What is possible to achieve in 1 month?

I'm going on a vacation in one month and i want to look as good as possible for that. Do you know a good program where you exercise 5+ times a week for gains?

For month i'm also:
>no alcohol
>no sugar
>no fap
>Good sleep
>Good diet

Any other tips?

>What is possible to achieve in 1 month?
Not much.

it depends on your goals

"looking good" means different things to different people

Ayyy lmao you want to lose weight quick? Cut all carbs out

Signing out.

I want to focus on mass gains, i'm looking for a good program for that.

Intermittened fasting.
High intensity interval training for increased metabolism and HGH production.
Mindfulness meditation for lowered anxiety thus lowered cortisol which increases growth.

Its said:

2 weeks for SO/ people who see you naked alot to notice

4 weeks for family and close friends

8 weeks for distant friends and relatives

12+ weeks for strangers to see you have a good body.

You wont gain any mass in one month, sorry.

Thanks, i'm reading up on it now.

I'm gonna post pictures in a month

Let me correct this user, any noticeable mass. You can gain mass but not enough for anyone to notice.

Another user here to say don't do that.

Signing out.

Leave poachers to me.

>Nofap
Goddamit when will this autistic meme end?

is real

lift 20 times a weeks
eat 300 gramm of protein each day
and pop a multi

Everything looks good and then you fall for the nofap meme...

>Murdering such a majestic animal for facebook likes

I fucking hate this world

Do you see who it is lol?

Literally everything you need is to fap, when you have urging boners, not because you are bored or you programmed your brain to beat one out before sleep. With nofap you will end up with limp dick. You need to use it

I've done thorough research, so i know you are wrong.

OOOOBBBUNNNGAAAAA

Whatever mane, good luck on your journey

It's state sanctioned culling. They let rich fags who want to hunt big game into the parks to kill an old, diseased or disruptive animal in exchange for a large donation. It does more good than bad.

I hate you summerfags and alike.

>I have one week/month to get in shape for x, what do?

If you're skinnyfat, you'l be skinnyfat at the end of the month.
If you're fat, you'll (obviously) be fat at the end of the month.
If you're a skeleton, you'll still be a skeleton at the end of the month (although bulking hard for one month can make a big difference for a skelly).

There are no shortcuts to gains (besides steroids). Why do you want to look good for a specific occasion instead of all the time? And you always want to "go really hard 5+ times a week" because busting my ass off for a month surely will net results. Only problem is, your undisciplined ass will not be able to sustain that for long and eventually you'll burn out and quit. Weightlifting is about consistency, not intensity (of course you need intensity in training but that's another subject).

tl;dr how about you keep sleeping good and eating well after one month?

Buy BCAA, creatine and whey, hit the gym 5 days a week and you can some resutls in 1 month

If you are skinny put on a 1000 cal surplus, if you chubby, 1000 cal deficit

>With nofap you will end up with limp dick

When i don't fap for a couple of weeks my dick gets harder than ever before, I haven't gone longer than 3 though, not sure if you're reffering to longer than that

Why don't you push yourself to the limit for a month and find out, fucking tard?

People did that long before Facebook existed, kiddo.