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[PDF] The Testosterone Chef Download eBook for Free
Nov 15, · The Testosterone Advantage Plan: Lose Weight, Gain Muscle, Boost Energy [Lou Schuler, Jeff Volek, Michael Mejia, Adam Campbell] on blogger.com *FREE* shipping on qualifying offers. Eat like a man to look like a man. For years now, the so-called experts have told you to avoid the foods you love. That you're supposed to ditch the weight room and jog your way to maximum fitness/5(56). Jul 31, · The testosterone advantage plan 4 editions By Lou Schuler, Jeff Volek, Michael Mejia, Andy Campbell Go to the editions section to read or download ebooks. The Testosterone Advantage Plan - Lose weight, Gain Muscle, Boost Energy blogger.com download at 2shared. Click on document The Testosterone Advantage Plan - Lose weight, Gain Muscle, Boost Energy blogger.com to start downloading. 2shared - Online file upload - unlimited free web space.
The testosterone advantage plan pdf download
The name says it all. The Testosterone Diet. No need to give this meal plan some cute, fancy label. While many anabolic hormones in the body influence muscle growth growth hormone, insulin and insulinlike growth factor-1 all do it testosterone is the handsdown most important.
But testosterone also keeps you lean, since it elevates metabolism and increases the release of fat from fat cells and inhibits its storage in the body. Simply knowing how to eat properly can make a world of difference in keeping your testosterone at muscle-building levels. To understand how diet affects testosterone levels, you first must understand testosterone production and its actions.
It all begins in the brain. A hormone called the testosterone advantage plan pdf download hormone GnRH is released from the hypothalamus a small section deep within the brain and travels to the pituitary gland. From here, GnRH stimulates the release of luteinizing hormone, which travels via the blood all the way to the testes, where it activates enzymes that convert cholesterol into testosterone. What you eat can positively or negatively affect any one of these steps.
Testosterone travels in the blood to muscle cells and other tissues either as free or active testosterone or bound to a carrier protein. Only the free kind can work to increase muscle size by entering the muscle cells. To boost your testosterone levels, your first step is to consume an adequate number of calories. Following a low-calorie diet can result in less GnRH being released from the brain, the testosterone advantage plan pdf download well as decreased activity of testosterone-catalyzing enzymes in the testes, and the consequence of both incidents is decreased testosterone production.
The Testosterone Diet gives you enough calories to support muscle growth and testosterone levels without adding bodyfat. Our sample diet uses a pound bodybuilder; to figure out your own calorie needs, multiply your bodyweight by calories. For example, a pounder will need to ingest about 3, calories per day. For the pounder, it jumps up to 3, calories. The next step is to consume adequate carbohydrates.
Shoot for at least 2 grams per pound of bodyweight per day, keeping your carbs-to-protein ratio at research shows that this is ideal for elevating T levels. Priority No. Also, make sure most of your protein comes from animal sources; vegetarian diets are associated with lower testosterone levels in males. The last, but certainly not the least, macronutrient to be concerned about is fat.
Instead, concentrate on choosing monounsaturated fats found in nuts, olives, olive oil and avocados, and saturated fats from red meat and egg yolks. Unorthodox as this advice may be, research suggests that polyunsaturated fats lower testosterone levels, while monounsaturated and even saturated fats raise T levels. Consuming fast-digesting protein such as whey and fast-digesting carbs after you train has been found to increase the amount of testosterone taken up by muscle cells as well as the number of testosterone receptors in them.
In other words, all that testosterone can be put to work to stimulate muscle growth. Shoot for about 20 grams of protein and grams of carbs before workouts, and grams of protein and grams of carbs postworkout. Consider eating more cruciferous vegetables like broccoli, cauliflower, the testosterone advantage plan pdf download, Brussels sprouts, cabbage, the testosterone advantage plan pdf download, arugula, watercress, bok choy, turnip greens, collard greens, rutabaga, radishes, daikon, kohlrabi and kale, all of which have phytochemicals that can lower bad estrogens and potentially lessen their negative impact on testosterone levels.
Lastly, watch the drinking, the testosterone advantage plan pdf download. Alcohol does have its health benefits, but too much can lower T levels. Stay under a few glasses per week, the testosterone advantage plan pdf download. We recommend trying The Testosterone Diet for six weeks, then switching to more standard bodybuilding fare. If you notice good results in mass and strength on The Testosterone Diet, come back to it every six weeks or so.
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 calories for every pound of bodyweight. Be sure to consume poultry, beef, fish and pork. Red meat is particularly good due to its higher levels of saturated fat and zinc, a mineral associated with higher T levels.
Research suggests that when total fat, saturated fat and monounsaturated fat intakes increase, so does testosterone. Choose foods high in monounsaturated fats, like avocados, nuts, seeds, olives and olive oil. Red meat and dairy products not the fat-free varieties are also a good source of protein and saturated fat. Worried about your heart health?
Studies show that those who train while on a higher-cholesterol diet gain more muscle mass and strength than those who eat less cholesterol. Foods like egg yolks and red meat are good sources. Consuming protein and carbs after training has been shown to increase the amount of testosterone that enters muscle cells, where it can increase muscle growth.
Take grams of whey protein and grams of simple carbs postworkout. A higher ratio of carbs-to-protein some-where around is best results in higher testosterone levels. Shoot for at least 2 grams of carbs per pound of bodyweight. Taking in too many calories can lead to gains in bodyfat, which can ultimately lead to lower testosterone levels via increased levels of estrogens. Consuming more protein than carbs can increase the loss of testosterone through urination.
While protein is necessary for higher testosterone levels, too much can have a negative effect, the testosterone advantage plan pdf download. Stick to about 1 gram of protein per pound of bodyweight. Spread out your fat consumption throughout the day and avoid high-fat meals, which can actually decrease testosterone levels momentarily, the testosterone advantage plan pdf download.
Drinking alcohol can lead to lower testosterone levels by increasing the conversion of testosterone to estrogen. Keep alcohol consumption at a few glasses per week or less. Eating a healthy bodybuilding diet should give you enough fiber to stay healthy. Get roughly 35 grams of fiber per day when trying to keep testosterone levels maxed. Excessively high-fiber diets can lead to lower T levels.
This is a sample daily meal plan which is designed to maximize testosterone levels for a pound individual. The Ultimate Lifting Experience. Want cute and fancy? Buy a Thigh Master. Lease a Mini Cooper. Test Primer To understand how diet affects testosterone levels, you first must understand testosterone production and its actions. Diet can influence the amounts of both active testosterone and estrogens in the blood.
Eat The testosterone advantage plan pdf download Fat Research suggests that when total fat, saturated fat and monounsaturated fat intakes increase, so does testosterone. Eat Some Dietary Cholesterol Studies show that those who train while on a higher-cholesterol diet gain more muscle mass and strength than those who eat less cholesterol, the testosterone advantage plan pdf download.
Eat Plenty Of Carbs A higher ratio of carbs-to-protein some-where around is best results in higher testosterone levels. Eat Too Much Protein Consuming more protein than carbs can increase the loss of testosterone through urination. Eat Too Much Fat Spread out your fat consumption throughout the day and avoid high-fat meals, which can actually decrease testosterone levels momentarily.
Hit The Bottle To Hard Drinking alcohol can lead to lower testosterone levels by increasing the conversion of testosterone the testosterone advantage plan pdf download estrogen. Eat Too Much Fiber Eating a healthy bodybuilding diet should give you enough fiber to stay healthy. The Diet This is a sample daily meal plan which is designed to maximize testosterone levels for a pound individual.
Life Sciences 40 18 : 1,, Belanger, A. Influence of diet on plasma steroid and sex plasma binding globulin levels in adult men. Journal of Steroid Biochemistry 32 6 Ratamess, N. Androgen receptor content following heavy resistance exercise in men. Journal of Steroid Biochemistry and Molecular Biology 93 1 : Volek, The testosterone advantage plan pdf download. Effects of a high-fat diet on postabsorptive and postprandial testosterone responses to a fat-rich meal.
Metabolism 50 11 : 1,, Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology 82 1 :the testosterone advantage plan pdf download, No thanks, I'm happy with my physique.
Patient Education Video: Low Testosterone
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The Testosterone Advantage Plan by Schuler, Lou. Publication date DOWNLOAD OPTIONS ENCRYPTED DAISY download. For print-disabled users. Borrow this book to access EPUB and PDF files. IN COLLECTIONS. Books to Borrow. Books for People with . Download The Testosterone Chef Cookbook is culmination of nearly a year of hard work, putting together absolutely delicious recipes that contain ingredients designed to promote testosterone production and keep you hormonally balanced and blogger.com you want to eat like a king while supporting your endocrine system, then The Testosterone Chef is the cookbook for you. Description of the book "The Testosterone Advantage Plan: Lose Weight, Gain Muscle, Boost Energy": Eat like a man to look like a man. For years now, the so-called experts have told you to avoid the foods you love. That you're supposed to ditch the weight room and jog your way to maximum fitness.
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