Eat in a slight surplus but make sure you get the majority of your calories from carbs and protein and eat as little fat as possible but if you eat fat make sure it’s healthy like butter or avocados 🙂‍↕️

Basically you get micro fractures in your bones when you sprint/lift get hit or hit something So you can leverage this by doing explosive bunny hops on a hard surface to micro fracture you shins Do it before you go to bed for like 5-10 min and hang your legs of the edge of something when you’re done for like 30 min then gtb this will cause gravity to pull on your shins while the micro fractures do base repairs. There’s a couple videos of guys who grew 3-6 inches after age 18 Also intermittent fasting will do this too by spiking your (HGH human growth hormone) just not to the same extreme

Definitely not where I want to be yet but we will get there soon enough

This is the fastest/most enjoyable way I’ve experienced to cut weight Pick a window to eat in your day and stick to it, pick a time in the day that you can dedicate to only eating. Depending on how fast you need to lose the weight will decide how big of a window of time you have to eat 2hr window is the smallest id recommend and a 4hr window is the biggest id recommend just make sure you’re getting 1g of protein per pound of body weight and keeping your current caloric intake the same or your metabolism will drop and you won’t get as good of results try to make the food you eat quality but its not a huge deal if it isn’t you’re just not gonna quite get the results as fast but if you got time it’s not a huge problem Make sure your eating window is 2-3hr before you go to bed so that your sleep isn’t interrupted by your digestive system and you must stop eating at the same time every day regardless of the time you decided to start or it won’t work. Benefits of this is you get a huge spike in HGH(human growth hormone) will cause you to gain a growth spurt at any age and you maintain muscle while losing weight.

[DISCLAIMER]:should know how to do all compound lifts at the bottom of this list with good form before using this plan if the requirements are not met or you are injury prone I would not continue Workout plan would look like this Monday -Chest in the morning (hypertrophy(lighter/10-15 rep range/16-20 total sets) -Legs in the evening (power building(heavy/4-8 rep range/12-16 total sets) Tuesday -Back in the morning (hypertrophy(lighter/10-15 rep range/16-20 total sets) -Shoulders in the evening (power building(heavy/4-8 rep range/12-16 total sets) Wednesday -Arms in the morning (hypertrophy(lighter/10-15 rep range/16-20 total sets) -Rest in the evening (light cardio/Stretching/mobility) Thursday -Rest in the morning (light cardio/Stretching/mobility) -Chest in the evening (power building(heavy/4-8 rep range/12-16 total sets) Friday -Legs in the morning (hypertrophy(lighter/10-15 rep range/16-20 total sets) -Back in the evening (power building(heavy/4-8 rep range/12-16 total sets) Saturday -shoulders in the morning (hypertrophy(lighter/10-15 rep range/16-20 total sets) -Arms in the evening (power building(heavy/4-8 rep range/12-16 total sets) Sunday -Rest all day (light cardio/Stretching/mobility(if needed) ———————— Requirements -Drink a gallon of water a day (sip on it through the day so then you don’t deplete your body of micronutrients ) -workouts should only be 1hr-1:30hr -rest in between sets should be 3-4 min (hypertrophy) and 4-6 min (powerlifting(needs more time to prep nervous system) Minimum of 8+ hrs of sleep per night or your body won’t heal fast enough ———————— Supplements (required) -Creatine monohydrate 5g daily -electrolytes (daily vitamins) -Cordyceps (buy from nootropics depot)(help cardiovascular health and brain function) -Cictanche (buy from nootropics depot)(metabolizes cholesterol into testosterone faster) -Ginseng (buy from nootropic depot)(helps with energy) -Maca (buy from nootropic depot)(decrease pain dials in hormonal activity and helps with muscle recovery and mood)