5. Eat simple, single-ingredient foods Highly processed foods combine large amounts of sugar, fats, flavourings, and additives. They make it easier to continue eating without feeling satisfied. Single-ingredient foods give you clearer control over what enters your body: • Meat • Fish • Eggs • Dairy • Rice • Fruits • Vegetables You know what you are eating, your body recognises the meal more clearly, and junk food becomes easier to avoid. Getting lean becomes simpler when your food is simpler. You do not need extreme starvation or complicated tracking to stay lean. Eat until satisfied, support your gut, drink green tea, move throughout the day, and build your meals around simple foods. That is how you create a lean body through daily habits instead of constant restriction.

10. USE A STRUCTURED PROGRAMME A four-day full-body routine allows you to train these movements consistently. Build your programme around: • Presses for the chest and shoulders • Curls and extensions for the arms • Rows and chin-ups for the back • Squats and split squats for the legs • Direct work for the abs, traps, neck, and forearms The goal is not to copy an anime character perfectly. The goal is to use the physique as inspiration and build the real-world version through progressive training, consistency, and full-body development.

8. REMEMBER THE HORMONAL HIERARCHY Growth hormone supports recovery, fat metabolism, sleep, and general health. Testosterone remains more important for muscle growth, strength, energy, and male vitality. Do not obsess over one hormone while ignoring the rest of your lifestyle. Prioritise deep sleep, hard training, quality nutrition, strategic fasting, and consistent recovery. Growth hormone is one piece of the hormonal puzzle. The basics create the foundation.