GALENIKO/NO-ONE METHOD IN A NUTSHELL:

- DIET:
- NEVER EVER EAT WHEN NOT HUNGRY (#1 RULE)
- Know the difference between hunger and appetite
- Only eat one meal per day (dinner at 6pm - 8pm)
- Get 200grams of protein per day
- Keep your carbs under 15grams per day
- Only eat when hungry (wont have to take a shit)
- Never eat more than 800-1000 cals per day
- Don't chew gum (has carbs/sugar)
- No fruit (too many carbs)
- Go without eating for an entire day sometimes
- A 3000 calorie cheatmeal is allowed once a week
- Have low protein on cheatmeal day & high carbs
- Don't cheatmeal until sub-10% bodyfat

- TRAINING:
- Train fasted (workout on an empty stomach)
- Don't lift heavy (injury's aren't worth it)
- Lift for pumps (this is how gains are made)
- While training only train 1 muscle group
- Train whatever you feel like training that day
- Train every single day
- Do 10 minutes of cardio every single day
- Go to the gym even when lethargic
- Nobody cares how much you lift (only guys)
- Don't train abs (they're trained indirectly)

- PEDS:
- Just take 250mgs of Test E. per week
- Never blast, just cruise long-term
- Don't take fat-burning drugs (diet is better)