- Aesthetic Evolution Chronicles
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- #003 | You won't ever let yourself down again
#003 | You won't ever let yourself down again
The cure to finally reach peak physical & mental performance
Happy Sunday to you, and welcome to the evo for the new brothers.
Read time: 3 min
Gain Muscles.
Cleverer brain.
Men want 2 things and it's beautiful.
Honestly, I always felt less blessed than the other kids:
nervous
skinny af
not a genius
But later I realized..
That's just fucking AVERAGE.
You're not just born a Chad, ya become one.
The king foundation?
Muscle and mind.
And YOU can have both.
Lemme explain ↓
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"I tried lifting but I just don't build muscle"
- Me, 2018.
For the first 4 years of my training, I did what all the kids were doing:
Bro split
'Eating a tonne'
Training 'real hard'
• Liquid (beer) calories
YET-
I put on 0 pounds.
Why was this?
Oh, musta been those inferior genetics..

I always lifted. But I'd never get big.
So I decided to push it once and for all:
Books
Reddit
Youtube
You name it, I was on it.
December 1st, 2018 was when I made the commitment to FINALLY get a physique that people respected.
I didn't have a plan.
But I gave myself no alternative.
Here's what I did:
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Diet:
I used to think KFC was good food for gains.
Every week I'd drive to the big gym
Hit 25 sets of chest & sink 2lbs of battered chicken.
Turns out this wasn't quite 'elite' nutrition..
I got obsessed with learning
And what the great lifters were ACTUALLY eating.
Compiling those 3 years of research, this is what I found:
Eggs are VITAL
Batching is a gamechanger
1 lb muscle = 30 calories burned
Alcohol is completely empty calories
5 chances for muscle building per day
Greek yoghurts in the fridge at ALL TIMES
You MUST track to find your maintenance ASAP
With this:
You can begin to reverse engineer your day.
Once, and only IF you get the diet down, you can then look into the sauce:
Supplements:
Supplements are great for many things.
Here's your go-to's for energy:
Protocols for constant tiredness & fatigue:
• NAC
• Eggs
• Steak
• CoQ10
• Spinach
• Creatine
• 0 alcohol
• Vitamin D
• B complex
• Water 5L/day
• Himalayan salt
• Fix sleep apnea
• Lift 3-5 times/week
• Delay caffeine 90 mins
• AM sunlight 10-20 minsNo excuse.
— Marley McBride (@marleysevo)
2:14 PM • Jan 17, 2023
And here's the elite man cocktail:
Of all the supplements you can take for: sleep, muscle, cognition, testosterone
the most effective are:
• NAC
• Zinc
• Sodium
• Glycine
• Tyrosine
• Caffeine
• Creatine
• Citrulline
• Carnitine
• Vitamin D
• L Theanine
• Tongkat Ali
• MagnesiumAnything you'd add?
— Marley McBride (@marleysevo)
10:38 PM • Jan 27, 2023
Some I've tinkered with and some are staples.
People love to say 'you don't need them'
But we're not tryna be average.
So YES *some* supplements you do need.
Figure out which ones make sense for ya:
Like in winter, a good 5-10k IU is needed DAILY for peak mental performance.
If you guys want, I'll do a men's supplements mastery guide
And give it away free only to you.
Now onto the last piece of the puzzle:
Habits:
I wouldn't say I was an alcoholic
But I was pretty fucking addicted.
Enough to be a fully ingrained habit..
Saturday night swung around?
I could already smell the rum I'd be drowning in.
It all changed though when I finally got serious:
I vowed to swap out ALL my bad habits for good ones.
I cut out:
weed
porn
alcohol
junk food
late nights
And swapped em for:
sauna
walking
reading
journaling
building
Now no this was not easy.
Fucking painful the entire time.
But I'll tell ya now:
The other side is worth it 10x over
And it gets better.
Before I go, lemme quickly tell ya bout my session yesterday:
🔘 I hit this nasty bicep set:
Guy at my gym (gear af) does about 40 sets of CNS breakdowns per session:
• burpees
• squat > push press
• kettlebell ground > overheadsScreaming, shouting, soaked.
Meanwhile I'm sat watching him, resting for my 1 hard set.
No 'finisher' half rep BS
Today's final set:
— Marley McBride (@marleysevo)
2:31 PM • Jan 28, 2023
After, I got home and watching it back I clocked:
I've NEVER been able to go this hard.
And the penny dropped..
I'm a physical and mental fucking BEAST.
It's crazy to me.
That frail, shy boy is unrecognizable.
And I owe it all to diet, supplements and habits.
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Dunno know where to start?
Look at your habits and find 1 thing ya can remove today.
Then go replace it with a better diet choice.
Rinse and repeat
Then eventually start to move into supplement hacking.
Btw 'm 100% gonna show ya the game with supps, vits, nootropics..
It's a straight gamechanger
So hold tight for that.
Until next week,
Swerve that fucking alcohol king. You got this.
Your man,
Marley "Blue light Minimalist" McBride.

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