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one stop shop on how to actually ascend hopefully forget
Contents:
-sleepmaxxing
-skinmaxxing
-leanmaxxing
-gymmaxxing
-foodmaxxing
-hairmaxxing
-heightmaxxing
-eyebrowmaxxing
-eyelashmaxxing
-posturemaxxing
-socialmaxxing
-supplementmaxxing
-peptidemaxxing
-surgeymaxxing
Goal:[/B] improve, sleep, recovery, health
Circadian Rhythm: Your circadian Rhythm is what decides when your tired and when your enegrised
basically a internal clock for when to sleep and when to wake up
you should ideally be waking up around sunrise
and sleeping 2-3 hours after sunset
Adults usually need around 7-9 hours sleep a day
Kids/Teens in puberty need around 9-10
What to do:
Set a bedtime and a wakeup-time
sleep around the same time
Make a dark cool room
limit screen time and bright lights 2-3 hours before bed
no caffeine after noon
no phones in bed
no eating before bed
do exercise during the day
Track daily:Bedtime wake up time
invest in a sleep tracking watch
How to fix your schedule:
People usually have a bad sleep schedule that leave them sleepy in the morning
so this is how you fix it
Sleep Diary (Week 0): Track current sleep times and quality.
Incremental Changes (Weeks 1–2): Gradually shift schedule (15–30 min at a time) and cut electronics 2-3 h before bed.
Environmental Tweaks (Weeks 1–4): Install blackout curtains, earplugs. Enforce caffeine cutoff (no coffee after noon).
Establish Routine (Weeks 3–4): Do a calming pre-bed ritual (warm shower, reading). Aim for same wake-up.
Monitor & Adjust (Months 1–3): Use a sleep tracker or journal. If problems persist, see a sleep specialist
Timeline and Outcomes:
Initial improvements (less fatigue, better mood) often seen in 1–2 weeks. Over ~1–3 months, skin barrier function and appearance improve and muscle recovery increases. Benefits accumulate: consistent 7+ hours reduces cortisol and supports metabolism.
Risks: Over-sleeping as a ADULT (>9h) can signal depression or health issues men testosterone may drop with excessive sleep (monitor if >10h) KIDS and Teens shouldn't really be a issue unless its 11+ hours
Sleep Megathread for more
Goal: Clear, even, healthy skin. Focus on acne control, barrier health, and sun protection.
Rule: Consistency
Skin Types
Oily: shiny, clogged pores → use salicylic acid, light moisturizersDry: tight, flaky → use ceramides, hydrating creams
Combination: oily T-zone, dry cheeks → balance products
Sensitive: reacts easily → fragrance-free, low actives
Acne-prone: frequent breakouts → focus on treatments below
Core Routine
AM: cleanser → treatment (optional) → moisturizer → SPF 30+PM: cleanser → treatment → moisturizer
- Salicylic acid (0.5–2%) → unclogs pores (blackheads/whiteheads)
- Benzoyl peroxide (2.5–5%) → kills acne bacteria (inflamed acne)
- Adapalene / tretinoin → clears + prevents acne (best long-term)
- Niacinamide → oil control + redness
- Azelaic acid → acne + marks + sensitive-safe
- AM: cleanser → niacinamide/azelaic → moisturizer → SPF
- PM: cleanser → adapalene → moisturizer
Product Picks by Goal
- Oily/acne: salicylic acid, adapalene, gel moisturizer
- Dry: hyaluronic acid, ceramides, thick moisturizer
- Sensitive: azelaic acid, niacinamide, gentle products
- Pigmentation: sunscreen + azelaic acid + retinoid
- Anti-aging: sunscreen + retinoid + vitamin C
Priority List
- Sunscreen (most important)
- Cleanser + moisturizer
- Retinoid (adapalene/tretinoin)
- Acne treatment (salicylic / benzoyl peroxide)
Be consistent
Sunscreen daily or you’re wasting progress
no good threads i could find
LEANMAXXING: removing excess bodyfat to a healthy amount
What i want you to do:
go to https://www.calculator.net/calorie-calculator.html
from your maintenance calories remove 500 calories
that means you are in a 500 calorie deficit
Install
My fitnesspal(connect it with apple health if you have it)
input your maintenance calories - 500 calories
and then track it daily
dont go over
Dont do any of the Calorie AI tracking apps as most of them are BS
every 5kg of FAT loss not WEIGHT loss
go back to https://www.calculator.net/calorie-calculator.html
and find your new maintenance and go into a deficit again
rinse and repeat
make sure you are eating enough protein and hitting the gym
so for this ive already made a thread
so ima just copy paste it so i get this out faster
This thread is for men but women can follow it too
Made a guide for 2 of the most popular and sought after physiques
Muscular Aesthetic
and Lean Aesthetic
contents:
Training principles
Lean Athletic Guide
Muscular Aesthetic Guide
Science behind it
deficit and surplus/ Cut and bulk
Protein intakes
cardio (common myth: wont ruin physiques)
Sleep and Recovery
splits
Evidence and resources
CORE TRAINING PRINCIPLES
Progressive overload:
Progressive Overload is the most fundamental driver of muscle growth
which means you gradually make your workout harder
you can do this by increasing :
Repetitions (reps)
Weight
Sets
How Muscles Grow:
theory of how muscles grow tells us that when we are resistance training it puts stress on our muscles that cause microscopic tears that signals your body to repair the tears and in turn your muscles get bigger. During recovery the body increases Muscle Protein Synthesis which rebuilds your muscle fibers bigger and stronger so it goes Mechanical Tension --> Muscle Damage --> Repair --> New muscle
Role Of Calories
Calories are needed for muscle growth as not having enough calories your body wont build muscle as efficiently
when going to them gym people usually are in a slight surplus but if you are overweight or have a high bodyfat percentage i recommend you go in a deficit of 200-500 don't go into a deficit if your still in puberty as it might hinder your growth
Calculate how much calories you need at
Calorie Calculator
This calorie calculator estimates the number of calories needed each day to maintain, lose, or gain weight. Learn the kinds of calories and their effects.
www.calculator.net
Macro Calculator
This macro calculator estimates the macronutrient needs of a person based on their age, physical characteristics, activity level, and bodyweight goals.
www.calculator.net
Role Of Macronutrients
Protein
protein provides amino acids which is needed for muscle repair the key amino acid is LEUCINE triggers muscle growth
you get protein from: eggs, chicken, milk, red meat, yogurt, dairy in general, bean (kidney ect), Protein powders (i recommend you get it from naturally not from powers)
You should be having around 1.6-2.2 g of protein per kg of bodyweight
check how much you need at https://www.calculator.net/protein-calculator.html
Carbs
Carbohydrates (Carbs) Is the MAIN energy source while working out since its stored in your Muscles as GLYCOGEN
So carbs are basically fuel for your body and muscles
They also have insulin that helps transport nutrients into your muscles that helps in recovery and performance
you should be eating carbs before and after your workout
Fats
You might confuse Fats with real fat but Healthy fats are need for hormone production
Especially testosterone which is needed for muscle growth
Fats help with cell integrity and recovery
Should be eating around 20-35% of your total calories should be healthy fats
Healthy fats are:
Nuts
Olive oil
avocado
fish
Role of Micronutrients
Even though they don't have much calories they are very very very crucial for muscle growth
Magnesium
crucial for Muscles, Protein synthesis, Energy
Zinc
crucial for testosterone levels, Recovery, immune system
Iron
Essential for Oxygen transport, fatigue (helps to not be fatigued), and performance
Vitamin D
crucial for muscle function and hormone production (testosterone)
Hydration
WATER is FUCKING CRUCIAL
MUSCLES are 70% water
Dehydration reduces strength and endurance
drink 50ml of water per KG of bodyweight
(no calculator for this one gotta use a normal calculator)
Meal Timing
this is not mandatory but is very helpful
Pre-workout eat some light carbs+protein and caffeine(not too much as it just not really good for your heart)
so like eat some banana and yogurt before you workout
Post-workout eat a good meal with Protein and carbs no caffeine now
chicken and potatoes is a good meal add some healthy fats to be optimal
Training Volume:
Volume typically means total amount of work a muscle does during your workout
so basically Sets x reps x weight
here's the difference:
too little volume = not enough to stimulate muscle growth
too much volume = worse performance (fatigue), harder recovery
Training Frequency:
Frequency typically refers too how much you train each muscle per week
you should be training each muscle 2 to 3 times per week
YOU SHOULD NOT BE DOING 1X PER WEEK
Training 2 to 3 times per week has better:
Volume distribution
Better recovery
Better sets
Intensity and Rep Ranges
hypertrophy(muscle growth) can occur from ranges 3-50 but this differs from exercise to exercise
Most exercises have it between the ranges of 6-12 this allows muscle growth at a optimal pace
Sets: this can also differ but do around 3-4 sets per exercise
REST: REST is very important after you done 1 set you should be resting 4-5 minutes IS VERY OPTIMAL but not everyone has time for that so i recommend 1-3 minutes
EXERCISE Selection
A balanced split should include:
Compound exercises (hits multiple muscles at once)
Isolation exercises (hits one muscle usually smaller and needs more attention in order to grow)
Recovery
Recovery DOES NOT HAPPEN DURING TRAINING
happens when you:
have 7-9 hours of sleep
eat enough calories and protein
rest days in between sessions
you manage your fatigue (know when to stop)
CONSISTENCY
YOU will not get your dream bod after a day
the most drastic changes happen during 1-3 years of training
but remember you will get healthier and live longer and happier
Lean Athletic
This is the physique seen in sports like soccer, MMA, and other sports (not sumo
)this is easier than the other physique
and is more in your diet than in your workouts
Characteristics :
Visible abs
Low body fat
Defined but not massive muscles
Strong relative strength
High conditioning
BODYFAT
Discalmer: how your body distributes fat is genetic and this chart may vary from the real percentages
The aesthetic physique happens around the percentages of
9-12% + the training
How to achieve it
Calorie deficit
have a deficit of 300-500 calories
if your somehow under 9% bodyfat you have to bulk by increasing 500 calories above your maintenance
what is maintenance?
its how much calories it takes your body to maintain its current muscle and bodyfat and metabolism
how do i know my maintenance?
Go to
Calorie Calculator
This calorie calculator estimates the number of calories needed each day to maintain, lose, or gain weight. Learn the kinds of calories and their effects.
www.calculator.net
or this link
maintenance calculator
THE TRAINING
Muscle definition comes from having muscle combined with low body fat
The most efficient hypertrophy rep ranges are:
6–12 reps
3–4 sets per exercise
Research consistently shows this rep range maximizes hypertrophy for most people
Focus mostly on compound lifts:
Squat
Bench press
Pull-ups
Overhead press
Deadlifts
Rows
TRAIN EACH MUSCLE 2/3x PER WEEK
Protein
you probably heard this word being throw around left and right here's why u need it
Protein intake strongly correlates with muscle growth and muscle retention during dieting.
you need around 1.6–2.2 g protein per kg bodyweight
or u can go and calculate it at
Protein Calculator
This free protein calculator estimates the amount of protein a person needs each day to remain healthy based on certain averages and recommendations.
www.calculator.net
CARDIO
Add some cardio into your workout
you can do this after your workout
if you do this before you cant perform at 100% after cardio fatigues you.
you should be:
biking
walking
boxing if possible
hitting 10k steps a day
TIMEFRAME
It should take you around
1-2 years if you train and eat and recover optimally
which most growth happens in your first year
Highly Muscular Aesthetic
Usually seen in classic bodybuilding, fitness models, physique competitors
Characteristics:
large shoulders
wide back
thick chest
muscular legs
lean waist
Typical body fat range:
10–15%
How to achieve it
Calorie surplus
200-500 surplus
for maintenance calculating
Calorie Calculator
This calorie calculator estimates the number of calories needed each day to maintain, lose, or gain weight. Learn the kinds of calories and their effects.
www.calculator.net
its how much calories it takes your body to maintain its current muscle and bodyfat and metabolism
THE TRAINING
Muscle hypertrophy strongly correlates with weekly training volume.
Research suggests optimal volume is approximately:
10–20 sets per muscle per week
Progressive Overload
gradually increasing:
weight
reps
sets
Cardio
do not overdo cardio
1–2 sessions per week is enough
Optimize recovery:
7–9 hours sleep
proper calorie intake
rest days between heavy sessions
SPLITS:
you should be training from 2 to 6 per week but this differs on your split
6 Day split: i recommend Upper lower for 3x frequency but you can also do PPL Push pull legs
5 Day split: i recommend a split done by jeff nippard (science based lifter) its Upper lower Push pull legs
4 Day split: i personally do a 4 day split, and i REALLY recommend Upper/lower/Upper/lower
3 Day split: your only choice here is Full body 3x or if you have good legs from sports do upper lower upper
2 Day split : Full body 2x a week is the only choice for 2x frequency GO hard during your workout
APPS:
going to split this into free and non free
Free
calorie tracking app: Myfitnesspal
workout tracking app: Liftoff
Non-free
calorie tracking app: Macrofactor - Macro tracker
workout tracking app: Macrofactor - Workouts
these 2 non free sync really nice and is very accurate
Recources
Training Frequency & Hypertrophy
Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis - PubMed
When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week. It can therefore be inferred that the...
pubmed.ncbi.nlm.nih.gov
Muscle Building Research - Lean FFMI
Evidence-based science on optimal hypertrophy strategies
leanffmi.com
The effect of protein timing on muscle strength and hypertrophy: a meta-analysis - Journal of the International Society of Sports Nutrition
Protein timing is a popular dietary strategy designed to optimize the adaptive response to exercise. The strategy involves consuming protein in and around a training session in an effort to facilitate muscular repair and remodeling, and thereby enhance post-exercise strength- and...
link.springer.com
EDIT: and since i didnt add exercises i recommend you check out this thread by @Blackpillirony S tier thread
it includes a lot of exercises that i rate
OR U CAN FIND THE FULL THREAD HERE
FOODMAXXING BASICS
foodmaxxing is basically just eating in a way that makes you feel better, look better, and function better
you dont need to eat perfect
you need to eat smart and consistent
food should help you with:
energy
digestion
focus
sleep
health
hormones
body composition
mood
FOOD QUALITY
food quality matters because not all calories are the sameyou can eat the same amount of calories and still feel way different depending on the food
some foods keep you full
some foods make you hungry again in 20 minutes
some foods help your body
some foods just fill you with shit and make you feel like crap
better foods are usually:
whole foods
meat
fruit
vegetables
rice
potatoes
oats
eggs
dairy
nuts
olive oil
worse foods are usually:
ultra processed junk
sugar bombs
deep fried crap
liquid calories all day
random packaged shit with 100 ingredients
that doesnt mean you can never eat junk
it just means your diet shouldnt be built around it
CALORIES
Calories are still important even in foodmaxxing
if you eat too much you gain weight
if you eat too little you get tired, hungry, and weak
when it comes to calories there are 3 states
maintenance
surplus
deficit
maintenance = keep your current weight
surplus = gain weight
deficit = lose weight
if you want to stay lean then dont eat like an idiot
if you want to gain weight then dont be scared of food
PROTEIN INTAKES
protein is one of the most important things in foodmaxxing
protein helps with:
muscle maintenance
recovery
satiety
growth
body composition
good protein sources are:
eggs
chicken
beef
fish
milk
yogurt
cheese
turkey
beans
lentils
whey protein if needed
you should be having around 1.6-2.2g of protein per kg of bodyweight
if you are cutting or trying to stay lean then hit the higher end
try to get protein in most meals
CARBS
Carbs are not evil
carbs are basically fuel
they help with:
energy
focus
training
mood
recovery
glycogen
good carb sources are:
rice
potatoes
oats
pasta
bread
fruit
cereal
honey
beans
dont get scared of carbs because some random dumbass online said so
carbs do not make you fat by themselves
too many calories do
FATS
healthy fats are very important
they help with:
hormones
brain function
cell health
satiety
energy
good fat sources are:
olive oil
eggs
avocado
nuts
peanut butter
salmon
seeds
dairy
you should be eating fats every day
dont cut fats too low for too long
MICRONUTRIENTS
Micronutrients dont give much calories but they are very very important
they help with everything basically
vitamins and minerals are needed for:
energy
immune system
recovery
sleep
bones
skin
brain function
important micronutrients are:
Vitamin D
Magnesium
Zinc
Iron
Calcium
Potassium
Vitamin C
B vitamins
if your diet is all junk then dont be surprised when you feel like shit
FIBER AND DIGESTION
fiber is one of the most slept on parts of foodmaxxing
it helps with:
digestion
fullness
gut health
blood sugar control
regular bowel movements
good fiber foods are:
fruit
vegetables
oats
beans
lentils
whole grains
potatoes with skin
if your stomach is bad then your whole day gets worse
eat enough fiber but dont suddenly go from zero to eating a mountain of beans because your stomach will hate you
HYDRATION
WATER is crucial
if you are dehydrated then everything gets worse
strength
focus
energy
digestion
skin
performance
you should be drinking water throughout the day
and more if you are sweating a lot
good hydration tips:
drink when you wake up
drink with meals
drink during the day
drink more when its hot
eat watery foods like fruit too
FOOD SHOPPING
foodmaxxing starts at the store
if you buy trash then you will eat trash
when shopping try to get:
protein foods
carb foods
healthy fats
fruit
vegetables
simple snacks
good shopping list:
eggs
milk
yogurt
chicken
beef
rice
oats
potatoes
fruit
olive oil
nuts
vegetables
if your kitchen is full of good food then eating good becomes easier
FOOD PREP
food prep is one of the easiest ways to eat better
you dont need to meal prep like a robot
just make your food easier to eat
cook in bulk
keep simple meals ready
dont rely on fast food every day
dont wait till youre starving to think about food
simple meal prep meals are:
rice and chicken
eggs and bread
beef and potatoes
yogurt and fruit
oats and milk
FOOD TO EAT MORE OF
if you want to foodmaxx properly you should eat more of:
eggs
meat
fish
fruit
vegetables
rice
potatoes
oats
yogurt
dairy
beans
olive oil
these foods actually help your body instead of just filling you up with garbage
FOOD TO EAT LESS OF
you dont need to completely ban these but dont overdo them
sugary drinks
fast food every day
deep fried shit
ultra processed snacks
random desserts all the time
liquid calories
foods that dont fill you up
foods that make you binge
if you eat this stuff all the time then your diet is getting cooked
SUPPLEMENTS
supplements are not magic
they are just tools
useful supplements are:
creatine monohydrate
whey protein if needed
vitamin D if deficient
fish oil if your diet is bad
caffeine if you need it
not needed:
random bullshit fat burners
test boosters
overpriced junk
fake health shit
SIMPLE FOODMAXXING RULES
hit protein daily
eat mostly whole foods
dont fear carbs
dont cut fats too low
eat enough fiber
drink enough water
dont overeat junk
dont starve yourself
be consistent
credits to @foidslayer for half of this section
Hairmaxxing
main problem when hairmaxxing is balding
and use of products
BALDING:
if your balding
its mostly genetic, what u can do to counter act it is:
finastride (if u dont care about losing a bit of fertility)
minoxidil
rosemary oil
castor oil
obviously the pharmacy option are gonna be better and more effective but it has side effects
rosemary oil and minoxidil:
studies after a few months show very very similar results so you could just not do minoxidil at all if your consistent
SHOWERING:
USE shampoo but you should be using one without sulfates or parabens or harsh chemicals
usually natural shampoos are the best
Condition your hair
use conditioner
and use leave in conditioner
use apps like yuka to see what products are good
they score it from 1/100
You’re balanced, so nothing needs fixing the goal is just not stretching your face
1: Straight Hair
Men: Textured crop
Women: Long layered straight hair
Straight hair naturally sits flat, so if you don’t add texture or layers it just drags everything downward and can make your face look longer than it actually is. The textured crop for men fixes that by breaking up the flatness without adding too much height, while long layers for women keep movement so the face stays balanced instead of heavy and flat.
2a: Wavy Hair
Men: Middle part
Women: Soft wavy layers
Loose waves naturally add width, which works perfectly for oval because it keeps everything proportional. The middle part keeps symmetry, and the waves prevent the hair from sitting flat, so your face doesn’t get stretched vertically.
2b: Wavy Hair (Messy / textured waves)
Men: Messy medium length
Women: Beach waves
More chaotic waves add volume across the whole head, not just the top. This keeps your proportions even and avoids making your face look too long. It works because the volume is distributed instead of being vertical.
2c: Wavy Hair (Controlled / styled waves)
Men: Light pushback with waves
Women: Curtain bangs with waves
Here you’re controlling the wave direction. The pushback works for men because the wave prevents it from going flat, while curtain bangs for women frame the face and maintain symmetry
3a: Curly Hair (Loose curls)
Men: Medium loose curls
Women: Layered loose curls
Loose curls expand outward evenly, which oval faces can handle easily. The layering prevents the curls from becoming bottom heavy and keeps everything proportional
3b: Curly Hair (Tight curls)
Men: Tapered tight curls
Women: Structured curly cut
Tighter curls can create too much volume if left unchecked, tapering the sides for men and structuring the cut for women keeps the volume controlled
3c: Curly Hair (Forward curls)
Men: Curly fringe
Women: Curly bangs
Bringing curls forward slightly reduces perceived face length, which is useful even for oval if you want a more compact look It also frames the eyes better
4a: Thick / Coarse Hair
Men: Textured top with taper
Women: Long layered thick hair
Thick hair can overwhelm your face if it’s not managed. The taper removes bulk on the sides for men, while layers for women distribute weight so it doesn’t look too heavy.
4b: Thick / Coarse Hair (Controlled bulk)
Men: Medium layered cut
Women: Feathered layers
This uses the thickness instead of fighting it. Layers break up the density so your face stays visible and balanced.
4c: Thick / Coarse Hair (Natural volume)
Men: Natural volume top
Women: Shoulder-length thick cut
These styles let volume exist without distorting any proproprtiotins
1: Straight Hair
Men: Textured crop
Women: Long layered straight hair
Straight hair naturally sits flat, so if you don’t add texture or layers it just drags everything downward and can make your face look longer than it actually is. The textured crop for men fixes that by breaking up the flatness without adding too much height, while long layers for women keep movement so the face stays balanced instead of heavy and flat.
2a: Wavy Hair
Men: Middle part
Women: Soft wavy layers
Loose waves naturally add width, which works perfectly for oval because it keeps everything proportional. The middle part keeps symmetry, and the waves prevent the hair from sitting flat, so your face doesn’t get stretched vertically.
2b: Wavy Hair (Messy / textured waves)
Men: Messy medium length
Women: Beach waves
More chaotic waves add volume across the whole head, not just the top. This keeps your proportions even and avoids making your face look too long. It works because the volume is distributed instead of being vertical.
2c: Wavy Hair (Controlled / styled waves)
Men: Light pushback with waves
Women: Curtain bangs with waves
Here you’re controlling the wave direction. The pushback works for men because the wave prevents it from going flat, while curtain bangs for women frame the face and maintain symmetry
3a: Curly Hair (Loose curls)
Men: Medium loose curls
Women: Layered loose curls
Loose curls expand outward evenly, which oval faces can handle easily. The layering prevents the curls from becoming bottom heavy and keeps everything proportional
3b: Curly Hair (Tight curls)
Men: Tapered tight curls
Women: Structured curly cut
Tighter curls can create too much volume if left unchecked, tapering the sides for men and structuring the cut for women keeps the volume controlled
3c: Curly Hair (Forward curls)
Men: Curly fringe
Women: Curly bangs
Bringing curls forward slightly reduces perceived face length, which is useful even for oval if you want a more compact look It also frames the eyes better
4a: Thick / Coarse Hair
Men: Textured top with taper
Women: Long layered thick hair
Thick hair can overwhelm your face if it’s not managed. The taper removes bulk on the sides for men, while layers for women distribute weight so it doesn’t look too heavy.
4b: Thick / Coarse Hair (Controlled bulk)
Men: Medium layered cut
Women: Feathered layers
This uses the thickness instead of fighting it. Layers break up the density so your face stays visible and balanced.
4c: Thick / Coarse Hair (Natural volume)
Men: Natural volume top
Women: Shoulder-length thick cut
These styles let volume exist without distorting any proproprtiotins
Your face is wide and soft, so everything here is about adding height and removing width. If you mess that up, your face just looks more circular
1: Straight Hair
Men: Quiff
Women: Long straight layered hair
Straight hair holds shape well, so for men the quiff adds vertical height which makes the face appear longer, and the shorter sides reduce width. For women, long straight layers pull the face downward visually, which counteracts roundness and makes it look slimmer
2a: Wavy Hair (Loose waves)
Men: Wavy top with taper
Women: Long waves below chin
Loose waves naturally add volume, so you keep that volume on top while tapering the sides to avoid width. for women.\ starting the waves below the chin avoids expanding the cheek area, which would make the face look wider
2b: Wavy Hair (Messy / textured waves)
Men: Messy wavy quiff
Women: Loose messy waves with length
The messiness adds height and irregularity, which breaks the circular shape. It works because the volume is vertical
2c: Wavy Hair (Controlled waves)
Men: Side-parted waves with lift
Women: Wavy high ponytail
Controlled waves let you direct volume upward instead of outward, while the high ponytail for women pulls everything vertically, elongating the face.
3a: Curly Hair (Loose curls)
Men: Curly top with fade
Women: Long layered curls
Curls naturally add volume, so the key is keeping that volume upward while removing it from the sides
3b: Curly Hair (Tight curls)
Men: Tapered tight curls
Women: Defined curls with volume control
Tight curls can turn into a sphere if unmanaged. Tapering and controlling the sides prevents width from controlling ur face
3c: Curly Hair (Forward curls)
Men: Curly fringe with height
Women: Curly updo
Forward curls can shorten the face if overdone, so you keep some height for men. For women, pulling curls upward into an updo creates vertical emphasis (again making it appear slimmer)
4a: Thick / Coarse Hair (Heavy density)
Men: Structured quiff
Women: Long layered thick hair
Thick hair is perfect for creating height, while layers for women prevent the hair from expanding sideways
4b: Thick / Coarse Hair (Controlled bulk)
Men: High volume top with tight sides
Women: Thick high ponytail
Keeping it on top balances the face, while removing it from the sides prevents widening.
4c: Thick / Coarse Hair (Natural volume)
Men: Pompadour
Women: Layered thick length
Natural volume can help you if directed upward
1: Straight Hair
Men: Quiff
Women: Long straight layered hair
Straight hair holds shape well, so for men the quiff adds vertical height which makes the face appear longer, and the shorter sides reduce width. For women, long straight layers pull the face downward visually, which counteracts roundness and makes it look slimmer
2a: Wavy Hair (Loose waves)
Men: Wavy top with taper
Women: Long waves below chin
Loose waves naturally add volume, so you keep that volume on top while tapering the sides to avoid width. for women.\ starting the waves below the chin avoids expanding the cheek area, which would make the face look wider
2b: Wavy Hair (Messy / textured waves)
Men: Messy wavy quiff
Women: Loose messy waves with length
The messiness adds height and irregularity, which breaks the circular shape. It works because the volume is vertical
2c: Wavy Hair (Controlled waves)
Men: Side-parted waves with lift
Women: Wavy high ponytail
Controlled waves let you direct volume upward instead of outward, while the high ponytail for women pulls everything vertically, elongating the face.
3a: Curly Hair (Loose curls)
Men: Curly top with fade
Women: Long layered curls
Curls naturally add volume, so the key is keeping that volume upward while removing it from the sides
3b: Curly Hair (Tight curls)
Men: Tapered tight curls
Women: Defined curls with volume control
Tight curls can turn into a sphere if unmanaged. Tapering and controlling the sides prevents width from controlling ur face
3c: Curly Hair (Forward curls)
Men: Curly fringe with height
Women: Curly updo
Forward curls can shorten the face if overdone, so you keep some height for men. For women, pulling curls upward into an updo creates vertical emphasis (again making it appear slimmer)
4a: Thick / Coarse Hair (Heavy density)
Men: Structured quiff
Women: Long layered thick hair
Thick hair is perfect for creating height, while layers for women prevent the hair from expanding sideways
4b: Thick / Coarse Hair (Controlled bulk)
Men: High volume top with tight sides
Women: Thick high ponytail
Keeping it on top balances the face, while removing it from the sides prevents widening.
4c: Thick / Coarse Hair (Natural volume)
Men: Pompadour
Women: Layered thick length
Natural volume can help you if directed upward
Strong jaw, strong structure. You’re not trying to add more, you’re trying to soften your face brah.
1: Straight Hair
Men: Side part
Women: Long straight layers
Straight hair emphasizes structure, so you break symmetry slightly with a side part for men. For women, layers add movement so the face doesn’t look too strong and shit (what's the word for it bro)
2a: Wavy Hair (Loose waves)
Men: Medium wavy length
Women: Soft waves
Waves naturally soften sharp features by breaking the straight lines
2b: Wavy Hair (Messy / textured waves)
Men: Messy textured waves
Women: Beach waves
The texture reduces the boxy appearance and adds softness
2c: Wavy Hair (Controlled waves)
Men: Light side-swept waves
Women: Controlled wavy layers
Keeps some structure but avoids harshness
3a: Curly Hair (Loose curls)
Men: Loose curls medium length
Women: Layered curls
Curls soften everything naturally which balances a strong jaw
3b: Curly Hair (Tight curls)
Men: Tapered curls
Women: Structured curly cut
Keeps curls from becoming too bulky while maintaining softness
3c: Curly Hair (Forward curls)
Men: Curly fringe
Women: Curly bangs
Adds softness to the forehead area balancing the jaw
4a: Thick / Coarse Hair (Heavy density)
Men: Textured crop
Women: Layered thick cut
Prevents the face from looking too blocky by breaking up density
4b: Thick / Coarse Hair (Controlled bulk)
Men: Medium layered
Women: Feathered layers
Distributes volume evenly.
4c: Thick / Coarse Hair (Natural volume)
Men: Natural messy top
Women: Thick soft waves
Keeps fullness without harsh edges
1: Straight Hair
Men: Side part
Women: Long straight layers
Straight hair emphasizes structure, so you break symmetry slightly with a side part for men. For women, layers add movement so the face doesn’t look too strong and shit (what's the word for it bro)
2a: Wavy Hair (Loose waves)
Men: Medium wavy length
Women: Soft waves
Waves naturally soften sharp features by breaking the straight lines
2b: Wavy Hair (Messy / textured waves)
Men: Messy textured waves
Women: Beach waves
The texture reduces the boxy appearance and adds softness
2c: Wavy Hair (Controlled waves)
Men: Light side-swept waves
Women: Controlled wavy layers
Keeps some structure but avoids harshness
3a: Curly Hair (Loose curls)
Men: Loose curls medium length
Women: Layered curls
Curls soften everything naturally which balances a strong jaw
3b: Curly Hair (Tight curls)
Men: Tapered curls
Women: Structured curly cut
Keeps curls from becoming too bulky while maintaining softness
3c: Curly Hair (Forward curls)
Men: Curly fringe
Women: Curly bangs
Adds softness to the forehead area balancing the jaw
4a: Thick / Coarse Hair (Heavy density)
Men: Textured crop
Women: Layered thick cut
Prevents the face from looking too blocky by breaking up density
4b: Thick / Coarse Hair (Controlled bulk)
Men: Medium layered
Women: Feathered layers
Distributes volume evenly.
4c: Thick / Coarse Hair (Natural volume)
Men: Natural messy top
Women: Thick soft waves
Keeps fullness without harsh edges
Wide forehead, narrow chin. Your whole goal is reducing upper width and adding balance to the lower face
1: Straight Hair
Men: Fringe
Women: Straight bangs with layers
Straight hair lays flat, so it’s perfect for covering or reducing forehead exposure. The fringe for men and bangs for women visually shrink the upper third of your face
2a: Wavy Hair (Loose waves)
Men: Curtains
Women: Wavy layered cut
Curtains spread attention across the face. For women, waves add volume around the mid and lower face, balancing the narrow chin
2b: Wavy Hair (Messy / textured waves)
Men: Messy fringe
Women: Messy waves with face-framing layers
The messiness softens the big ass forehead and creates a more even distribution
2c: Wavy Hair (Controlled waves)
Men: Side-swept waves
Women: Wavy side-part with layers
the waves going sideways reduces the visual width of the forehead
3a: Curly Hair (Loose curls)
Men: Forward loose curls
Women: Chin-length curly layers
Bringing curls forward reduces forehead exposure and adds volume lower down
3b: Curly Hair (Tight curls)
Men: Tapered curls with forward shape
Women: Controlled curly volume at ends
Tight curls can exaggerate the top if pushed bac
3c: Curly Hair (Forward curls)
Men: Curly fringe
Women: Curly bangs
It directly reduces forehead size and brings attention to the eyes
4a: Thick / Coarse Hair (Heavy density)
Men: Heavy fringe with taper
Women: Layered thick hair with volume at ends
Thick hair can easily cover the forehead and add weight at the bottom
4b: Thick / Coarse Hair (Controlled bulk)
Men: Medium layered fringe
Women: Feathered layers with bottom volume
Distributes bulk downward instead of letting it sit at the top
4c: Thick / Coarse Hair (Natural volume)
Men: Natural forward flow
Women: Thick waves focused below chin
Keeps volume away from the forehead
1: Straight Hair
Men: Fringe
Women: Straight bangs with layers
Straight hair lays flat, so it’s perfect for covering or reducing forehead exposure. The fringe for men and bangs for women visually shrink the upper third of your face
2a: Wavy Hair (Loose waves)
Men: Curtains
Women: Wavy layered cut
Curtains spread attention across the face. For women, waves add volume around the mid and lower face, balancing the narrow chin
2b: Wavy Hair (Messy / textured waves)
Men: Messy fringe
Women: Messy waves with face-framing layers
The messiness softens the big ass forehead and creates a more even distribution
2c: Wavy Hair (Controlled waves)
Men: Side-swept waves
Women: Wavy side-part with layers
the waves going sideways reduces the visual width of the forehead
3a: Curly Hair (Loose curls)
Men: Forward loose curls
Women: Chin-length curly layers
Bringing curls forward reduces forehead exposure and adds volume lower down
3b: Curly Hair (Tight curls)
Men: Tapered curls with forward shape
Women: Controlled curly volume at ends
Tight curls can exaggerate the top if pushed bac
3c: Curly Hair (Forward curls)
Men: Curly fringe
Women: Curly bangs
It directly reduces forehead size and brings attention to the eyes
4a: Thick / Coarse Hair (Heavy density)
Men: Heavy fringe with taper
Women: Layered thick hair with volume at ends
Thick hair can easily cover the forehead and add weight at the bottom
4b: Thick / Coarse Hair (Controlled bulk)
Men: Medium layered fringe
Women: Feathered layers with bottom volume
Distributes bulk downward instead of letting it sit at the top
4c: Thick / Coarse Hair (Natural volume)
Men: Natural forward flow
Women: Thick waves focused below chin
Keeps volume away from the forehead
Wider cheekbones, you’re trying to add width to top and bottom while reducing cheek dominance.
1: Straight Hair
Men: Side-swept fringe
Women: Chin-length blunt cut
The fringe reduces cheekbone emphasis and adds width to the upper face, For women, a chin length cut builds width at the jaw
2a: Wavy Hair (Loose waves)
Men: Medium wavy layers
Women: Wavy chin-length layers
Waves distribute volume more evenly
2b: Wavy Hair (Messy / textured waves)
Men: Messy medium waves
Women: Messy layered waves
softens proportions
2c: Wavy Hair (Controlled waves)
Men: Side-parted waves
Women: Controlled wavy bob
Directs volume toward forehead and jaw instead of cheeks
3a: Curly Hair (Loose curls)
Men: Medium curls with shape
Women: Layered curls
Keeps volume balanced across the face instead of concentrated at the cheeks
3b: Curly Hair (Tight curls)
Men: Tapered curls
Women: Structured curly cut
Controls width so it doesn’t sit entirely at cheek level
3c: Curly Hair (Forward curls)
Men: Curly fringe
Women: Curly bangs
Adds width to the forehead and balances cheekbones
4a: Thick / Coarse Hair (Heavy density)
Men: Medium layered cut
Women: Thick layered bob
Spreads density evenly instead of letting it sit at the cheeks
4b: Thick / Coarse Hair (Controlled bulk)
Men: Textured medium style
Women: Feathered layered cut
Breaks up density and redistributes volume
4c: Thick / Coarse Hair (Natural volume)
Men: Natural medium volume
Women: Thick shoulder-length cut
Adds fullness to both top and bottom
1: Straight Hair
Men: Side-swept fringe
Women: Chin-length blunt cut
The fringe reduces cheekbone emphasis and adds width to the upper face, For women, a chin length cut builds width at the jaw
2a: Wavy Hair (Loose waves)
Men: Medium wavy layers
Women: Wavy chin-length layers
Waves distribute volume more evenly
2b: Wavy Hair (Messy / textured waves)
Men: Messy medium waves
Women: Messy layered waves
softens proportions
2c: Wavy Hair (Controlled waves)
Men: Side-parted waves
Women: Controlled wavy bob
Directs volume toward forehead and jaw instead of cheeks
3a: Curly Hair (Loose curls)
Men: Medium curls with shape
Women: Layered curls
Keeps volume balanced across the face instead of concentrated at the cheeks
3b: Curly Hair (Tight curls)
Men: Tapered curls
Women: Structured curly cut
Controls width so it doesn’t sit entirely at cheek level
3c: Curly Hair (Forward curls)
Men: Curly fringe
Women: Curly bangs
Adds width to the forehead and balances cheekbones
4a: Thick / Coarse Hair (Heavy density)
Men: Medium layered cut
Women: Thick layered bob
Spreads density evenly instead of letting it sit at the cheeks
4b: Thick / Coarse Hair (Controlled bulk)
Men: Textured medium style
Women: Feathered layered cut
Breaks up density and redistributes volume
4c: Thick / Coarse Hair (Natural volume)
Men: Natural medium volume
Women: Thick shoulder-length cut
Adds fullness to both top and bottom
Wide jaw, narrow forehead. You’re trying to build the top and reduce lower dominance.
1: Straight Hair
Men: High volume quiff
Women: Crown volume layers
you push volume upward to balance the jaw
2a: Wavy Hair (Loose waves)
Men: Wavy volume top
Women: Wavy layers starting high
Adds natural lift to the upper face
2b: Wavy Hair (Messy / textured waves)
Men: Messy top waves
Women: Messy crown-focused waves
volume helps reduce jaw dominance
2c: Wavy Hair (Controlled waves)
Men: Side-parted waves with lift
Women: Controlled top volume waves
Directs attention upward
3a: Curly Hair (Loose curls)
Men: Curly volume top
Women: Curly crown volume
Curls naturally create height, which balances the jaw
3b: Curly Hair (Tight curls)
Men: Tapered curls with height
Women: Structured curls with top focus
Keeps volume upward
3c: Curly Hair (Forward curls)
Men: Light forward curls
Women: Curly fringe
Adds width to the forehead
4a: Thick / Coarse Hair (Heavy density)
Men: Structured high volume
Women: Thick layered crown
Uses density to build upper volume
4b: Thick / Coarse Hair (Controlled bulk)
Men: Medium layered volume top
Women: Feathered crown layers
Distributes bulk upward
4c: Thick / Coarse Hair (Natural volume)
Men: Natural high volume
Women: Thick top-focused style
Enhances upper face presence
1: Straight Hair
Men: High volume quiff
Women: Crown volume layers
you push volume upward to balance the jaw
2a: Wavy Hair (Loose waves)
Men: Wavy volume top
Women: Wavy layers starting high
Adds natural lift to the upper face
2b: Wavy Hair (Messy / textured waves)
Men: Messy top waves
Women: Messy crown-focused waves
volume helps reduce jaw dominance
2c: Wavy Hair (Controlled waves)
Men: Side-parted waves with lift
Women: Controlled top volume waves
Directs attention upward
3a: Curly Hair (Loose curls)
Men: Curly volume top
Women: Curly crown volume
Curls naturally create height, which balances the jaw
3b: Curly Hair (Tight curls)
Men: Tapered curls with height
Women: Structured curls with top focus
Keeps volume upward
3c: Curly Hair (Forward curls)
Men: Light forward curls
Women: Curly fringe
Adds width to the forehead
4a: Thick / Coarse Hair (Heavy density)
Men: Structured high volume
Women: Thick layered crown
Uses density to build upper volume
4b: Thick / Coarse Hair (Controlled bulk)
Men: Medium layered volume top
Women: Feathered crown layers
Distributes bulk upward
4c: Thick / Coarse Hair (Natural volume)
Men: Natural high volume
Women: Thick top-focused style
Enhances upper face presence
Face is long, so the goal is reducing vertical length and adding width.
1: Straight Hair
Men: Fringe
Women: Blunt cut with bangs
for covering the forehead and shortening the face visually.
2a: Wavy Hair (Loose waves)
Men: Wavy fringe
Women: Shoulder-length waves
Adds width while reducing height
2b: Wavy Hair (Messy / textured waves)
Men: Messy fringe
Women: Messy shoulder waves
Breaks vertical lines and adds horizontal
2c: Wavy Hair (Controlled waves)
Men: Side-swept waves
Women: Controlled layered waves
Keeps width while avoiding height
3a: Curly Hair (Loose curls)
Men: Medium curls
Women: Curly shoulder cut
Adds width
3b: Curly Hair (Tight curls)
Men: Tapered curls with width
Women: Structured wide curls
Prevents vertical stretch
3c: Curly Hair (Forward curls)
Men: Curly fringe
Women: Curly bangs
Shortens face length
4a: Thick / Coarse Hair (Heavy density)
Men: Medium layered
Women: Thick shoulder-length cut
Adds width and reduces length
4b: Thick / Coarse Hair (Controlled bulk)
Men: Textured fringe
Women: Feathered shoulder cut
Balances proportions
4c: Thick / Coarse Hair (Natural volume)
Men: Natural medium width
Women: Thick wavy shoulder style
Enhances horizontal volume
1: Straight Hair
Men: Fringe
Women: Blunt cut with bangs
for covering the forehead and shortening the face visually.
2a: Wavy Hair (Loose waves)
Men: Wavy fringe
Women: Shoulder-length waves
Adds width while reducing height
2b: Wavy Hair (Messy / textured waves)
Men: Messy fringe
Women: Messy shoulder waves
Breaks vertical lines and adds horizontal
2c: Wavy Hair (Controlled waves)
Men: Side-swept waves
Women: Controlled layered waves
Keeps width while avoiding height
3a: Curly Hair (Loose curls)
Men: Medium curls
Women: Curly shoulder cut
Adds width
3b: Curly Hair (Tight curls)
Men: Tapered curls with width
Women: Structured wide curls
Prevents vertical stretch
3c: Curly Hair (Forward curls)
Men: Curly fringe
Women: Curly bangs
Shortens face length
4a: Thick / Coarse Hair (Heavy density)
Men: Medium layered
Women: Thick shoulder-length cut
Adds width and reduces length
4b: Thick / Coarse Hair (Controlled bulk)
Men: Textured fringe
Women: Feathered shoulder cut
Balances proportions
4c: Thick / Coarse Hair (Natural volume)
Men: Natural medium width
Women: Thick wavy shoulder style
Enhances horizontal volume
Height is 80% genetic
this is for people with their growth plates open so basically kids and teenagers
to get a rough reading of what height you are gonna end up
go to: https://www.calculator.net/height-calculator.html
but to actually know how much youve got left go and get a bone age scan at the doctors
and if the doctor also sees that you are short and dont have much time left they could prescribe you human growth hormone (HGH)
But youve got to maximize it
What to do:
Strech daily, have good posture
exercise and have a sport, gym, football, basketball I dont care just go outside get some sun and exercise
GET YOUR DAILY CALORIE GOAL
AND HIT YOUR PROTEIN
without these your just sacrificing height
9-10 HOURS of sleep
most growth hormone is released during this time
usually deep sleep
go to the sleepmaxxing part for more
get your CALCIUM, VITAMIN D, Magnesium, K2, Iron and multivitamins
you could supplement most of these
but you should be getting it through food
like:
eggs
meat
beef
bone marrow
potatoes
Raw milk
Raw colostrum
and more
DRINK MILK:
studies show that you grow 5-15% more for every glass of milk you have
so this is crucial
to track what you eat and how much your getting you should install a food tracker
like myfitnesspal
MYTHS:
Unperscribed HGH when you dont need it doesnt make you growth taller
it accelerates growth, makes you grow faster
but in some cases shorter than what you couldve ended up with
The same is for most "Growth peptides"
Goal: Fuller well-shaped eyebrows to frame the face.
Thick, symmetric brows are often perceived as more youthful and attractive. Sparse brows can be due to overplucking or age.
Grooming: Regular trimming and shaping Use eyebrow brush and gel to train direction, use eyebrow dye, specially eyebrow dye thats 2 shades DARKER than your hair for better colouring
i dont recommend you pluck your eyebrows except your mono-brow
Growth: you can use oral or just normal minoxidil you can use castor oil, derma stamping ect ect.
Goal:Thicker longer and more eyelashes
Grooming: Curl eyelashes, yes even men too, avoid rubbing eyes as eyelashes can fall off, eyelash tinting exists if you really need it
Growth:Usually the same as the eyebrows, oral or normal minoxidil, castor oil, or rosemary oil.
Goal:longevety (live longer and better), stand taller, better breathing, and better performance
What to do:
tounge to the roof of your mouth(mewing) you can also try hardmewing which is just pushing the palate, dont touch your teeth with your tounge when your mewing
stand tall, ears over shoulder, slightly curved back, straight as a ruler
do streching exercises crucial for health, yoga, goat yoga i dont really care
tibialis tendons are super important for overall health and is very overlooked
theres a guy called kneesovertoes underrated heres a PDF with all of his stuff
just strech cosistenly and have good posture will go a long way
Goal: Be more social, more comfortable speaking, easier to talk to women
What to do:
If your friends ask you to go out and you dont wanna, GO OUT
if your beside someone, talk to them everyone is human
go slowly go to a coffe shop and ask for a drink
dont go way out of your comfort zone, just a bit in order to slowly widen it
youll be super social by the 8th week if you go out daily
Stand tall, hands out of your pockets, speak about stuff you truly care about (not looksmaxxing dumass unless they care for it)
Work on clear speech, active listening, and asking questions and dont rush when you speak or else you come out anxious and uncomfortable
this is a list of supplements you should be taking per day:
Height:
when your growth plates are open
calcium 1000mg per day
vitamin D3 2000UI
K2 150mg
ZINC 10mg
Magnesium glycinate 300mg
MOST OF THESE SHOULD BE COMMING FROM FOOD NOT SUPPLEMENTS
GYM:
creatine 5g daily
protein powder (you should not substitute this with real meat protein)
caffine
electrolites
and meal timing
OTHERS:
omega3
multivitamins meant for your age group (adult kid or teen)
vitamin c for immune system
you should be having all of this from a normal diet but if you cant get this amount you should supplement
ORTHOPEDICS:
is a way to improve your looks via braces, maxxilarry expansion, forward pulling of the maxxila via devices(not thumpulling)
what works what doesnt:
thumbpulling:
what works:
Rapid Maxillary Expander (RME)
Mini-implant Assisted Rapid Palatal Expander (MARPE / MSE)
Quad Helix
Schwarz Appliance
DNA Appliance
ALF Appliance (Advanced Lightwire Functional)
Herbst Appliance
Twin Block
Bionator
Frankel Appliance (FR-2, FR-3)
Myobrace
Myofunctional Trainers (T4K, T4A)
Self-ligating Braces
Non-extraction Traditional Braces
Invisalign (non-retractive plans)
ClearCorrect (non-retractive plans)
Temporary Anchorage Devices (TADs – for expansion mechanics)
these improve looks without reccessing anything
also just gaslight your ortho into giving u these not all but the ones you need
hopefully RME or marp mse
---TLDR---
this thread is basically about actually ascending and forgetting
i suggest you actually read it because it goes into a lot more detail
sleepmaxxing
sleep 7-9 hours, keep a fixed schedule, sleep in a dark cool room, cut screens/caffeine before bed, and fix your sleep slowly if it’s messed up
skinmaxxing
cleanser, moisturizer, sunscreen, and acne actives if needed
be consistent or it does nothing
leanmaxxing
eat in a 300-500 calorie deficit, track your calories, hit protein, and keep adjusting every time you lose fat
gymmaxxing
progressive overload is the whole game
train each muscle 2-3x a week, eat enough protein, use compounds + isolation, and recover properly
foodmaxxing
eat mostly whole foods, hit protein, don’t fear carbs, don’t cut fats too low, get fiber, drink water, and don’t build your diet around junk
hairmaxxing
use a cut that fits your face shape, take care of your hair, and if balding is the issue then use actual treatments, not dumb shit
heightmaxxing
if your growth plates are open, sleep, calories, protein, vitamins, sport, and overall health matter most
genetics still does most of the work
eyebrowmaxxing
keep them shaped, full, and clean
don’t overpluck them
eyelashmaxxing
keep them healthy, don’t rub your eyes, and use growth stuff if needed
posturemaxxing
stand tall, fix posture, stretch, and don’t stay slouched all day
socialmaxxing
go outside, talk to people, stop overthinking, and get comfortable being uncomfortable
supplementmaxxing
only use supplements that actually help
creatine, protein powder if needed, vitamin D if low, magnesium, omega 3, electrolytes, caffeine if useful
orthomaxxing
braces, expansion, and proper ortho stuff can improve facial structure
thumbpulling is bullshit
big picture
consistency > hacks
sleep, food, training, posture, and looking after your skin/hair are the main things
everything else is just extra
WHAT TO DO DAILY(whole routine):
Wake up 1-2 hour after sunrise
get some sunlight
drink a liter of water
take 1/4th of your supplements
breakfast(go to foodmaxxing)
gym(go to gymmaxxing)
shower(go to hairmaxxing)
strech(go to posturemaxxing)
AM skincare (go to skinmaxxing)
go throughout your entire day
drinking water
take your supplements 2/4
eating lunch
doing your normal stuff
dinner
water
take your supplements 3/4
you should be doing sports too
then comes PM skincare
water
take your supplements 4/4
lights limit 2-3 hours before sleep (go to sleepmaxxing)
and thats your entire day
you should be socialising and mewing all day execpt when talking or eating
this thread is basically about actually ascending and forgetting
i suggest you actually read it because it goes into a lot more detail
sleepmaxxing
sleep 7-9 hours, keep a fixed schedule, sleep in a dark cool room, cut screens/caffeine before bed, and fix your sleep slowly if it’s messed up
skinmaxxing
cleanser, moisturizer, sunscreen, and acne actives if needed
be consistent or it does nothing
leanmaxxing
eat in a 300-500 calorie deficit, track your calories, hit protein, and keep adjusting every time you lose fat
gymmaxxing
progressive overload is the whole game
train each muscle 2-3x a week, eat enough protein, use compounds + isolation, and recover properly
foodmaxxing
eat mostly whole foods, hit protein, don’t fear carbs, don’t cut fats too low, get fiber, drink water, and don’t build your diet around junk
hairmaxxing
use a cut that fits your face shape, take care of your hair, and if balding is the issue then use actual treatments, not dumb shit
heightmaxxing
if your growth plates are open, sleep, calories, protein, vitamins, sport, and overall health matter most
genetics still does most of the work
eyebrowmaxxing
keep them shaped, full, and clean
don’t overpluck them
eyelashmaxxing
keep them healthy, don’t rub your eyes, and use growth stuff if needed
posturemaxxing
stand tall, fix posture, stretch, and don’t stay slouched all day
socialmaxxing
go outside, talk to people, stop overthinking, and get comfortable being uncomfortable
supplementmaxxing
only use supplements that actually help
creatine, protein powder if needed, vitamin D if low, magnesium, omega 3, electrolytes, caffeine if useful
orthomaxxing
braces, expansion, and proper ortho stuff can improve facial structure
thumbpulling is bullshit
big picture
consistency > hacks
sleep, food, training, posture, and looking after your skin/hair are the main things
everything else is just extra
WHAT TO DO DAILY(whole routine):
Wake up 1-2 hour after sunrise
get some sunlight
drink a liter of water
take 1/4th of your supplements
breakfast(go to foodmaxxing)
gym(go to gymmaxxing)
shower(go to hairmaxxing)
strech(go to posturemaxxing)
AM skincare (go to skinmaxxing)
go throughout your entire day
drinking water
take your supplements 2/4
eating lunch
doing your normal stuff
dinner
water
take your supplements 3/4
you should be doing sports too
then comes PM skincare
water
take your supplements 4/4
lights limit 2-3 hours before sleep (go to sleepmaxxing)
and thats your entire day
you should be socialising and mewing all day execpt when talking or eating
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