Been seeing more questions regarding dieting and physique building! So for those who went through either phases, do share your experience and perhaps someone else in the same situation may learn a thing or two, or even provide a solution for the obstacle you faced! 🙌

I have decent arms and legs however I’m quite fat not insanely fat for my age but still bigger then I want to be so I was wandering if someone could help me. I have access to 4kg dumbells and an 8kg kettle bell I’m also starting callisthenics and any help with that would be amazing.Thanks!

Completely avoid: Microwaving stuff Processed food (trans fats & sugars) Heating up or wearing plastics (polyester is worst) BPA's in bottles receipts Hand sanitizers Any canned food Low quality jewelry & fragrances Alcohol in any form Soy in any form Seed oils Teflon (non-stick) pans Really hot baths/ water Big chunks of stress (mental and physical) What to do: Semen retention, combine it with actually speaking to women lol Eat organic food (grass fed grass finished beef, pasture raised eggs, no plastic packaging) Keep your balls cool to optimize for sperm production (there's a reason they grow outside your body) Cold plunges/shower right before workout! Sleep as much as u can, wake up naturally if can See the sun MUCH more often, especially in the morning (balcony, window, go outdoors) Buy reverse osmosis filter and use that to drink water Fluoride free toothpaste Organic soaps, shampoos and deodorants Martial arts & other competitive sports Training physically everyday /almost everyday Don't sit for more than 5h a day (get movin) Diet Eat eggs everyday, eat meat everyday, raw ginger, cinnamon, garlic, onion! No shitty food (chocolates, protein bars, candy, ice cream, BS carbs) 0 seed oils, only butter, olive oil and ghee Supplements: zinc, magnesium, Tongkat Ali, selenium, vitamin D, raw creatine (flavorless monohydrate) Lifestyle Have lots of sex, be around feminine women Be around masculine bros, challenge each other constantly at random shit Have lots of competition, win at every single one. Mental health Everything depends on your mental health. Meditate and journal in retrospection & gratefulness for life everyday before bed or after waking up VERY IMPORTANT!!

I'm 16 years old, 60kg/168cm I plan to go on a bulk after my exams as I have a 6 month break. My goal is to get my bodyweight to around 70kg. I understand that the weight gain will not be all muscle, but I'm ok with that. Just want to look bigger in clothes, and feel fuller. Any advice on what my diet should be? My training routine is basically reps and sets of dips, push ups and pull ups for 3-4 times per week. I have seen really good gains from this, but I plan to transition to weighted calisthenics afterwards.

Hi guys i have trouble building mass, what food and meals you suggest? My phisique has really hard time to build fat My plan was to build mass and training my calisthenics skill for now or maybe for the whole winter while i am studying.