﻿You want a sharper jawline. Better cheekbone definition, maybe even that infamous hollow
cheek look. Some of you want a tighter underjaw, less of a turkey neck and perhaps a more youthful,
harmonious face. I’m going to lay out a 5 step plan that works and your job is to stick to
it which is easier said than done. Step 1: Step 1: is an attitude change. Merijn
from a channel once called student aesthetics made a lot of personal sacrifice to go from his young,
puffy cheeked look to sharp and chiellsed at below 10% bodyfat. If you’re unfamiliar, being less than
10% bodyfat is mentally very difficult. Another example, in this video I explained using
personal experiences how most people have 0 idea what it takes to look like a model,
the level of personal sacrifice needed. The average person does not have a workout routine,
they don’t track or respect their calories, no facial exercises or hairloss protocols, basic
oral hygiene and a nonexistent skincare routine. Speaking of skincare, shoutout to our second
company Skinstric, launching this season. My point is, for Step 1; get comfortable with
just how much work it’s going to take some of you to get a sharp face and many videos
miss this. If you’re like Merijn with naturally puffy cheeks it will take more. Tess Holiday is a
plus sized model but her bone structure is sharp enough for it to be seen under the fat,
it will likely take her less work to get a sharp face. Everyone’s journey is going to be different,
but I can without a doubt say getting a lean face is one of the hardest but most rewarding
aesthetic improvements you can make. Step 2: As a rule of thumb, 10% bodyfat and
14-20% for women, this varies due to hormonal fluctuations. What you need to understand is
that facial fat is gained first and lost last. Like a deep, sloped pool,
the water will drain from the deepest points last but fill first. To move forward you need
to set a goal and work towards it one day at a time, as a man lets say 10% bodyfat, not BMI,
not weight but bodyfat %. Instead of just guessing, use a TDEE spreadsheet like this,
just note that you need to make a copy in google drive. To start, find your existing weight using
a scale and I highly recommend this if you’re serious, which you should be because this isn’t
an easy journey, visit your local fitness clinic to have a DEXA scan performed for an accurate
bodyfat measurement, it’s around $50. Or you can use weightloss callipers that you buy off Ebay but
it’s more work and less accurate. Step 3:
Now you’ve put in your starting details into a tracker or spreadsheet similar to this. You’re
going to need to track calories and eat 200-400 calories under what your body needs to the day.
This is called the Total Daily Energy Expenditure, most of you probably know all of this but let me
recap. Use an online calculator like this, use the Benedict Harris formula to get a starting TDEE
and eat 200 calories below it. If you are bad at tracking calories then aim for 300 below.
Do not go below a 300 deficit within your first month, otherwise you’ll slow down your metabolism
too much too fast. The best thing about the Spreadsheet I recommended is that it uses your
daily weight to recalculate your TDEE based on how much weight you gain or lose by going
over or under your starting prediction. Tracking calories sucks and it’s a lot of work,
but most people aren’t as aware as they think they are to guess correctly. The average person
overestimates how much they eat in a day by 600-1000 calories. Use MyfitnessPal to log your
eating for the day and enter those values at night or the next morning into the spreadsheet.
In truth, a lot of the models and people in the industry Ive known don’t actually track their
calories. They follow eating protocols like Intermittent fasting, or one meal a day. I do
prefer intermittent fasting, where I have a late lunch but these protocols are at risk of causing
permanent metabolic damage so if you do attempt anything like this, do not overdo it. Not eating
for 4 days won’t make you lose weight, it will put your body into panic mode, holding onto fat.
A side tip, I love protein water, it’s hydrolyzed collagen so it doesnt have the milky taste of whey
protein. Put 60grams of it into my chilled water bottle and sip it throughout the day.
Easy way to keep protein levels up and keep the focus on fat breakdown not muscle.
Step 4: If you’re looking at this and
thinking this is too much, it’s time to step back and think if you really want this. Losing facial
fat is not a singular goal. Being leaner means you’re more primed for muscle development and
can also get the body of your dreams. You’ll feel less sluggish and have better self-esteem too,
so as I always say, this is a difficult process because its a complete lifestyle change.
At this point, you’ll need to learn how to cook. Bodybuilders and models have similar goals,
theyre both after a target body-fat percentage. For the bodybuilder they need to optimize
everything to maintain as much muscle as possible while losing fat. The model just has to eat less.
In many cases, the top male and female models are internally quite unhealthy. Partying,
abusing substances and extreme dieting. It’s better that you move away from this idea of trying
to look like bella or Jordan and instead think about becoming the best version of yourself. This
means being lean, but not as lean because your job doesnt require it. It means self-care routines
such as skincare but it doesn’t necessarily have to be the longest, as long as it fits
your life schedule. It means going from working out 5 days a week to 3 if you’re having a busy
week. The lack of rigidity in these steps is why most people fail. Whatever advice I give you has
to fit your life goals, environment and ability and so you need to take this into consideration,
but dont use it as an excuse to be lazy. In Step 4 I want to discuss the importance of
cooking when dieting, or in building a healthier lifestyle. If you track calories while relying
on processed foods found in the pantry, you’re going to very quickly run out of calories for
the day and be left hungry. I speak from experience. Watch Joe Delaney’s cooking
videos. Zac Perna, they’re very satisfying and easy to follow. Once you master the cooking for
yourself part, there really is no step left that can cause you to trip. If anyone else
has any tips on healthy dieting, please leave them below. The steps outlined here are very specific,
but that’s because they work and it takes the guesswork out of it, so there’s no excuses.
Step 5: Take progress photos. It is difficult to see the progress and stay motivated. Face
gains are a real thing and theyre probably the hardest to track because your face has
less muscle and less fat than anywhere else of the body. You should be taking
these weekly. While youre at it take photos of your hairline, top and crown. Most men
and women don’t realise theyre losing hair until its too late, so thats a bonus tip. d
That being said, if you want tailored advice for your personal situation have our team
of doctors and dentists assess your face over at the qoves website and follow us on Tiktok.