- Aesthetic Evolution Chronicles
- Posts
- #009 | Not jacked? Here's the cheat codes:
#009 | Not jacked? Here's the cheat codes:
Just a quick UP UP Y DOWN DOWN
Hello hey and good day amigos.
Read time: 4 min
_________________________________________
When I start lifting back in 2014
I basically didn't have a fucking clue what I was doing.
But-
At the time I thought I did..
As every year passes you laugh at your previous self
And even 9 years in I'm laughing at 2022 me.
Now today I wanna share with you what I've learnt
On building muscle and leaning down 100X easier.
So if ya ready for the no BS cheat codes
Les f. goh ➞

_________________________________________
Yano I'd love to slap you widda:
'THERE ARE NO CHEATS GET TO WORK'
and call this week's letter there..
But my lil head scratches when people say
'hacks' don't play a role in gettin' jacked.
Not cos any one'll do some magical shit
See
You can stack up em to give you a pretty insane advantage
Making muscle building & dieting a breeze.
So let's get off Grove Street and enter these cheat codes:
1. Diet
The flying car: Protein Go-To's
These are quick hits of protein - always keepin' you in the anabolic sky:
Fat free natural yoghurt
Whey protein powder
Greek yoghurt
Halloumi
Kefir
Eggs
Slide these into ya day and it's an easy 100g protein daily
Cheating.
Unlike meats you got these ready to roll any time
But the best thing with meats is to do 2 things:
Infinite Ammo: Buy 2 PHAT chickens/week
Might start posting a weekly full chicken.
Just a reminder:
• $5 cost
• 5 min prep
• 130g protein
• free bone brothYou should be whole chicken maxxing ser.
— Marley McBride (@marleysevo)
3:11 PM • Feb 28, 2023
2. Max Muscle: Batch all your meat prep on Sunday:
Dishin 3-5lb's ground beef'll give ya that red meat plug erry day.
After this ya gotta make your meals taste peng.
How?
2 words:
Chaos mode: HOT. SAUCE.
Damn straight you gotta love hot sauce.
That shit is minimal cals - pour it all over ya food.
Now onto the 'secret' sauce:
2. Supplements
Quick n easy here's what you can use to level up QUICK-
. Increase car speed: Citrulline Mallate
Kinky theme: Cialis
Spawn Monster: Monster Ultra
Lock wanted level: NAC
Always midnight: Magnesium
Very sunny weather: Vitamin D
Wanted level up: Creatine
Now onto lookin better:
3. Activity
The key to shedding fat-
Perfect vehicle handling: Evening walks.
I started chucking in walks instead of runs last year
And FUCK they're better.
Once ya start walking you'll realise:
Cardio activates 2 BAD cheats codes:
Always in Pain
and
Always Hungry (here's why cardio is shit):
Doing cardio for fat loss is literally destroying your chances of ever getting a six pack.
But most things you've been taught about cardio is BS.
Give me 5 minutes to show you why cardio is the secret MUSCLE-BUILDING TOOL
(and how it will get you insanely jacked):
— Marley McBride (@marleysevo)
12:37 PM • Nov 17, 2022
But by walking you get all the benefits but without the aches, exhaustion and just that hit or miss guilt.
Seriously
Get into a 30-60 min walk every night and you'll SHED fat.
It's legit insane
I bulked 3500+ calories for 6 MONTHS and I barely put on 1% fat-
Bro I've never seen something so powerful be so easy.
Walk MFer.
Now a few more cheats you need to know:
Never Hungry: Volume eating.
Throw in spinach, salad, frozen onions into all your food. If you do this right, you'll legit need a giant bowl.
Max Sex Appeal: Never bulk past 15%.
Keep yaself in that nice 10-15% and you'll look sick all the fucking time.
This is how ya mans never 'fall off' - cos they don't extreme bulk.
Max Respect: Train for aesthetics.
You must be selective with your training and perform what's gonna gain RESPECT.
This ain't biceps and chest. This is how you sculpt yourself to have max power - in any room.
-- Reply to this email if ya wanna find out more about aesthetic lifting :)
Fast Motion: Sleep.
I know you've heard 69 billion people tell you to sleep more
But it's the ONLY tool you have to build muscle and burn fat.
Why?
Gains are made in the sleep
But that's where you source all tha crazy energy for tomorrow
And give your brain that good good.
Finally:
Health, Armor and Money ($250,000): 1 Stop Gains Shop
The no BS guide I use to get ripped:
Train the SAME in a cut
Prioritise sleep more than ever
Aim for 15,000 steps/day
Cut fats when hungry, cut carbs when not
Eat before you go anywhere
Track easy by eating the same every day
Give yourself 12 weeks to lose fat
Only touch cardio as a last resort
Know in advance when ya gonna have that pizza
Put in the fucking work and you'll be rewarded
_________________________________________
This was a brief lil overview of what a cut looks like when tryna keep that good ol' muscle.
But I've got a full guide comin' - it's basically the Limewire of shreds
And it's comin straight to you for free - as a thankya for following The Evolve Newsletter
I appreciate you fam keep those eyes peeled.
Next week I'm gonna tell ya why I'm moving 10,000 miles across the world in <2 weeks.
Have a killa time 'til then.
Your man, Marley 'straight outta Grove Street' McBride

_________________________________________
If you're new to the evo and enjoyed this week's read, slap that button below (completely free) so you don't miss next week's!
⬇