I was sent a very interesting video that went out a while back, where a bit of an “experiment” was done, LIVE, to determine what the ideal male physique is. This was NOT some bull***t questionnaire that involved Leo Di Caprio’s Dad Bod and then comparing this famous multi-millionaire to random guys. This was a legit experiment. If you’re looking to build the optimal, 10/10 physique, you’ll be interested in this… ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Now a couple of things before starting: 1. I can already hear the “who cares what women want, I just lift for myself” objection. At least 25% of you are already thinking this as you read these words. That’s fine. It’s your life, do whatever you want.  If you want to bulk up to 25% body fat and go for the ‘bear mode’ look, more power to you. But I think that most men if they’re being honest with themselves, will be interested in this video because of the sheer honesty of the women involved. Usually when you get these kinds of things, honesty goes out of the window because the participants are overly sensitive to other people’s feelings. You can tell these women were honest because their answers were extraordinarily similar across the board. 2. Yes, the body fat %s in the above picture are way off. So when it says “5%” just call it 9%. When you see “20%”, call it 26-29% etc. Alright, let’s get into it. The Results The five guys were lined up next to eachother with masks on (so facial aesthetics didn’t distort the experiment), with shirts on, and then without. Two by two, the girls would come through, and pick their favourite in both scenarios. The first pair come through. “I have a certain preferred body shape, and I like broad shoulders.” For the shirts on experiment, she picked the “10%” guy, (who was actually more like 12-13%). Her friend picked the same guy. Then the shirts came off. Now things get interesting. Shirts off, their answers changed. The super-shredded guy was very impressive, but they didn’t want him. The “20%” guy (who’s definitely in the late 20s), the Bear Mode guy, was too big. Too fluffy.  “He’s a little too big for me.” The “5%” guy? He was chosen by both of them, and I would put him at a muscular 8-10% body fat. It looks like the clothes were hiding the midsection of the 12-13% guy, and without a shirt on the midsection now becomes a major factor. But in winter months? It’s probably not a big deal. Broad shoulders/the v-taper is #1. The Second Pair Again, big emphasis on “broad shoulders” when the clothes are on. Notice the pattern here?  (By the way if you want broader shoulders, the fastest way to doing this is by increasing the width of your lats, then adding a bunch of shoulder work on top of that. The best program for lat width is Pull Up Domination. Remember that the lats provide the foundation from which to build off, they’re a FAR bigger muscle group than your medial delts.) Both women chose the 12-13% guy again with shirts on. Notice how when people are actually honest, there really isn’t much variation in their choices at all? How many people are actually going to choose the Dad Bod over the Chad Bod, honestly, in real life, without the Dad Bod being an extremely famous/powerful guy? Nobody will if they A) have the choice, and B) are being honest. Once again, the clothes come off. The first girl stuck with her choice of the 12-13% body fat guy. When asked why him over the 9% guy, she said “he’s bigger in size”. Which objectively isn’t true from a muscular standpoint, so if she’s talking about height then that skews the results a little, as the dude is a couple of inches taller. The other girl struggled to choose between the two leaner guys – around 6% and 9% or so. After touching the super-shredded guy, she went with 8-10% body fat like the previous two girls. The Third Pair Again, it looks like they both chose the 12-13% guy with clothes on. Then with shirts off, both of them went with the 8-10% guy. There’s the pattern. If you want the ideal male physique, you’re going to need broad shoulders, and somewhere between 8-13% body fat depending on your height, muscle mass, genetics etc. None of them chose the super-shredded guy, although a couple were thinking about it. Not ONE even came close to thinking about the two heavier guys. Now if you’re looking to get into ridiculously good shape and get the ideal male physique, you’re going to love the exclusive February newsletter coming very soon to IFFT. The high T recipe on page 2 will help you to lose fat, gain muscle, and work towards the ideal physique FAR faster – testosterone is an accelerator. The Ancient Greek training guide will show you how to build the Greek God physique and the ‘Golden Ratio’ (a shoulder:waist ratio of 1.61). Very valuable stuff in there. The newsletter goes out on Sunday 13th never to be seen again. Don’t miss it. Click here. P.S. Here’s a quick snapshot into the IFFT Program (yes, there’s a ridiculous amount of valuable programs/videos/podcasts/guides under each tab):

The post Do You Have The Ideal Male Physique? appeared first on Forever Alpha Blog.

A lot of men were very inspired by ‘The Godfather of MMA’ and his movies in the past, and want to get the Bruce Lee Body, and with good reason. The movies were awesome, and the dude was a shredded badass.

Today I’m going to delve into some of the training routines and diet tactics he followed and described in ‘The Art Of Expressing The Human Body’, and add my take on things, so that you can maximise your chances of getting shredded yourself.

Bruce Lee Weightlifting

A common question that guys often ask is, “did Bruce Lee lift weights?”. The answer is a resounding YES.

But there’s quite a few differences between his style of training, and the bodybuilders/powerlifters whom he read about in magazines. A couple of key differences in his style of training included:

1. He followed a full body split, rather than a bodybuilding-style ‘bro split‘
2. He scaled back a lot on the total volume, which is a key driver of muscle growth (especially combined with diet, which we’ll get to in just a minute), as he didn’t want the ‘bulk’

The Bruce Lee Body Full Body Workout

So here’s the routine he used to do to get the lean & shredded-rather-than-bulky physique he was famous for.

Clean & Press 2×8

This movement was the foundation of his muscular power, meaning the velocity by which he moved weight. This movement involves exploding the barbell from the floor and up to your shoulders. Then the second part of the movement involves pressing it over your head while maintaining stability.

He also performed each rep with little rest time, meaning that it was more of a combination of explosive power and cardio – perfect for MMA really, as opposed to pure power which is what Olympic lifters train for.

Barbell Curl 2×8

These were performed every time in Bruce’s workout, and were the staple for his arm development (a lot of bodybuilders would agree that the barbell curl is king for biceps).

These gave him not only the bicep development, but also the pulling & grappling power he was after in his training.

To perform this exercise correctly, simply get an EZ bar (better for your wrists) and grab the bar at shoulder width. Raise the bar from an elbow-extended position, up to the top until your biceps are at peak contraction. Then lower back down SLOWLY to keep the tension on your biceps.

Behind The Neck Press 2×8

The behind the neck press gave him a ton of additional shoulder strength (and useful overhead strength) in addition to the clean & press. They also developed his shoulder & tricep muscles significantly.

But one important note here, is that you don’t have to do this exercise behind the neck, because it might not be the best for your shoulder health (depending on your flexibility). A perfectly acceptable substitution for this would be the military press.

The exercise technique requires a barbell being rested on your neck/upper traps, and then being pressed above your head. You do need decent shoulder flexion to perform this movement on a consistent basis, safely.

Barbell Squat 2×12

This was the only real lower body hypertrophy exercise he did. He knew that he didn’t need big legs, just enough muscle to drive maximum force/power.

In order to perform this movement correctly, you’ll need a squat rack with a barbell resting on your upper traps/shoulders. Then squat down nice and deep (your hips should be as low as your knees), then rise back up to the standing position.

This exercise is king for quad, glute and hip development, and Bruce found that 12 reps gave him a more useful workout than 8 reps. He rested for only a short time between sets, so 2×12 with little rest definitely had a minor cardio component to it (especially when you consider that the entire workout was done with little rest in between sets).

Barbell Row 2×8

This one was even more important for his grappling strength than the barbell curls, as this exercise really engages your rhomboids and rear delts. It also trains them how to work as a unit, which is really critical for fighting and any kind of performance.

To perform this exercise, you want your knees bent and your back straight, with the barbell resting on the floor at your feet. Maintain this tight position, and pull the bar up to your midriff. Pause for a second, to ensure maximum muscle tension. Then lower the weight back down SLOWLY to the starting position.

Barbell Bench Press 2×8 (The Bruce Lee Chest Workout)

This is a big one for overall upper body strength and pushing power. Having said this, Bruce wasn’t doing it for 8 sets of 15 like most bodybuilders would do every Monday. Building a huge chest wasn’t really his priority.

With the bench press, you want to make sure you shoulder blades are pinched together and your back is tight throughout the entire movement. Lower the barbell down towards the lower portion of your chest SLOWLY, then press upwards until almost lockout.

The Bruce Lee Body Diet

Bruce Lee was shredded, and the reality is that unless you’re a professional athlete who is paid to train 30+ hours per week, and is therefore essentially being paid to burn calories, you’re not going to train your way to being shredded 24/7.

That’s your diet’s job.

And Bruce Lee’s diet did the work for him (in combination with training 24/7 like an athlete), with a strong focus on protein and an insistence upon NOT fuelling his body with junk food.

What did he fuel his body with exactly?

Protein Shakes

If you want the Bruce Lee Body, be prepared to consume plenty of protein shakes. Check out this grass-fed whey protein isolate powder by Bulk Supplements (tastes great):

Protein is the king macronutrient of body composition. Obviously it helps to build lean muscle and retain is while being shredded and/or dieting. But it also limits your appetite and therefore makes it FAR easier to lose body fat and get completely diced.

By the way if you’re looking to get down to 10% body fat with Intermittent Fasting, I’ve already coached 7,000 men how to do this. Get your FREE guides by entering your email below:

Healthy Chinese Food

So we know that Bruce wasn’t a fan of fuelling his MMA with junk food, and he wanted to maximise his performance by eating properly.

But what exactly is healthy Chinese food? Here’s some examples of healthy, high protein meals that he used to eat on a regular basis, and you can copy if you want the Bruce Lee Body:

• Beef in oyster sauce (with rice, I believe)
• Steak or liver 1-2 times per week
• Shrimp with veggies + tofu
• Chicken with veggies + tofu

So as you can see, the underlying theme here is that there’s always a strong protein serving, with veggies most of the time. It’s a great combination for micronutrients and vitamins too, especially with the red meat/veggies combo.

He avoided junk food, he avoided sugar-dense foods, and his main carb source was rice by the looks of things. I can’t see any mention of alcohol intake either, so it’s no wonder he managed to stay shredded.

This is an excellent diet to maintain a super low body fat level year round, without losing muscle.

Bruce Lee Body Fat

Speaking of which, what was his body fat %?

My guess is that he was 7-8% year round. Peeled. So the question then becomes, how can you achieve that, so that you can get the Bruce Lee Body?

1. Get into a calorie deficit, by getting onto a proper Intermittent Fasting meal plan
2. Maintain a high protein intake every day, by focusing on meat, fish, and protein shakes every time you put something in your mouth
3. Avoid junk food & sugar like the plague
4. Train full body 3x per week, and get on a strict lifting regime
5. Train MMA as much as humanly possible – Monday to Saturday for at least one hour would be ideal, with Sunday as a recovery day

I hope you’ve found this information to be useful, and also inspiring for your fitness goals. If you’d like to focus on fat loss, so that you can achieve a Bruce Lee Body, I can help you.

I’ve got three FREE fat loss guides waiting for you right here, with far more in-depth information than outlined in this article:

The post How To Get A Bruce Lee Body appeared first on Forever Alpha Blog.

Can you build broad shoulders, even if you’ve got a narrower bone structure? The answer is YES, but you’ve got to do things a little differently to most guys.

Most men want broader shoulders to some degree. Because they know it looks good – it symbolises strength, power, and fitness. Especially when it’s combined with a narrow waistline (a strong v taper) and/or an Adonis Belt.

The Benefits Of Having Broad Shoulders

Men around the globe want broad shoulders for a variety of reasons. On some level, we realise that women find v-tapers to be more attractive than pot bellies and narrow shoulders, and that men respect us more when we have broad shoulders and big biceps.

Here’s the scientific reasoning behind a v-taper being attractive:

• It signals higher testosterone
• It’s an indicator of physical health
• It means that a woman is likely to be physically secure and protected
• It symbolises raw strength & power

You can read more about these attraction indicators in this study, this one, and this one.

Having broad shoulders tends to lead to a better life, all other things being equal. So it pays to know how to build them, and that’s what I’m here to help you do.

Myths Surrounding Broad Shoulders

Before writing this article, I searched a little to see what other people were saying about this, and I came across a fair amount of BS.

Myth #1 – There’s Nothing You Can Do About Shoulder Width

This is complete garbage, and I’ll get to some examples shortly. But your genetics only determine your starting point. How you progress from there, is completely up to you.

A man with a lower starting point will simply need to put in more work to achieve the same end results as the guy with better genetics.

Myth #2 – Build Up Your Shoulders To Get Broader Shoulders

It’s counter-intuitive, I know.

But your shoulders are actually pretty tiny muscles in comparison to things like your upper lats, upper pectorals, and lower traps.

These muscles take up far more space, and will take the lions share when it comes to beefing up your total shoulder circumference (which I’ll explain more in just a minute).

The exercises that you use to broaden your shoulders should focus on these muscle groups FIRST, then your side delts.

The Fundamental Law Of The Male Physique

I’ve seen other articles on this topic, that focus on genetics, bone structure, and things you cannot control. While I don’t disagree with the fact that you can’t control your bone structure, it’s ultimately a waste of time.

And here’s the thing – it doesn’t even matter.

Here’s why…

I personally have a FAR narrower bone structure than my younger brother, and this difference is most obvious in our legs. I have naturally skinnier legs than him, and his legs resemble tree trunks.

But this was far more obvious BEFORE I started squatting.

Let me pose this question to you.

Have you ever seen a man who can squat 500 pounds, with super skinny legs? I know I haven’t. Have you ever seen a man who can bench press 300 pounds, with a super flat chest and tiny arms? I have not.

So the fundamental law, is that you cannot be physically powerful and really small simultaneously – it just doesn’t exist for 99.999% of the population.

The same fundamental law of size applies to your shoulder circumference too.

But when it comes to shoulder circumference, you’re looking at:

• Weighted pull ups
• The overhead press
• Incline bench press

These are the big three exercises that will help you to beef up your shoulder circumference (your overall musculature that makes you appear bigger in that region).

The biggest one is easily weighted pull ups, because wide lats will give you a wider appearance, especially if you then build excellent lower traps and side delts on top of this foundation.

If you can do 10+ pull ups with 50+ pounds around your waist, I can guarantee that your shoulder circumference will be respectable. It’s physically impossible for it not to be.

Now, will you have the broadest shoulders in the world? No.

But they will be far more impressive than most men, and you’ll look fantastic.

Recovering From Shoulder Workouts

In addition to the big three exercises above, you’ll need to make sure you’re recovering properly from them.

This means plenty of protein, carbs, and sleep.

You MUST sleep properly. It’s critical not only for recovery, but also for testosterone levels. If your testosterone is below 500, you can kiss goodbye to any potential muscle gains.

Check out Testogen if you’re looking to naturally increase your testosterone levels into the ideal range for men (800-1200).

How To Measure Shoulders

The best way to measure your progression with your shoulders, is through your shoulder circumference, not just width.

This is exactly what the studies do, and it’s what matters in real life. You can get some 18 year old kid with broad shoulders, but men with far more muscle mass in their upper chest, upper backs, and shoulders are going to look far superior.

Here’s an example of my shoulder circumference being measured (and I don’t have a wide bone structure, it’s all extra ‘meat’):

Examples Of Broad Shoulders Vs Narrow Shoulders

Here’s a guy who’s won the genetic lottery, in the sense that he’s good looking AND he’s got wider clavicles just from a bone structure standpoint:

But here’s a point I’d like to highlight – the dude still has a pretty solid amount of muscle in his delts. This guy has WAY bigger-than-average side delts, which really add to the width of his shoulders.

If this guy had ZERO muscle there, there’s no way his shoulders would look as broad as they do.

Let’s look at another example, with a guy with much narrower shoulders from a bone structure perspective:

This guy is not comparable to the first one from a shoulder clavicle standpoint, but he’s obviously put many years of work into building those traps and shoulders up, and now he’s got some serious mass extending from those shoulder clavicles.

And he looks GREAT.

He’s basically made up for the deficiency in bone width, with pure muscle mass, with the traps and side delts being the main focus.

If you have narrow shoulders, you simply have to put in more work into the correct muscle groups, to compensate for it.

How To Build Broad Shoulders

Through a well-designed weight lifting program, you could pack on an extra 30 pounds of muscle onto your frame, that an untrained man simply will never have.

Meaning that you could have several pounds of extra shoulder muscle compared to the next guy. This will give you a far more powerful appearance.

This is on top of building wider lats, and losing belly fat to give you a narrow waistline. These are the things that really build your v-taper, and the illusion of broader shoulders.

(If you want to burn more fat with Intermittent Fasting so that you can enhance your v-taper, get on my email list below):

How Much Muscle Do You Need?

It depends.

If you’re a ‘regular’ hard-gainer, then it may just be 20 pounds of lean muscle, and then losing 10 pounds of fat (yes hard-gainers are usually quite a lot more than 10% body fat, and the fat loss will help them to appear broader).

If you’ve got really narrow shoulders, you may need to gain 30 pounds of muscle, with a really heavy emphasis on hypertrophy in the shoulders, traps and lats.

This is the difference between having a rectangular body shape (waist is just as wide as your shoulders), and an upside down triangular shape (shoulders are far broader than waistline).

*When I say 20-30 pounds, this is 20-30 pounds of pure muscle. Not fat, not glycogen, not temporary water weight. Pure muscle will simply transform the way you look, and will make ‘muscle fit’ clothing look good on you.

Try These Shoulder Workouts For Men

Let me start by saying that if you want to build 30 pounds of lean tissue onto your frame, it’s going to take some time, and your training will need to become progressively more difficult over time.

But here’s a great shoulder routine to really get you started – do this 3x per week:

The standing military press is the heavy ‘tension work’ for your shoulders, and will provide the baseline for your shoulder development. It will tax your side delts, front delts, traps and triceps.

The upright row will isolate your traps significantly, and will contribute greatly to having a more masculine look and a thick neck.

Dumbbell side raises are my personal favourite for building broad shoulders. They really make your shoulders ‘pop’, and add to that width that you’re chasing. I highly recommend doing these for higher reps, feeling that ‘burn’, and doing rest-pause training.

Rest-pause training means that you pause at the end of each set for a few seconds, and squeeze out a few extra painful reps. You do this multiple times.

The lactic acid build up is agony, but you learn to love it. Especially when your shoulders are growing like weeds.

The Best Workout Program

Now, the above is simply a quick sample routine.

If you’d like a far more comprehensive long-term training program that will really build up your shoulder width and shoulder power, then I recommend getting the ADF Lean Bulking Program (For Skinny Guys).

It’s a 5 month bulking routine that will put on 10-20 pounds of muscle on your frame.

Not only does it give you all the training materials you need, but it also has the eating system to follow. This includes the calories and the meals you need to eat, every single day (training days are higher calories and higher meal frequency), every single month.

Here’s what Jamie had to say:

“I’m really liking this routine. Alex has created a program that works very well for skinny guys. My biggest problem was always knowing what to eat, and now this is completely taken care of. My shoulders in particular are MILES bigger than they used to be, with my girlfriend really liking the physical changes ;)”

This program will really help you to beef up your lats (and therefore the width of your shoulders), your actual delts themselves, and your traps also.

You will be able to accomplish all of this within 5 months if you stick to the actual program and the diet plan in there.

Check out the link below:

To Summarise

If you want to build broad shoulders, you’re going to need several things.

A substantial amount of muscle in your lats, your side delts, and your traps. Your upper chest will also play a role in your total shoulder circumference.

Once you’ve done this, a smart move would be to maximise the appearance of having broad shoulders, by narrowing your waistline and getting down to 10% body fat.

Men with really broad-looking shoulders are never 15%, 20% or 25% body fat. It’s one of the most downplayed elements to the male physique. Your waistline must be narrow.

If you’d like to learn how to get to 10% body fat, join 7,000+ others on their journey, right here:

The post How To Build Broad Shoulders appeared first on Forever Alpha Blog.

Alright guys, today I’m going to show you how to looksmax properly. I have a ton of experience with looksmaxing, and can see that most guys on Reddit forums and YouTube comments have absolutely no idea what they’re talking about when it comes to this topic.

It’s kind of depressing listening to these dudes.

“It’s not possible to increase your value by more than 1 point!” (On a scale from 1 to 10).

“This doesn’t work for *insert race*”

“If you’re 5’9, then the best you can possibly hope for is a 7/10!”

This is all incorrect, and I’m about to give you a load of real-life demonstrations as to why this is the case. Make sure you read on to see these – some of them are plain ridiculous!

But if you want to be in the top 20% of men, you do indeed need to looksmax.

But I’ll help you to be a little more objective with this, and give you a game plan to max out your own looks.

The bad news, is that not everyone is going to be able to looksmax themselves into a complete 10/10 (although, you’ll still be able to make up for it with charisma, money, and other forms of status).

The good news however:

It is my strong opinion that unless you were born with a serious physical deformity, then you can work your way up to a 8+/10 physically, no matter who you are. Even if you’re starting from a 2 or 3/10. Not everyone can be the next ‘Gigachad’, but anyone with a bit of discipline can become an 8/10.

LooksMax Benefits

The reality is that the sexual marketplace has become increasingly more difficult for men over the past few decades.

One of the biggest reasons is that women are less financially dependent upon men and don’t ‘need men’ as much as they did historically from a survival standpoint. Things like women voting, entering the workforce, and the welfare system all play into this.

Another huge one is online apps like Tinder and Instagram. The currency in which women operate, is ATTENTION. For men, it’s SEX.

When women get an unlimited supply of attention as soon as they turn on their phone, the desire to actually go out and meet men in real life is extremely diminished. Which means that there is less sex available for the vast majority of men out there.

So through a combination of financial realities and apps that give women a constant supply of attention, they just aren’t as interested in the opposite sex in general.

But they are, and always will be, very interested in the men who are in the top 20% (or higher). And one of the best ways to get into the top 20%, is to Looksmax.

It’s not the only way. You do need to work on your social skills, game, money/lifestyle etc. But it’s one of the most predictable and reliable ways to rise up through the male hierarchy.

The Main Benefits

So here’s how a successful Looksmax project will benefit you:

• You will get laid FAR more easily
• Women will reject you far less often
• You will build social confidence far more easily (due to lower rejections, higher acceptance rates)
• If you want a girlfriend, that will come far easier to you due to the abundance of options
• You will be able to pick higher quality girlfriends (extremely important in the modern era)
• Other men will respect you more (size matters)
• You will be able to make friends more easily
• You’re more likely to get promotions at work

People simply like good-looking people, so you might as well take advantage of this. The benefits are endless really.

Now let me show you where you need to focus your efforts, if you want to looksmax successfully.

Your appearance can be broken down into four main categories, and we’re going to look at each of them:

1. LooksMax Your Face

This is the one that upsets guys the most (even more so than height).

The reason is that it’s probably the biggest determinant of how physically attractive you are, assuming you aren’t really poor in one of the other key areas.

But most guys simply have no idea what they’re capable of, because they’ve spent their entire lives walking around at 15-30% body fat, with a decent layer of fat covering their facial features. Trust me when I say this:

Until you’ve gotten to 10% body fat or less, with relatively low sodium in your diet (reduces water retention/bloat), you have no idea how good looking you can be.

I advise you to do this using Intermittent Fasting as it’s more long-term sustainable.

This is a nuclear-level strategy that alone can take men from a 3 to a 7/10, depending on their starting point and underlying bone structure. Even if your bone structure sucks, you’ll still look WAY better without the puppy fat – it makes you look feminine/boyish/weak.

(If you want to hit 10% body fat using Intermittent Fasting, make sure you get on my email list – nobody is better than me at getting guys lean):

If your starting point is particularly low and you’ve got a really big face with a double chin etc., this could give you up to a 6 point boost (best case scenario) in your overall ‘looks score’. Really powerful stuff, depending on your starting point.

Check out this example by Derek below (great website and Youtube channel – definitely check him out):

So how exactly do you LooksMax your face?

Pick The Right Fat Loss Diet To LooksMax Your Face

The reality is that the best looking men on the planet, ALL have relatively low body fat levels.

You don’t necessarily need to be 8% body fat. For you personally, you could be maxed out at 12% body fat, as long as you don’t have any water bloat from excessive sodium or alcohol the previous night etc.

But for another guy, he may need to get down to 7-8% body fat if he has ‘chubbier cheeks’ genetically speaking (this 100% applies to me).

These pictures are a little old (from back in 2014-2016 or so), but you can really see the facial transformation I went through right here, and it’s purely from reducing my body fat:

My face is barely even recognisable – I look like a completely different person.

This is why I tell guys that fat loss alone, has the potential to add 3-5 points to your overall value, and even if you think you don’t have much to lose, the reality is that you’re probably not at your peak (8-12% body fat.

So how exactly do you choose the right diet?

The diet that lead to this facial transformation for me, was Intermittent Fasting. Specifically, 18/6 fasting. I ate during a 6 hour window, and fasted the other 18 hours.

Why did this work so well?

1. It controlled my appetite, and my addiction to certain (sugar-heavy) foods
2. This system reduced my body fat, and allowed me to boost testosterone by eating less of these highly estrogenic foods
3. Intermittent Fasting actually fitted into my overall lifestyle really well, making the diet enjoyable, and thus sustainable

This eating system single-handedly allowed me to go from a super-bloated 17% body fat, to a shredded 8%. It changed my life, and it can change yours too.

All of my meal plans on offer are based on Intermittent Fasting, so definitely check them out.

Eating Correctly To Looksmax

Some extra nutritional pointers that will allow you to LooksMax:

• Avoid alcohol like the plague
• Limit your sodium intake
• Stay the hell away from bread
• Focus on meats & veggies as the basis for each meal

So hopefully you’re starting to see just how critical your diet is when it comes to making a LooksMax transformation.

I would say that unless you’re 5’4, or have a major facial deformity, then your diet is the most important factor of all of them.

Beyond this, the main areas you need to look at for your face, are:

• Grooming
• Tan (if applicable, obviously)

Grooming

A good haircut that suits your facial shape will really help to improve how handsome your face appears (without actually changing your face). Your facial hair will do the same thing when well-shaped, and kept under control.

Grooming makes a huge difference when you’re already relatively chiselled. There’s a reason that all male models are sub-10% body fat with really well-groomed hair. These are two of the biggest attraction-enhancers. If you don’t know how to groom your hair properly, go to a good hairdressers, and copy their techniques (this took me several years to get a hang of).

Grooming can definitely add 1-2 points to your appearance, (2 points being fairly rare).

Here’s another example, this time it’s not just a body fat transformation, it’s also grooming:

I would argue that this guy’s grooming could still be a bit better, but it’s a metric shit-ton better than it was in the before pic.

Tanning

If you’re pasty white, a good tan can make a night and day difference in your physical appearance, especially if you’re already fairly chiselled. Yes, this requires quite a lot of work if you’re naturally very pale with Scottish/Irish blood in you. You’ll need to have constant access to the sun, and be incredibly careful with your gradual-ramping-up of time spent in the sun.

But there’s peptides like melanotan 2 that you can look into if you think a little ‘enhancement’ is worth it (I think it could be).

Tanning can add 1-2 points to your appearance, with 2 points being fairly rare (although much more likely in the summer when you’re wearing less clothing).

Here’s a tanning transformation using melanotan:

2. LooksMax Your Physique

A lot of guys online seem to be under the impression that your physique doesn’t count for much, and that it’s ‘all about your face’.

While I agree that your face is the most important factor for most men, let me tell you something.

If a guy is 6’0-6’4, and has an elite physique with high-level style, he can have a outright UGLY face and still get laid a ton. I’ve seen this countless times.

Admittedly these guys were also confident, but my point is that physical dominance is very real and very important for attraction. You’ll also gain the respect of other men.

Your physique matters. A lot.

Here’s a physique transformation to demonstrate what I’m talking about. This is a WBFF fitness model, and it’s also a facial, grooming and tanning transformation too (can you see why getting to sub 10% body fat is so important for your overall looks?):

You can read more about his journey here. (And yes I purposely chose a minority to show you what you’re capable of if you’re Asian).

You Must Be Lean

Where most guys go wrong with their physique transformations, is that they follow the advice of ‘just go lift’. This is good advice for making you more confident, but it’s nowhere near enough in terms of looksmaxing.

‘Just lifting’ tends to results in men looking too bulky, gaining facial bloat, and paying little attention to other areas of their appearance.

If you want to looksmax your physique, it’s critical that you gain size, but then you cut down to 10% body fat or less.

Whilst this isn’t going to be as insanely powerful as the facial transformation for most men (up to a 4-6 point boost in your ‘looks score’), it will definitely add 1-2 points for the majority of men who are not obese.

If you ARE currently obese, this will be just as powerful as the facial transformation, with a potential 4-6 point boost in your physical appearance. This alone could literally take you from a 2/10 to an 8/10, depending on various other factors. At minimum it will take you to a 6/10.

So how exactly do you Looksmax your physique?

Pick The Right Training Program & Diet To LooksMax

The right training program is something that will focus on building a solid v-taper – broad shoulders, narrow waistline. It’s not necessarily the ‘Bodybuilder look’ that women actually go for, it’s more about having some clear muscle, but broad shoulders and a complete absence of a belly.

A fantastic program to help you to achieve this look is the Fighter Program (based on the Tyler Durden physique). Not only does it focus on the v-taper, but it also gives you the exact fat loss diet you need to follow in order to get to 8% body fat.

It’s a training program and diet plan combined in one, explained in a full-blown video course. Really powerful stuff. If you’re serious about your Looksmax project, then I definitely recommend looking into it below:

Hopefully you’re starting to see the power of this stuff when you combine several factors. Namely, a chiselled face, an elite physique, excellent grooming and a deep tan.

Even with shite genetics, you can dramatically improve most of these if you looksmax.

And I’m not even close to finished yet…

3. LooksMax Your Height

This one triggers so many guys. And I can see why, as height does matter a lot, and you have less control over your height than you do your body fat %, muscle mass, grooming, tan, and style.

But here’s the thing – most women when they say they want a guy who’s over 6’0, they’re not being objectively honest.

Would they reject the good-looking, powerful, 5’10 CEO of the company they work for? Probably not.

Would they reject George Clooney standing at 5’11? Haha, no. They’d cheat on their 6’3 boyfriend in a heartbeat.

Would they reject Johnny Depp at 5’9? Not in a million years.

So women aren’t being absolutely honest (in the masculine sense) with their words. What they ARE saying is this:

“Assuming the man in question doesn’t have a significant amount of social proof, wealth, or isn’t extremely good looking, then I want him to at least be taller than me.”

You Need To Be Taller Than Her

So that’s what you need to focus on in order to looksmax. The truth is that 9 times out of 10, you need to be notably taller than she is, as women feel more secure and physically comfortable when they’re with a man that’s taller and stronger than they are.

But you definitely don’t need to be 6’0, or 6’4 unless the woman is particularly tall herself (and even then there’s plenty of exceptions to the rule, trust me).

Here’s what to do:

If you’re under 6’0, start wearing shoes that have a good heel on them already. Usually this will be boots, or bigger trainers, and it will add an extra inch to your height. If you’re under 5’10, then in certain social situations, I think you should wear shoe lifts within these boots/trainers, if you’re really looking to looksmax.

Shoe Lifts

A lot of guys have a problem with this, but here’s a reality check:

Women have been doing this for a long time now – heels, make up, push up bras etc. They know the rules of the game. While most men are just clueless as to how competitive it is. It’s especially important under certain social scenarios. For example; first dates, weddings, parties, being in a club or bar where everyone is standing, and you’re directly being compared to other men.

You want to get every advantage you can get, and good shoes + shoe lifts can give you an extra 1-3 inches to your height.

If you’re 5’8 – 5’10, this could give you an extra 1-3 points boost in your overall ‘looks score’. If you’re below 5’8, it could give you more than 3 points, especially if you’re a decent looking guy who’s in good shape.

4. LooksMax Your Style

Improving your style isn’t going to make a huge difference if you’re either obese, or really really short. So if either of those apply to you, make sure you’re attacking #2 and/or #3 on the list first.

But if you’ve got the other areas sorted, then your style can really amplify your overall look, especially if you’re relatively chiselled, and you’ve got a good physique.

Fitness comes first. Then style is used to amplify your strong points (whether it’s your face or your physique).

It’s no good having a fitness model level physique, and then wearing baggy clothing, and zero accessories. You want to show that shit off. It’s like keeping a Ferrari locked up in your garage 24/7 – makes zero sense.

Here’s an example of a style transformation from a normal guy (check out Will Freeman’s SMV article here):

And this is on a NORMAL guy.

If you’ve got a really good physique, with really strong grooming, a tan, and a nice watch, this stuff becomes significantly more powerful. (The guy above has no physique, no tan, poor grooming etc.)

If you’re a ‘normal guy’, this can add 1-2 points to your overall ‘looks score’. If you’ve got a great physique, you’re looking at 1-3 points.

The secret is to wear very fitted clothing (probably more fitted than you feel comfortable with at first), with colours that look good for you and your skin colour. Read sites like Well Built Style to get some good ideas.

LooksMax Conclusion: What Can You Expect?

Hopefully this article has given you an objective analysis of what you’re capable of, even if you’ve got below average genetics.

Unless you already score very highly in one of these areas, you need to work on ALL of them. There’s probably several things you can do to looksmax your face, your body, your height and your style.

Working on all four is how you can transform from a 3 to an 8. Yes it takes work in order to successfully looksmax, and it takes time.

But here’s what an average man (5’10, skinny fat-body with 17% body fat, average face, average/scruffy style) could expect within a couple of months, being an objective 5/10:

• Add 1-3 inches to his height, making him 5’11-6’1. (This is an overnight result, although I would do this gradually if he was looking to add 3 inches. He doesn’t want people asking too many questions.)
• Transform his style (this is an overnight result too, although the full benefits won’t be seen until he transforms his physique).
• Max out his grooming with the help of multiple stylists. (This can be done within a couple of months, although the full benefits won’t be seen until his face becomes more chiselled).
• Max out his tan with the help of melanotan (if he actually needs it), and some good ol’ vitamin D. (This can be done within a couple of months, although the full benefits won’t be seen until he becomes more jacked and more chiselled.)

The height boost will immediately make him a 6/10 to most women, and then the style + grooming + tan will put him at a 7/10 to most women.

He probably won’t become an 8/10 to most without getting chiselled and/or jacked. Getting to low body fat with a good physique and good height are the real ‘power strategies’ that do the heavy lifting, and then style, grooming, and a deep tan simply max out your looks as far as possible.

In terms of the longer-term stuff, he would:

• Build an elite physique which he would show off through his style, with muscle fit clothes year-round (this physique would take 3-4 years to build – most men don’t have the discipline). It would also require him to get down to 10% body fat after the muscle is built.
• Max out his face, by getting as lean as he needs to get in order to look chiselled and handsome. Since his grooming, tan and style are already on point. (Getting down to 10% bf is enough for most men, and you could opt to ignore the physique and just maximise your facial aesthetics. Especially if you’re a naturally ‘bigger guy’). This would take 1 year or less, especially using OMAD with Phen Gold.

Either of these actions would take him up to an 8/10 to most women – this is the power of a successful LooksMax.

If he was disciplined enough to achieve both (and most men are not), he could even be a physical 9 to a lot of women, depending on his facial genetics and muscle insertions.

Now this is your average guy.

If you’re obese, you’ll likely get a 4-6 point boost by just losing all the damn fat. If you’re 5’6, you might be looking at 3-5 points if you really max out the boots, insoles, and muscle mass.

Every man is different, and every man needs to focus on different things.

But the common denominator is always hard work over time.

Do you Want To LooksMax?

Get on my email list ASAP. I’m constantly showing men new strategies to get jacked and get down to 10% body fat.

It’s what I do best.

Here’s the link (plus get lots of Intermittent Fasting freebies):

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