Marcel
@345marcel
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3 DAY A WEEK TRAINING FOR HYPERTROPHY AND AESTHETICS
GIVING YOU THE COMPLETE SAUCE
ONE TRAINING SESSION LETS YOU LEAVE THE GYM IN ~60min
This is for beginners and if you have never trained with a structure and maxed out on your gains
Follow it and you will build muscle, more
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You need to REALISE that everything in your life is malleable.
Your clothing style, the way you walk, your skillset, career, hairstyle,
even the look of your face.
It's the modern lifestyle that is wrecking havoc on our facial appearances.
LOOKSMAXXING saves you:
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"Do the compound lifts, you need to squat and bench"
You will not build a really aesthetic V shaped physique doing only the powerlifts.
Instead you will end up looking blocky.
Trust me, I've been there.
Include these exercises in your training to shape yourself like Adonis:
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One brother got fed breast milk and the other got fed formula.
Human inventions will never replace nature.
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RIB CAGE EXPANSION EXERCISES
Long forgotten exercises from the silver era that helped expand the rib cage and form a classic physique.
You see the difference in the poses to the modern day.
Not only help they shape your physique, they even treat scoliosis and pectus excavatum:
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Eat healthy, get lean, stay lean
Chew real food and mastic gum to train the masseter
Breath through your nose, have your tongue resting on the roof of your mouth
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Once you approach looksmaxxing holistically you get a lot further.
Realizing that everything is interconnected. That a complete lifestyle change will bring the best results.
Posture, movement, nutrition, skin. All will equally influence your facial structure. Expression.
There
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Boost the hypertrophy of your masseter muscle with natural remedies
Ditch your soft plastic chewing gum and opt for mastic gum. It’s the oldest chewing gum in history
I chew mastic from
@GrecoGum
everyday and get a massive pump. Highest quality and best brand out there
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MEWING
The posture of your tongue and your breathing has major impact on your facial structure! The skull is not one fixed bone
Your tongue should always rest on the roof of your mouth, right behind your front teeth
ALWAYS, except for when you are speaking or eating
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Oldschool bodybuilding is appealing to the eye for a reason.
Even into the 90s with modern steroids.
Bodies still moved as a unit. Machines were rare in gyms. Cardio was leisure activity outside the gym.
Soft tissue was flexible for these guys, physiques still explosive.
You're always going to impress with good posture.
It's not purely the muscular frame. But the energy that you transmit through standing correct.
Overloading barbell and dumbbell lifts. Moving through full range of motion and keeping internal stability.
Heavy lifts require…
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First of all: Yes, that’s me in both pictures and no, I have not undergone surgery
Everything I describe here are things that I incorporated myself over several years. Don’t rush your transformation!
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The steps I want to present you are only 3: MEWING, CHEWING and SLIMMING
Let me get right to it and explain everything to you, so you can finally gain the giga chad face
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The more beautiful you are, the more success you will have in life
That is why your appearance is important. But it is not set in stone
You have to believe in your body’s ability to adapt
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I honestly wish I found this rabbit hole way earlier.
Will adapt the routine into my winter bulk arc.
Breathing squats and dumbbell pullovers, also include the dumbbell flyes. Rader chest pull great to do every workout.
Keeping track of the progress with pictures and videos.
RIB CAGE EXPANSION EXERCISES
Long forgotten exercises from the silver era that helped expand the rib cage and form a classic physique.
You see the difference in the poses to the modern day.
Not only help they shape your physique, they even treat scoliosis and pectus excavatum:
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Between these pictures are only 6 months and weight loss of 13kg
Your trained abs only show when you are lean and the same applies to the masseter and rest of the jaw
Get your diet right, move enough, live a healthy life
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You will be only able to nose breath. For the most part the optimal breathing for humans
The pressure of your tongue is able to make more room for straight teeth and to push the maxilla forward. A part of your skull with great influence on your appearance
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2100cal day/220g of protein.
No whacky protein puddings or bars, no powders - just whole and nutritious food.
No crazy 5-6 meals/day. All not needed to gain a muscular physique.
Real food will always be best, for smooth digestion and your well being.
Out here doing
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Don’t jump on the jawline trainer bandwagon. You don’t want to chew on plastic and they do more harm than good for your joints
Chew on raw carrots instead, meat on the bone, on TOUGH food
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As faces can degenerate, as shown in this picture through a poor lifestyle, it can also recover
The younger you are the quicker changes can happen. If you are older it just takes more time
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A problem of the modern world is the soft food everyone eats. Highly processed, easy to swallow without really challenging teeth and jaw leading again to degeneration
So a part from getting enough micronutrients through your diet, you should also chew on harder stuff
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Very bullish on milk in this current market cycle.
Ray Peat on longer legs and milk
"for each additional 8 ounces (236 mL) of milk consumed per day throughout childhood and adolescence, height increased, on average, by 0.39 cm (95% CI: 0.18, 0.60 cm; P < 0.001)."
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Make sure your tongue is resting on the roof of your mouth while reading this!
Taping your mouth for sleep can guarantee this posture for the night
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Not lying when I say pastrymaxxing.
High insulin sensitivity is key to enjoying a lot of food and still staying lean.
Sure you can have a big calorie deficit. You even need to be in a deficit to lose body fat and increase the sensitivity.
But increasing your activity does more…
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A visual representation of what a single digit body fat percentage looks like. Prepping for a natural bodybuilding show.
You’re not at 6 or 8% bf if you don’t have any visible striations. And that is not a bad thing. Quite the reverse.
The state I’m in is only for a beauty show…
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SLIMMING
This last one is big one
If you do the two steps above for long enough but have a bunch of fluff on your face, you will never reveal your progress and true beauty
A calorie deficit can have so much impact on your appearance
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CHEWING
Your jaw has muscles that can be trained like the rest of your body
Responsible for a wider and more hollow appearance of your face is the masseter muscle
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I’m not the only one to have achieved this transformation
There are several others with astounding changes as well
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I’ve tried several supplements over the last years and even had a period without any.
But the ones I notice and I always come back to are:
- Creatine
- Taurine
- L-Theanine
and especially with huge impact on sleep
- Zinc
- Magnesium Glycinate
- Glycine
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The result: “All experimental animals gradually acquired a facial appearance and dental occlusion different from those of the control animals (nose breathers)"
These differences were not pretty
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My complete posing routine from today!
Put it together just today. Had the music already picked out longer. Just went with the flow of my ideas and what suits me.
And what a ride this was.
Stomach cramps a few hours before. Laid down and meditated for half an hour. Felt into…
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In the 80's Dr. Egil P. Horvild had a number of monkeys for a study, from which half of them had their nasal airways blocked with plugs for a number of years and where forced to mouth breath
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“Nicotine is vasoconstrictor” this, “I don’t get any pumps from taking nicotine” that.
Bro, just push harder and give your body a reason to increase it’s blood flow. You still need to kill the bugman inside you.
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You know what
they deserve to be mogged.
Lars a wanna be bio hacker/fitness influencer decided the aesthetics aren’t as important to him. He didn’t need to tell us with a tweet his fizeek speaks for itself
Follow
@BowTiedUM
for real biohacking info
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Losing body fat is not only about revealing your six pack,
but overall the best thing you can do to enhance your attractiveness.
The facial changes you can undergo in 3-6 months are crazy.
Ever since I got into fitness I’ve done several fat loss diets…
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If you got any genetics, you’re a fucking superstar.
We need more Tom Platz on the timeline. Heil The Golden Eagle
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@Babygravy9
@HerrLeopard
And if you don’t pay the state financed TV and collaborate with the institutions you get straight into jail
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Muscle building is in its core quite simple.
There are though many mistakes being made in the gym.
You want to really hone in on the basics. All it takes then is consistency and a few years of growth.
Here’s what you might be missing in your training:
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Tapping into the Florida lifestyle, working out, keeping the diet clean:
Sticking to a bunch of fruit, greek yogurt, dark chocolate, raw cheese, ground beef, eggs, carrots, onions and sweet potato.
Limiting food options is the best way to save time and stay lean.
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Don’t fall for the bulking meme. There is absolutely no reason for you to get fluffy in pursuit of a great physique.
You’ll always gain fat quicker than muscle mass and end up just destroying your hormones and metabolism.
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Attractive faces always hold more mature features.
They look angular. High and wide cheekbones, hollow cheeks and a square jaw. Thin skin.
Orthotropic exercises - mewing and chewing hard work in building these features out. Provided proper oral and bodily alignments.
But…
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Starting out with fitness at 17 y/o I believed all the myths.
I thought the secret to a six pack were a 1000 sit ups a day.
Only in my 20s I found out what matters in training.
How to gain a chiseled and well defined core.
And it's doing much less in the gym than you think:
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Spam lateral raises for your 3D build. Volume is key here, as overloading is difficult.
But for the shoulder press and chin up you need to get strong.
Pick a machine, cables or dumbbells.
Don’t overcomplicate it, choose a variation you like and feel.
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6 days out from natty bodybuilding show.
Tomorrow is official start of peak week, giving the body finally some rest.
Two last training sessions and hefty carb up Ray Peat/Mike Mentzer style two days before the show.
Weighing in at 180lbs, being 6’2 and a bit.
I’m honestly
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Your body is so great in adapting, making it possible to use body fat as energy.
Key driver to staying lean, even while enjoying more food.
Why I preach keeping meal frequency low. Spending more time in a fasted state throughout the day. Letting your body start this process.…
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Taking taurine has been a game changer for me.
The energy and focus I get. Feeling fresher after a training.
Relieving me completely from cramps. Biggest problem I had after training.
1.000-1.500mg a day, around training.
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Chew all the gum (mastic) and raw carrots
Drink all the milk
Stop mouth breathing, do mewing
Use puberty to sleepmaxx, bulk up and get as strong as possible in the gym
Never get your wisdom teeth removed
One day this may become a common place skull shape once again.
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You'll experience life completely different once close to 10% body fat.
It's no exaggeration. Like a switch being turned on, bringing light into a pitch black room.
Not only do you get to experience yourself different, but the world around you.
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The deeper I get into 80s bodybuilding the more I understand Sam Suleks popularity.
There are stories about Bob Reis going into the gym in the morning drinking chocolate milk, eating a donut and warming up with 2 plates on the bench. Or Ed Kawak eating pizza and burgers the
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Simplify your approach to fitness and you get a lot further.
Spend less time eating, more time moving. 3 meals a day and limit your food groups. This keeps my diet in check too, without tracking.
Clean food, nothing fancy.
Don’t focus on weighing a lot, more on being lean, your
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It’s fizeek friday, innit?
Just weighed in and took a polygraph test. Was told it looks good.
23hrs until I step on stage.
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Strength is your biggest muscle growth factor as a natural.
No amount of exercises and volume can make up for how much weight you can move.
Not even how often you train.
Pushing compound lifts hard and having great pound for pound strength molds your physique into something
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Training high reps to gain muscle as a natural is a waste of time.
Only started being used with the abuse of steroids. Look further back and you have guys training full body, with max 10 reps and focus on strength.
An easier way to get stronger. Keeping reps low at 5-10, sets…
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My calories are as low as the quality of this video.
Dropped down to 82.7kg with 2100cal, eating around 200g of protein/day.
Only going for walks as cardio.
10 days out to first show, 17 days to second one.
Both natural pro bodybuilding qualifiers for the WNBF.
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Vitamin guide from the silver era.
Supplements weren't a thing back then, other than powdered soy protein.
But notice the variety of food, the focus on cream, yolks (often consumed raw), liver and rich vegetables.
Real organic food will always nourish your body best.
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Ready for round two.
Body is exhausted, very stress sensitive. Muscles twitching. A lot comes down to resting properly.
Low body fat, insane shredz is nothing you will thrive on. Nice to look at, cool to experience. But body fat is also something important.
10-12% will always…
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Why is looksmaxxing essentially healthmaxxing?
Beauty and well being tied together?
Because form always follows function. Beautiful and attractive shapes are nothing arbitrary.
Your skull shape influences breathing. The essential flow of life.
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Chokolademælk fueled runs first, heavy lifting later.
Moving the body so much it’s just melting through all the scandinavian pastries.
Physique getting sharper, enjoying life.
It’s a white boy summer.
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Almost everything comes down to the right mindset in life.
Not only in muscle building. But it’s true, this study with the steroid placebo exists. And the outcome was really, that these people gained as much as the group taking the real steroids.
In 2017 after my first…
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Follow me for more recipe tips.
NEW VLOG - one of my favorite cities in the USA, MIAMI BABY!
The beach encountered the sol squadron of
@345marcel
,
@homerhelios
,
@LogFitz6
We hit beach lifting, farmers markets and more
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Keeping your meals simple will fast track your fat loss.
It doesn’t have to be plain rice and chicken though.
Your diet is allowed to be enjoyable.
Here are 10 of my favorite meals
easy to prepare, tasty and rich in protein:
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I like my oatmeal.
Eating it with a view eliminates all the anti nutrients.
Eat what makes you feel good and what you enjoy, makes you stick to a good diet.
Oatmeal
Not a breakfast of champions per vitamin guru
Actual champion, Kipchoge, sets world record eating oatmeal
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You're already the person you want to become.
Without taking the steps as the person I wanted to be, my transformation wouldn't have been possible.
Starts by taking yourself serious and taking care of your health. Through movement and clean food.
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Perfect gym environment to make a lot of gains.
Even got a zip hoodie gifted and free training.
Gym owner trained with Arnie in the 80s. Have yet to ask him, need to do that.
Train without music and you get a whole meditation in, getting one with mind and body.
Maybe I should just start reverse starting already into the next show.
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Huge fan of dairy products for main protein source. The european souls flourishes on it.
Easy digestible, tasty, good amino acid profile. Carbs and fat included (full meal). Plenty of vitamins and minerals.
You just feel light.
Also can’t kill your own cow everyday for meat.
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You're always going to impress with good posture.
It's not purely the muscular frame. But the energy that you transmit through standing correct.
Overloading barbell and dumbbell lifts. Moving through full range of motion and keeping internal stability.
Heavy lifts require…
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Push ups are really great to build up your pecs.
Yet there are some common mistakes that you might make too,
preventing you from getting the most out of them:
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Common question I get asked is:
"how are you able to stay so lean throughout the year?"
That without tracking any calories or counting my steps.
It all comes down to hacking your metabolism and establishing the right habits:
I get to indulge regularly in pizza, eat ice cream,
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Golden age bodybuilders are widely popular.
For amazing physiques, flow, their personalities.
Biggest names being Arnold and Mike Mentzer, with contradicting training philosophies.
Here are the exact training routines of the biggest 5 names,
starting with Franco Columbu’s:
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Shredding down is a flow state, it becomes effortless.
You don't think about food or hunger, you're present and focused on your goal.
Every new progress visible in the mirror is a success and has you hooked. A positive feedback loop.
You know how much to move, what to eat...
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Favourite exercise to achieve this during the Silver Era where plain and simple breathing squats.
This is a set of squats with your bodyweight for 20 reps.
Performed with several deep breaths between the reps, around 5. Through the open mouth while keeping the core tight.
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Eating breakfast is your POWER TOOL to building muscle while losing fat.
Eating a meal in the morning lowers your stress hormones and triggers protein synthesis.
HIGHLY ANABOLIC!
Just don't indulge in cereal. Focus on protein and fats:
eggs, meat, yogurt, a bit of fruit...
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Mentzer's HIT training gets all the hype, although the greatest natural physiques of all time were build on volume.
Steve Reeves had literal marathon workouts. Reg Park trained several times a day, up to 10 times per week.
Great physiques from today like Joel Kellett train far…
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Walking around closer to 10% body fat is the biggest life enhancement you can get as a man:
- facial features show best
- taste of food is more intense
- you’re light on your feet, engaging in other sports becomes fun
- best cardio and recovery
- increase in flexibility
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I’m having 5g of raw cacao powder everyday in my protein bowl.
No wonder this prep has gone so smoothly and all my fat melted off quick.
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3 course menu at bavarian wirtshaus had me looking full as a house.
I loaded up so heavy for the competition. But being on the stage for 40min, hot lights and posing like crazy got me completely empty again.
My craving for water was through the roof, feeling dry as a desert.
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Even Gymshark full of plastic now. There was a time when their joggers had 95% cotton and 5% elastan.
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Strength is the biggest factor to enhance your physique and build muscle.
Structure your training for you to be your strongest.
This means:
- less exercises and volume
- more compound lifts
- good form and full ROM
- lower reps of 5-10
- enough rest time between sets
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It all starts with POSTURE.
Forward neck posture, rounded shoulders, sitting at the desk and looking down at the phone all day.
Everything in your body is interconnected. One joint will influence all other joints.
Breathing and standing correctly helps keep your tongue and jaw
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Weighted chin ups are THE classic back builder.
Get really strong in them and there’s no chance you don’t get wide.
Pair with super sets of weighted dips. Get a complete upper body workout in.
Some dumbbell rows with good stretch, pullovers and you have a solid back workout.
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Human bodies are highly adaptable to every environment.
Bones change, muscles grow, skin clears up. So why wouldn't your facial structure change too?
If you expose yourself consistently enough to something new, your body will transform and adapt to it. Just practice daily.
Non-surgical facial change through oral posture improvement (age 34)
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Abs are NOT only made in the kitchen.
The more jacked you are, the more apparent your six pack will be.
Train your abs like any other muscle.
The only two exercises I do:
Leg raises with extra weight,
and decline bench sit ups with weight.
Each with 4 sets and 12-18 reps.
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You don’t need more technique tutorials.
But more anatomy skills for your muscle gain.
Identifying muscles and connected joints. Learning how to efficiently move your body and target specific areas.
Enhancing your overall technique and muscle feel in the gym. Knowing how to…
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7 diet myths
keeping you from reaching and maintaining your dream body.
1) you need to do cardio:
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The only competition you have is with yourself. Don’t get discouraged by comparing your results to others.
Some might transform rapidly within months, for others it takes years.
But „mUh gEniTiCs“ should never hold you back.
You‘ll be only able to asses that in retrospect.
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28 days out from first natty bb show
37 days to the second natty bb show
starting to get autistic about it now
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gm
need house in mountain village
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Most unhappiness comes from inaction.
You’re stuck in your head, losing yourself to rumination.
The only solution is to step out, meet yourself where you are right now. Every imagination of life can already be lived by you.
Get immersed in this exact moment, lose all worry;
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Acquired raw milk for post show.
Biggest craving for the past weeks.
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Arnold did cheat curls so I’m gonna do them.
But for real
to grow more muscle you have to deviate from textbook form.
Allow yourself to use momentum in a controlled fashion.
Helping you to push to new limits, move more weight.
Focus more on the mind muscle connection.
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Muscles shape bone. More intense tension forces your body to adapt, to change.
Build as much strength as you possibly can. Consistently throw yourself into new and tougher environments.
My own transformation wouldn’t have happened without me testing my limits over and over.
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