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why and how to be jacked?

why be jacked?

  • you look great when naked
  • you look like a beast in the office, metro, club, cafe.
  • you farm aura wherever you go and in whatever you do
  • your wife and kids don't consider you a gooner (in my opinion)
  • also you live longer

how to be jacked?

being jacked requires a good hold on 3 things:

1. sleep

sleep is the simplest and most effective hack to improve and win in life. that "2am" or "whole night" grind is a show-off. successful ones wrap their day at 11pm and wake up at 7am.

sleep tips i follow:

  • sleep before 11pm
  • sleep as much as you need (8 hrs in my case)
  • wake up at 7-730 am
  • dim the lights of the room
  • no coffee after 2pm
  • finish dinner at least 2-3 hrs before getting into bed
  • a light walk before sleep.
  • obv no phone. or any screen before sleep.
  • follow the circadian rhythm.

personal bias: i consider sleep more important than nutrition and exercise. because the mind functions well only when it has had a great sleep. so if sleep itself is fucked, you'll neither be able to exercise nor eat properly.

2. nutrition

arnold didn't become arnold by eating momos dipped in mayonnaise.

your body is all about what you eat.

nutrition tips i follow:

  • no smoking. no alcohol. gutka? PLEASE.
  • no junk. once in a while is okay.
  • 4 litres of water every day.
  • protein intake = body weight x2
    • MB whey protein
    • oats
    • grains like moong and chana
    • eggs and curd
    • sattu (roasted gram flour)
    • (i don't eat meat)
  • other supplements i take
    • creatine: 50mg/day
    • multivitamin
    • fish oil
    • magnesium glycinate
  • eat home/self-cooked food
  • eat fruits.
  • avoid packed stuff
  • learn to eat the label of any packed thing you eat.
  • avoid sugar as much as possible (i take max 2-3 teaspoons per day)
  • avoid anything that contains a very high amount of sugar like cold drinks, syrups and shakes.
  • avoid unhealthy fat
  • don't eat/drink anything hot in a plastic container
  • before eating outside, check the hygiene of the staff and how they're serving. bare hands? a big NO.
  • avoid drinking water where lots of people drink. always carry your own bottle
  • follow science. know what you're eating and the science behind it. chatgpt is free.
  • stay away from churan, jadi booti and other random ahh padarth that some random ahh uncle, baba or relative suggests.
  • keep learning new things and keep improving your diet.

3. exercise

sleep and nutrition are the pre-requisites of getting jacked.

exercise is the main character here.

exercise tips i follow:

  • join a gym
  • workout 6 days a week
  • 1-2 hrs of workout every day
  • correct posture first, weights later
  • big no to ego-lifting
  • only lift the weight that you can do min 10 reps with
  • avoid ppl whose whole personality is "i go to gym"
  • chase strength. aesthetics will follow.
  • don't load urself with unhealthy fat to "look jacked". your goal is "being jacked"
  • workout consistently
  • rest is when muscles grow, not while exercising. rest like a king.

these are the main tips and hacks i follow to stay healthy.

some extra philosophies:

i need money to stay healthy

yes. you need money to buy stuff but staying healthy in the long term is all about discipline.

i used to workout at the rooftop of my home when i was in my village that didn't have any gym.

i still used to avoid sugar, junk, smoking, alcohol.

i used to do everything that was possible at that time. even though i had no money.

when i started making money, i started spending more on health.

money is an add-on. not the core part of staying healthy.

there're countless rich people who look like a bean bag.

regular health checkups

when you start making money, do regular health checkups like blood tests, bp check and so on.

they help you know if something is going the wrong way before it creates a problem and you need to see a doctor.

last time i did a blood test and found my creatinine was 1.65 that is higher than the normal 1.5.

when i observed, i found i was drinking much less water (1-2 litres a day) that too while taking creatine, doing heavy workouts and living in a hot location.

i improved my habits quickly. and it went normal.

avoid visiting a doctor as much as you can.

make it fun

you don't have to do all the things from today itself. do it slowly. learn and gradually increase your alertness for your health.

like every other good aspect, health also compounds.

also this is a great piece of content on small habits on keeping your health in check.

will update when i learn new things.