So you wanna build an asteheatic body the right way?

Tbh bro I used to be just like you. 3 years ago when I was overweight and ugly as hell I was always searching for the best workout routines, guides, and motivation at 3 am but guess what, I didn’t take action for a single year. And I know you want to hear the “TOP 7 WAYS TO BILD MUSCLE AND GET GIRLS STUFF” but bro is that going to help you? I used to miss this single piece this single thing that held me back from achieving my dream physique and that was my mindset.

So before I show you how to get an aesthetic body we will go over your mindset first. This is the most important thing. This is the first step, trust me. And before you click off and watch another “motivational” video that will never help you (that you’re showing this shows me it didn’t) please do something good for yourself and give me your full attention.

Adopt the millionaire’s mindset

When I first started working out I wanted to see immediate results. I thought I was going to look like Patrick Bateman by working out for 2 weeks. But that wasn’t the case. It takes about 7 years of hard work, grinding day after day, pain, frustration, and problems learning how to solve those problems for someone to become a millionaire and we can apply that time to building your dream body as well. You are where you deserve to be. That’s a hard truth I had to accept. My body was a direct reflection of my daily actions - playing video games for 8 hours a day and eating junk food.

So don’t make the same mistake that I did. Don’t set unrealistic goals or expectations for your body transformation. If you set too high goals that you will never achieve you end up feeling frustrated and then you quit. It’s way better to start small and make a bit of progress than to quit.

My success formula

Hard work + consistency + patience. Let me break this down for you. I used to go to the gym once a week and I was super proud of myself but didn’t make any gains because I missed the second core component, consistency. I realized that I had to go to the gym a few times a week for a long amount of time to see results, and that’s okay. But after some time I got pissed off for not seeing any results so I once again quit. Don’t be like me. I was reflecting on my thoughts and actions and then I realized that I was missing the third component, patience. You have to be willing to be hard-working and consistent while being okay with not seeing immediate results. it takes time, you have to be patient and remember it takes about 7 years to become a millionaire

Okay, so will all that being said, how do you build an aesthetic body?

These 6 core muscle groups make you super asthmatic and will get your girls.

Download my free training program right now: Enhanced Aesthetic Body Gym Workout Routine

Lats (Latissimus Dorsi) (weighted pull-ups or the lat pulldown machine)

Lateral Delts (Lateral Deltoids) (lateral raises with dumbbells or a makeshift bag with baked beans or bottles)

Neck Muscles (neck curls, using a plate balanced on the forehead)

Traps (Trapezius Muscles) (dumbbell shrugs or using a heavy backpack)

Legs (barbell back squats if you have equipment, or Bulgarian split squats without equipment)

Upper Chest (feet elevated push-ups, which are more advanced and safer for the elbows)

Biceps ( Biceps curls, hammer curls)

Triceps ( triceps extension, skull crushers)

If you train all of these muscle groups you will get an extremely aesthetic body.

But Marlon how do I build muscle?

You have to be progressively overloading which means increasing the reps or weight once you get stronger. By working out you will get stronger and soon the weight you are using will be too light and you will build resistance so you have to add more weight or do more reps to build more muscle.
Always train til failure

One of the main reasons why people don’t build any muscle is because they train like pussies. Train until failure. always. with every single set. You have to destroy the muscle fiber inside of your muscles which you then fill with protein and amino acids but don’t worry we will cover that next.

Diet

This highly depends on what kind of body you have but just in case I’ll cover each one.

If you’re skinny and you want to build muscle you have to do something called bulking. It’s just eating more calories than your maintenance level. To find out your maintenance level click on the calculator in the description. https://www.calculator.net/calorie-calculator.html

Let’s say your maintenance level is at 2100 calories and you wanna bulk then you would add 10 percent more calories which would give you a calorie surplus of 210 so in total you would eat 2320 calories a day.

If you are overweight you simply want to do the opposite. You will go into a calorie deficit and eat between 10-25 percent less calories

So if your maintenance level again is 2100 you would eat like 1790 calories a day. The stored fat in your body is going to be used as fuel for your muscle growth, which is great.

tell my story: fat, ate less, build muscle without eating a huge amount of protein

And if you’re skinny fat you want to do a body recomposition. Simply put you eat fewer calories (you can use the example from above) but more protein.

tell my story: from fat to skinny fat, had to lose belly fat and build more muscle

So how much protein should you eat?

We are going to do a very simple yet effective strategy. Just take your current body weight and then multiply that by 2x. For example, I weight 75kg x2 = 150 grams of protein a day

But how do I get all of this protein in? Don’t worry I have created a free meal prep plan, click on the link in the description: 7 Day High-Protein Meal Prep Plan

because I know that as students we don’t have an endless amount of money I created a budget meal plan that you can also download for free, link in the description as well: Budget-Friendly High-Protein Meal Plan for Students

If you implement everything I’ve said in this guide you will change your body forever, Remember that it takes time, you will fail, and you will slip on your diet and workout routine but that’s okay.

Learn from your mistakes and just keep going and in no time girls will walk all over you while you are standing there with confidence looking better than 90 percent of guys out there.

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