Marley McBride
@marleysevo
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BUILT DIFFERENT Founders Circle October Lock-In — Build your elite body, 2x your energy, get in the shape of your life // If you're serious, apply here ↓
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Joined July 2022
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ALCOHOL IS A PSYOP
If you’re from
- UK
- Australia
- USA
- Spain
- Italy
- New Zealand
- Japan
- Belgium
- Germany
Your surroundings have brainwashed you
Believing alcohol is ‘normal’ and you should be doing it
Any time you want to socialise
You must poison yourself
Any
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Protocols for constant tiredness & fatigue:
• NAC
• Eggs
• Steak
• CoQ10
• Spinach
• Creatine
• 0 alcohol
• Vitamin D
• B complex
• Water 5L/day
• Himalayan salt
• Fix sleep apnea
• Lift 3-5 times/week
• Delay caffeine 90 mins
• AM sunlight 10-20 mins
No excuse.
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4K
After recovering from 10 years of alcohol abuse, I decided to go completely sober in 2023.
Here's every reason I could think of why you should do the same:
1. Having 1 drink a day can shrink your brain
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Of all the supplements you can take for: sleep, muscle, cognition, testosterone
the most effective are:
• NAC
• Zinc
• Sodium
• Glycine
• Tyrosine
• Caffeine
• Creatine
• Citrulline
• Carnitine
• Vitamin D
• L Theanine
• Tongkat Ali
• Magnesium
Anything you'd add?
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How talking with this 55-year-old man I met in the sauna
Changed my perspective on the state of masculinity:
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Life in Thailand.
Wake up.
Cold shower.
Kick out ladyboy.
15-20 minute walk.
Coffee shop Thai tea.
90-120 min deep work.
Greek yog + watermelon.
60-90 mins intense lifting.
120 mins client work at mall.
Thai massage, sun and sauna.
Go out and find tonight’s regret.
Repeat.
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@MindHaste
When the person isn't listening to you and wants to talk over you constantly.
Even worse they look at their phone mid-conversation
Immediate red flag.
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I've lifted weights for 10 years.
Here's everything I wish I knew when I started:
1. Avoid alcohol.
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I've been in the gym 10 years.
Here's every training tip I could think of:
1. Quit alcohol.
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'Bro I'm taking 400mg Mag Glycinate at night why aren't I feeling anything?'
You're still severely deficient, that's why.
Fix this you'll see your headaches, anxiety, chronic pains magically disappear
Here's how to fix Magnesium deficiency (without taking 200 pills):
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The US Supplement Industry is worth $35.6 billion.
Here are the only ones I recommend.
• Zinc
• NAC
• Shilajit
• Glycine
• Creatine
• Tyrosine
• Vitamin D
• B complex
• L Theanine
• Vitamin K2
• Tongkat Ali
• Magnesium
• Coconut Oil
Anything you'd add?
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Maximise diet for appearance, testosterone & cognition:
Morning-
7am
• Greek Yogurt
10am
• Eggs
• Fruit
Midday-
1pm
• Ground beef
• Onions
• Rice
4pm
• Salmon/fish
• Potatoes
• Peppers
Evening-
8pm
• Sirloin steak
• Plantains
• Halo top
Eat this you'll be ELITE.
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Hey motherfucker.
Get more sunlight.
Take more Creatine.
Eat more watermelon.
Lift more weight.
Approach more women.
Get more sleep.
Sniff more Glycine.
Take more walks.
Have more saunas.
Drink more water.
Eat more eggs.
Smile at more grannies.
Do more motherfucker.
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3000 days ago, I entered the gym a shy, scrawny boy.
I promised myself I'd work every day until I completely changed my appearance.
I had:
• no education
• trash genetics
• no results for years
If I can do it, you can do it.
Bro this is what showing up gets you
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Every lesson I've learned on fitness and muscle-building after 9 years of training:
1. Drinking alcohol:
• destroys your gains
• ruins your sleep
• makes you fat.
It's the single worst thing you can do.
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The best tools I’ve found for burning fat:
1. Eggs
2. 5L water
3. Limit cardio
4. Walk after meals
5. Reduce alcohol intake
6. Track calories, micros + protein
7. Sleep at the same time every night
8. Don’t say ‘I’m dieting’ say ‘I don’t eat junk’
Being fat is a choice.
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Timeline of the average man:
Age 20 - handsome, slim, broke
Age 30 - less handsome, less slim, still broke
Age 40 - ugly, fat, still broke
And a man taking action:
Age 20 - handsome, slim, broke
Age 30 - handsome, jacked, less broke
Age 40 - Chad, YOKED, wealthy.
You choose.
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@imodernman
Last line says it all.
No child should ever have to go through that
And no self-respecting man should touch her again.
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Maximise diet for appearance, testosterone & cognition:
Morning-
7am
• Greek Yogurt
10am
• Eggs
• Fruit
Midday-
1pm
• Ground beef
• Onions
• Rice
4pm
• Salmon/fish
• Potatoes
• Peppers
Evening-
8pm
• Sirloin steak
• Plantains
• Halo top
Eat this you'll be ELITE.
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@ramit
• Giving yourself the best physical and mental health
• Having plentiful time in your day for family and people around you
• Saying fuck it and deciding to go on vacation for a month to somewhere new
• Living below your means because you have nothing to prove
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Few years ago I was completely addicted to booze, getting blackout 3-4 times a week, taking drugs, passing out in bars, didn't care for my life.
Woke up today and clocked I'm over 2 years sober.
Wild.
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‘Bro I literally have 0 interest in women’
Let me welcome you to my little friends
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How I'm naturally doubling my testosterone in 2023:
• No porn
• 0 alcohol
• Muay Thai
• No seed oil
• Healthy fats
• 12% bodyfat
• Whole foods
• Lower stress
• Less screens
• More sunlight
• Lift 3-5/week
• Avoid plastics
• 7-8 hours sleep
• Speak to female.
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Since coming to Thailand my life has changed forever.
The difference between here and the west is insane.
Here's what life's like in Thailand:
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@FitFounder
Sacrificing 70% of your life to someone else's dream
And the other 30% to your local brewery's.
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1 year ago, they decriminalised weed.
Now it's been called the Amsterdam of Asia.
Here's what happened to me from smoking the jazz lettuce in Thailand for 60 days
(and why I've quit):
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Here's everything I would do to cure my depression without SSRIs or antidepressants in 14 days.
BOOKMARK THIS.
1. be alone.
long walks in nature. stare at the wall. eat meals in silence.
2. stop drinking alcohol
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More than 73 million people go to the gym.
But most of you will never have a good physique.
Here's what you need to actually build muscle, confidence and get shredded this summer:
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Testosterone 101
• Eat eggs
• Quit porn
• No alcohol
• No seed oil
• Lift weights
• AM sunlight
• Lower stress
• 8 hours sleep
• Body fat <15%
• Walk 10k steps
• Speak to female
• >0.8g protein / lb
• Avoid pineapple pizza
Going on TRT before these? You're a clown.
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Glutathione is the MASTER antioxidant of your body.
How to supercharge your gut, energy and brain with this one insane nutrient:
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few game changers for my testosterone.
1. quit alcohol.
2. eggs.
3. <15% BF.
4. sleep 7-9 hours.
5. tren.
6. MORE healthy fats.
7. vitamin d.
8. walk 10,000 steps MINIMUM.
9. AM sun light.
11. reduce xenestrogens.
12. train hard. rest harder.
13. steak.
14. flirting w/women IRL.
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The most productive morning of your life:
5am
No alarm
8 hour sleep
Cold exposure
20 min sunlight
Salt water + NAC
20 min meditation
Synth wave playlist
Schedule day's tasks
Quick 'GM handsome'
Lion's mane + Rhodiola
20g protein + Yerba Mate
4 hours focussed deep work
Welcome.
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I started drinking at 13.
By 15 I was drinking 5 times a week.
July 2022 I quit and now I'm 18 months booze free.
Here's 45 reasons why you need to join me in going sober all 2024:
1. Having 1 drink a day can shrink your brain
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December 4th.
My gym's fucking empty now.
Literally me and a handful of guys.
SAME guys who were there in the peak of Summer.
Everyone other cunt's gave up again
Waiting for January 1st.
I promise you'll NEVER make it like this.
If you're training today.
I'm proud of you.
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I’ve eaten eggs every day for the past year.
The results:
Jacked, handsome, rich, bench 400 and sleeping with 10s
All because I eat eggs.
I’m convinced they give you superpowers.
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Here's my step-by-step system on how I will to stay jacked and lean whilst travelling this Summer:
1. Drink 3-5 cans of Coke Zero every day.
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I’ve eaten 1825 eggs in the past year.
The result:
Jacked, rich and sleeping with 10/10s
All because I ate eggs.
I’m convinced they give you superpowers.
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@SaveYourSons
I worked with this guy, about 40, who had the bottom guy's legs
He'd never stepped foot in a gym and had one the worst diet I've ever seen
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People call me boring.
But I fucking love routines.
Doing the same shit.
Every day.
Over and over.
Same wake up.
Same clothes.
Same food.
Man I've lifted weights daily for 9 damn years.
These are the foundational pillars of my life.
And THAT'S when the game becomes easy.
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@FitFounder
Treadmill sucks so hard, too easy to give up and count the clock
Go run outside and you'll have no option but to finish the run or you'll never get home
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In the last 3 years I've transformed my presence, attraction and physique.
But if I could start again
Here’s every piece of knowledge I'd use to get there in months:
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Everything I'm doing to naturally increase my testosterone levels.
• No porn
• 0 alcohol
• Be happy
• Muay Thai
• Meditation
• Healthy fats
• 12% bodyfat
• Lower stress
• Walks in sun
• No junk food
• Lifting heavy
• Avoid plastics
• 7-8 hours sleep
• Speak to
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Everything I've learned on building an elite body after 9 years of training:
1. Stop drinking alcohol.
• it destroys your gains.
• it ruins your sleep.
• it makes you fat.
It's the worst possible thing you can do.
2. The Big 3 (SBD) are overrated.
3. Get in the sauna
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117 million people use an Apple watch for fitness.
But most are stuck with a podgy belly and love handles.
Here's 9 fitness apps that'll save you hundreds of hours in the gym
(and make you jump off the couch):
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7 easy steps to get in better shape than 98.8%:
1. Walk 10k steps/day
2. Stop drinking alcohol
3. Lift weights 3x a week
4. Eat 1g protein per lb bodyweight
5. Blueberries, watermelon, mango
6. Drink 4L water/day
7. Sleep 7-8 hours
Stop overcomplicating something so simple.
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How to be the average man in 2023:
• Ugly
• Pot belly
• Never lifts
• Office bitch
• Hates women
• Begs for approval
• Drinks 5 times/week
• Eats pineapple pizza
• Worships the news
• 250 Testosterone
• Addicted to porn
• College debt
• 0 muscle
• Pale
Pathetic.
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The carnivore crowd won't like this.
But potatoes are practically medicine.
They hydrate you,
They have antioxidants,
They fill you like crazy,
They're packed with potassium,
They're easy on the stomach,
They help you when you're ill,
They give you fibre, b vitamins,
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So many men will:
• watch porn
• never exercise
• have no purpose
• eat complete shit
• drink every weekend
But not understand why their life's shit
It’s no wonder half the male population are having 0 sex in 2023
This is a golden era to transform yourself and get ahead.
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I'm 25.
At 22 I hated myself and my appearance.
Today I've never felt more happy and confident.
Here's a note to myself of all the things I wish I'd known 3 years ago.
==thread==
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2023 is going to plan.
• Tanned
• Grateful
• Build tribe
• More jacked
• No chasing ass
• Sleep 7-8 hours
• Travelling the world
• Increase testosterone
• Morning focussed work
• Read, write & walk every day.
This is what I'd do if I 'made it'
So why not do it now.
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The Elite Day Formula:
Morning:
• Fruit
• Water
• Protein
• Sunlight
• Exercise
• Meditation
• Cold exposure
Evening:
• Long walk
• No phone
• Socialise
• Reading
• Journal
• Sauna
• Steak
Repeat this daily and expect to become a superhuman.
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My non-negotiables for mental health:
• 1-2 gallons of water
• 20 minutes meditation
• 7-8 hours sleep per night
• 3-5 days weightlifting/week
• 30-60 min walk every evening
• 80% healthy whole-food always.
There’s no better tool for your mind than elite physical health.
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Timeline of the average man:
Age 20 - handsome, slim, broke
Age 30 - less handsome, less slim, still broke
Age 40 - ugly, fat, still broke
And a man taking action:
Age 20 - handsome, slim, broke
Age 30 - handsome, jacked, less broke
Age 40 - Chad, YOKED, wealthy.
You choose.
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Lifting weights is hard.
• No one respecting you is hard.
Quitting alcohol is hard.
• Wasting your potential is hard.
Uncomfortable situations are hard.
• Regret on your deathbed is harder.
It's always gonna be hard
So stop being lazy and do something about your life.
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I'm convinced fruit doesn't have the same calories as other foods.
I eat basically as much as I want whilst staying lean and have so much more energy.
Absolutely crazy people think a carbless / fruitless diet is the way to go.
True superfood.
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Timeline of the average man:
Age 20 - handsome, slim, broke
Age 30 - less handsome, less slim, still broke
Age 40 - ugly, fat, still broke
And a man taking action:
Age 20 - handsome, slim, broke
Age 30 - handsome, jacked, less broke
Age 40 - Chad, YOKED, wealthy.
Your choice.
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Journal.
Quit porn.
Lift weights.
Ignore news.
Sleep 7-8 hrs.
Delete socials.
Walk every day.
Everyone can do these for a better quality of life.
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My life when skinny:
• Bullied
• Alcoholic
• Disrespected
• Always anxious
• 0 female attention
My life after getting jacked:
• Elite mental health
• Highly respected
• 300 days sober
• Internal peace
• Heads turn
Building a great physique WILL change your life.
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Lift heavier. Read more. Walk further.
Delete Tik tok. Stop slouching. Drink less.
Eat steak. Write more. Speak louder.
Risk more. Climb Everest. Ooze different.
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You should be reverse-norming.
• 9-5
• Stay in
• Eat shit
• Mortgage
• Never train
• Finance car
• Watch porn
• Save money
• Hate women
• Go to school
• Binge Netflix
• Drink alcohol
• >15% bodyfat
• Worship news
• Never improve.
Completely reverse this norm.
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At a party last night and it happened again.
Everyone obsessed with how I don't drink.
'bUt WhY dId YoU sToP ????'
Motherfucker
If you need me to explain the benefits of stopping drink we got some serious work to do.
At least know it and be in denial lmao
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At 22 I hated myself.
Addicted to booze.
Anxious all the time.
Couldn't even get hard.
Now at 25 I'm 18 months sober and never felt better.
A note to myself of all the things I wish I'd known 3 years ago:
==thread==
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In November 2021 I was down bad, lost and anxious:
• living in a box
• making $16.83 per day
• addicted to porn and alcohol
Then I failed my Master's degree.
Here's my story
(and how 2 words changed everything):
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1 daily goal
2 GALs water
3 saunas/week
4 sessions lifting
5 hours outside
6 whole eggs
7-8 hr sleep.
The original 'Testosterone stack'.
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20 quick sentences on how I got jacked and shredded whilst travelling.
1. Drink 3-5 cans of Coke Zero every day.
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Alcohol isn’t just for a night.
It disrupts everything for DAYS.
Drink Friday you lose your weekend.
Drink Saturday you fuck up Monday gym sesh.
There’s no magic reason you 'come round' in 24 hrs.
So drink every wknd that's about 40% of your life poisoned.
All for what?
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I’ve made some awful buys in health + fitness over the years.
But I’ve also made some bangers.
In no particular order
Here's every item, supplement and fitness hack I could think of
that's genuinely changed my life.
(most under $100)
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My non-negotiables for mental health:
• 1-2 gallons of water
• 20 minutes meditation
• 7-8 hours sleep per night
• 5 days weightlifting per week
• 80% healthy foods year-round.
Notice how these are all physical improvements
Your physical health IS your mental health.
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ok guys.
been speaking to a lot of you who resonate with my feelings on alcohol and want to get off it for 2024.
so here's a heart-filled post on my thoughts, struggles and journey with booze after 15 months sober.
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The happiness hack:
• No alarm
• No socials
• Sun + walk
• 40g protein
• Yerba flowin
• AM gratitude
• Purpose 'work'
• Lift big weights
• Steak rice & fruit
• Hike sauna steam
• More purpose work
• Only 3pm do whatever
Repeat.
Carve your day like you already won.
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In FIVE words or less.
What's the most important trait a man needs if he wants to see his 20s as successful?
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The cure for 99% of bros having a bad day:
60 mins lifting.
20 mins sauna.
Cold shower.
Better than sex. Better than drugs.
Walk out on Cloud 9 and your brain waves kick into overdrive.
Elite vibes.
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@Wealth_Pill
Starting your day with good habits shapes the entirety of your day.
Stay away from the phone and pick up the book
Shit things, shit day.
Good things, good day.
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The most underrated hacks to become an elite man.
• ass
• NAC
• salt
• eggs
• sleep
• water
• sauna
• protein
• sunlight
• walking
• creatine
• hot-cold
• no alcohol
• L-theanine
• magnesium
• juicy quads
• lifting heavy
• no phone nights
• no pineapple pizza.
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You struggle with mental health because you neglect physical health.
Any time I feel shit I’ll:
• leave phone at home
• go hit the weights
• take a long walk
• sit in the sauna
And legit can’t remember what was wrong after.
Looking after your body is a superpower.
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It’s fucking disgusting the so called doctors fob people off with SSRIs and antidepressants.
When we literally have the best medication available to us.
And guess what.
It’s mostly free.
Tell me the last time a doctor told you to do any of these:
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Me at 21:
• Fat
• Anxious
• Addicted to porn
• 0 female attention
• Drinking 5 nights/week
Me at 24:
• Purposeful
• 350 days sober
• Highly respected
• Elite mental health
• Travelling the world.
You don't need a 7-figure transformation to be successful.
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4
101
Dudes seriously underestimate how far off they are from a 6 pack
Like every fat gym bro believes they’re exactly 10 weeks out from shredded to the dome
‘Yeah bro im little fluffy but wait til I finish this bulk I’ll drop those few lbs and be ripped’
My brother
You are about
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7 easy steps to get in better shape than 98.8%:
1. Walk 10k steps/day
2. Stop drinking alcohol
3. Lift weights 3x a week
4. Eat 1g protein per lb bodyweight
5. Blueberries, watermelon, mango
6. Drink 4L water/day
7. Sleep 7-8 hours
Stop overcomplicating something so simple.
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Chris Bumsted built some of the most alien quads of all time..
Using the Smith machine.
But sure, machines are trash bro
MACHINES ARE CHEATING BRO.
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The best fat burner → muscle
The best pre workout → 8 hour sleep
The best supplement → steak and eggs
The best mental health → elite physical health
The best confidence booster → high testosterone.
Getting jacked will solves 99% of your problems.
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My thoughts on the state of the fitness industry at the moment.
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At 13 I started drinking 3-5 times/week.
But being from the UK it was normal.
Now after 10 years of battling alcohol
I’m over 250 days sober.
Never felt more:
• Vibes
• Energy
• Happiness
Or confidence in myself.
Without doubt-
This is everything alcohol ever promised.
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Why do you expect a better life doing the same shit as everyone else?
You'll be rewarded for:
- taking risks
- training neck
- avoiding alcohol
But 99% won't do these things
Why?
Cos you won't see results for months, fuck maybe years
See? This is how you become the outlier.
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November.
Winter season.
Time to fucking grind.
Nutrition on point.
Training on point.
Big things to come before end of 2023.
Set your goals.
Strap in.
Bareback them to smithereens.
Grand rising.
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The average 22-year-old man:
• Fatigue
• Lethargy
• Avoids risk
• Low sex drive
• Low self-worth
• Low muscle mass
• Low sperm count
• Erectile dysfunction
• Low ejaculate volume
The cause?
Testosterone's plummeted 40% since 2000.
You see it?
They. want. you. weak.
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Unpopular opinion:
Fitness influencers like V Shred, Mike Chang, Chloe Ting have done more for obesity
Than getting people fit.
Gimmick workouts. Unrealistic expectations. Feeding BS.
To build muscle - progressive overload
To burn fat - calorie deficit.
That's literally it.
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Put down your phone.
Leave your house.
Go for a long walk.
Reach a local cafe.
Get a nice meal.
Sit and people watch.
Think about life.
Eat your food slow.
Show appreciation to the staff.
Leave and walk some more.
Breathe deep and full.
Watch your headspace transform.
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7 easy steps to get in better shape than 98.8%:
1. Walk 10k steps/day
2. Stop drinking alcohol
3. Lift weights 3x a week
4. Eat 1g protein per lb bodyweight
5. Blueberries, watermelon, mango
6. Drink 4L water/day
7. Sleep 7-8 hours
Stop overcomplicating something so simple.
8
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100
bro.
no better way to start this.
this week i've somehow managed to amass 8,000 fucking followers.
so this is gonna be a big reflection on how I managed to go from an anxious, alcoholic kid
to getting here.
firstly
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The 10 simple steps I’m using to get shredded for summer.
1. Coke Zeros
2. 3 walks/day
3. 300 cals deficit
4. Veg every meal
5. Drink no alcohol
6. Liquid egg whites
7. 7 hours sleep/night
8. 1.5-2 gallons of water
9. Train the same as the bulk
10. >1.2g protein/lb bodyweight.
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The hacks to become an 'elite man'.
• 4-6 eggs
• 5L water
• 8hr sleep
• clear skin
• the sauna
• no alcohol
• good teeth
• meditation
• 5g creatine
• juicy quads
• AM sunlight
• orthotropics
• 180g+ protein
• no social media
• broad shoulders
• no pineapple pizza
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You're going to waste your life.
If you always let your fears dictate you.
I had this realisation at the start of 2023.
Here's how going solo travelling cured my anxiety and changed my life:
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TOP MEN’S HEALTH SUPPLEMENTS FROM MY PERSONAL EXPERIENCE:
• NAC
• Glycine
• Tyrosine
• Creatine
• Carnitine
• B complex
• Tongkat Ali
• L-Carnitine
• Magnesium
• L-Theanine
• Lion’s Mane
• Cod Liver Oil
• ZInc + Copper
• Vitamin D + K2
Any others you recommend?
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The most impactful creator on introspection and reflection:
Dickie Bush.
Reading his content for the last 10 months I'm 10x more actionable, intentional and accountable.
And now I use a simple 15 question checklist to improve daily.
Here it is (for you to steal):
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2. Alcohol doesn't give courage. It kills it.
3. It's not just '1 night'. You'll regain around 10+ years back of present life
4. When speaking drunk, literally no one's listening to you
5. The balance of good and bad bacteria in your gut microbiome is disrupted
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