0. Get more rest. 8 hours of sleep a day minimum. This is non-arguable - 8 hours a day is scientifically proven to improve gains, testosterone, strength, endurance, and overall health

1. Eat more meat. 1lb a day minimum

2. Eat more eggs. 2 eggs a day minimum, ideally 4-6

3. Get more sunlight. Open your blinds, go outside for a walk every fucking day. No excuses. You need Vitamin D. Additionally, take 10,000 IU vitamin D daily. The supplements still need sunlight to work, but you need less sunlight if you take supplements

4. Stop drinking alcohol. It kills your gains

5. Masturbate a maximum of once a week. Not one day a week, one orgasm per week

6. Stop consuming processed sugar. All of it. No excuses. Stop eating shitty foods, stop drinking energy drinks, stop drinking soda.

7. Stop consuming caffeine. Caffeine kills your gains, damages your digestive tract and thus lowers the nutrients and proteins gained from eating

8. Don't smoke. No weed, no tobacco, no stupid fucking zoomer pacifiers.

9. Look into high-intensity interval training. If you're on a treadmill, run at 6+ MPH for 60 seconds, and walk at 3 MPH for 60 seconds, for a total of 10 minutes. If you're a fat fuck and can't safely run, then walk briskly at 4 MPH for 3 minutes, and then walk slowly at 2 MPH for 3 minutes, for a total of 30 minutes.

10. Stop consuming seed oils. Replace your oils with butter, tallow (not lard) or clean olive oil as a last resort. Seed oils cause inflammation and reduce your bodies ability to heal itself, which slows down gains and testosterone production.

11. Exercise often. It's said that 250 hours of exercise will recomposite your body, and 1000 hours without exercise will make it soft. Exercising 1 hour a day, 5 days a week will make your body look different in one year. 2 hours a day, 5 days a week will take half a year. 8 hours a day, 5 days a week will take a month and a half. Your pace, your choice.

You can start today, or keep making excuses.