its3lios

[its3lios]

I got new compression shorts, what do you guys think? ☀️

[its3lios]

I would like your help going full meathead. Would you help me out?

Absolutely, I can help you with that! Going "full meathead" typically means focusing on strength training and building muscle mass. Here's a straightforward guide to get you started:

### Nutrition

1. **Caloric Surplus**: Eat more calories than your body burns. Use a calorie calculator to estimate your daily needs and add 500-1,000 calories on top of that.

2. **Protein Intake**: Aim for 1.6-2.2 grams of protein per kilogram of body weight per day. Good sources include meat, fish, eggs, dairy, and protein supplements.

3. **Carbs and Fats**: Don't neglect carbohydrates and healthy fats. Carbs will fuel your workouts, and fats are essential for hormone production. Focus on whole foods like brown rice, sweet potatoes, avocados, and nuts.

4. **Meal Frequency**: Eat 4-6 meals a day to keep your metabolism high and ensure a steady supply of nutrients to your muscles.

5. **Hydration**: Drink plenty of water. Aim for at least a gallon a day, more if you're sweating a lot during workouts.

### Training

1. **Compound Movements**: Focus on exercises that work multiple muscle groups, like squats, deadlifts, bench presses, and overhead presses.

2. **Progressive Overload**: Gradually increase the weight, reps, or sets over time to challenge your muscles and stimulate growth.

3. **Workout Split**: A 4-day split is a good starting point. For example:

- Day 1: Chest and Triceps

- Day 2: Back and Biceps

- Day 3: Rest

- Day 4: Shoulders and Abs

- Day 5: Legs and Calves

- Day 6 and 7: Rest

4. **Rep Range**: For strength and size, stick to the 6-12 rep range. Go heavier for lower reps and lighter for higher reps.

5. **Rest**: Take at least one rest day between working the same muscle group. Sleep is also crucial for muscle recovery and growth.

### Supplements

1. **Protein Powder**: Convenient for hitting your protein goals.

2. **Creatine**: Helps increase strength and power output. Aim for 5 grams a day.

3. **Pre-Workout**: Can provide an energy boost and increase focus during workouts.

4. **Multivitamin**: Ensures you're getting all the necessary micronutrients.

### Lifestyle

1. **Sleep**: Aim for 7-9 hours of quality sleep per night. This is when most of your muscle recovery and growth occurs.

2. **Consistency**: Stick with your plan. Results take time, so don't get discouraged if you don't see immediate changes.

3. **Track Progress**: Keep a log of your workouts and measurements. Seeing your progress will motivate you to keep going.

[its3lios]

Pathetic bisexual submissive slut who wants nothing more than to be roughly used by multiple doms at once until their holes are sore and their head is fuzzy and the only thing they can even think about anymore is eagerly worshiping whoever their doms tell them to.

[its3lios]

follow my twitter

[its3lios]

[its3lios]

Hope people at the gym don’t notice ☀️

[its3lios]

Week 2, something’s happening ☀️

[its3lios]

i need to deepthroat someone's son

[its3lios]

My butt felt extra squishy today, I had to share ☀️

[its3lios]

I told my mate I didn’t have time for him to come fuck me tonight so as a punishment he said I must be caged up for the next two weeks until he comes back from holiday 🤷🏻‍♂️☀️

[its3lios]

[its3lios]

Listening to this every morning like a good boy ☀️

TOTAL MINDFUCKKKKKK

[its3lios]

First day of reporting my progress, it’s not bad but there definitely is room for improvement, tag along if you want to follow my journey ☀️

Advice and comments welcome x

[its3lios]

For more follow @xxstudsss

@dailydoseofxstud

@xxstudss

[its3lios]