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Testosterone – Your Secret Weapon Part 2
First off, it’s 4 weeks into 2008… which is 8% into the year!
That means you should be 8% closer to your yearly goals!
Are you?
Time to talk about testosterone again, it’s called the “juice” in some workout circles. Bodybuilder inject it illegally which should sell you on, “How can I increase mine naturally?”
And it’s the stuff that gives guys an erection at 5 am every am :)
All men should be sold on this fact too, knowing that it’s the hormone responsible for boosting optimal sexual function.
It’s the stuff the starts to decline in your mid 20’s so here are two nutrition tips you should know for boosting T levels:
– You need at least 2 grams of protein for every kilogram (2.2 lbs) of body weight. So if I’m 210 lbs then I divide by 2.2 which equals 95.4 x 2 = 191 grams of protein a day.
You can consume more in aggressive bulking phases but this is the minimal you need to maximize T levels. You should be hitting this amount from a fat loss stand point too because you need to maximize your metabolism and protein does this the best.
– It’s hard to sell a book that says, “Eat fat to lose fat” so you may not have heard this message before but it’s true.
Eating the right fats will take away from the need for carbs that make you fat, increase your mood, sex drive, heart and overall well being.
Also, if you had to rank the world’s populations in terms of pure hairy chested manliness, chances are Greeks and Sicilians would rank at the top! So it should be obvious that an eating plan similar to the classic Mediterranean diet, which derives 25-40% of it’s diets from healthy fats is optimal for raising T levels!
Don’t believe me? Go watch the Godfather (”Leave the gun. Take the cannoli.”) See?!
Most of the fat in the Mediterranean diet comes from olive oil, meaning most monounsaturated fats. Just like my meal plan.
Most of the protein comes from fish, eggs and cheese. Just like my meal plans.
The carbs come from whole grain bread, pasta, rice as well as lots of seasonal fruits and veges. Just like my meal plans.
Your meal planshould have very little saturated fat and zero refined or sweetened carbs.
This is the same information that I used to design my 84 day Healthy Meal Plans at No Nonsense Muscle Building
Some people forget that my program comes with thirteen meal plans that range from 2000 to 6000 calories in 500 calorie increments allowing YOU to decide how much muscle you build and how much fat you lose.
These meal plans are your next step to boosting your T levels to enjoy life like a real man!
Train hard,
Vince Del Monte
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2 comments - add yours
adil
March 10, 2009
Tony
June 24, 2009
You need to do some more research on Testosterone Before you start telling people how to increase it. Your explanation is a bit lacking…
Some studies find that a high protein intake lowers testosterone levels….There is a positive association was seen with total fat and saturated fat, while a negative association was seen with protein and polyunsaturated fat. However, studies such as this one only look at total testosterone levels. When free testosterone is considered, a somewhat different picture emerges.
For instance: Testosterone concentrations in seven normal men were consistently higher after ten days on a high carbohydrate diet (468 +/- 34 ng/dl, mean +/- S.E.) than during a high protein diet (371 +/- 23 ng/dl, p less than 0.05) and were accompanied by parallel changes in sex hormone binding globulin (32.5 +/- 2.8 nmol/l vs. 23.4 +/- 1.6 nmol/l respectively, p less than 0.01). By contrast, cortisol concentrations were consistently lower during the high carbohydrate diet than during the high protein diet (7.74 +/- 0.71 micrograms/dl vs. 10.6 +/- 0.4 micrograms/dl respectively, p less than 0.05).
So the high carbohydrate diet raised total testosterone levels and lowered cortisol levels. These are both beneficial effects. However, the raising of SHBG is problematic.
So a high protein intake lowers total testosterone levels and raises cortisol levels. These are both detrimental effects. However, protein lowers SHBG and increases GH secretion. These are both beneficial effects. Given these conflicting effects of protein on hormone optimization, the best recommendation is to keep protein intake at a moderate level.
(Taylor, Joshua. Nutrition For A Higher Quality of Life. Testosterone Training 2009.)
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A world famous fitness coach and author, Vince DelMonte is known as the top "Skinny Guy" expert and has helped more skinny guys and girls defeat their muscle unfriendly genes without drugs and supplements.
