 30min post-wakeup) - phone is gamma state, and brain is beta state when you wake up. Can’t cross it until you are fully awake.
• Go on a walk to balance healthy cortisol levels. Do not to fasted cardio like running it will cortisol spike, but a walk is a nice easy way to get your day started and have sunlight as well as fresh air.
• Read a book (optional but it's good practice)
• Good breakfast with proteins and fats, carbs can come later in the day.

Nutrition:​

• Get your protein sources from most if not all natural sources. Cheeses, red meat, milk, yogurt, nuts, etc.
• Chicken is good for protein but has low bioavailable nutrient content compared to red meat.
• Avoid protein powders, as they are commonly bleached and ultra processed with soy, seed oils, etc, which will lower testosterone and also destroy ur gut microbiome
• Use sea salt, not table salt, as table salt also contains bleach and harsh chemicals
• Have a tablespoon or so of butter with your coffee to promote a smooth and stable release of caffeine which eliminates any spikes or crashes.
• Eat plenty of healthy fats - eggs, butter, fatty fish, olive oil, nuts, avocados
• Eat foods high in zinc - oysters, red meat, poultry, beans, pumpkin seeds
• Constantly fasting or extreme dieting can disrupt hormones. Avoid fasting.
• Drink 2-3 L water minimum a day.

Health:

• Brush your teeth with baking soda and coconut oil, the fluoride in toothpaste is absorbed through your gums and inhibits T3 and T4 production.​
• Use natural deodorants, avoid anything with harsh chemicals or food dyes.​
• Don’t drink alcohol, don’t do drugs. Both have inverse effects with testosterone. It’s toxic to your body. I know some people talk about lowered inhib benefits but if you're solely trying to increase testosterone quality cigars occasionally is only substance that will help.​
• Don’t drink from plastic one-time-use water bottles. The amount of dissolved microplastics will literally stay in your testicles forever.​

Fitness:​

• Lift heavy: workouts with 5x5 structure, progressive overload
• FBEOD: full body every other day approach is optimal
• Do a fasted sprint workout once a week to increase growth hormone, and eat raw honey afterwards to spike igf-1 through the roof.
• Don’t over-work your cardio, make your sessions meaningful and beneficial because too much extensive volume over time will add strain and kill your testosterone.
• Just keep moving around in general. Don’t be lazy. Walk, bike, get your heart rate up.
  
  

I hope this helps you guys. I don't take any supplements other than creatine and methylphenidate for focus, so I didn't include a supplement section as this approach is centered around whole, clean foods more than supplement fixes.

Here's my physique after roughly four years of lifting - I've made a lot of recent gains with this protocol, gotten stronger, leaner etc.
Body scan put me at 8% bodyfat 170lb.

If anyone has questions feel free to ask I can explain anything on here in more detail if desired. We all gonna make it brahs​

 

[kanyewestlover66]

High IQ post, mirin the formatting, bookmarked

 

[kanyewestlover66]

What is up Gs, i know I'm new to .gg, but I wanted to share my lifestyle protocol to maximize my health, testosterone, and most importantly my physique.

It's not overly complicated but has helped me a lot.

Using this approach my physique (attached at the end) has been the best it's ever been, I'm lifetime natty but might start cycle soon.

Anyways here is my protocol, I kept it pretty concise but I can clarify any questions you may have.

Sleep:​

Before

• Shut off phone at 9pm (or 1hr before you go to bed). Wind down properly, should be sleeping at a reasonable time
• Take a warm shower to lower internal body temperature via homeostasis and
• Cholesterol (4-5 eggs) 30 min before bed. This helps your body with hormone production when you sleep.
• Supplement Magnesium Glycinate (200-250mg). Helps with sleep, recovery
• Blue light glasses, and avoid all bright light if possible. Blue light glasses need to be high quality to work, but avoiding bright light is necessary.
• Raw honey (honeycomb if possible). The flavonoids in honey support testosterone production during rest.
• Nose strip to open airways - to be honest might be somewhat cope but I always feel better wearing it
• Have a glass of whole milk (tryptophans promote sleep quality) but not essential
• Stretch lightly before bed.
• Aim to be in bed asleep by 1030 (or 90min after you turn off screens)

During

• 60-70 degrees room temperature
• Use a firm mattress to help your lymphatic system recover better.
• Use cotton sheets (not polyester it's made from melted woven plastics and destroys hormone balance)
• Sleep naked (trust the process)

After (upon waking up)

• Get natural sunlight in your eyes (10-15 min) to reset circadian rhythm. Sun exposure to your skin is great too
• Grounding (walk barefoot on grass) to reduce stress, inflammation, lowering cortisol, and supporting circadian rhythm.
• Drink electrolytes and water to replenish loss during sleep (potassium, magnesium, sodium - LMNT mix is great)
• Avoid your phone (at least 30min post-wakeup) - phone is gamma state, and brain is beta state when you wake up. Can’t cross it until you are fully awake.
• Go on a walk to balance healthy cortisol levels. Do not to fasted cardio like running it will cortisol spike, but a walk is a nice easy way to get your day started and have sunlight as well as fresh air.
• Read a book (optional but it's good practice)
• Good breakfast with proteins and fats, carbs can come later in the day.

Nutrition:​

• Get your protein sources from most if not all natural sources. Cheeses, red meat, milk, yogurt, nuts, etc.
• Chicken is good for protein but has low bioavailable nutrient content compared to red meat.
• Avoid protein powders, as they are commonly bleached and ultra processed with soy, seed oils, etc, which will lower testosterone and also destroy ur gut microbiome
• Use sea salt, not table salt, as table salt also contains bleach and harsh chemicals
• Have a tablespoon or so of butter with your coffee to promote a smooth and stable release of caffeine which eliminates any spikes or crashes.
• Eat plenty of healthy fats - eggs, butter, fatty fish, olive oil, nuts, avocados
• Eat foods high in zinc - oysters, red meat, poultry, beans, pumpkin seeds
• Constantly fasting or extreme dieting can disrupt hormones. Avoid fasting.
• Drink 2-3 L water minimum a day.

Health:

• Brush your teeth with baking soda and coconut oil, the fluoride in toothpaste is absorbed through your gums and inhibits T3 and T4 production.​
• Use natural deodorants, avoid anything with harsh chemicals or food dyes.​
• Don’t drink alcohol, don’t do drugs. Both have inverse effects with testosterone. It’s toxic to your body. I know some people talk about lowered inhib benefits but if you're solely trying to increase testosterone quality cigars occasionally is only substance that will help.​
• Don’t drink from plastic one-time-use water bottles. The amount of dissolved microplastics will literally stay in your testicles forever.​

Fitness:​

• Lift heavy: workouts with 5x5 structure, progressive overload
• FBEOD: full body every other day approach is optimal
• Do a fasted sprint workout once a week to increase growth hormone, and eat raw honey afterwards to spike igf-1 through the roof.
• Don’t over-work your cardio, make your sessions meaningful and beneficial because too much extensive volume over time will add strain and kill your testosterone.
• Just keep moving around in general. Don’t be lazy. Walk, bike, get your heart rate up.
  

I hope this helps you guys. I don't take any supplements other than creatine and methylphenidate for focus, so I didn't include a supplement section as this approach is centered around whole, clean foods more than supplement fixes.

Here's my physique after roughly four years of lifting - I've made a lot of recent gains with this protocol, gotten stronger, leaner etc.
Body scan put me at 8% bodyfat 170lb.

View attachment 9866

If anyone has questions feel free to ask I can explain anything on here in more detail if desired. We all gonna make it brahs​

also based profile photo NJF mogs

 

[BastiHgh]

What is up Gs, i know I'm new to .gg, but I wanted to share my lifestyle protocol to maximize my health, testosterone, and most importantly my physique.

It's not overly complicated but has helped me a lot.

Using this approach my physique (attached at the end) has been the best it's ever been, I'm lifetime natty but might start cycle soon.

Anyways here is my protocol, I kept it pretty concise but I can clarify any questions you may have.

Sleep:​

Before

• Shut off phone at 9pm (or 1hr before you go to bed). Wind down properly, should be sleeping at a reasonable time
• Take a warm shower to lower internal body temperature via homeostasis and
• Cholesterol (4-5 eggs) 30 min before bed. This helps your body with hormone production when you sleep.
• Supplement Magnesium Glycinate (200-250mg). Helps with sleep, recovery
• Blue light glasses, and avoid all bright light if possible. Blue light glasses need to be high quality to work, but avoiding bright light is necessary.
• Raw honey (honeycomb if possible). The flavonoids in honey support testosterone production during rest.
• Nose strip to open airways - to be honest might be somewhat cope but I always feel better wearing it
• Have a glass of whole milk (tryptophans promote sleep quality) but not essential
• Stretch lightly before bed.
• Aim to be in bed asleep by 1030 (or 90min after you turn off screens)

During

• 60-70 degrees room temperature
• Use a firm mattress to help your lymphatic system recover better.
• Use cotton sheets (not polyester it's made from melted woven plastics and destroys hormone balance)
• Sleep naked (trust the process)

After (upon waking up)

• Get natural sunlight in your eyes (10-15 min) to reset circadian rhythm. Sun exposure to your skin is great too
• Grounding (walk barefoot on grass) to reduce stress, inflammation, lowering cortisol, and supporting circadian rhythm.
• Drink electrolytes and water to replenish loss during sleep (potassium, magnesium, sodium - LMNT mix is great)
• Avoid your phone (at least 30min post-wakeup) - phone is gamma state, and brain is beta state when you wake up. Can’t cross it until you are fully awake.
• Go on a walk to balance healthy cortisol levels. Do not to fasted cardio like running it will cortisol spike, but a walk is a nice easy way to get your day started and have sunlight as well as fresh air.
• Read a book (optional but it's good practice)
• Good breakfast with proteins and fats, carbs can come later in the day.

Nutrition:​

• Get your protein sources from most if not all natural sources. Cheeses, red meat, milk, yogurt, nuts, etc.
• Chicken is good for protein but has low bioavailable nutrient content compared to red meat.
• Avoid protein powders, as they are commonly bleached and ultra processed with soy, seed oils, etc, which will lower testosterone and also destroy ur gut microbiome
• Use sea salt, not table salt, as table salt also contains bleach and harsh chemicals
• Have a tablespoon or so of butter with your coffee to promote a smooth and stable release of caffeine which eliminates any spikes or crashes.
• Eat plenty of healthy fats - eggs, butter, fatty fish, olive oil, nuts, avocados
• Eat foods high in zinc - oysters, red meat, poultry, beans, pumpkin seeds
• Constantly fasting or extreme dieting can disrupt hormones. Avoid fasting.
• Drink 2-3 L water minimum a day.

Health:

• Brush your teeth with baking soda and coconut oil, the fluoride in toothpaste is absorbed through your gums and inhibits T3 and T4 production.​
• Use natural deodorants, avoid anything with harsh chemicals or food dyes.​
• Don’t drink alcohol, don’t do drugs. Both have inverse effects with testosterone. It’s toxic to your body. I know some people talk about lowered inhib benefits but if you're solely trying to increase testosterone quality cigars occasionally is only substance that will help.​
• Don’t drink from plastic one-time-use water bottles. The amount of dissolved microplastics will literally stay in your testicles forever.​

Fitness:​

• Lift heavy: workouts with 5x5 structure, progressive overload
• FBEOD: full body every other day approach is optimal
• Do a fasted sprint workout once a week to increase growth hormone, and eat raw honey afterwards to spike igf-1 through the roof.
• Don’t over-work your cardio, make your sessions meaningful and beneficial because too much extensive volume over time will add strain and kill your testosterone.
• Just keep moving around in general. Don’t be lazy. Walk, bike, get your heart rate up.
  

I hope this helps you guys. I don't take any supplements other than creatine and methylphenidate for focus, so I didn't include a supplement section as this approach is centered around whole, clean foods more than supplement fixes.

Here's my physique after roughly four years of lifting - I've made a lot of recent gains with this protocol, gotten stronger, leaner etc.
Body scan put me at 8% bodyfat 170lb.

View attachment 9866

If anyone has questions feel free to ask I can explain anything on here in more detail if desired. We all gonna make it brahs​

nice physique brother good post

 

[vitaminD]

Dnr'ed rn but looks high iq will read later

 

[Sith]

Didn't know about the toothpaste fact. Thank you for this great thread.

 

[1ncel]

What is up Gs, i know I'm new to .gg, but I wanted to share my lifestyle protocol to maximize my health, testosterone, and most importantly my physique.

It's not overly complicated but has helped me a lot.

Using this approach my physique (attached at the end) has been the best it's ever been, I'm lifetime natty but might start cycle soon.

Anyways here is my protocol, I kept it pretty concise but I can clarify any questions you may have.

Sleep:​

Before

• Shut off phone at 9pm (or 1hr before you go to bed). Wind down properly, should be sleeping at a reasonable time
• Take a warm shower to lower internal body temperature via homeostasis and
• Cholesterol (4-5 eggs) 30 min before bed. This helps your body with hormone production when you sleep.
• Supplement Magnesium Glycinate (200-250mg). Helps with sleep, recovery
• Blue light glasses, and avoid all bright light if possible. Blue light glasses need to be high quality to work, but avoiding bright light is necessary.
• Raw honey (honeycomb if possible). The flavonoids in honey support testosterone production during rest.
• Nose strip to open airways - to be honest might be somewhat cope but I always feel better wearing it
• Have a glass of whole milk (tryptophans promote sleep quality) but not essential
• Stretch lightly before bed.
• Aim to be in bed asleep by 1030 (or 90min after you turn off screens)

During

• 60-70 degrees room temperature
• Use a firm mattress to help your lymphatic system recover better.
• Use cotton sheets (not polyester it's made from melted woven plastics and destroys hormone balance)
• Sleep naked (trust the process)

After (upon waking up)

• Get natural sunlight in your eyes (10-15 min) to reset circadian rhythm. Sun exposure to your skin is great too
• Grounding (walk barefoot on grass) to reduce stress, inflammation, lowering cortisol, and supporting circadian rhythm.
• Drink electrolytes and water to replenish loss during sleep (potassium, magnesium, sodium - LMNT mix is great)
• Avoid your phone (at least 30min post-wakeup) - phone is gamma state, and brain is beta state when you wake up. Can’t cross it until you are fully awake.
• Go on a walk to balance healthy cortisol levels. Do not to fasted cardio like running it will cortisol spike, but a walk is a nice easy way to get your day started and have sunlight as well as fresh air.
• Read a book (optional but it's good practice)
• Good breakfast with proteins and fats, carbs can come later in the day.

Nutrition:​

• Get your protein sources from most if not all natural sources. Cheeses, red meat, milk, yogurt, nuts, etc.
• Chicken is good for protein but has low bioavailable nutrient content compared to red meat.
• Avoid protein powders, as they are commonly bleached and ultra processed with soy, seed oils, etc, which will lower testosterone and also destroy ur gut microbiome
• Use sea salt, not table salt, as table salt also contains bleach and harsh chemicals
• Have a tablespoon or so of butter with your coffee to promote a smooth and stable release of caffeine which eliminates any spikes or crashes.
• Eat plenty of healthy fats - eggs, butter, fatty fish, olive oil, nuts, avocados
• Eat foods high in zinc - oysters, red meat, poultry, beans, pumpkin seeds
• Constantly fasting or extreme dieting can disrupt hormones. Avoid fasting.
• Drink 2-3 L water minimum a day.

Health:

• Brush your teeth with baking soda and coconut oil, the fluoride in toothpaste is absorbed through your gums and inhibits T3 and T4 production.​
• Use natural deodorants, avoid anything with harsh chemicals or food dyes.​
• Don’t drink alcohol, don’t do drugs. Both have inverse effects with testosterone. It’s toxic to your body. I know some people talk about lowered inhib benefits but if you're solely trying to increase testosterone quality cigars occasionally is only substance that will help.​
• Don’t drink from plastic one-time-use water bottles. The amount of dissolved microplastics will literally stay in your testicles forever.​

Fitness:​

• Lift heavy: workouts with 5x5 structure, progressive overload
• FBEOD: full body every other day approach is optimal
• Do a fasted sprint workout once a week to increase growth hormone, and eat raw honey afterwards to spike igf-1 through the roof.
• Don’t over-work your cardio, make your sessions meaningful and beneficial because too much extensive volume over time will add strain and kill your testosterone.
• Just keep moving around in general. Don’t be lazy. Walk, bike, get your heart rate up.
  

I hope this helps you guys. I don't take any supplements other than creatine and methylphenidate for focus, so I didn't include a supplement section as this approach is centered around whole, clean foods more than supplement fixes.

Here's my physique after roughly four years of lifting - I've made a lot of recent gains with this protocol, gotten stronger, leaner etc.
Body scan put me at 8% bodyfat 170lb.

View attachment 9866

If anyone has questions feel free to ask I can explain anything on here in more detail if desired. We all gonna make it brahs​

Tuff post

 

[vampirearchetype]

ts is amazing bhai, bookmarked

 

[ogremaxxed]

High iq thread but I'd rather just inject test eh

 

[samgrattlescouilles]

great high iq thread mirin

 

[Chizzler]

might read later but exogenous test mogs.

 

[jamesonj200]

might read later but exogenous test mogs.

Agreed I’m figuring out a cycle rn but this got me hellaaa progress without any gear

 

[BastiHgh]

Agreed I’m figuring out a cycle rn but this got me hellaaa progress without any gear

Nice

 

[Chizzler]

Agreed I’m figuring out a cycle rn but this got me hellaaa progress without any gear

def mirin the physique

 

[Primalwontsaveme]

What is up Gs, i know I'm new to .gg, but I wanted to share my lifestyle protocol to maximize my health, testosterone, and most importantly my physique.

It's not overly complicated but has helped me a lot.

Using this approach my physique (attached at the end) has been the best it's ever been, I'm lifetime natty but might start cycle soon.

Anyways here is my protocol, I kept it pretty concise but I can clarify any questions you may have.

Sleep:​

Before

• Shut off phone at 9pm (or 1hr before you go to bed). Wind down properly, should be sleeping at a reasonable time
• Take a warm shower to lower internal body temperature via homeostasis and
• Cholesterol (4-5 eggs) 30 min before bed. This helps your body with hormone production when you sleep.
• Supplement Magnesium Glycinate (200-250mg). Helps with sleep, recovery
• Blue light glasses, and avoid all bright light if possible. Blue light glasses need to be high quality to work, but avoiding bright light is necessary.
• Raw honey (honeycomb if possible). The flavonoids in honey support testosterone production during rest.
• Nose strip to open airways - to be honest might be somewhat cope but I always feel better wearing it
• Have a glass of whole milk (tryptophans promote sleep quality) but not essential
• Stretch lightly before bed.
• Aim to be in bed asleep by 1030 (or 90min after you turn off screens)

During

• 60-70 degrees room temperature
• Use a firm mattress to help your lymphatic system recover better.
• Use cotton sheets (not polyester it's made from melted woven plastics and destroys hormone balance)
• Sleep naked (trust the process)

After (upon waking up)

• Get natural sunlight in your eyes (10-15 min) to reset circadian rhythm. Sun exposure to your skin is great too
• Grounding (walk barefoot on grass) to reduce stress, inflammation, lowering cortisol, and supporting circadian rhythm.
• Drink electrolytes and water to replenish loss during sleep (potassium, magnesium, sodium - LMNT mix is great)
• Avoid your phone (at least 30min post-wakeup) - phone is gamma state, and brain is beta state when you wake up. Can’t cross it until you are fully awake.
• Go on a walk to balance healthy cortisol levels. Do not to fasted cardio like running it will cortisol spike, but a walk is a nice easy way to get your day started and have sunlight as well as fresh air.
• Read a book (optional but it's good practice)
• Good breakfast with proteins and fats, carbs can come later in the day.

Nutrition:​

• Get your protein sources from most if not all natural sources. Cheeses, red meat, milk, yogurt, nuts, etc.
• Chicken is good for protein but has low bioavailable nutrient content compared to red meat.
• Avoid protein powders, as they are commonly bleached and ultra processed with soy, seed oils, etc, which will lower testosterone and also destroy ur gut microbiome
• Use sea salt, not table salt, as table salt also contains bleach and harsh chemicals
• Have a tablespoon or so of butter with your coffee to promote a smooth and stable release of caffeine which eliminates any spikes or crashes.
• Eat plenty of healthy fats - eggs, butter, fatty fish, olive oil, nuts, avocados
• Eat foods high in zinc - oysters, red meat, poultry, beans, pumpkin seeds
• Constantly fasting or extreme dieting can disrupt hormones. Avoid fasting.
• Drink 2-3 L water minimum a day.

Health:

• Brush your teeth with baking soda and coconut oil, the fluoride in toothpaste is absorbed through your gums and inhibits T3 and T4 production.​
• Use natural deodorants, avoid anything with harsh chemicals or food dyes.​
• Don’t drink alcohol, don’t do drugs. Both have inverse effects with testosterone. It’s toxic to your body. I know some people talk about lowered inhib benefits but if you're solely trying to increase testosterone quality cigars occasionally is only substance that will help.​
• Don’t drink from plastic one-time-use water bottles. The amount of dissolved microplastics will literally stay in your testicles forever.​

Fitness:​

• Lift heavy: workouts with 5x5 structure, progressive overload
• FBEOD: full body every other day approach is optimal
• Do a fasted sprint workout once a week to increase growth hormone, and eat raw honey afterwards to spike igf-1 through the roof.
• Don’t over-work your cardio, make your sessions meaningful and beneficial because too much extensive volume over time will add strain and kill your testosterone.
• Just keep moving around in general. Don’t be lazy. Walk, bike, get your heart rate up.
  

I hope this helps you guys. I don't take any supplements other than creatine and methylphenidate for focus, so I didn't include a supplement section as this approach is centered around whole, clean foods more than supplement fixes.

Here's my physique after roughly four years of lifting - I've made a lot of recent gains with this protocol, gotten stronger, leaner etc.
Body scan put me at 8% bodyfat 170lb.

View attachment 9866

If anyone has questions feel free to ask I can explain anything on here in more detail if desired. We all gonna make it brahs​

W physique w guide

 

[jamesonj200]

def mirin the physique

appreciate it man

 

[jamesonj200]

W physique w guide

Thanks g