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Why you need to STOP being 'healthy'
So..
You wanna build some muscle?
THAT'S GOOD
THAT'S REAL GOOD MAN

FUCK OUT THE WAY.
Ok.
15 y.o me got excited..
Today we're gonna dive into why 'health guys'
Have approximately 0 gains.
And what YOU need to do
So ya don't end up forever skinny too.
Sound good?
Less get it ➟
Read time: 4 min
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They always ask 'how ya build muscles bro?'
But never
What is muscles bro?
Duhhh the things that stick out your arms BRO
Well.. sorta.
See muscle isn't just for show
It's a core part of you.
'Flexing your gains? So fuckin toxic'
That's what the media tell you:
"Don't go to the gym
Just drink your bananabullseedjuice
And limit protein to save your liver!!"
Fuck that.
If you're reading this as a mere mortal
And ya wanna get ahead of 99% of people
Muscle is your best friend.
And it's got nothing to do with having the big arms.
Let's DEBUNK this 'healthy' myth:
_________________________________________
What they tell ya:
So I was lookin' round at 'health' info
And came across the NHS..
Bro the advice is shocking.
You gotta plough thru all this BS
Just to find something about building muscle.
And the worst bit?
The workout is TRASH.
Take a look at this 'exercise':
You can't write this shit.
NHS's only advice on upper body training is this shit arm 'workout' video.
1. Towel curl your fucking leg
2. Worst dips in the world
3. Spin arms in a circleand they still offer you more pills.
Want to plummet your muscle mass? Watch this.
— Marley McBride (@marleysevo)
4:42 PM • Mar 12, 2023
Now it doesn't take an expert to say this is some horse shit.
I don't often feel bad for people
But this is fuckin' disgusting.
Almost 70 million in the UK are fed this
And most'll believe this is how to build muscle.
Guess what happens when the towel curls don't work?
They go back to their shitty lifestyle
And put off exercise EVEN MORE.
Millions of guys sayin 'exercise just doesn't work for me'
Are obese cos of this.
This is what they call 'healthy' bro.
So here's watcha do instead:
🔘 Hypertrophy
Now the #1 goal to health isn't to build MAXIMUM muscle
But it's not far off.
Why?
Well I was lookin at some recent studies
and came across this one about muscle mass + longevity:

source: (Pereira et al., Low muscle mass and mortality risk later in life: A 10-year follow-up study)
That's your chance of living a long life more than HALVED.
And when we take into consideration gymgoers are likely to walk more, use Creatine etc
We can basically conclude:
Moar muscles = moar lifes.
So this means..
Toxic masculinity is the key to life?
Well..
No. But. Kinda.
I've trained for 9 years now
And every passing year learnt I need more muscle.
Here's everything I know so far:
47 sentences on fitness and muscle-building that took me 9 years to learn
but if you want them in just 3 minutes, read this:
1. Stop drinking alcohol.
— Marley McBride (@marleysevo)
5:03 PM • Mar 11, 2023
But what I didn't share is this:
Healthy living ≠ muscle.
I know how it sounds
But it's true.
For most guys
You don't need Grass-fed Spirulina smoothies
You need muscle mass-
By any means.
This doesn't mean get super fat from fast foods
But you gotta stop tryna be healthy if you've got the muscle mass of a twig.
Take 1-2 years now
Stop worrying about your fat percentage
And devote yourself to packing on AS MUCH muscle as possible:
- It was the best thing I ever did.
Now: I have enough muscle that my old 'bulk' is my maintenance
And cutting tha fat is EASY
And that's where you'll be after a few years.
Your plan:
Here's a lil 1 year programme you can follow:
Month 1-3:
weigh yourself weekly
track your calories for 2-3 weeks
use a daily calorie calculator like this
find your maintenance calories
add 300-500 calories
hit your calories by any means
weightlift your favourite split 3-5 times/week
keep majority of sets in 10-12 rep range
focus on improving form over everything
Month 3-6:
weigh yourself twice week
eat consistent meals and aim for 1g protein/ lb bodyweight
use the mirror to assess progress
adjust calories where needed
introduce better food options e.g more lean meats
cut out processed food and junk where possible
start looking into workouts that make sense for you
PPL, UL etc and learn some isolation exercises
start going heavier on some compound lifts 6-8 reps
keep improving form
but start focussing on progressively lifting heavier weights
Month 6-12:
keep following the last plan if progress is good
if things slowed down, start identifying weak points
e.g failing lockout on bench press = possible tricep weakness
if weight stops for 3 weeks, add another 100-200 calories
diet should have more chicken steak eggs rice potato etc
but keep eating pasta if it helps you build muscle
develop your training IQ through external education (YT etc.)
start getting your intensity ON POINT
on top sets you give your all - nothing left.
If any of this isn't making sense
Shoot me a reply or DM on Twitter:
The first months aren't so much WHAT you do
Just as long as you do.. do.
Lifting becomes a habit (ok maybe an obsession)
And that's when you're in the money.
Just remember:
Muscle first
'Health' stuff second.
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That's all today G's.
Lots more to cover as we start deep diving into training over the coming weeks
And I'm excited to take you on this journey.
Speak soon
Your man, Marley 'forgot to smile' McBride

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