Hello

[jjdiet]

Hello,

New to this forum.

I need some tips for looksmaxxing and healthmaxxing.

What are the essential nutrients and supplements I need to take?
Is there a certain diet that covers these?
If so, would meal prep be viable?
What are foods that need to be avoided? (Other than processed food, sugar, and seed oils of course)

Any facial exercises for face fat loss?

Right now I'm doing an Upper/Lower split, but is there a more optimal routine for the gym?
I go 4-5 times a week.

Thanks in advance.

 

[Randomized Shame]

Welcome to the forum. I hope you enjoy your stay.

1. It depends what your body needs, really. It depends on your current diet and your goals. In most broad blood tests, they will test a bunch of aspects of your blood that would include vitamins, your lipid panel, and so on. In my opinion, the most important that you can easily get at any drug store is vitamin D, B12, B9 (folate), iron and protein powder. This is my opinion but you need to request a test from your doctor and/or pay for a blood test out of pocket and see what you need in regards of nutrients and dietary supplements. I know people like creatine powder but I haven't tried it. If you're eating properly and healthily, you probably wouldn't need most supplements as supplements are mainly used for people who struggle to get it in their main diets.

2. A LOT of people here will suggest the 'raw diet', or maybe it's called the primal diet. I'm personally not fond of it but it's a common suggestion you'd get. Personally I prefer a generic balanced diet (where it's about ratios of certain food types instead of eating or preventing specific foods), but instead of eating pre-packaged or processed food I would cook it at home instead. Just eat your fruits, veggies, eat meat when you can, beans, eggs, fish, yogurt, and so on.

3. It depends on what you would cook specifically. My recommendation would be to look up meal prep ideas as most seasoned cooks will explain what type of foods will set the best in the fridge for about 5 days after it's been cooked.

4. I'm personally not sure so someone else who's more educated on that could probably respond. There's some information about that kinda stuff around the site.

5. I personally like the Upper/Lower split, but it mainly depends on what will you keep you consistent long term. If you're working out all of your body parts consistently, then most 'methods' or ratios will depend on personal preference. 4-5 times a week is ideal so you're already doing good in that department.

 

[jjdiet]

Welcome to the forum. I hope you enjoy your stay.

1. It depends what your body needs, really. It depends on your current diet and your goals. In most broad blood tests, they will test a bunch of aspects of your blood that would include vitamins, your lipid panel, and so on. In my opinion, the most important that you can easily get at any drug store is vitamin D, B12, B9 (folate), iron and protein powder. This is my opinion but you need to request a test from your doctor and/or pay for a blood test out of pocket and see what you need in regards of nutrients and dietary supplements. I know people like creatine powder but I haven't tried it. If you're eating properly and healthily, you probably wouldn't need most supplements as supplements are mainly used for people who struggle to get it in their main diets.

2. A LOT of people here will suggest the 'raw diet', or maybe it's called the primal diet. I'm personally not fond of it but it's a common suggestion you'd get. Personally I prefer a generic balanced diet (where it's about ratios of certain food types instead of eating or preventing specific foods), but instead of eating pre-packaged or processed food I would cook it at home instead. Just eat your fruits, veggies, eat meat when you can, beans, eggs, fish, yogurt, and so on.

3. It depends on what you would cook specifically. My recommendation would be to look up meal prep ideas as most seasoned cooks will explain what type of foods will set the best in the fridge for about 5 days after it's been cooked.

4. I'm personally not sure so someone else who's more educated on that could probably respond. There's some information about that kinda stuff around the site.

5. I personally like the Upper/Lower split, but it mainly depends on what will you keep you consistent long term. If you're working out all of your body parts consistently, then most 'methods' or ratios will depend on personal preference. 4-5 times a week is ideal so you're already doing good in that department.

Thanks for replying.

I'm on a cut right now and want to do it the right way.

Are there any big side effects if I take those supplements without consulting a doctor? I'm already taking Magnesium, D3, and Zinc and I'm just taking the recommended amount what's written on the bottle.

I will look more into other threads. Thanks!

 

[Randomized Shame]

re there any big side effects if I take those supplements without consulting a doctor? I'm already taking Magnesium, D3, and Zinc and I'm just taking the recommended amount what's written on the bottle.

When it comes to taking vitamins, it depends on whether or not they're fat soluble or water soluble. Vitamin D3 is fat soluble, so you can in theory get Vitamin D toxicity, but it's rare and you'd have to take a lot. Vitamin B12 is water soluble so you would just essentially piss out whatever your body doesn't use. Vitamin B9, B12, iron and protein powder I wouldn't stress too much about potential side effects but always do your own research and always monitor symptoms. There's technically side effects to everything and anything can really happen.

 

[Wilk]

Hello,

New to this forum.

I need some tips for looksmaxxing and healthmaxxing.

What are the essential nutrients and supplements I need to take?
Is there a certain diet that covers these?
If so, would meal prep be viable?
What are foods that need to be avoided? (Other than processed food, sugar, and seed oils of course)

Any facial exercises for face fat loss?

Right now I'm doing an Upper/Lower split, but is there a more optimal routine for the gym?
I go 4-5 times a week.

Thanks in advance.

You are very polite