Marcel @345marcel Twitter profile | Pikagi

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Marcel

@345marcel

19,345

Followers

206

Following

554

Media

3,565

Statuses

here to help you become sculpted like the gods

coaching and more 👉

https://t.co/3vZv5mLHRR

Joined October 2010

Don't wanna be here? Send us removal request.

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@345marcel

Marcel

1 month

There's one simple way to auramaxx yourself, like nothing else does. Building extreme confidence - aligning again with your warrior ancestors - radiating high energy: it's getting to sub 10% body fat. Heightened awareness, increase of good hormones, lightness and flexibility.

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@345marcel

Marcel

1 month

Hating democracy and its consequences will do more for your transformation than any supplement.

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@345marcel

Marcel

2 months

The last thing you see before getting on the remigration plane.

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@345marcel

Marcel

8 months

You need to REALISE that everything in your life is malleable. Your clothing style, the way you walk, your skillset, career, hairstyle, even the look of your face. It's the modern lifestyle that is wrecking havoc on our facial appearances. LOOKSMAXXING saves you:

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@345marcel

Marcel

11 months

"Do the compound lifts, you need to squat and bench" You will not build a really aesthetic V shaped physique doing only the powerlifts. Instead you will end up looking blocky. Trust me, I've been there. Include these exercises in your training to shape yourself like Adonis:

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@345marcel

Marcel

6 months

One brother got fed breast milk and the other got fed formula. Human inventions will never replace nature.

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@345marcel

Marcel

1 month

My sub 10% body fat diet; showcasing all meals. 2-3 a day, start light into the day, heavy dinner. Optimized for recomposition (lose fat AND build muscle). Utilizing meal timing and macro distribution:

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@345marcel

Marcel

10 months

RIB CAGE EXPANSION EXERCISES Long forgotten exercises from the silver era that helped expand the rib cage and form a classic physique. You see the difference in the poses to the modern day. Not only help they shape your physique, they even treat scoliosis and pectus excavatum:

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@345marcel

Marcel

2 years

Eat healthy, get lean, stay lean Chew real food and mastic gum to train the masseter Breath through your nose, have your tongue resting on the roof of your mouth

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@345marcel

Marcel

7 months

Once you approach looksmaxxing holistically you get a lot further. Realizing that everything is interconnected. That a complete lifestyle change will bring the best results. Posture, movement, nutrition, skin. All will equally influence your facial structure. Expression. There

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@345marcel

Marcel

2 years

Boost the hypertrophy of your masseter muscle with natural remedies Ditch your soft plastic chewing gum and opt for mastic gum. It’s the oldest chewing gum in history I chew mastic from @GrecoGum everyday and get a massive pump. Highest quality and best brand out there

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@345marcel

Marcel

21 days

The power of fat loss only. Biggest looksmaxxing hack.

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@345marcel

Marcel

2 years

MEWING The posture of your tongue and your breathing has major impact on your facial structure! The skull is not one fixed bone Your tongue should always rest on the roof of your mouth, right behind your front teeth ALWAYS, except for when you are speaking or eating

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@345marcel

Marcel

5 months

@ProjectImpero

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@345marcel

Marcel

4 months

Oldschool bodybuilding is appealing to the eye for a reason. Even into the 90s with modern steroids. Bodies still moved as a unit. Machines were rare in gyms. Cardio was leisure activity outside the gym. Soft tissue was flexible for these guys, physiques still explosive.

@345marcel

Marcel

4 months

You're always going to impress with good posture. It's not purely the muscular frame. But the energy that you transmit through standing correct. Overloading barbell and dumbbell lifts. Moving through full range of motion and keeping internal stability. Heavy lifts require

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@345marcel

Marcel

16 days

Neues Deutschland Starterpaket.

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@345marcel

Marcel

2 years

First of all: Yes, that’s me in both pictures and no, I have not undergone surgery Everything I describe here are things that I incorporated myself over several years. Don’t rush your transformation!

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@345marcel

Marcel

2 years

The steps I want to present you are only 3: MEWING, CHEWING and SLIMMING Let me get right to it and explain everything to you, so you can finally gain the giga chad face

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@345marcel

Marcel

2 years

The more beautiful you are, the more success you will have in life That is why your appearance is important. But it is not set in stone You have to believe in your body’s ability to adapt

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@345marcel

Marcel

10 months

I honestly wish I found this rabbit hole way earlier. Will adapt the routine into my winter bulk arc. Breathing squats and dumbbell pullovers, also include the dumbbell flyes. Rader chest pull great to do every workout. Keeping track of the progress with pictures and videos.

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@345marcel

Marcel

10 months

RIB CAGE EXPANSION EXERCISES Long forgotten exercises from the silver era that helped expand the rib cage and form a classic physique. You see the difference in the poses to the modern day. Not only help they shape your physique, they even treat scoliosis and pectus excavatum:

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@345marcel

Marcel

2 years

Between these pictures are only 6 months and weight loss of 13kg Your trained abs only show when you are lean and the same applies to the masseter and rest of the jaw Get your diet right, move enough, live a healthy life

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@345marcel

Marcel

11 months

3 DAY A WEEK TRAINING FOR HYPERTROPHY AND AESTHETICS GIVING YOU THE COMPLETE SAUCE ONE TRAINING SESSION LETS YOU LEAVE THE GYM IN ~60min This is for beginners and if you have never trained with a structure and maxed out on your gains Follow it and you will build muscle, more

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@345marcel

Marcel

11 months

2100cal day/220g of protein. No whacky protein puddings or bars, no powders - just whole and nutritious food. No crazy 5-6 meals/day. All not needed to gain a muscular physique. Real food will always be best, for smooth digestion and your well being. Out here doing

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@345marcel

Marcel

2 years

You will be only able to nose breath. For the most part the optimal breathing for humans The pressure of your tongue is able to make more room for straight teeth and to push the maxilla forward. A part of your skull with great influence on your appearance

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@345marcel

Marcel

2 years

Don’t jump on the jawline trainer bandwagon. You don’t want to chew on plastic and they do more harm than good for your joints Chew on raw carrots instead, meat on the bone, on TOUGH food

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@345marcel

Marcel

2 years

As faces can degenerate, as shown in this picture through a poor lifestyle, it can also recover The younger you are the quicker changes can happen. If you are older it just takes more time

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@345marcel

Marcel

2 years

A problem of the modern world is the soft food everyone eats. Highly processed, easy to swallow without really challenging teeth and jaw leading again to degeneration So a part from getting enough micronutrients through your diet, you should also chew on harder stuff

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@345marcel

Marcel

3 months

I just drink a lot of milk.

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@345marcel

Marcel

6 months

Very bullish on milk in this current market cycle.

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@KruseYouri

fishybusiness.

6 months

Ray Peat on longer legs and milk "for each additional 8 ounces (236 mL) of milk consumed per day throughout childhood and adolescence, height increased, on average, by 0.39 cm (95% CI: 0.18, 0.60 cm; P < 0.001)." 2018

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@345marcel

Marcel

2 years

Make sure your tongue is resting on the roof of your mouth while reading this! Taping your mouth for sleep can guarantee this posture for the night

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@345marcel

Marcel

3 months

Not lying when I say pastrymaxxing. High insulin sensitivity is key to enjoying a lot of food and still staying lean. Sure you can have a big calorie deficit. You even need to be in a deficit to lose body fat and increase the sensitivity. But increasing your activity does more

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@345marcel

Marcel

11 months

A visual representation of what a single digit body fat percentage looks like. Prepping for a natural bodybuilding show. You’re not at 6 or 8% bf if you don’t have any visible striations. And that is not a bad thing. Quite the reverse. The state I’m in is only for a beauty show

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@345marcel

Marcel

10 months

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@345marcel

Marcel

2 years

SLIMMING This last one is big one If you do the two steps above for long enough but have a bunch of fluff on your face, you will never reveal your progress and true beauty A calorie deficit can have so much impact on your appearance

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@345marcel

Marcel

9 months

I’ve tried several supplements over the last years and even had a period without any. But the ones I notice and I always come back to are: - Creatine - Taurine - L-Theanine and especially with huge impact on sleep - Zinc - Magnesium Glycinate - Glycine

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@345marcel

Marcel

2 years

CHEWING Your jaw has muscles that can be trained like the rest of your body Responsible for a wider and more hollow appearance of your face is the masseter muscle

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@345marcel

Marcel

2 years

I’m not the only one to have achieved this transformation There are several others with astounding changes as well

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@345marcel

Marcel

2 years

The result: “All experimental animals gradually acquired a facial appearance and dental occlusion different from those of the control animals (nose breathers)" These differences were not pretty

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@345marcel

Marcel

10 months

My complete posing routine from today! Put it together just today. Had the music already picked out longer. Just went with the flow of my ideas and what suits me. And what a ride this was. Stomach cramps a few hours before. Laid down and meditated for half an hour. Felt into

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@345marcel

Marcel

2 months

Currently running 42km a week, training full body every second day and hydrating with lots of raw milk. Enjoying cafes and life, making sure I carb up enough for quicker runs. Strength is going back up, putting muscle back on and leaning out despite the pastries and travel.

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@345marcel

Marcel

2 years

In the 80's Dr. Egil P. Horvild had a number of monkeys for a study, from which half of them had their nasal airways blocked with plugs for a number of years and where forced to mouth breath

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@345marcel

Marcel

8 months

“Nicotine is vasoconstrictor” this, “I don’t get any pumps from taking nicotine” that. Bro, just push harder and give your body a reason to increase it’s blood flow. You still need to kill the bugman inside you.

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@345marcel

Marcel

9 months

You know what they deserve to be mogged.

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@BowTiedYukon

BowTiedYukon

9 months

Lars a wanna be bio hacker/fitness influencer decided the aesthetics aren’t as important to him. He didn’t need to tell us with a tweet his fizeek speaks for itself Follow @BowTiedUM for real biohacking info

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@345marcel

Marcel

1 year

Sundays are for long hikes and cold mountain lake swims.

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@345marcel

Marcel

11 months

Losing body fat is not only about revealing your six pack, but overall the best thing you can do to enhance your attractiveness. The facial changes you can undergo in 3-6 months are crazy. Ever since I got into fitness I’ve done several fat loss diets…

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@345marcel

Marcel

7 months

If you got any genetics, you’re a fucking superstar.

@JoshRainerGold

Joshua Rainer

@JoshRainerGold

7 months

We need more Tom Platz on the timeline. Heil The Golden Eagle

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@345marcel

Marcel

9 months

@Babygravy9 @HerrLeopard And if you don’t pay the state financed TV and collaborate with the institutions you get straight into jail

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@345marcel

Marcel

10 months

Muscle building is in its core quite simple. There are though many mistakes being made in the gym. You want to really hone in on the basics. All it takes then is consistency and a few years of growth. Here’s what you might be missing in your training:

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@345marcel

Marcel

6 months

Tapping into the Florida lifestyle, working out, keeping the diet clean: Sticking to a bunch of fruit, greek yogurt, dark chocolate, raw cheese, ground beef, eggs, carrots, onions and sweet potato. Limiting food options is the best way to save time and stay lean.

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@345marcel

Marcel

8 months

Don’t fall for the bulking meme. There is absolutely no reason for you to get fluffy in pursuit of a great physique. You’ll always gain fat quicker than muscle mass and end up just destroying your hormones and metabolism.

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@345marcel

Marcel

7 months

Attractive faces always hold more mature features. They look angular. High and wide cheekbones, hollow cheeks and a square jaw. Thin skin. Orthotropic exercises - mewing and chewing hard work in building these features out. Provided proper oral and bodily alignments. But

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@345marcel

Marcel

11 months

Starting out with fitness at 17 y/o I believed all the myths. I thought the secret to a six pack were a 1000 sit ups a day. Only in my 20s I found out what matters in training. How to gain a chiseled and well defined core. And it's doing much less in the gym than you think:

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@345marcel

Marcel

18 days

Current shred protocol - fasted yohimbine - caffeine - nicotine Killing appetite and noradrenaline maxxing to drain the fat cells.

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@345marcel

Marcel

11 months

Spam lateral raises for your 3D build. Volume is key here, as overloading is difficult. But for the shoulder press and chin up you need to get strong. Pick a machine, cables or dumbbells. Don’t overcomplicate it, choose a variation you like and feel.

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@345marcel

Marcel

11 months

6 days out from natty bodybuilding show. Tomorrow is official start of peak week, giving the body finally some rest. Two last training sessions and hefty carb up Ray Peat/Mike Mentzer style two days before the show. Weighing in at 180lbs, being 6’2 and a bit. I’m honestly

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@345marcel

Marcel

4 months

Your body is so great in adapting, making it possible to use body fat as energy. Key driver to staying lean, even while enjoying more food. Why I preach keeping meal frequency low. Spending more time in a fasted state throughout the day. Letting your body start this process.

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@345marcel

Marcel

1 year

Taking taurine has been a game changer for me. The energy and focus I get. Feeling fresher after a training. Relieving me completely from cramps. Biggest problem I had after training. 1.000-1.500mg a day, around training.

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@345marcel

Marcel

11 months

Chew all the gum (mastic) and raw carrots Drink all the milk Stop mouth breathing, do mewing Use puberty to sleepmaxx, bulk up and get as strong as possible in the gym Never get your wisdom teeth removed

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@Tocharus

Tocharus

11 months

One day this may become a common place skull shape once again.

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@345marcel

Marcel

10 days

Sad to see dudes lose their youthful energy as they become older. Settle for the easy normie life, normie wife and give up on all dreams and hopes. Vril lost to consumerism and social structure. There's always a way out. Just gotta stay true to yourself. Most not honest,

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@345marcel

Marcel

8 months

You'll experience life completely different once close to 10% body fat. It's no exaggeration. Like a switch being turned on, bringing light into a pitch black room. Not only do you get to experience yourself different, but the world around you.

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@345marcel

Marcel

2 months

@TrenCoinSol One extra set just do be safe.

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@345marcel

Marcel

7 months

The deeper I get into 80s bodybuilding the more I understand Sam Suleks popularity. There are stories about Bob Reis going into the gym in the morning drinking chocolate milk, eating a donut and warming up with 2 plates on the bench. Or Ed Kawak eating pizza and burgers the

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@345marcel

Marcel

3 months

When the first sip of raw milk hits.

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@345marcel

Marcel

10 months

It’s fizeek friday, innit? Just weighed in and took a polygraph test. Was told it looks good. 23hrs until I step on stage.

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@345marcel

Marcel

10 months

I‘m bronze man now

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@345marcel

Marcel

5 months

Simplify your approach to fitness and you get a lot further. Spend less time eating, more time moving. 3 meals a day and limit your food groups. This keeps my diet in check too, without tracking. Clean food, nothing fancy. Don’t focus on weighing a lot, more on being lean, your

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@345marcel

Marcel

1 month

Principles of losing fat are plain and simple. Don't even need to track calories sticking to these rules: - spend time fasting - 2-3 meals a day - include a lot of protein each meal - carbs only fruit and potatoes - no processed foods - daily long walk - 3 intense trainings/week

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@345marcel

Marcel

1 month

Breakfast variations: Wake up, collect early steps or go do cardio. Postpone this meal by a bit. Start out the day protein rich, with only fruit as carbs. Low Fat Quark/Skyr, Eggs with Cottage cheese. Fats higher in the morning means watch out for fats in the evening.

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@345marcel

Marcel

7 months

Strength is your biggest muscle growth factor as a natural. No amount of exercises and volume can make up for how much weight you can move. Not even how often you train. Pushing compound lifts hard and having great pound for pound strength molds your physique into something

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@345marcel

Marcel

4 months

Training high reps to gain muscle as a natural is a waste of time. Only started being used with the abuse of steroids. Look further back and you have guys training full body, with max 10 reps and focus on strength. An easier way to get stronger. Keeping reps low at 5-10, sets

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@345marcel

Marcel

1 month

My normal state was to be chubby. Only thing I changed was diet and how I moved, training stayed the same. I eat more now, yet never lose my shape. Energy higher, recovery better, hormones balanced. Only through the food I eat. There’s no chance your body starts not operating

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@345marcel

Marcel

11 months

My calories are as low as the quality of this video. Dropped down to 82.7kg with 2100cal, eating around 200g of protein/day. Only going for walks as cardio. 10 days out to first show, 17 days to second one. Both natural pro bodybuilding qualifiers for the WNBF.

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@345marcel

Marcel

13 days

Never have I thought of my fitness lifestyle being restrictive. It has only opened up a new life for me, make easier connections. Really experience the true colors of life. Health is the normal state. Resilient, adaptable. I’ve mastered my body, I can really thrive.

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@345marcel

Marcel

5 months

@LandsharkRides

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@345marcel

Marcel

3 months

Chokolademælk fueled runs first, heavy lifting later. Moving the body so much it’s just melting through all the scandinavian pastries. Physique getting sharper, enjoying life. It’s a white boy summer.

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@345marcel

Marcel

10 months

Vitamin guide from the silver era. Supplements weren't a thing back then, other than powdered soy protein. But notice the variety of food, the focus on cream, yolks (often consumed raw), liver and rich vegetables. Real organic food will always nourish your body best.

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@345marcel

Marcel

10 months

Ready for round two. Body is exhausted, very stress sensitive. Muscles twitching. A lot comes down to resting properly. Low body fat, insane shredz is nothing you will thrive on. Nice to look at, cool to experience. But body fat is also something important. 10-12% will always

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@345marcel

Marcel

2 months

Cardio is elite. Waking, running, cycling. Or going after other hobbies. Your body is made to move, your life feels greater with more muscle and lung power. INTENSITY shapes your body. Going out there improves your mechanics and movement. Not losing yourself in theories and

@345marcel

Marcel

2 months

Currently running 42km a week, training full body every second day and hydrating with lots of raw milk. Enjoying cafes and life, making sure I carb up enough for quicker runs. Strength is going back up, putting muscle back on and leaning out despite the pastries and travel.

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@345marcel

Marcel

1 year

Living like a king

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@345marcel

Marcel

6 months

Why is looksmaxxing essentially healthmaxxing? Beauty and well being tied together? Because form always follows function. Beautiful and attractive shapes are nothing arbitrary. Your skull shape influences breathing. The essential flow of life.

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@345marcel

Marcel

10 months

Almost everything comes down to the right mindset in life. Not only in muscle building. But it’s true, this study with the steroid placebo exists. And the outcome was really, that these people gained as much as the group taking the real steroids. In 2017 after my first

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@345marcel

Marcel

10 months

Mentzer's HIT training gets all the hype, although the greatest natural physiques of all time were build on volume. Steve Reeves had literal marathon workouts. Reg Park trained several times a day, up to 10 times per week. Great physiques from today like Joel Kellett train far

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@345marcel

Marcel

11 months

Keeping your meals simple will fast track your fat loss. It doesn’t have to be plain rice and chicken though. Your diet is allowed to be enjoyable. Here are 10 of my favorite meals easy to prepare, tasty and rich in protein:

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@345marcel

Marcel

10 months

I like my oatmeal. Eating it with a view eliminates all the anti nutrients. Eat what makes you feel good and what you enjoy, makes you stick to a good diet.

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@Hunter_Weiss

HUNTER WEISS

10 months

Oatmeal Not a breakfast of champions per vitamin guru Actual champion, Kipchoge, sets world record eating oatmeal

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@345marcel

Marcel

6 months

Follow me for more recipe tips.

@SolBrah

⚡️🌞 Sol Brah 🌞🐬

6 months

NEW VLOG - one of my favorite cities in the USA, MIAMI BABY! The beach encountered the sol squadron of @345marcel , @homerhelios , @LogFitz6 We hit beach lifting, farmers markets and more

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@345marcel

Marcel

10 months

Golden age bodybuilders are widely popular. For amazing physiques, flow, their personalities. Biggest names being Arnold and Mike Mentzer, with contradicting training philosophies. Here are the exact training routines of the biggest 5 names, starting with Franco Columbu’s:

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@345marcel

Marcel

4 months

You're already the person you want to become. Without taking the steps as the person I wanted to be, my transformation wouldn't have been possible. Starts by taking yourself serious and taking care of your health. Through movement and clean food.

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@345marcel

Marcel

10 months

Perfect gym environment to make a lot of gains. Even got a zip hoodie gifted and free training. Gym owner trained with Arnie in the 80s. Have yet to ask him, need to do that. Train without music and you get a whole meditation in, getting one with mind and body.

@345marcel

Marcel

10 months

Maybe I should just start reverse starting already into the next show.

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@345marcel

Marcel

27 days

Muscle building as a natural takes time. But truth is that within 3 years you can have your frame almost maxxed out. Given you follow what silver age bodybuilders, peak of natural bodybuilding, have already found out: training 3-4 times a week, using full body splits with

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@345marcel

Marcel

6 months

Huge fan of dairy products for main protein source. The european souls flourishes on it. Easy digestible, tasty, good amino acid profile. Carbs and fat included (full meal). Plenty of vitamins and minerals. You just feel light. Also can’t kill your own cow everyday for meat.

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@345marcel

Marcel

11 months

Common question I get asked is: "how are you able to stay so lean throughout the year?" That without tracking any calories or counting my steps. It all comes down to hacking your metabolism and establishing the right habits: I get to indulge regularly in pizza, eat ice cream,

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@345marcel

Marcel

4 months

You're always going to impress with good posture. It's not purely the muscular frame. But the energy that you transmit through standing correct. Overloading barbell and dumbbell lifts. Moving through full range of motion and keeping internal stability. Heavy lifts require

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@345marcel

Marcel

3 months

Your ab muscles need to be trained like any other muscle. They will grow and show more. I always do 2 exercises in a week and a total of 6-10 sets. Reps at 10-15. High up leg raises and weighted decline sit ups are really the only exercises you need. Working your core fully.

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@345marcel

Marcel

10 months

The best way to sculpt your six pack:

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@345marcel

Marcel

20 days

Physical attractiveness creates higher experiences in your life. By chasing two things: elite strength body fat close to single digit Not only feeling confidence, but letting it be seen. It’s totally under your control to thrive. Changing your body and creating a richer life.

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@345marcel

Marcel

9 months

Dungeon training in the winter bulk arc quest.

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@345marcel

Marcel

10 months

Favourite exercise to achieve this during the Silver Era where plain and simple breathing squats. This is a set of squats with your bodyweight for 20 reps. Performed with several deep breaths between the reps, around 5. Through the open mouth while keeping the core tight.

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@345marcel

Marcel

1 month

@AmericanKulak99 Hate harder, use it as fuel. Become yourself the change you want to see in the world.

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@345marcel

Marcel

6 months

Strength is the biggest factor to enhance your physique and build muscle. Structure your training for you to be your strongest. This means: - less exercises and volume - more compound lifts - good form and full ROM - lower reps of 5-10 - enough rest time between sets

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@345marcel

Marcel

11 months

Eating breakfast is your POWER TOOL to building muscle while losing fat. Eating a meal in the morning lowers your stress hormones and triggers protein synthesis. HIGHLY ANABOLIC! Just don't indulge in cereal. Focus on protein and fats: eggs, meat, yogurt, a bit of fruit...

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