This is for facial Skin Care, as well as near your neck and ears and such.

I am a firm believer that Tretinoin should be used by everybody, DYOR on said product.

There’s 2(3) skin types.

Dry | Oily | Hybrid

There’s 3 (like 8) things you should do based off your type

Cleanse | Moisturize | Sunscreen SPF50 or higher

If you are a women or a vein male, you can also exfoliate and some other shit they do, I don’t care.

You are to ALWAYS put Sunscreen on, and possibly reapply every 2 hours

If you have DRY skin

AM
Optional Cleanse (with Lukewarm/Cold water)
Moisturize Face (Product of Choice)
5-15 minutes later apply Sun Screen (Product of Choice)

PM
Cleanse (Product of Choice)
Tretinoin
5-15 minutes later apply Moisturizer (Product of Choice)

If you have Oily skin do the same as Dry, but cleanse with product twice, you may also benefit from Trent more, and should consider exfoliating.

There are different types of moisturizing creams. I use these products cause I’m lazy, if you are DRY you should probably use a gel-ish moisturizer or a thick cream, if you are Oily you should use some weird water stuff, kinda like what I have ( I think).

If you have HYBRID you gotta figure it out…


Moisturize your body depending on what you need, it’s almost identical to face anyways.

Prevention First

First Line Of Defense
Aside from the basic stuff, like do not wash your hair everyday (consider EOD or MWF), avoid harsh chemicals, and use proper washing, here’s what you can do.

First, get a shower hair catcher, just to make sure you are actually worthy of getting some of these, you should be losing something like 50-100 hairs? Also, you will only notice hair loss after losing about 20-30% of your hair follicles already….

1% Ketoconazole Shampoo

Used to treat severe dandruff, this ANTI-DHT shampoo is great at preventing the Testosterone > DHT effects on places it’s applied to (i.e your hair). Allegedly, better than 2% Minoxidil for Androgenic Alopecia.

Second Line Of Defense

5% Minoxidil
First Line Of Defense
Aside from the basic stuff, like do not wash your hair everyday (consider EOD or MWF), avoid harsh chemicals, and use proper washing, here’s what you can do.

First, get a shower hair catcher, just to make sure you are actually worthy of getting some of these, you should be losing something like 50-100 hairs? Also, you will only notice hair loss after losing about 20-30% of your hair follicles already….

1% Ketoconazole Shampoo

Used to treat severe dandruff, this ANTI-DHT shampoo is great at preventing the Testosterone > DHT effects on places it’s applied to (i.e your hair). Allegedly, better than 2% Minoxidil for Androgenic Alopecia.

Second Line Of Defense

5% Minoxidil

Generic is basically the same as high end.
Use as directed.

RU58841
Never touched this shit in my life, DYOR

Nuclear Line Of Defense (most effective, SOME RISK)

Proscar/Finasteride OR Avodat/Dutasteride
Estrogen Creams?

While these 2 medicines are 100% a cure and a fix, google “post finasteride” and DYOR, also I’ve heard about estrogen creams applied topically, but DYOR.

Honorable Mention
Dermarolling/Microneedling
Hair Transplant

Recovery Second

HairScience on Reddit OR

Stop using Shampoo with
Sulfates, Parabens, Pthalates, Formaldehyde, Dimethicone, Retinyl palmatite, Alchohol, Toluene, and Imidazolidnyl.

Is that a big list? Yes.

What do I do? Google “Best Shampoo Reddit” and click a good one. But I just use the Keto Shampoo

Also, Only Shampoo EOD, MWF, or E2D’s. Please stop using it daily…..

ON TOP OF THIS Ensure you have a really good conditioner. I am currently trying out this and this I’ve heard good things about Coconut Oil, but that it’s either a MUST HAVE or a MUST AVOID, so try it out.

Also, ensure your product is CG and you can use it every single day, and Cruelty free just cause it’s nice.

Bad Breathe is fixed by
-Brushing/Flossing your teeth 1/2 Times Daily
(and your tongue!)
-Eating nicer (smelling) foods/drinks
-Drinking a lot of water
(64-128fl oz / 1 gallon a day / 2-3mL a day)

If that doesn’t fix it, you may have an open wound or infection, rotting gums, or something else worth seeing a dentist about.

(Also use gum and mints, but those don’t “fix” anything)

Teeth Whitening and “My Protocol” at bottom
Is Done for 14 days max (21 if you’re brave and retarded)
Once every 6 months

The Following can be done in conjunction with each other!

Firstly, try Crest 3D White Strips or any whitening strips
(do not buy ones with chlorine dioxide) (destroys enamel)

Second, try Opalescence Whitening Toothpaste
(I believe you can use this forever, but it’s $$$$$)
(You can also use Opalescence PF Whitening Gel Syringes, but those are the 14 day cycle thingy, never used, same with Hydrogen Peroxide / Baking Soda)

Third, try Coconut Oil
Use a toothpaste-esq amount, brush, spit out.
(can, and should be used with the next 2, together)

Fourth, try Tumeric and Activated Charcoal
Put a SMALL (like, a dash) amount into a bowl (that you don’t care gets stained, I mean this), mix with coconut oil, brush teeth with it, then spit it out like normal.
(You may get small “rocks” in teeth after, use Mouthwash)
Your teeth will look like someone shit on them, and your toothbrush WILL LOOK DISGUSTING, it means nothing, but if you want, use a “burner” toothbrush or something.

Fifth (no other options) Get a Laser teeth whitening for 100-1000 dollars.


My Protocol: 10-14 days

AM: Opalescence Toothpaste Brushing (2min)
PM (after last meal) : 3D Strips (read directions)
PM (15-30 before bed): AM + Oil/Tum/Char Brush (4min)

I also naturally chew a fuck ton of gum, so yeah.

Your Teeth Get Naturally Stained, But Avoid “Staining”
Coffee/Tea
Sugar (natural and refined and artificial)
Dyes / Food Color

Also:
Brush Teeth/Chew Gum / Mouthwash after each meal

Is the most important exercise for health
Is not needed at all for gains or strength
All you need for health and stuff is minimum
Max (for me) seemed to be when I I’d be doing to much

Minimums In One Week (pick one or mix and match)
75 Minutes of HIIT
150 Minutes of MISS
300 Minutes of LISS

Maximums In One Week (Personal Experince)
300 Minute of HIIT
600 Minutes of MISS
900 Minutes of LISS

When?
Morning Fasted (excluding HIIT)
After/Before Workout (before leaves me tired)
Actual #’s:
Best > 24hrs apart, No Change in 6hrs though.

HIIT?
High Intensity Interval Training
MISS?
Moderate Intensity Steady State
LISS?
Low Intensity Steady State

Examples of HIIT:
Sprints, Interval Swim, Interval Cycling, Rowing

Examples of MISS:
Incline Treadmill, Elliptical, Swimming , StairMaster

Examples of LISS:
Walking, Cycling (leisure), Treading Water, Shopping

Best Cardio?
the one you actually do
Low Impact > Moderate Impact > High Impact
I.E
Swim/Ellip > Cycle/IncTread > Jog/Sprint

Recommendations / Ideas
AM Cardio for 30m Daily
10k steps
MISS for 45-60 OFF / 15-30 ON AFTER WORKOUT
HIIT for 15-30m OFF Days

Most Enjoyable > Lowest Impact > Most Calories Burned

Make It Easier
Buy a fucking machine
Stationary Bike, Treadmill, Elliptical, Rower

Ideas to get to it:
Only watch “fun stuff” on the machine
Take some caffeine pre-workout
Do it daily. Just like the gym, eventually you get used to it
Receive a “reward” post workout – i.e if you do drugs, porn, etc. (but be extremely careful with this one, lmao)

Sups

Fish Oil
1.6-3.0g of DHA/EPA (combined) a day
This is like 6-10 a day (of the cheaps) I know….
You can use something like the link and take 3-6
Most people lack these Essential Fatty Acids
Keeps Omega 3/6 ratio balanced
Gets Fats In For “Free” (I hate fats)

Creatine
Technically there’s a g/kg amount, but I think 5g is average.
Pretty much one of the only “natty” sups that work.
Retain more muscular water = fuller, able to push more
“””Allegedly””” causes balding (no)

Caffeine
2-6mg/kg (please god don’t take 6mg in one sitting)
100-600mg
Boosts athletic/cognitive performance
Suppresses appetite
Can taste yummy (open caps, pour into bottle, add mio)

L-Citrulline
3-10g, I use 6g
I think malate is better but you need more?
L-Arganine worse than both.
Increases Nitric Oxide

Also Good/Useful (No Links)
Ephedrine (Bronkaid/Primatine)
25mg 4 hours apart 3x a day with 200mg of caffeine
^Google “ECA Stack” leave the A out

Amino Acids In Their Base Form (Theanine, Tyrosine, Lysine, Glycine, Glutamine, Etc.) All serve a good different purpose.

Beta-alanine
3-6g

NAC
600-1800mg

Multivitamin/Sups you are missing (get bloodwork)

Tips

While Bulking attempt to consume as little “food volume” as possible, this makes cutting easier by adding low cal veggies and feeling full later
Do the opposite if you started as a skeleton

While cutting, do literally anything except consume food/fitness content.

Buy a food scale

Start with 1 change and then change more later

LEARN TO COOK

Google “anabolic recipes” if you are a sweet freak, remember to watch your fat content though, also these are really high in volume

Some people like barely eating throughout the day then eating 1 big meal, others like 6 smaller meals.

Eat 1g/lb protein daily, eat some of it in each meal, then eat fats, then eat your carbs, also do not eat distracted

The long definition

My Definition:

Monday I did 3 sets of 12 reps on Bench at 65 pounds
(i use dumbbells)
Thursday I did 3 sets of 12 reps on Bench at 65 pounds
>>>
Monday I do 3 sets of 8-12 reps on Bench at 70 pounds
OR
Monday I do 4 sets of 12 reps on Bench at 65 pounds
(depending on total sets/week volume)

This applies to literally everything in life by the way

Anti-Social Sperg
>>>
Talk to cashier in real life
>>>
Talk to random stranger
>>>
Talk to women (or whatever the goal was)

Broke
>>>
Take 5 dollars, buy 2 bags of chips, sell to some kid for 6
>>>
Sell CDs/DVDs/SOMETHING
>>>
ETC > ETC > ETC

Imma keep it a buck 50, I don’t do any strength training. I’m not even going to tell you a recommendation aside from what I know.

You won’t get hypertrophy until you hit about 6-8, so yeah, don’t think you’ll get huge on this

3-8 reps
1-5 Sets
2-5 Days a week

Yes, that’s for each muscle (the reps/set)
Leave 48-72 hours of rest per muscle group.

There are some pretty good Powerlifting Athlete’s
But, all of them are on gear
However the method remains

Oh, also don’t do 2 compounds on the same day, unless you know what the fuck you are doing it for.

I.E
Mon-BP
Tue-Squat
Wen-Rest
Thur-OHP
Fri-DL

Training for the breakdown of new muscle fiber (i.e how to actually make “gainz”)

Now, take what I’m about to post with a grain of salt, everyone is different, however these are the “averages” of “optimal”. Personally, I am of the opinion of progressive overload, not “akshuallie u can still gather the same stimulus at the same weight” fuck off.

First off,
2-3(4) times per week, per muscle group.
Second off,
6-8 sets to MAINTAIN muscle / 12-16 to GAIN
Third off,
If it’s a smaller muscle (Arms,Shoulders,Abs)
half the amount I just told you (maybe not shoulders)
Fourth off,
You can only do so much per day/week/month
You can’t do 16 for each muscle
(^Not exactly true, but you get the point of CNS fatigue)
You can however do 12 for 8 muscles (fake number), then 8 for 2, then 16 for 2(sorta).
MOST (all but the advanced) can probably do 12 for everything for a looonggg time (2ish years).

The former comments are in sets per week.
So if you do 3 chest presses Mon/Thur, that’s 6
If you do 6, Mon/Thur, that’s 12.
Personally, after 4-6 sets a DAY, I get fatigued.

Ideally, you want 24-48 hours to let a muscle rest
Smaller > 24 / Bigger > 48
I.E Chest > Mon/Thur – Arms > Mon/Wen/Fri

Reps For Each Set

With Free-Weights
Chest – 8-12
Back – 8-12
Shoulders – 8-12
Arms (Tri/Bi) – 12-15
–
Quads – 8-12
Hams – 8-12
Glutes – 12-15
Calves 12-15
–
With Cables/Machines/Isolation
Change the 8-12 to 12-15
Change the 12-15 to 15-20

Abs – Get to 12-18% BF as well
Train Them Like You Would Arms
Seem People Need (like doing) High Reps
Decline Crunches / Leg Raises Work Best for Me
I do them weighted, no you can’t do them weighted yet.

Some Examples
Back – Lat Pulldown = 8-12 / Pullups (not weighted) = 12-15
Shoulders – OHP = 8-12 / Lateral Raises (cable) = 12-15
–
Quads – Leg Press = 8-12 / Leg Extension = 12-15
Hams – RDL = 8-12 / Leg Curl = 12-15

Calisthenics = 20-25
Calisthenics is good for that, not “real” hypertrophy
However, most people should do some calisthenics
When I first started I couldn’t do 1 Pushup
But I fucking hate Pushups, holy fuck fuck Pushups

~Mike Israetel
~Eric Helms
~Layne Norton

The three macro nutrients are:
Protein, Fats, Carbohydrates
(Most > Least Important)
If you are above 200 pounds, use height in CM

Protein 4cals/g
Is the building block of muscle building
Most Satiating Macro By Calorie/Satiety
1.6-2.4g/kg OR 0.72-1.0g/lb BW
More isn’t better, don’t go under 1.6 or 0.72 ever
I recommend 2.0g/kg or 0.8g/lb

Fat 9cals/g
Is needed to ensure proper hormonal production
Most Satiating Macro (allegedly)
0.5g-1.0g/lb OR 0.25-0.5g/lb BW
Average consensus is 0.3g/lb

Carbs 4cals/g
The bodies easiest and most wanted source of energy
Replenishes glycogen/Best for sports performance
Most Voluminous macro (veggies n shit)
Remaining calories – Try to put around pre/post workout

Example for 175-180 pound MALE

Cutting: 2000
135-150p
45-60f
215-264c

Maintenance: 2500
150-175p
60-75f
280-340c

Bulking: 2750
150-175p
75-90f
340-405c

~Mike Israetel
~Eric Helms
~Layne Norton