How to Achieve a Total Transformation (Ultimate Guide)

Hey everyone... I wanted to share a little guide I put together on how to go about a total transformation of both the body and the spirit... it’s been quite the journey...

Why even bother with the spirit, too?... It’s a question that lingers... sometimes just sitting there in the quiet moments... wondering about the essence of things beyond what we can actually touch or see...

The spirit... it just goes hand in hand with the body, doesn't it? They aren't separate things at all... they're one and the same. I remember being taught back in the 1980s that a strong spirit requires a strong vessel... a healthy body to carry it. Looking back on it now, after all these years, I realize they were absolutely right... they really knew what they were talking about...

It’s pretty rare, isn't it? To find someone who doesn't have a powerful spirit paired with a strong body... or even the other way around. And I'm not talking about those "quick fix" gimmicks you see advertised on every corner of the internet. Those things just don't exist... honestly...

Since I didn't spend my college years studying psychology, I won't try to get all clinical on you... I'll just say this: sports have honestly saved my life more times than I can count. I owe so much to that discipline... But look, it doesn't even have to be organized sports per se—it’s really just about staying active. Moving your body. Everyone needs it. Every single person...

I’m not about to stand here and toss out quick fixes for everyone... that just isn't my style. After all, even Jesus didn't just catch fish and hand them out to the crowds... he actually took the time to teach people how to go out and catch the fish themselves... it's about the process, really...

Look, I’m certainly not Jesus, nor is that anything I’d ever actually want to be... but I figured I’d just lay it all out here for you. I’d much rather share what I think you can achieve on your own than have you go paying some high-priced consultant an absolute fortune... because once you walk out that door after their session, you're left with nothing if you weren't paying close attention to every single word they said or wrote... and honestly, why pay for that?

Honestly, when it comes to training... there’s really no point in even typing this out... if you don't have the fundamentals down, you're just spinning your wheels. You either need to find someone who actually knows their stuff or just hire a coach... it's that simple. I can't even begin to explain how vital it is to master those four big lifts—bench, deadlift, squat, and military press... doing them with proper form is everything. Once you've truly internalized those movements and they become second nature... everything else just falls into place much easier... But getting to that level of automation requires constant, steady work... so the brain and the body can finally develop that intuitive habit of just... entering the movement...

Regarding this whole situation... there really isn't some magic trick or a special little shortcut that's going to teach you this. It’s just one of those things you have to face head-on. It’s absolutely vital...

It’s just like... imagine a doctor who finally finished med school and is now moving on to their surgical residency, right? But instead of actually being in the OR, they're just staring at a screen... learning everything through a monitor without any actual supervision from a seasoned surgeon who's been doing this for decades... It just doesn't add up, does it...? Seems a bit pointless...

Well, at the end of the day... everything I’m about to lay out here isn't exactly groundbreaking news. Anyone who spends any real time in the gym or follows the fitness scene already knows this stuff inside and out... most of it is common knowledge by now. But, still... I just really hope that whoever happens to stumble upon this might take a few things to heart and apply them to their own routine... maybe it'll help them finally hit those goals they've been chasing...

These are just some general pointers... they might not work for everyone, but for most people, they tend to hit the mark. This really applies to adults who are 30 or older. For those guys and girls still in their twenties, the rules are a bit different—it’s pretty simple, really... they’re basically running on pure biological chemistry at that age, which lets them get away with a lot more than someone hitting their 30s, 40s, or even 50s could ever dream of...

Alright, let's start by looking at our actual need for nutrients...

So, we’ve got our proteins... then there are the carbs... and finally, the fats...

If you're looking to build some serious muscle, you’ve got to talk about protein... It’s essential. Think of amino acids as the literal bricks used to construct our bodies—everything from the muscles themselves to our skin and even our nails... So, how much do we actually need? Well, it really depends on what kind of training you're doing, but let's assume everyone following this thread is chasing that perfect physique—you know, that ideal ratio between waist, hips, arms, and legs... That’s the essence of bodybuilding. And hey, don't get the wrong idea, ladies—bodybuilding isn't just about getting bulky and massive... it’s more about symmetry and creating an aesthetic illusion... For those aiming for that, I’d say aim for at least 2 grams of protein per kilogram of lean body mass... As for where to get it? Your best bets are milk, eggs, and meat... simple as that...

Carbs are always such a tricky subject, aren't they... I mean, why is that? Well, I suppose it’s because everyone reacts to them so differently. It isn't like we all have the exact same energy requirements, especially when you consider how different our jobs and daily activities can be... some people are running marathons while others are sitting at a desk in Midtown all day. If you're looking to pack on some muscle mass, there should probably be some kind of guideline... maybe aiming for about 50 to 100 grams more carbs than protein to really see those results... It's a bit of a balancing act, really. As for the best ways to fuel up? You can't go wrong with the classics: rice, potatoes, and good old-fashioned oatmeal... simple, effective...

Listen, don't go running away from fats... they're actually essential. Honestly, one of the most frustrating things you see on grocery store shelves these days is all that "NO FAT" or "LOW FAT" nonsense... just pure consumerist marketing traps. You need fat. Your hormones won't even function properly without them. It’s really just about being smart about how you consume them, that's all... I usually aim for some right before bed—maybe a handful of almonds, for instance—or during lunch, or even paired with proteins after a morning cardio session. And olive oil? A huge yes. If you can swing it, spend a little extra and find some high-quality, artisanal oils from local farms out in California or maybe some small-batch producers in the Mediterranean imports... trust me, there is a world of difference between those and the cheap stuff you grab at a massive supermarket chain like Walmart...

When should you eat which macronutrients?

Right when you wake up, just some water plus a B-complex vitamin... Why the B-complex? Well, the body really loves its nervous system. Just make sure to pick reputable, high-quality brands. Back in the day, you could tell a good company by whether they used glass bottles instead of plastic, though... that rule doesn't really hold true anymore.

If you’re doing fasted cardio in the morning—which is honestly best for oxidation and torching fat—then after a session like that, you definitely don't need anything fast-acting, since you haven't really depleted your stores yet and the goal is fat loss. So, proteins and fats are the way to go. For example: cottage cheese and scrambled eggs.

Now, if you're doing weight training (though I wouldn't recommend heavy lifting for everyone due to the spine...) then naturally, you'll want to hit those proteins and fast carbs afterward. Think whey protein and raisins.

But if the goal is just staying healthy and mobile without any immediate ambition to change your body composition, then stick to slow carbs plus protein. Like oatmeal with egg whites.

Let’s say after that meal, you head out for a workout with external weights... what should you eat then? Something easily digestible protein, like chicken breast, paired with a high-insulin, fast carbohydrate, maybe white rice or potatoes.

The meal following that one should be something that digests more slowly while still being high quality. Ideally, you'd have beef and slow carbs, like brown rice or sweet potatoes.

That last meal of the day MUST be proteins and fats. Almonds and low-fat cottage cheese. It's perfect. Testosterone and growth hormone are produced while we sleep at night, so we have to give them a nudge... and we provide that nudge through healthy fats.

Vegetables? Tons of them. Salads, cabbage, kale... as much as you want.

Fruit? Sure—but just like with fats, you have to be smart about it.

Honey? Yes—but again, be smart.

Are we eating well and training four to five times a week, yet still struggling with that bit of extra fat we want gone?

Here is how you handle it.

The first step is to completely eliminate all junk food and sweets. All white sugar and pasta.

The second step would be adding brisk walking to your training repertoire. In the morning, fasted. Start with 30 minutes every other day, and progress by adding 5 minutes every week. Once you reach 60 minutes of brisk walking every other day, if you really want to push it, you can add another day or two. Keep your heart rate between 100 and 130 bpm. The goal is oxidation and fat burning without wasting muscle or overtaxing yourself. The only thing you're allowed to ingest before this training is black coffee. No sugar, no salt, not even a tiny splash of milk or any of that other stuff. If you want it to work, you have to follow the rules. Still, it’s probably best to drink half a liter of room-temperature water (definitely not cold) and just get moving with that walk. Personally, I think it's better to save the coffee as a pre-workout for your weight sessions.

The third step is not to decrease the weights, volume, or intensity of your weight training.

The fourth step is to implement carb cycling. My advice is to have 2 high-carb days, 2 medium-carb days, and 3 low-carb days. What does that mean? Well, on days when you have heavy workouts (like deadlifts or squats), designate those as high-carb days. You can divide the rest however you like. There's no point in me calculating everything and writing it all out for you... there is plenty of info online, just do some research.

Ketosis?

Honestly, I don't know what to say. It works, of course it works, but... I like being strong, and I believe most people do too. And that's nearly impossible without carbohydrates. Not to mention that the keto diet isn't quite as harmless as carb cycling, which is simple and yields quick results.

Losing 10, 15, or 20 pounds in a day or two, listening to those "whooshing" sounds while you run, cutting out salt and all that... don't play games with your health and your organs. Leave that to the professionals (and even for them, it can be devastating).

Supplements? Yes and no. They won't make a massive difference, but they can certainly make a massive difference in your wallet. If you decide to go for them, choose quality brands (which means spending $100 or...$67 Maybe once a month, or two if things are going exceptionally well... ) Just stick to whey, B complex, chelated zinc, magnesium, Vitamin C, and Omega-3 if you aren't eating fish twice a week. And by fish, I mean fresh catches from the Atlantic coast, not that canned stuff from the supermarket. Creatine? If you're a responder—it's a fantastic supplement. It works. Drink plenty of water and 5 grams after your workout should be more than enough. Take a break every two or three months from all the supplements... just give your body a little breathing room to clear out all those artificial nutrients.

Alright, those were some general guidelines... let's get a bit more specific now.

Are you about 5'11", weighing around 175 pounds, with thin arms, a bit of extra padding on the stomach and hips, legs that lack definition, and shoulders or glutes that don't really pop?

You fall into the toughest category for bodybuilding—skinny fat. But hey, it's totally fixable.

First off—cardio, no. Well, not the kind of cardio you've probably been doing until now. Brisk walking (like I mentioned above)? Yes.

Second—bulking or cutting. In my opinion, that’s pretty individual because no two "skinny fat" people are the same, and everyone arrives at that physique differently. Generally speaking, I’d say focus on building muscle while losing the fat. Now, some might argue that's only possible for beginners, but honestly, anyone who can't squat at least 250 to 330 lbs or deadlift 330 to 400 lbs is still a beginner in my book... there's so much room to grow. So, smart cardio (brisk walking) plus weight training 4 times a week. An upper/lower split—Monday/Tuesday and Thursday/Friday.
Why this way? Because of the muscle. Muscular people have faster metabolisms. It's just simple math.
Your diet needs to be anabolic and free from bakeries, sweets, and I might even go as far as saying milk. Even though milk is incredibly anabolic, it carries a lot of calories.
Aim to get stronger, not necessarily bigger. There's a difference.

You’ve spent your whole life fighting just to put on a few pounds... you have that incredibly narrow waist, thin wrists, maybe you're standing 6'3" and weighing about 155 lbs. You don't have much of a stomach, but then again, you don't have any abs either. It’s easy to push you around, and you probably find yourself hitting the restroom twice a day without fail. You are most likely a pure ectomorph. Now, let me be clear, very few people fall into the neat little boxes of being purely endomorph, mesomorph, or ectomorph—just like how people aren't strictly sanguine or choleric types... it's usually some kind of mix, BUT there really are those specific individuals among us...
So, what's the move?
Try a Push/Pull/Legs split three times a week, load up on carbs and protein, and keep fats around 10%. Skip the cardio entirely during this mass-building phase, get plenty of rest... honestly, if you can squeeze in a 30-minute afternoon nap every single day, that would be ideal. Cut out caffeine and all stimulants completely. And of course, just like for everyone else—get rid of the bakeries and all that sugary stuff TOTALLY. Though, occasionally, some junk food might even be helpful. JUST OCCASIONALLY...

Then there are those who have carried extra weight since they were kids, and no matter how hard they try, it just won't budge. You feel like you eat less than everyone else, yet you're still too self-conscious to take your shirt off at the beach. You often hit phases where you crave heavy or sugary foods and feel like you'll pass out if you don't eat... you're maybe 5'9" and 195 lbs, you're strong but slow, your digestion is sluggish, and sometimes you go two or three days without a bowel movement? You are an endomorph.
How do you get back on track?
Weight training five times a week with higher volume and intensity, plus some cardio—like brisk walking—three to five times a week. Bump up the protein, cycle your carbs (definitely scale them back since they don't seem to agree with you), keep fats to a minimum, and COMPLETELY ELIMINATE ALL JUNK FOOD, SWEETS, AND BAKERY ITEMS. Start adding tons of leafy green vegetables to your diet; they'll keep you full longer and they're great for your digestion. Don't try to be someone you're not. You'll never have the frantic energy of an ectomorph or the natural athleticism of a mesomorph, but you are the perfect type to look powerful and imposing (and you'll feel that way, too) because you pick up mass so naturally. As much as you might envy the skinny ectomorph, believe me, he's probably envying your raw strength... and just because he's naturally thin doesn't mean his body fat percentage is lower than yours. For you, coffee is actually a great supplement.

Just remember, Homo sapiens was designed to move, to work, to create things. Sports might not solve every problem in your life, but they can certainly help us become and stay healthier, more cheerful, and better versions of ourselves in every sense... industrial food, pollution, the constant influx of a thousand different vaccines (we really only need the ones that were standard decades ago...), our high-stress lifestyles, the delay in reaching adulthood (how can you really reach maturity when you graduate college at 23 or 24 and can't find a decent job for at least another ten years, unless you're a sailor, a conductor, or a doctor...), infertility issues in many young couples (mostly men these days, since fertility and testosterone are plummeting due to all the factors mentioned above), the distorted view of intimacy through pornography, poorly defined roles and responsibilities within marriage which leaves women feeling frustrated while men hide behind screens playing video games or obsessing over the neighbor (the Peter Pan syndrome)... children without a healthy future, parents staring at their smartphones while their kids beg for attention, depression, anxiety, various mental health struggles...

Sports can mitigate or at least lessen all of that. I've seen beautiful success stories from people who turned to running, boxing, lifting, swimming, or triathlons... simply because they realized the old way of living wasn't going anywhere. And today, they are so much happier and more fulfilled...

Turn toward sports, turn toward movement. You don't need to pack on 220 pounds of muscle, you don't need fancy titles, and you don't need a salary north of $150k a year... Sports are pure. Whatever you put in, that's what you get back. You can't buy results. And you certainly can't buy health.

Even if it doesn't solve your problems, you'll become a better person regardless. I guarantee it.

Solid summary, nice work!

Barba, thanks so much!

Thanks for putting in the work.

You’ve condensed so much useful info here that someone just starting out can find the right path immediately, and even those with some experience can clear up a few lingering doubts.

The road is long, though. It’s a total trap for anyone who wakes up on May 1st, books their hotel, and expects to see visible results by the first summer.

Sure, you might see something by summer, but we're talking about next year... and anyone who accepts that reality from the jump won't have any issues staying on track. 👍.

Honestly, the main reason I even bother posting on Reddit is because I’ve been trying from day one to show people there’s really only one right way to train if you actually want results... but then you always get those trolls popping up—whether the mods deal with them or not, it doesn't matter much—or just people commenting who clearly haven't a clue what they're talking about.

So, you kind of have to hold your ground and be assertive—which I hate doing, because a true athlete shouldn't be an egoist, though being a bit hot-headed when fighting for something is just natural—just so people can see the bigger picture. But honestly, it's almost irrelevant... I mean, someone might have a Master's or a PhD, but without actual EXPERIENCE, they don't have anything beyond mere theory. You need life experience first, then athletic experience. A degree is just a little extra on top of all that.

I bet even back at your university, you didn't care much about hearing lectures on hull stability or the angle of a ship's bow until you actually stepped onto the deck, grabbed a sextant, or had to calculate an ETA—it’s only then that everything finally clicks together.

That’s just how it works... those of us who are a bit more mature, we get it.

The problem nowadays is the internet. It's as much of a blessing as it is a curse. My mentor back in college used to tell me: "Back in my day, if I were working toward a Master's and then a PhD, it would take years because information was hard to find... but today, people spend years on it not because they lack info, but because there's too much of it, and you have to struggle to pull out what's actually relevant."

And that is the absolute truth.

I really hope this opens someone's eyes so they can get moving and actually do something good for themselves. There.

But for that, you need both experience and education.

I suppose I should add a psychological aspect here, which I think is just as vital to the entire process. While what you wrote isn't necessarily incomplete, there is one element you mentioned you haven't fully studied yet—the mental side. In my experience, that’s often what actually makes the difference between sticking with it or just quitting.

From what I've observed since I started working out and shifting my lifestyle, the most important thing is realizing that this is a way of living. Many people have this misconception that fitness is just a straight line from point A to point B, and once you hit the goal, you're done. The whole "getting ready for summer body 2020" mantra basically translates to, "I'm going to lose this gut so someone notices me on day one at the beach, and then I'll just party and overeat until next summer." But really, it should be about making it a lifestyle, just like you suggested.

First off, you have to set your goals. Before that, though, it might be wise for a person to actually get to know themselves—to understand their own limits and motivation levels. And if they decide to jump in, they should probably just start. Even a messy start is better than nothing. This is where support becomes incredibly important. For me, trying to go it alone never really worked. It might work in the short term, but I only started getting quality feedback on what to adjust and how to mentally approach my training and progress once I started working with a trainer. Of course, they help lay the foundation, but at the end of the day, the person doing the work is the main character.

And honestly, it doesn't even matter if someone wants shredded abs, more strength, or just to feel better in their own skin. If someone is happy doing light aerobics twice a week, that's great. You get out what you put in, and that's perfectly fine. One shouldn't get discouraged if results aren't immediate, even if they aren't doing everything perfectly (and I'm not talking about bad form that leads to injury), because any activity is better than none. Progress can still happen simply through the body gradually adapting to physical exertion.

The goal is to train the brain so that being physically active—even the hard parts—feels natural, rather than something you have to argue with yourself about for weeks just to get your butt moving toward the gym. Eventually, with enough conditioning, the brain will actually crave that activity, and amidst everything else life throws at you, the person will naturally look for ways to stay active.

Larry Bishop89, I’m right there with you on all counts.

Now, look, I don't make my living in the fitness industry, but I really do feel that anyone just starting out should probably hire a personal trainer for maybe three months or so... just enough to nail down the fundamentals before they fly solo.

There are plenty of great trainers out there who don't even need a massive social media presence to prove themselves... people just know who they are.

Anyway, like I was saying—I totally agree with everything you laid out.

EDIT:

The reason I say that is because, for instance, Captain is such a valued member of this sub-community. He’s got his goals, sure, but he’s realistic... he knows he’s pushing toward fifty and that quality of life tends to dip as the years pile up. He’s just trying to find that balance between backyard BBQs, a few beers, and hitting the gym. He admits he’s just a regular guy made of flesh and blood. I love that. Nobody has time for those "know-it-all" types.

For me personally, sports gave me this sense of persistence. I wasn't always that driven, but there are days when you're just absolutely spent after a competition... or even just after basic training where you're pushing heavier and heavier weights until the barbell actually starts to bend... all those sprints, all that running, all that conditioning... eventually, you just develop this stubborn streak. You just refuse. No way. Give it your best shot, but you aren't breaking me. And that's when the grit kicks in.

And that mindset... it eventually bleeds into every single part of your life. Something isn't working in your marriage? Let's fix it. Trouble with a close friend, feeling a bit listless? Let's tackle that. Failing a huge exam at college? Well, no way. There's no God above won't let you try a million times if that's what it takes to pass... Money's tight and bills are due? No problem, I'll just pick up a second job.

No giving up, no apathy, no standing still. It’s something that builds up on those mornings when you're out on a long-distance run and your quads are absolutely screaming from the soreness... but you don't stop, because you know your opponent is out there doing the exact same thing.

All of this can be applied metaphorically to fitness too. Of course, it shouldn't involve quite that much suffering, since fitness should primarily be about harmony and health... but I think you get my point...

@William Phillips4/">@@William Phillips4, quick nutrition question: any ideas for an alternative late-night snack that won't trigger night terrors? I guess that specific stuff isn't doing me any favors on my food list right now.
Is Whey okay?

If you want to sleep through the night, you need something slow-digesting and fatty for satiety, plus some protein for muscle recovery.

Whey absorbs way too fast; taking it on its own in the evening isn't really the move.

In my opinion, mixing low-fat cheese or cottage cheese with whey, pairing tuna with olives, or just hitting some whey with almonds works fine.

Matthew Johnson30, the Captain gave you some solid advice there, aside from the whole thing about the whey. You should probably try to steer clear of using that as your final meal of the day.

Maybe give casein a shot instead... everything else sounds pretty spot on though.

If you can get your hands on some high-quality canned tuna and some real, top-tier extra virgin olive oil—like the good stuff you'd find at a premium Whole Foods—you'll be set... honestly, I don't think there's a healthier pre-sleep meal in the entire US than that combination.

I know casein digests way slower than whey, but I've never actually pulled the trigger on ordering some.

Maybe it wouldn't be such a bad idea to grab some and use it for my last meal of the day.

William Phillips4 - you're spot on about how spite and pure persistence play out in everything you do, not just when you're hitting the weights.

mellowraven8 said:I know casein digests way slower than whey, but I've honestly never pulled the trigger on ordering any myself.

Maybe it actually wouldn't be such a bad idea to grab some and save it for that final meal of the day... just to see how it goes...

Well, you gave Matthew Johnson30 some solid advice there—you should probably stick to your own guns too...

Just keep things clean. Minimize the processed stuff... almonds and plant-based options are great... really easy...

And if someone just can't deal with the plant-based route, then a scoop of casein powder is a pretty decent fallback...

Since I've been getting quite a few questions in my inbox and, honestly, I just don't have the bandwidth to reply to everyone individually, I decided to expand this guide here a little bit more...

Just a reminder, I'm mostly addressing folks here who are over the age of 30...

We generally deal with three body types: endomorph, ectomorph, and Mesomorph. Natural endomorphs are the ones we all remember from elementary school—the kids who were always a bit on the heavier side. Natural ectomorphs were those skinny, lanky kids who could eat anything and stay thin... and then you have the natural Mesomorphs, the ones all the girls in school had crushes on: fast, strong, athletic, they just seemed built for sports...

Of course, nobody is strictly just one type, but the dominant one really matters. An endomorph is never going to be a top-tier long-distance runner, and an ectomorph is never going to be setting powerlifting records. A Mesomorph is basically "perfect"—they can do it all. They might not be the absolute best at any single thing, but they are exceptionally good at everything. You don't see them very often in nature. A Mesomorph is, say, Mirko Filipović. How many fighters do you know who look like that and possessed that specific blend of strength, speed, and explosiveness during their prime? Not many...
Ectomorphs are your elite long-distance runners. Endomorphs are your heavy lifters...

People will tell you it’s all down to diet and training (which is true to an extent), but even if Frank Zane took all the anabolic support in the world, he could never achieve the mass of Francka Columba... simply because he's an ectomorph...

Shorter guys usually look "better" than tall guys, at least in photos. They have shorter levers, making it naturally easier to move heavier weight and pack on width during strength training. When you're 6'3" and only 175 lbs, it's a whole different struggle...

Don't believe everything you see online... lighting, filters, camera quality, angles... there are a hundred things that can mess with your perception...

The foundation of everything is calorie intake. A deficit if you want to lose weight, a surplus if you want to bulk up (gain strength). Figure out where you sit in life using the tests I mentioned above, decide what your goal is, and head toward it. Using MyFitnessPal and tracking calories is mandatory...

Now, while calories are the foundation, that only takes you so far. If we're talking about looking truly great—that "beach look"—then we have to start playing around with different variables. Personally, I think carb cycling is one of the best tools for that. I'll pull some examples from YouTube that sound intelligent to me. Just keep in mind, every person is an individual, and everyone needs to figure out which macronutrients they need and when. If they can't figure that out themselves (and let's face it, 99% of people can't)... well, you'll have to pay someone to do it for you. It's a bitter truth...

Example:

https://www.youtube.com/watch?v=tD7K2_U5w



What's the best exercise for biceps? Bench press, deadlifts, pull-ups... basically any compound movement. But does that hit the biceps directly? No. And it shouldn't. There is no such thing as a strong man with weak squats and a weak bench. That would look ridiculous. Imagine a guy with chicken legs, massive biceps, and tiny pecs. How is that even possible? The body develops uniformly; what genetics gives us is the foundation, and after that, we build upon it by playing with different training and nutrition variables...

Which strength training method is the best? In my opinion—5/3/1. Just Google it...

If you don't want raw strength but you want muscle—that's Bodybuilding. I didn't come from a bodybuilding background, and I don't like to talk about it too much, but you can learn a lot about nutrition and that style of training from those people...

Mind-muscle connection (for advanced trainees) and other schemes:

- covers everything, sometimes top-tier bodybuilding advice. Watch it all. He talks about weights and muscle engagement...



Supplements? I wrote earlier what I think you should take, but I didn't mention Vitamin D3 (which has a huge impact on hormones). If you aren't getting enough sunlight—and I don't mean just ten minutes a day—then take it. Which brand? I've always been a fan of brands like Nature Made or similar high-quality options. Don't mix vitamins and minerals together... don't buy everything in a single pill...>

Do these smart scales—you know, the ones that claim to track body fat percentage, water weight, muscle mass, all that junk—actually mean anything at all?
Sometimes the numbers they spit out just feel completely off base.

mellowraven8 said:I know casein digests much slower than whey, though I haven't actually ordered any myself.

Maybe it wouldn't be such a bad idea to grab some and use it for that final meal of the day.

For me, casein was a massive game changer. It helped me fix my late-night junk food habit since I have a major sweet tooth; you can make something that tastes like a decent pudding to satisfy those cravings before bed. In my opinion, it's top-tier...

It’s kind of depressing going back through Zeiov's old posts and his whole system for body types. I can't even tell what I am anymore. 😁 Probably just skinny fat.

William Phillips4 said:You're 5'11", weigh 175 pounds, have thin arms, a little bit of fat on your stomach and hips, legs that lack muscle, and zero shoulder or glute definition
?
You're basically the worst possible build for bodybuilding—skinny fat.

You've spent your entire life trying to pack on weight, you've got a super narrow waist and tiny wrists, you're 6'3" and 165 pounds. No belly fat, but zero abs either. You're easy to push around and you're hitting the bathroom twice a day. You're most likely a pure ectomorph.

You've been overweight since you were a kid, and no matter what you do, the weight won't budge. It feels like you eat less than everyone else, yet you're still too embarrassed to take your shirt off at the beach. You probably deal with those intense cravings for greasy or sugary junk food and feel like you'll pass out if you don't gorge yourself. You're 5'9", 200 pounds, strong but sluggish, have a slow metabolism, and sometimes go two or three days without a bowel movement? You're an endomorph.

Christian Nelson22 said:Do those scales—the ones measuring body fat percentage, water weight, muscle mass, etc.—actually mean anything?
Sometimes my readings just don't make any sense.

Not really...

If you want an actual, reliable body fat number, just get a DEXA scan.

Matthew Johnson30 said:Looking back at Zei's posts and how he categorizes body types, I'm honestly not sure where I fit anymore. 😁 I might just be skinny fat.

I suspect those categories reflect a snapshot in time rather than a permanent state. I was an Endomorph as a kid, then transitioned to Ectomorph from high school through my late 20s, and now I'm more Mesomorph. I don't think any of this is set in stone...

This describes me perfectly

Endomorph type (Santa Claus)

Most people who hit the gym hard but still struggle with their weight fall into the Endomorph category. Endomorphs tend to have a slow metabolism that makes storing fat way too easy. They’re usually—though not always—broad-shouldered with medium to large joints. Generally, they don't handle carbs very well, so a lower-carb diet is usually the move. White flour and sugar are especially dangerous for an Endomorph. You basically have to watch everything you eat for the rest of your life, which takes a massive amount of discipline and sacrifice. Diet alone won't cut it for an Endomorph; you have to train consistently. Sometimes you even need to cycle low-carb days with higher-carb ones just to kickstart that sluggish metabolism. It’s easily the body type that has to work the hardest to see any actual results.

Endomorph traits:

Naturally high body fat levels, large bone structure, heavy joints, shorter limbs (not always), pear-shaped physique, wide waist and hips, waist often wider than the chest, low energy levels, slow metabolism, good strength levels, carb sensitivity, responds best to high-protein diets, falls asleep easily and sleeps deeply, sees the best results from frequent, daily workouts.

It's all true (except maybe the part about short limbs and large joints, that's not quite right).
I gain weight incredibly easily and lose it incredibly hard (well, "lose" is a stretch—it requires a ton of effort, constant daily training, and barely eating anything).

I can't stop, and I can't indulge. If I overeat even once, it shows up immediately on my stomach and hips. That was my recent reality: I gained 6 pounds in 4.5 months despite working out—not 100% of the time, maybe 60-70%, which would actually be enough for most people.

I think the biggest difference is in digestion—my body manages to squeeze every last calorie out of whatever I eat.
It's actually a great trait for survival, but pretty lousy if you're trying to look good.😳