after watching this video you will have a four-step blueprint to build an aesthetic v-shaped body as fast as possible but let's be honest although you have already watched multiple videos on this topic you still haven't reached your dream body this is not going to be one of those videos in this video I'm going to cover the knowledge diet and exercises you need to go from skinny fit or fat to the ultimate aesthetic body this plan works for for every body type and any equipment starting with step one the Divine ratio already the great Leonardo da Vinci wondered what the ideal male body would look like and the conclusion he came to isn't far from what most women today prefer although much of female social media claims that a dad bod is the most attractive physique studies reveal a way different picture the most aesthetic physique that 90% of women prefer focuses on Broad shoulders a big chest and a wide back with a 1.6 to one shoulder to waist ratio to complete this look you should also include abs and arms into your workout but before I will show you how to sculpt this ideal physique with specific exercises in the last step we first need to cover the Second Step testosterone if you think this step isn't necessary you couldn't be more wrong so Focus studies show that high high testosterone levels increase muscle growth drastically by stimulating muscle protein synthesis on top of that increased testosterone production will lead to decreased fat Mass higher energy and more strength you have probably heard bodybuilders that use anabolic steroids say that they don't even need to train shoulders this is because increased testosterone levels have direct effect on the broadening of chest and shoulder so it is essential for a masculine Vaper to increase testosterone we will first need to understand how the body produces testosterone so we can then give the body what it needs to produce testosterone more efficiently this chart shows the pathway from cholesterol to testosterone in the body we will now split up this pathway into three sections so we can identify what the body needs to increase test production the starting point of testosterone synthetization is cholesterol which can be found in eggs raw milk liver and red meat the further conversion from cholesterol to testosterone in section 2 is done by enzymes these enzymes require minerals and vitamins like magnesium vitamin d and vitamin B6 to work efficiently and lastly you will need to avoid phytoestrogens and Seed oils like soy or canola oil I built bu a complete protocol anyone can use to get over 1,000 in of testosterone and grow taller get a more masculine face a wider frame and supercharged muscle growth by doing it it is one of the 20 ebooks and over 100 indepth videos covering everything you need to go from average to model tier looks inside Ascend Academy but before let's continue with step number three diet and supplementation you have probably heard it over a hundred times that diet is as important as training but this is false because diet is actually even more important than training let me explain if you train five times a week without the optimal diet you will have less results than training two times a week with the optimal diet so listen really closely the optimal diet for muscle growth contains eating 1.5 g of protein per kilogram of body body weight daily this means if you weigh 80 kg you will need to eat 120 g of protein daily this might seem like a lot but if you skip the processed food and go on a keto diet with only 20% carbs you will reach your recommended daily protein intake easily just focus on foods like steak chicken fish Dairy and eggs instead of a chemical pre-workout use 100% natural chillag Jeet mixed with Ging Ginger and lemon juice if you are post puberty black coffee will also work after training drink natural coconut water instead of something like Gatorade in order to replenish your electrolytes but your optimal Diet also depends on your starting point if you are over 10 to 13% body fat right now eat 300 kilo calories under your maintenance daily if you are skinny and need to bulk I always recommend only a lean bulk because a heavy bulk can up your hormones looks mood and health a lean bulk means eating 300 kilo calories more than your maintenance every day but always remember most important is to just eat Whole Foods and get enough protein now to the elephant in the room you are probably thinking about if you should take creatine or not I am going to be completely honest if your goal is to look as muscular as possible then yes you can take creatine but in my opinion you don't need it in today's day and age Fitness influencers have created the illusion that you need creatine to gain muscle however I personally didn't see such drastic differences that would make it worth the potential side effects although many people claim that creatine has side effects such as making your face look puffy all the time or causing hair loss I personally experience both these side effects but still David L takes cre creatine and his face isn't puffy so it might also be fine for you if you decide to take creatine 5 GS a day will be optimal the supplements I recommend to everyone are first 20 to 30 G of 100% collagen powder daily which contains 90% protein and secondly zinc magnesium and vitamin B six supplement for testosterone production and recovery but to recover you first need to train which leads us to the last essential step training I am now going to show you the full step-by-step workout routine to get the ultimate aesthetic body no girl can resist the body parts you will need to train are shoulders lats upper back arms chest and forearms you will do this by using the Arnold split developed by the greatest bodybuilder of all time but instead of one day of legs you will do cardio that trains your legs naturally produces growth hormone and makes you lean the best ones are cycling sprinting longdistance walking martial arts or swimming which makes your full protocol like this day one chest and back day two shoulders and arms day three legs day four chest and back again day five shoulders and arms the second time and lastly on day six optimal cardio before doing one full rest day save the video or screenshot it now to not forget this but now to the actual exercises you will start at whatever weight you can barely do three sets of eight reps and once you can do 13 reps on a weight level you will move on to more weight and then once you can do 13 of that weight again move on the next this is called Progressive overload if you are doing only dumbbell exercises or maybe complete calisthenics just Google the exercises that I will be sharing with you in a second and add only dumbbells alternative or calisthenics alternative exercise and you will get an exercise for your equipment hitting the same muscle groups on chest and back day start with bench press or a chest press machine followed by incline dumbbell press then continue with four sets of pull-ups until failure for back we are going to continue with wide lat pull downs and closed grip pull Downs followed up by bent over rows to hit the full back lastly finishing it off with dumbbell flies for that chest pump on shoulder and arm day we will start by doing seated dumbbell raises and cable lateral raises followed up by classic barbell curls after that continue with dips for a change up from biceps to triceps and then again hit biceps with hammer curls finishing off with triceps pushdowns since they make up 2/3 of your arm arms finally leg day will be quiet easy and almost an active rest day because legs aren't the focus for the ultimate aesthetic physique leg day just consists of squats lunges box jumps and standing calf raises this will also help with mobility and Agility so stop making excuses and start becoming the best version of yourself but now that you have the blueprint to the perfect body I want to show you the blueprint to model like facial Aesthetics inside Ascend Academy after joining you will get a professional facial analysis assessing all your flaws then you will get access to the in-depth ebooks and the full step-by-step video course covering exactly how to fix these exact flaws if you then still have questions you can ask anything inside the community chat with me professionals and like-minded people and if you don't glow up after 6 months like our hundreds of students before you will get a full refund strive for greatness in any aspect of life