Loaded Gun
Work In Progress
The Testosterone Diet is designed to be cycled every six weeks or so and it suggests the following sample menu (For 180lb man):
Breakfast: 4 large whole eggs, 1 packet cream of wheat (instant), 1/2 avocado
Morning Snack: 8 oz. container low-fat fruit yogurt, 1 banana, 1 oz. mixed nuts
Lunch: 4 oz. turkey deli meat, 2 slices whole-wheat bread, 1/2 avocado
Pre-workout Snack: 1 scoop whey protein (in water), 2 slices white bread, 1 Tbsp. peanut butter
Post-workout Snack: 1 scoop whey protein (in water), 1/3 cup dextrose or sugar
Dinner: 6 oz. top sirloin steak, 1 cup cooked white rice, 1 cup cooked cauliflower
Evening Snack: 8 oz. cottage cheese, 1 packet cream of wheat (instant), 1 oz. mixed nuts
Totals: 3,369 calories, 197 g protein, 398 g carbs, 111 g fat
Eat enough. The amount of calories you consume each day should be enough to maintain your bodyweight. Lower-calorie diets are associated with lower testosterone levels. Consume around 18-20 calories for every pound of bodyweight.
Eat some fat. Research suggests that when total fat, saturated fat and monounsaturated fat intakes increase, so does testosterone. Choose foods high in monounsaturated fats, like avocadoes, nuts, seeds, olives and olive oil. Red meat and dairy products (not the fat-free varieties) are also good sources of protein and saturated fat.
Drink a protein and carb shake after working out. Consuming proteins and carbs after training has been shown to increase the amount of testosterone that enters muscle cells, where it can increase muscle growth. Take 20-40 grams of whey protein and 40-100 grams of simple carbohydrates post-workout.
Eat plenty of carbs. A higher ratio of carbs-to-protein – somewhere around 2:1 is best – results in higher testosterone levels. Shoot for at least 2 grams of carbs per pound of bodyweight
Breakfast: 4 large whole eggs, 1 packet cream of wheat (instant), 1/2 avocado
Morning Snack: 8 oz. container low-fat fruit yogurt, 1 banana, 1 oz. mixed nuts
Lunch: 4 oz. turkey deli meat, 2 slices whole-wheat bread, 1/2 avocado
Pre-workout Snack: 1 scoop whey protein (in water), 2 slices white bread, 1 Tbsp. peanut butter
Post-workout Snack: 1 scoop whey protein (in water), 1/3 cup dextrose or sugar
Dinner: 6 oz. top sirloin steak, 1 cup cooked white rice, 1 cup cooked cauliflower
Evening Snack: 8 oz. cottage cheese, 1 packet cream of wheat (instant), 1 oz. mixed nuts
Totals: 3,369 calories, 197 g protein, 398 g carbs, 111 g fat
Eat enough. The amount of calories you consume each day should be enough to maintain your bodyweight. Lower-calorie diets are associated with lower testosterone levels. Consume around 18-20 calories for every pound of bodyweight.
Eat some fat. Research suggests that when total fat, saturated fat and monounsaturated fat intakes increase, so does testosterone. Choose foods high in monounsaturated fats, like avocadoes, nuts, seeds, olives and olive oil. Red meat and dairy products (not the fat-free varieties) are also good sources of protein and saturated fat.
Drink a protein and carb shake after working out. Consuming proteins and carbs after training has been shown to increase the amount of testosterone that enters muscle cells, where it can increase muscle growth. Take 20-40 grams of whey protein and 40-100 grams of simple carbohydrates post-workout.
Eat plenty of carbs. A higher ratio of carbs-to-protein – somewhere around 2:1 is best – results in higher testosterone levels. Shoot for at least 2 grams of carbs per pound of bodyweight
