Chimdi
@Muscle_Marvel
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Coach Marvel | Turning men into 'that guy' | If you want to get ripped before the year ends DM me 'Dream' for the free blueprint
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It took me 3 years to go from skinny fat to a Greek God-like physique.
I could've done it in a fraction of the time if I didn't make these 5 mistakes:
(You're doing at least two of them right now)
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Want a chest like this?
You can achieve it this year.
These are the only 5 exercises you need:
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OPEN THIS IF YOU WANT TO GET SIX-PACK ABS BEFORE 2024 ENDS:
(The only 6 exercises you need)
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The most controversial man on the planet...
Andrew Tate.
At 37 he is able to stay jacked and have record-breaking testosterone.
While working out from home and chain smoking.
Here are all of his (dirty) secrets:
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Chris Bumstead.
Arguably the best bodybuilder of all time.
Winning Mr.Olympia 5 times in a row while suffering from kidney disease.
Here are his best-kept fitness hacks you should know at one place:
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The most successful influencer of all time...
Mr. Beast.
He completely transformed his body in a few months.
40% body fat down to 20%.
All while still eating burgers and having nights out.
Here's how he did it:
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If I woke up skinny with low strength and endurance...
Below would be my top 7 exercises + diet plan to get back in shape in 90 days again:
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Low testosterone causes:
- Early death
- Ugly belly fat
- Feminine characteristics
Here are the exact steps to maximize your testosterone in 2024:
(No one is talking about the last one)
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You're a B1TCH if you don't train legs.
Let's blow them up with these 4 exercises (the only ones you need):
1.
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5/ Cbum's top 10
His top 10 exercises to build muscle as FAST as possible.
I. Squats
II. Deadline
III. Pull-ups
IV. Incline DB press
V. Seated shoulder press
VI. Close grip bench press
VII. Standing DB curl
VIII. Barbell row
IX. Hanging leg raises
X. Lateral raises
Enjoy :)
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97% of people who start working out never get jacked.
Why?
They can't stay consistent
But not you.
You will be part of the top 3% who GET the Greek God-like physique.
Because I'm giving you all my muscle building, fat loss, and accountability protocols.
And it's FREE for
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Want arms like these?
Arms that fill out your sleeves and catch everyone's attention?
Here are the only 6 exercises you need to achieve that in the next 90 days:
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1/ His diet
It's quite extreme.
He only eats once per day in the evening with restrictions.
- No breakfast
- No alcohol
- No fruits
Instead he focuses on:
- Steak + Eggs
- Vegetables
This diet is his key to stay lean and have high testosterone.
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OPEN THIS IF YOU WANT TO GET IN V-TAPER SHAPE BEFORE 2024 ENDS:
(The only 5 exercises you need)
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Are you skinny and want to become eye-catchingly big?
Here are the only exercises you need to achieve that THIS year:
(I'd bookmark this)
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13 push ups.
If you can do this - you're average.
What a pathetic standart.
It has never been easier to be a top 10% man.
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2/ Coffee + Water
Andrew is quite famous for this.
He advises 5 black coffees every single day.
Caffeine suppresses hunger and increases energy.
Additionally he drinks 8 LITRES (according to him) of water daily.
A perfect ‘supplement’ to Tate’s diet and workout routine.
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5/ No rest days
He doesn't take any rest days.
The same workout every single day no matter what.
This is something you should NOT do if you're building muscle as a beginner.
Take your rest days.
But since Andrew's training is focused more on endurance he CAN train daily.
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Spending 2h in the gym is stupid.
Less is more.
Focus on the INTENSITY of your workouts - not the duration.
In fact:
Training for too long increases cortisol like crazy.
And increased cortisol LOWERS your testosterone.
Are we making sense?
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3/ Cigars
His ‘signature’.
Tate emphasises that his
#1
secret to being shredded at his age…
Is the fact that he's a chain smoker.
Everytime he has a coffee he also smokes a cigar.
It's indeed proven that this increases T.
The other side effects can't be overlooked though.
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#1
mistake gym beginners make?
Not warming up.
"It's useless"
"It's cringe"
Trust me.
Now you think like that.
But when you get injured and can't train for weeks you'll regret it.
Don't make my mistake.
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1.1M people reached.
A community of almost 600 members.
10s of people helped 1on1.
And it's only been 2 weeks here.
Wait for what's next.
You're early.
Thank you all 🙏
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Materialism is the tax of the unhappy.
Chase achievements that actually matter.
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The best benefit of working out?
Yes - you build muscle.
Yes - you get more respect.
Yes - girls will chase you.
But the actual
#1
benefit is that you increase your SELF-WORTH.
No money in the world can buy that.
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Your family wants you to be strong and protective.
Reason enough to grind in the gym.
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6/ Steroids
Although he denies it - there's no actual proof that he isn't on roids.
Still - we shouldn't judge without having more details.
Andrew Tate.
Natty or not?
Let me know your thoughts in the comments.
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Muscle is built outside of the gym.
Not when you're training.
I started to become stronger and built a lot more muscle after taking rest seriously.
It's not cringe.
It's non negotiable.
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"I'm too tired to work out"
That's literally the solution.
Working out GIVES you energy.
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2/ Superfoods
So now that you've cut off the junk you can focus on implementing the RIGHT things.
Superfoods that will skyrocket your T:
Eggs
Honey
Ginger
Fatty fish
Red meat
Brazil nuts
Dark chocolate
Focus on eggs and red meat, eat those daily to maximise T production.
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This is crazy to see guys.
F*cking 41 bookmarks.
Didn't expect that amount of rapid growth.
100 this week?
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1/ Eat like a madman
Cbum emphasises the importance of training and resting hard.
But also the importance of eating - a lot.
No workout in the world will compensate for you eating too poorly or too little.
“It's the name of the game”
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Being:
- Unfulfilled
- Exhausted
- Embarrassed
Can all be fixed by packing on some damn muscles and getting lean.
Fill out your frame.
You'll fix 99% of your problems even money cannot solve.
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Fitness isn't just about what you should do.
But more about what you should NOT do.
Understand?
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3/ Rest
Or in other words:
Sleep.
The - according to Cbum -
#1
aspect of health and recovery not just for your muscles.
- 8h a night
- Stress management
- No food 3h before sleep
- No phone 1h before bed
Simple.
There's no excuse not to do it.
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Fitness is a money 'cheat'.
- Eating healthy is cheap
- Sleeping more improves work
- Muscles earn you more respect
All of these will indirectly make you more money.
If you're the type of guy who doesn't care about his fitness...
Then at least do it for your wallet.
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"But Elon Musk also doesn't work out!"
This might be the dumbest excuse I've ever heard.
Elon Musk is worth $200B+
He's bringing us to Mars.
And what are you doing to compensate for being out of shape?
Stop the cope my friend.
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Equipment this equipment that...
This supplement or that supplement...
F*ck all that.
Especially if you're just starting out
Get yourself in the gym.
Hit those workouts.
You don't need thousand dollar equipment in the beginning.
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‼️ Giving away free consultations ‼️
If you want to:
- Lose fat
- Build muscle
- Become healthy
All without even having to go to the gym or wasting $100s on supplements.
DM me ‘COACH’ and we'll hop on a free 1 on 1 consultation.
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Who the hell came up with the idea of 'dirty bulking'?
Eating Pizza and McDonalds to build muscle 😂😂
You are what you eat.
Take it literally.
If you put junk in your mouth you'll end up BEING junk.
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Being jacked doesn't qualify you to become a fitness coach.
The rabbit hole goes deep.
You have to dig up the ROOTS.
Few will understand.
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Struggling with losing fat?
Then implement this ONE thing to make fat loss EASY:
Intermittent fasting.
Only eat in a 8h window.
No breakfast.
No food 4h before bed.
Easy.
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Feeling like skipping the gym?
Then do this:
SHOW UP and tell yourself you'll only do one set.
That's it.
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Liked this one?
Then you don't want to miss out on future value bombs.
Follow
@Muscle_Marvel
to get ripped in 2024.
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5/ Semen Retention
7 days of abstinence increase your testosterone by more than 200%.
Studies have proven that it can even go to 400% after 3 weeks.
Semen retention itself doesn't build more T in your body.
It frees up the already existent one in your body.
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What making progress in the gym actually is:
"What hurts today makes you stronger tomorrow"
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The older you get the harder it'll be to build muscle.
So the best time to start working out was yesterday.
But the second best time is TODAY.
Don't wait.
You'll only make it worse.
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In fitness...
There's no 'one size fits all solution'.
Sure you can try all these routines online.
But in the end, you'll see THE MOST progress if you tailor the routine to YOU.
Everyone is different.
If anyone tries to sell you 'their routines'.
Then run.
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Disclaimer:
Much of the advice given is NOT scientifically supported.
Use it at your own risk.
This Thread serves to give you insights, nothing else.
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Money. Cars. Women. Designer clothes.
Nothing will make you 'him' if you're still fat.
Try to prove me wrong. I'll listen.
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The reason for you not being where you want to be is:
1. You didn't exactly nail down WHERE you want to be
2. You didn't figure out WHY you want to be there
Answer these two questions.
And your life will change. Trust me because I did it.
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Too many fitness coaches overlook this one aspect:
Maximizing testosterone.
They give you everything but the
#1
growth accelerator.
The higher your testosterone the faster and more muscle you'll build.
That's why it takes me max 90 days to get you in shape.
Not 2 years 😂😂
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2/ Form
Reps ≠ Reps
10 half-assed ones won't lead to any muscle growth.
Full range of motion.
Squeezing your muscles.
This is how you have correct form.
It's either do it best or not at all.
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4/ Compound movements
These are the best exercises to do if you're starting out with building muscle.
Compound movements target multiple muscles at once - leading to more growth.
You can go (and should) HARD on these.
For Cbum’s top exercises…
Keep reading:
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Poison is everywhere.
Poison in the form of FOOD.
The problem?
It doesn't kill you in an instant.
It'll eat you from inside slowly - without you having a direct effect.
Watch out what you put in your mouth.
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Boys we got the check mark.
Heard if you pay Elon - he treats you well.
NEVER been more pumped to create before.
Let's run this shit up.
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7/ The
#1
exercise
There is also an exercise that has shown to be the BEST for increasing your T…
A compound movement for 6 sets of 10 reps with 80% intensity.
Not optimal to build muscle. But huge for increasing your T.
Implement it into your workout.
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1/ Cut off the junk
With junk I mean:
Drugs
Fast food
Processed food
It's obvious…
When you still do these you CANNOT optimise your testosterone.
Tackle this first.
Then move forward...
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"You have black man genetics"
Ok cool.
Even if that's true...
Is that a reason why you shouldn't train?
Exactly - NO.
Get the f*ck up.
Building muscle is the same for everyone.
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If you have:
- A floor
- Money for food
- 30 - 60 minutes a day
Then you have more than enough to get in shape.
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I get it...
You think 'tracking' is useless.
But fitness is SCIENCE.
And science can only work with DATA.
What doesn't get tracked doesn't get improved.
Don't be lazy.
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Getting the attention of beautiful girls...
Being respected by other men...
Walking around with full self-confidence...
All these can be achieved this year.
You just have to want it enough and take the necessary steps.
Are you going to be one of us?
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Going on vacation is no excuse not to train.
"But I got no gym over here"
Yes - but you have a floor...
And you can't tell me there's nothing around you to pull yourself up from...
Progress in the gym is 90% cutting excuses.
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Want to get bigger?
-> Bulk and do heavy resistance training
Want to get lean?
-> Start fasting and implement more cardio
Figure out what you want.
And then act accordingly.
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You ain't going to impress anyone with your ego lifting.
Maybe a 60yo treadmill grinder once in a while.
But definitely not your gym crush 😂😂
Choose the weight that FITS you.
You're in the gym to build muscle - not to impress others.
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Want to increase your testosterone SIGNIFICANTLY?
Then focus on these 3 things:
- Lowering stress
- Eating 4+ eggs a day
- Getting sunlight every day
You'll be unrecognizable in a few weeks if you stick to these.
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Most fitness consultings only burn your time.
- Flooding you with information
- Zero accountability support
- Not tailoring anything
Straight up throwing you into a water full of sharks hoping you somehow survive.
Simple. Effective. Proven.
That's what you want.
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If you want to improve your diet then start SMALL.
You have been eating junk every single day for years...
How can you expect to instantly switch to a full clean diet?
Restrict yourself step-by-step.
You got nothing from getting frustrated and falling back to zero.
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How can you expect to make progress in the gym...
If you don't even have the BASICS straight?
- 3l+ water per day
- 1.6-2.2g protein/kg per day
- Training hard and consistently
Forget all the fancy stuff if you don't nail those 3 above.
Master the basics.
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This is my first post on X.
I doubt it'll get much traction.
But everyone starts somewhere right?
- Instagram
- Youtube
- TikTok
Wasn't different when I started there.
Now it's time to conquer X as well.
I'm Coach Marvel.
And addicted to making fellow men JACKED 🫡
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1 week on X.
150+ followers.
300k+ people reached.
More bookmarks than likes on posts.
Nothing feels better to see so many people resonate with your message.
Thank you all and stay tuned for more 💪
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‼️ Giving away FREE consultations ‼️
Usually priced at $200+
If you want to:
- Lose fat
- Build muscle
- Become healthy
All without even having to go to the gym or wasting $100s on supplements.
DM me ‘COACH’ and we'll hop on a free 1 on 1 consultation.
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There is no 'best' universal workout routine.
The BEST routine is the one that works the BEST for YOU.
What works for Sam Sulek might not work for you.
That's why you need an expert in your corner who can tailor everything to YOU.
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4/ Stress levels
Stress = Cortisol
High Cortisol = Low T
Low Cortisol = High T
Learn to manage your stress, and your testosterone will skyrocket.
Some good ways to do that:
Deep breathing
Cold showers
Meditation
Also make sure to not overwork or overtrain yourself.
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Liked this one?
Then you don't want to miss out on future value bombs.
Follow
@Muscle_Marvel
to get ripped in 2024.
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