A Sample Testosterone Friendly Day – PM
Last time, I covered the first half of a sample testosterone boosting. This time, I’ll cover the second half of our sample day including a fat burning, muscle building workout.
3:30 PM – Snack
1 large apple
¼ cup pumpkin seeds
Rationale:
- A quick snack to provide nutrition for your upcoming workout
- Pumpkin seeds are packed with healthy fats and protein
5:00 PM – Pre-workout
Caffeine (espresso, green tea, or your favorite energy drink)
1 Renew Male capsule
Optional: 3 g beta-alanine
Rationale:
- Caffeine provides a pre-workout pick-me-up to help you train harder
- Renew Male pre-workout can augment the natural exercise-induced rise in testosterone
5:30 PM – Strength training
Proper warm-up
A) Barbell back squat: 5×3 / 5RM / 2 min rest
B1) Push up: 3×10-12 / bodyweight / 30 s rest
B2) Seated cable row: 3×10-12 / 15RM / 30 s rest
C1) Glute ham raise OR reverse hyperextensions: 2×12-15 / 20RM / no rest
C2) Face pull: 2×12-15 / 20RM / no rest
C3) Abs (your choice): 2×12-15 / no rest
Optional cardio
Rationale:
- An evening workout can give you a much needed testosterone boost when levels are at their lowest
- Strength training helps maintain lean mass and reduce fat mass
5:30 – 7:00 PM – During workout or post-workout
20 g protein (from whey) or 10 g BCAA
Rationale:
- Protein stimulates protein synthesis and initiates the recovery and rebuilding process
7:30 PM – Dinner
Bison black bean chili (2 servings) – find the recipe here
Rationale:
- A balanced, nutrient-dense meal that will help you recover from your workout
10:00 PM – Pre-bed
HPS Sleep Performance (purchase here)
Optional: 20-40 g protein and some healthy fats
Rationale:
- The ingredients in HPS Sleep Performance support relaxation and the deep, restful sleep your body needs
- Pre-bed protein keeps you anti-catabolic while you sleep and fats slow down digestion
10:30 PM – 6:30 AM – Sleep
Rationale:
- By going to bed at the same time every night and waking up at the same time every morning, your body will establish a healthy circadian rhythm. This is one of the most important things you can do to naturally optimize testosterone (and other hormones).
The diet outlined in this entire sample day yields approximately:
2600 Calories
Fat – 98 g (34%)
Carb – 283 g (39%)
Protein – 173 g (27%)
I hope this sample testosterone-friendly day has helped give you an idea of how to implement the strategies I’ve covered thus far.
