Alexander

🏋️‍♂️ 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 / 𝗗𝗮𝗶𝗹𝘆 𝗔𝗰𝘁𝗶𝘃𝗶𝘁𝘆
- 3x Resistance training (Upper - Lower - Full Body)
- 1x Sprint intervals
- 2-3x intense stretching
- >10.000 steps daily
- Standing desk & Walking pad

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🥗 𝗗𝗶𝗲𝘁
- Omnivore
- Protein: 2g/kg Bodyweight
- Fat: 1g/kg Bodyweight
- Carbs: Rest of my calories
- Small caloric surplus
- Hydration: ~2L, drinks with sweetener (no water lol)
- No drinking & smoking

- Fasting from 9pm to 1pm
- Whole foods
- 1-2x week ordering food/eating out
- Occasionally caffeine

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😴 𝗦𝗹𝗲𝗲𝗽
- 8-9hrs in the night
- ~1hr nap in the afternoon
- ~10am wake-up
- ~1am sleep
- No alarm
- Sleeping mask, earplugs and nasal strip

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🪞 𝗦𝗸𝗶𝗻𝗰𝗮𝗿𝗲
𝙈𝙤𝙧𝙣𝙞𝙣𝙜:
- 1x Oil Cleanser (Cera Ve)
- 1x Cleansing Lotion (Cera Ve)
- Ceramide Treatment 3% (NicheBeautyLab)
- Lightweight Sunscreen SPF50+ (NicheBeautyLab)
𝙀𝙫𝙚𝙣𝙞𝙣𝙜:
- 1x Oil Cleanser (Cera Ve)
- 1x Cleansing Lotion (Cera Ve)
- Niacinamide 10% + Zinc 1% Serum (The Ordinary)
- Retinol Serum (Cera Ve) or Clinical Vitamin A (NicheBeautyLab)
𝙒𝙚𝙚𝙠𝙡𝙮:
- Microneedling (~1mm Dr.Pen)
- AHA 30% + BHA 2% Peeling (The Ordinary)

- Multiple times a day: Lipbalm (Carmex)

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👨‍🦲 𝗛𝗮𝗶𝗿𝗹𝗼𝘀𝘀
- 1,25mg oral Finasterid (5mg pill cut into 4 pieces)
- 5% topical Minoxidil (before bed)
- twice a week microneedling (1mm Dr.Pen)

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🤖 𝗪𝗲𝗮𝗿𝗮𝗯𝗹𝗲𝘀, 𝗧𝗿𝗮𝗰𝗸𝗲𝗿𝘀 & 𝗦𝗼𝗳𝘁𝘄𝗮𝗿𝗲
- Strong App
- Whoop 4.0 (new)
- MyFitnessPal
- Eight Sleep Pod 3 (new)

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📈 𝗗𝗶𝗮𝗴𝗻𝗼𝘀𝘁𝗶𝗰𝘀

work in progress...