Dedicated to all the TRP readers and Contributors who changed my life and to all those who give their wisdom and knowledge

PS:Had to repost, due to some issues. Thanks for your concern. I got many messages asking for the guides to be reposted. It took me weeks to write this. I spent more time on this any essay ever in my educational career. If you like it or find any value in it whatsoever please upvote and share. Also due to my working in a government job and having obvious tattoos, I don't post my body online.

Important: This is not a "fitness" or a "lift bro" guide. There is 100 better fitness guides on this subreddit. The routine is just what I personally do. Not what you have to do. Do whatever fitness routine works for your life and goals as I state in the post. I would more than flattered if you did my routine, because it works and it will get you in great shape. But for some reason people thought this was a fitness guide, so I need to point this out. This is a guide to change your lifestyle.

THANKS FOR READING

Intro: Let's face it. In today's world, the average man has very little to fall back on other than this looks. You can make all the money in the world, have status, cars, clothes, but even CEO business executives, rich yacht club party throwing millionaires, and billionaire moguls can all agree the one thing that money can't buy is looks. In the world we live in today very few people are afforded the title of "top 20%" male looks. The top 20% is does not mean that 80% of people are unattractive and 1/5 people is by therefore a top 20% male. Rather the percentages and statistics are somewhat confusing so bear with me here as I try to illustrate the point. After this, you will come away with an understanding of just how truly important game changing looks are. And how if you follow this guide to a T a promise you I can get you to that top 20% in looks no matter what your genetics are.

Basically being in the top 20% of looks makes you a rare individual in the world period. In the United States, 70% of our population alone is either overweight or obese. As you'll see later in the guide, rule number one of LOOKSMAXING is don't be fat. Therefore, we can see how just big of a deal just not being overweight in this country truly is. And before the sneers and jeers pop up from around the world, Mexico is even fatter than us. And statistics show Canada, the UK, and Australia's waist are starting to bulge a bit as well. Some people even argue that per population density there are actually more overweight people in the UK now than the US, just that the US has more people in the obese category. It really doesn't matter where your from, the point I'm trying to illustrate to you is that it increasingly becoming evident that being a top 20% male in looks is getting rarer and rarer, but not necessarily harder by any stretch.


Reasons why looking better than ever is easier than it has ever been

  • There has never been more information on training, strength and conditioning, and human body total performance than any other time in history. Every body has clear and cut guides, written by professionals, usually champions at their sport for what ever style of training they want to do. Want to have the bodybuilder look? Buy Arnold's book to do it. Interested in Crossfit? By books by Crossfit games champions and coaches and do the workout. Want to do calisthenics? There are dozens of books for that as well. You can train however you want in 2017 and money isn't an issue, it's just an excuse people use to be lazy. If you are dirt broke, pushups and squats with a backpack full of books and doorway pullup bar costs 20 dollars. Zero excuses.
  • Nutrition is absolutely down to a science now. This is something I study intensely so trust me I know. We have come so far in just the past 10-15 years on knowing how the human body should eat, how to get and maintain and extreme lean body easily(more on this later) and what can extend life and make us feel great. And most of this information is straight on google, so even if you are broke there is still no excuse. If you have enough WIFI to get on the internet and read this guide, you can become extremely proficient in nutrition in about a week.
  • We have by and large the easiest lifestyles out of any of our ancestors. Less diseases, less aches, less pains, and a longer life expectancy. We have a cure for everything and we have become soft. Even me, living in the country growing up in the "backwoods" I still am soft compared to my father and my grandfather. I am not ashamed to admit it. The stories I hear about them still boggle my mind. You have no excuse to say you are to "stressed out" to look good. That you "work to much" or have no energy. This shit is a plague and an excuse. Even if you do a labor job, of which I have done plenty get a job that stops working your ass like a slave and leave the labor to the young bodies. Or stop working 70 hrs a week and start working 40-50 those extra 20 hours you work might be making you more money, but you are slowing killing yourself by having zero free time and no life. I used to be that guy working 70 hours a week, until I realized how shitty I felt and how the extra money wasn't worth it. Reassess your priorities, start investing some time into YOURSELF not making your boss filthy rich and don't make an excuse about it, just get it done.

You can clearly see now why you have zero excuses to be a top 20% male in looks. In this guide, we will combine five crucial areas to make you the man you always wanted to be.

The five major areas are face, body, clothes, hygiene, charisma Remember that we are playing the long game here.

Most of you are not going to become a top 20% man overnight. However, with time and dedication over a 6month to 1year span almost anybody can take himself from overweight mouth breather to highly sought after and well respected man. Now here go guys, first let us talk about some looks philosophy before we get into the main stuff. For you skimmers and TLDR's out there. DO NOT SKIP this philosophy section. I'm going to talk about some important stuff here, that impacts every male on this planet. Stop skimming and read it, I can promise you it will worth your while. Remember that patience is a virtue here on TRP.

LOOKSMAX PHILOSOPHY: The philosophy on looksmaxing is just important as the content when you think about it. At it's core, why would a guy want to do this? Why would he want to work on his looks? Isn't that gay? Metrosexual? Or is that just what the blue pilled beta cucks would just want you to think? It's funny how quick people are to call something "gay" or something like that, it's almost as if they are projecting their own thoughts on to you.

"Wow, that dude looks good, he actually takes care of himself and works on himself to be better, a little bit better, than everybody else, a 20% male...Yeah..fuck him. He must be gay".

This is the conversation I can imagine most guys tell themselves in their head whenever they see a guy that is better than them in anything. It is pure ego, a defense mechanism to stop the bleeding of their own wound of laziness they cut into themselves long ago. It is easier to rationalize someone else "trying too hard"so they can justify themselves not trying at all. It's pathetic and you should not be one these individuals. A sorry person projects his image on to others, believing that if he is a fat and sorry individual who does nothing with his time, how dare anyone else for not doing the same. Instead of asking that person advice and putting aside his ego he clutching at jealousy and hatred for years digging himself further into a hole, and further away at from 20% male.

Brothers, I bring this important fact up because once upon a time that ego driven, hatred spewing, jealous blue pilled guy was me. I was fat, out of shape, and angry at the word. From being a decent athlete(but by no means an all star) in high school, doing well with women, to a fat slop going out at 12AM at night to get Taco Bell and choking in his sleep from fat induced sleep apnea. My blood work was terrible, I had went from probably 12-13% Body fat in high school to 30% by 25 years old. And had I kept going the way I was going, I would have been in the grave by 55 at the latest. I was, quite literally, most American males. I see it around me all the time. People would rather make excuses than make changes. You'll hear me say the word a lot because I hate fucking excuses. They are poison to a top 20% male's mind.

A top 20% male could make excuses as well, excuses like "Oh I don't have time to go to the gym today", "I don't feel like getting up in the morning to train" "I don't feel like going after work to train" "I don't feel like preparing and cooking my food" "I don't feel like learning how to cook" "I don't feel like reading a book a week, why do that when I can watch Netflix" The list goes on and on into as many examples as you can think. There is literally an excuse for everything. Most males entire lives are made up with fucking excuses.

The 20% male makes changes not excuses. He gets up in the morning to train even though he doesn't feel like it. He watches what he eats so he can get lean and stay lean. He reads books because he wants to learn more about the world than what garbage news sites like CNN, FOX, or MSNBC say. He improves himself everyday, little by little, just so he can avoid the mediocrity of saying he died at 55 constantly angry at everybody else who was successful. You have to drop the victim mentality of you want to do this folks. It's that simple. I can provide you all the material in the world and it won't do any good. I was in the same boat. I realized that ever since I graduated high school I had been a lazy piece of shit, that put everybody else before himself. Women, family, work, literally everything. If you had asked anyone, I was a dedicated individual who worked 60-70 hours a week in various fields. I was "on time", I pulled more than my share, and I busted me ass. Somewhere along the mix I forgot to improve myself as well. And the earlier paragraph is what happened. Always remember, as selfish as it sounds(and if anyone tells you otherwise they can go kick rocks), YOU are the most important thing in your life. Period. Once I realized that, I started training again, lost weight, and learned everything I am about to share with you. I now stand at 6'0 185 10% bodyfat and life is good. No, life is easy. That's what happens when you care about yourself and LOOKSMAX. Now, Let's begin.

5 Commandments of LOOKSMAX and 2 Laws, All will be followed for here-on out

  • Rule Number 1: DON'T BE FAT

  • Rule Number 2: DON'T BE WEAK

  • Rule Number 3: SMELL CLEAN

  • Rule Number 4: LOOK CLEAN

  • Rule Number 5: PMA - Positive Mental Attitude at all times

  • The HALO effect Law: The Halo effect states that, whenever we see attractive people, people in the top 20% of looks for their gender. We immediately think positively of that person for everything. People who meet you will think you are awesome, they will want to invite you places and you will become a magnet. Statistics show that attractive people are far more likely to be promoted, given a raise, or win positions in the workplace not because they are even remotely good at their jobs, but simply because they are attractive and everyone else isn't. If they are actually good at their jobs, then nobody in the workplace stands a chance. They close the sale faster, make the deal faster, and people barter/argue with with them less. Attractive people also report more confidence and charisma than everyone else. The biggest misconception most people make, is that "confidence" is this all great skill that can somehow misdirect people's thinking of you into thinking you are amazing, simply because of the way your walk or talk. But confidence's "magical" powers are far overblown. An attractive person acting extremely basic will have far more of a magnetizing pull over people than any confident fat guy could ever dream of having. They will have more friends, make more money throughout their lives, and ultimately have less stress because of all of it. Can "confidence" do that? No, it can't. Instead of complaining about, we will take advantage of the HALO effect and enjoy the benefits of putting the hard work in.

  • The Law of Counterbalance: I created this law, since I basically couldn't find in any part of the internet anything that describes this, so here it goes. You heard it hear first, in case anyone uses this somewhere else. The Law of Counterbalance basically states, that anyone can increase their SMV by simply augmenting another area, and maintaining the other area to a decent degree. This is for all the people who think that their height, genetics, and or race plays a factor into them not being able to become a top 20% male in looks. It's absolutely ridiculous. Look at someone like Tom Cruise. Cruise is notoriously short, but instead of whining about it and giving up, he decided to workout LOOKSMAX his face and win the game. He became a top 20% male by being 5'7. What about Daniel Craig? Anyone want to tell me James Bond isn't a top 20% male and a badass? Craig is notoriously short at 5'9, to play a Bond. Even before he got the role, people were already casting him off as someone who couldn't carry the character with that height and his face. Craig, unlike Cruise didn't even have his face to fall back on. With average to below average height and facial aesthetics he capitalized on the "rough and tough" look, worked out and got jacked and then started wearing nice tailored clothing. Totally a fantastic example of someone who used the Law of Counterbalance. Anyone want to tell me this guy,or here isn't a top 20% male in looks? "What about someone who got dealt a really rough hand TBM? I mean still Craig is still attractive and he's white can't you use somebody else?"

Okay. How about one of my favorite black actors Idris Elba? Idris Elba is also not a supermodel in the face as well. I would probably put him the same camp as Craig in terms of having the rough look. But like Craig, he maximized his looks by being a well dressed man, in good shape, who clearly follows this guide. Therfore he looks like amazing like this or here. Instead of complaining use the Law of CounterBalance to your effect. If you were not born with the best face(guess what, neither was I) then you need to workout and train your body to make up for it. You also need to have on point hygiene, and a good hairstyle. You can make a 5 natural face a 7 with a 10 hairstyle that fits. _TheGUIDE____

  • FACE: When it comes to the face it is the first thing that people generally see when they look at you. It is what can either light up a room or darken a doorstep. When people, especially women say that someone is attractive, it almost entirely means that their face is attractive. People like Jared Leto confirm this. Jared Leto has zero muscle, is listed at 5'9 officially, and yet women consider him be so attractive their are websites dedicated to him, as creepy as that is. Leto is example of somebody who LOOKSMAXES, and I will be making a large reference to many well known actors, politicians and people to make my point. Leto could have just said, "Oh well I wasn't dealt the genetic lottery in height, and I am not even remotely athletic" and gave up. Instead he doubled down on his face and and clothing style and is widely considered by most women to be, I would assume a 9 or even an 10. The point I'm making here is that every guy has at least ONE thing that another guy wishes he had, and is lacking in one area. Instead of complaining and giving up, maximize the other areas of your body and use the law of counterbalance to your benefit. Both Craig and Elba and most people you see with "rough" masculine faces tend to keep their hair short and to the point. I would advise the same for anyone of you have that type of face. I do as well. In general, my face rules are as followed

  • Get a haircut every week to two weeks, if you have a "styled" hairstyle where you can get away with going longer, make sure you keep it up and dont let it get sloppy. If you have short hair go every week to two weeks and keep the edge up hairline fresh, whenever it starts getting to long, cut it back to original hairstyle. Try to stay consistent. Go to the same barber or hairdresser. These people are wizards, once they cut your hair one or two times they become a master at it. They know the shape of your head, which blades/clippers work best for your hair, and in general they just try harder for return customers. Do not be the guy who goes to a different place every time to "try something new" find a couple of things you like and go to the same person and let them cut it.

  • If you are bald don't worry, you can still become a top 20% man. I see this all the time, and it blows me away someone would think they couldnt be a top 20% man just by being "bald". My father was a badass and he was as bald as can be. He looked a lot like one of my favorite actors Jason Statham. Or this badass Statham pic. Jason Statham changed the game for bald men. Before him, there wasn't a large amount of people that could be considered badass and that other men wanted to look up to that were bald. But Statham owned his baldness, you'll never see him wear hat to try to cover it up. Key rules for being bald are either shave it down or shave it off. Don't be that guy clinging to whatever little hair you have left trying to grow it back with Rogaine. Take action like Staham did and shave it to a buzzcut. If you have the facial hair for it do the same beard as he did as well. Statham could have just gave up because he was bald, but he decided to get ripped, muscular, and have a badass attitude instead. Take his advice.

  • Facial hair should be well kept and maintained or cut off. It's pretty simple. You shouldn't look like the Duck Dynasty guys. There are plenty of beard models like this guy and that guy That being said dont go overboard with it. If you aren't a guy that can grow a good beard then don't try it. I know I'm not. I can grow a hell of a moustache but no beard. I do the clean shaven face thing and that works for me. If you can do the stubble kind of like Staham or Leto has then that's also a possibility as long as you keep it groomed. Keep in mind most models also do clean shaven, so if you aren't a facial hair guy don't feel bad at all. If you have a lean face(which we'll cover later) then clean shaven actually looks very sharp.

  • Basic face care: Alright you don't have to go overboard with this, and many people do. I have zero acne and maybe spend 100 dollars a year on my face, period. It is not necessary to have a bathroom like Patrick Bateman from American Psycho to have good skin. I'm thirty years old and people frequently think I'm in college if I go to parties. I use four things. Some kind of face wash, like this. Notice how it is meant for both oily and dry skin and helps protect the skin from future damage. CeraVe is a great brand. I usually use it in the mornings after a nice hot shower post workout, the pores are wide open and a facial wash works the best at that point. At night I use a moisturizing lotion to keep the face hydrated and not dry. The other two things are a good sweat from exercise and a gallon and a half to two gallons of water a day. Nothing, and I mean nothing will do your skin better than exercise and drinking water. Sweat releases toxins from the skin, expels bacteria, and keeps the bodies system clean. That's why you feel so good after a Sauna and people have been using hot springs, saunas, and the like for recovery for thousands of years. It sure as hell isn't for the intense heat. It's for the benefit of sweating, that ancients have known this for centuries. Water is even better in my opinion. Water balances out pH levels, cleans the kidneys and filtrates the body. It is literally like oil to a car. People have been known to see miraculous recoveries in acne and facial scarring just by going from drinking hardly any water to a gallon a day for a couple of months. Aside from being extremely healthy from a nutritional standpoint, consider that water provides you two benefits. One from a sports performance standpoint, and the other from a facial standpoint.

  • Teeth: I'm going to make this simple. They need to be as straight and white as they can. If you are an adult and you don't have straight teeth, consider getting braces. As much as I hated them when I was a kid, technology has come a LONG way and braces may only have to be put on your teeth for a couple of years to get them straight. Trust me, the few years it takes is more than worth it. There are even many variants today like Invisalign and stuff that you can get in case you are self conscious about them. It absolutely boggles the mind that there are people that would rather have chainsaw teeth and blow all of their money buying a 20,000 dollar car with 600$ payments that they can't make than fix their god damn teeth. Teeth are not that expensive, a good dentist and good insurance can save you a hell of a lot of money. You'll be surprised if you go to the dentist and ask for an estimate how little they actually cost nowadays. I was just talking to a dentist friend of mine about this recently. As far as whitening, get your teeth whited regularly and use good toothpaste that is known for whitening. May favorite brand is Crest. I'm not a huge fan of whitening mouthwashes because they generally make my teeth hurt like a son of a bitch, but your mileage may vary. In general I think straight teeth are FAR more important than white teeth. As long as your teeth aren't as yellow as butter popcorn at the movies you are all right in this department.

BODY

Arguably the most important section on this entire guide. A man's body is literally the one thing he has completely control over. You want bigger arms? Follow the badass former powerlifting champion and Army Veteran known as CT Fletcher. Want to build a straight aesthetic physique? There are a billion guides to that as well. More and more guys in the world today are choosing a life of video games, Netflix, instant gratification, sleeping in in the mornings, and having cold pizza for breakfast. They are men in large quantities that are choosing to be forever alone. Most of them are men that have no clue how close to they are to the top 20%, but what can you do? They make excuses. They blame everyone else for their mistakes. It wasn't their fault their body is in this condition, it was the school system's for not having physical education in the 6th grade. It was the coach who wouldn't let them try out for the sports team. It was the parents who fed them what their parents fed them and had the nutritional knowledge of Attila The Hungry. Devour everything in sight. Do not be these people. More men in this world are stuck at the 25-50%. The 25-50% is a cancer, a disgust. Women absolutely hate men in the 25-50% and so do other men. Men in this zone are unattractive enough to not be a top 20% male, but not unattractive enough to get flirts and phone numbers. In general though women will flake their dates, not respond to their texts, and string them along before throwing them into the friend zone. Bosses will reject their promotions and requests for pay raises. Family will treat you like problem child. And you will have no respect from anybody. I would say bout 75% of men, maybe even more fall into this range. They are the ones who scour pickups forums at the wee hour in the morning searching for that right nugget or information to just trick the girl into liking them long enough to they can finally have sex once. It's pathetic. If someone would tell them the truth, and stop lying to them to get seminar sales and to sell "dating" courses, they would tell them the truth. If you aren't a top 20% male in today's society you are looked at with disdain and utter disgust by the general population. You are a ghost, a nobody. Trust me, I know the feeling. No matter how well you do in your job, the guy with the straighter teeth who is 15% bodyfat or less seems to be doing better. No matter how well and confidently you talk to a girl, she just seems to be completely playing you. Even if you get her number, she flakes and dissapears. She ghosts you. Or you get the "Oh was that tonight..". I'll tell you what. Since I have gotten under 15% body fat, I have never been flaked again, and I've gone out with 5x the amount of women I ever have in my entire life. Body fat is everything gentlemen. Read the guide to get to the next level, and get past the bullshit tactics.

The Workout

In general what I help guys do is build both an aesthetic and a powerful athletic physique. So you have the best of both worlds. Nobody wants to look beach ready, but when shit actually goes down their body is all show and no go. And nobody wants to look roided up, slow and stiffer than Frankenstein, unable to do a basic box jump or climb one flight of stairs without needing an oxygen mask. There is a fine balance between the middle of athleticism and aesthetics that is very possible. The ancient Greeks realized this. They were some of the most athletic people ever, after all they created the Olympics. Which was so popular it is still around today when many other athletic events did not withstand time. And yet, they were aesthetic, as seen in their paintings, sculptures, and art. The Greeks praised a body that could be both. They wanted show and go, and anything less was a failure. The great Socrates said, "No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." I completely agree with him. And with that here is the basics of my Greek Titan Program. The program I used to transform my body from fat mass, to ripped muscle.

Idea behind the Greek Titan Program -Get below 13% bodyfat -Strong V taper development -Athleticism -Calisthenics based

My typical week, I work out every day. Now before you freak out, this isn't that hard to do. You just have to work out for less time. Instead of having three 1 1/2 to 2 hour workouts a week, you workout everyday for about 30-45 minutes. Maybe an hour if you need to do some conditioning(we don't call it cardio). Cycling muscle groups, nothing ever gets worked without a 48 hour rest period in between. So there is no "overtraining". A beginner can walk right into Greek Titan and succeed, all they need to do is adjust the weight /reps to their level. There are only two workouts. An A workout and a B workout. We will cycle on and off for the entire week. You'll see how it works at the end. [Useful Equipment to have] (https://bodylastics.com/product/mega-resistance-set-404-lbs-of-resistance/) These bands are made of super durable paracord that is military rated at far higher of a pressure than you can ever put on it. I have used them for years without issues. They are anti snap free, and are the best bands on the market. And they don't cost and arm and a leg. Of course if you want you can always use a gym and traditional weights. I also have calisthenics versions for those without either. I have provided videos for some more obscure movements, otherwise use youtube to find the exercises they are all available there.

Workout A (Upper Body)

  • 5 Minute Warmup This is the same warmup I do

  • Band Bicep Curls Palm up/DB Bicep Curl 3x Failure

  • Band Tricep Extensions/ DB Tricep Extension/ Diamond Pushups 3 x Failure

  • Band Lat Pulldown/Lat Pulldown Machine/Standard Width Pullups 3x failure(doing back after arms will ensure you can't cheat with your biceps/triceps and will keep the focus on your back)

-Band Overhead Press/Military Press/Pike Pushups

-KettleBell RDL's/DB/Barbell RDLs/Supermans

-4 way neck raise To do this exercise, basically tie a resistance band to a hard point(pole, doorway, couch leg, etc) then fold up a small towel and place it between your hand and the band and tie the band around your head. I put my mine in my door way, just open the door and then shut it. Get a normal flat resistance band(not a tube kind), tie it around your head and do 15x each way, front, back, and both sides. You can get a band like the one in the video here

  • Post Workout Stretch Routine Same stretch routine I do postworkout. Make sure you ALWAYS warm up and stretch afterwards. Flexibility and ROM(Range of Motion) is huge to not getting injured.

Workout B (Lower Body)

-Jump Squats (10 sets of 10) 2 minute rest in between each set. The idea here isn't conditioning its to get strong ass legs. Take the full two minutes and longer if you need to. Even a beginner should be able to do this.

  • Band hamstring curl/Machine hamstring curl/Bosu Ball Hamstring curl P.S the Bosu Ball Curl is 10x harder than it looks. Best hamstring workout on the planet.

  • Weighted Calf Raises, with these it doesn't matter how many you do you just need to be heavy and painful. In my experience calves are one of those muscles that responds to heavy weight the rest. Hitting it with high reps won't do jack. Take the heaviest dumbbells/Kettlebells you have and do slow reps with your feet hanging off a stair or a ledge. Just find something so your heels can go below parellel. Feel the stretch and do as many as you can until failure. Doing this 3x a week will give crazy calf growth. If you are at home then invest in a weighted vest and do the same thing. Go to Home Depot, Lowes or whatever department store you live near and buy sandbags, and sand. You can buy about 70lbs of sand for like 10 dollars and sandbags are like 2-3 dollars. So for 13 dollars you have enough sand to make a 70lb weighted sack. Very cheap and effective. You can do all types of workouts with it.

  • (Inner thigh raise[https://www.youtube.com/watch?v=5OQXAm7JKuM) do this exercise to failure on both legs. Extremely important exercise for preventing knee injuries.

  • (Rotator cuff prehab work routine)[https://www.youtube.com/watch?v=2yrwe6_SzsY) The video shows both dumbbell and band variations. Make sure to do these guys. Doesn't do you any good to be ripped and injured.

  • Post Workout Stretch Routine Same stretch routine I do postworkout. Make sure you ALWAYS warm up and stretch afterwards. Flexibility and ROM(Range of Motion) is huge to not getting injured.

Conditioning workouts to be done 3x a week

  • 30minutes-1hour of jogging

  • 1 hour minutes fast walking(preferably wearing backpack)

  • 20 minute HIIT Sprint day

You can do the conditioning workouts anyday you feel like it. If you feel like doing them on leg days do them then. If you feel like doing the jogging and the walking on leg days and the HIIT training on an upper body day then great. I personally like to do the jogging before one of my leg workouts. Then I like to do the walking after one of my leg workouts(very good for recovery), and I like to do the HIIT on saturdays on an upper body day, since that is the day I usually go out to eat with friends, family, or my girlfriend and know it is my "fat" day. The HIIT keeps the pounds away. Each conditioning workout is designed to give you something different. The jogging workout is great for blood flow and general fitness, start as low as you have to go(when I first started I could barely run for 5 minutes without feeling like I was going to die. Every week just try to increase it buy a minute. In half a year you'll be running 30 minutes and in a year you'll be doing the entire 60! The walking workout, really workouts the shins and calve, and also helps with recovery. It is intense though, you should be walking fast enough that is is uncomfortable, but not fast enough that you should be out of breath. If you couldn't hold a conversation then slow down. Put on backpack that is about 20-45lbs if your feeling froggy. They call this rucking in the military. The HIIT workout should be done at a 1:2 rest ratio. So if you sprint for 30 seconds rest for 60 seconds, if you sprint for 60 seconds rest for 120 seconds. You get the idea. Buy a cheap Timex at Walmart or somewhere for 30 dollars, and set the stopwatch to go. Whenever it hits 20 minutes you know your workout is done. I basically sprint like hell for 60 seconds, look at my watch for the time and then walk for and rest for two minutes after this. It looks like this

  1. Hit stop watch

  2. Sprint and see watch at 60 seconds

  3. Walk and recover for 2 minutes

  4. See watch at 3 minutes

  5. Sprint for 60 seconds seconds

  6. See watch at 5 minutes, walk and rest for 2 minutes and so on for 20 minutes..

And that's the Greek Titan workout! Every two weeks you are going to increase the weight by a decent amount, and increase your run by a minute. If you are already running an hour then run faster. Chances are even if you are a good athlete one of those you are going to suck at. Each conditioning workout hits different muscle groups and does different things to the body. This program is by far the most effective thing I've done and it is SIMPLE. It's so simple a child could do it. And like I said I do it everyday and I haven't remotely felt bad. The week will look like this for you, here is my exact week

Sun - Workout A

Mon- Jogging con, Workout B

Tues- Workout A

Wedn -Workout B, Fast Walk Con.

Thur- Workout A

Friday - Workout B

Sat - HIIT, Workout A Extremely simple. Extremely effective.

Nutrition: Two words for you, intermittent fasting. It is probably the law of LooksMax nutrition. Over the years I've tried it all, six small meals a day, three meals a day, no sugar, no carbs. Nothing worked as well is intermittent fasting did for fat loss. Period. I really don't care what you eat. I don't wan to get into a debate about whether or not we should be eating Paleo or Vegan, Keto, high carb or 80% fat, 300g protein a day pro bodybuilder diet, Atkins or Dr.Mercola. Eat whatever you feel like aligns with YOUR personal beliefs. That is your right as a man, and nobodies guide including my own should change that. I will only offer a couple of cliff notes.

  • Start changing your relationship with food, you aren't going to lose weight until you start seeing food as nothing as but fuel and not a hobby

  • Get in a sufficient amount of protein but not so much where you are going to the bathroom 5x a day. New research has come in and we are realizing that the old bodybuilder magazines that said we needed to eat 250-300g of protein a day or else we would go into "starvation mode" and lose all of our gains is largely bogus.

Recommended supplements:

  • ZMA
  • Melatonin
  • Vitamin C
  • Fish Oil
  • BCAAs
  • Vitamin D3 5,000IU's+
  • SEAL Multivitamin
  • Probiotics
  • Turmeric
  • Glucosamine Chrondroiten & MSM.

These are all the supplements I take. I can stand by each one of them as being extremely powerful and potent to help you in your physical and mental endeavors.

  • Learn about intermittent fasting and apply it. At that point, it isn't a matter of if you'll get lean. It's just when. The two best intermittent fasting sources are here and here.

Bodyfat levels, how lean is lean enough?

In my opinion the ideal bodyfat for males to LOOKSMAX is under 13%. That is when the facial features really start to pop out, and become more identifiable. This range for most guys skyrockets their looks to another level. In particular as someone who holds a lot of fat and water in their face, I've noticed HUGE changed from just going from a buff and fat 18-20% to 13%. Instead of being obsessed with single bf% I think most guys would look extremely healthy and good in the 13% or less range. Most men fall somewhere within the 16-25% range. At 13% you are WELL under the average and your facial features which is really the most important thing start to come out. Keep in mind this is a little skinnier than you would think. One thing that will surprise you when you are getting lean is all the "you need to eat" comments. Even if you are lifting and have muscle, people just looking at your face will think you are getting "too skinny" and that you need to stop. Do not listen to them. In general, yes your face will change dramatically from going from fat to lean. Look at someone like Jared Leto when he got fat for Chapter 27.. He is the prime example of how dramatic an effect losing weight can have on your overall look. It's crazy how different he looked, but you'll see for yourself when you lose weight and look at an old picture.

Important last words about the Body I hope I have conveyed how important the body is and why you need a good one. For majority of us that weren't blessed with the looks of Chris Hemsworth, our body is the only thing that we can use the law of counterbalance to compensate for. It doesn't matter how pretty your face looks though if you are fat. There isn't one fat famous actor. There isn't one fat model. There are plenty of ones with rough faces, or that are bald, or that have wide waists, or have long arms, just none that are fat. Remember rule number one always. Fat is the only think you can't counterbalance.