Tell me what you eat, and I will tell you who you are. — Jean Anthelme Brillat-Savarin
What do you think has more effect on your physique: Dieting or working out? If you guessed working out, you couldn’t be more wrong!
According to previous research [1, 2], reducing body fat has a much bigger impact on attractiveness than increasing muscle mass. Eating the correct amount of macronutrients (protein, carbs, and fats) is vital to maximizing muscle growth [1].
Planning your nutrition is of utmost importance if you want to reach the ideal physique in the least amount of time. If you want to take years to get there, no worries. The fun is usually found in the journey rather than the destination.
If you'd rather achieve the ideal male body in the shortest amount of time, this section contains equipment and supplements that reduce the time it takes to reach the ideal to months instead of years.
Step 1: Get your supplies
Not everyone can afford to purchase supplements or equipment, so stick to the ones listed under “things you need.” They’re the only necessary items to ensure you reach the ideal in months, not years.
The items listed under "highly recommended" have been shown in the scientific literature to help speed up your progress noticeably, but they are unnecessary. The effectiveness of each supplement is listed below so you can decide whether or not to get it.
Besides the research on each of these supplements and equipment devices, the beta-testers ensured that all the products linked below were vetted for quality, effectiveness, and price-to-performance ratio.
The details on each supplement, such as when to take them, how to use them, and how much of each one you need, will be covered in the not-so-far future. For now, ensure you have (or ordered) them before lifting.
Please note that all the recommended products are Amazon associate links that help pay for this website. And lastly, if you don't have an Amazon account, look up the product name in your web browser to locate and/or purchase it.
Things you need
Highly recommended
Optional
Supplement Criteria
All these supplements have passed these four checks:
Additionally, these specific recommendations were made to work together!
Other supplements like BCAA’s haven't been shown to have the same return on your money as these supplements [1, 2], so they have been left off the list.
Step 2: Download a calorie-counting app
In the nutrition section coming up, you'll use a calorie-counting app to ensure your progress is as fast as possible. You can track your calories on paper, but that's a ton of work.
For this guide, it's recommended that you track your calories through a free app called "Nutrionix Track" (not sponsored or affiliated; it just worked the best). Click one of the links below to get it:
To set up your Nutritionix account, follow these steps:
- Open Nutritionix on your phone after downloading it
- Create your account
- Then click on "Notifications" and turn on all options
- Make sure you allow notifications for Nutrionix
You can also use MyFitnessPal if you already have an account or other preferred calorie-counting app. Just make sure that you have one of these apps on your phone!
Step 3: Get your smart scale app
The recommended smart scale above comes with a handy app that shows you tons of useful information, such as your muscle mass, body fat percentage, and, of course, your body weight change over time.
To download Renpho (the app that comes with the recommended scale), click either link below:
Like "Nutrionix Track,” this guide isn't affiliated with this app or any other recommended app. After a few hundred rounds of feedback from previous users—as well as the input of beta testers—we pick the best apps to use without any connection to the parent company.
To set up your Renpho account, follow these steps:
- Open the Renpho app after downloading it
- Set up your account
- Then, under the “My Account” tab, click settings
- Find “Measurement Reminders” and create one at the time that you wake up
- Make sure notifications are allowed for Renpho
If you already have a smart scale, use the app with it. If, for whatever reason, you cannot purchase a smart scale, know that you can still reach the ideal physique! Do not stop just because you don't have one.
- Step 1: Get your supplies
- Things you need
- Highly recommended
- Optional
- Supplement Criteria
- Step 2: Download a calorie-counting app
- Step 3: Get your smart scale app
2. Time Until Ideal 4. Health Prep