Testosterone is a hormone that is secreted in both men and women. It is responsible for sex drive, as well as protein processing for muscle mass development and strength. The more Testosterone you have, the easier it will be for you to gain muscle and burn fat. Males produce about ten times the amount of testosterone as female, but females are far more sensitive to its effects. Though testosterone is largely responsible for those traits and characteristics that are considered “masculine” – physical strength, body hair, dominance, and virility – both sexes require it for proper sexual and physical development.
I see a lot of ads on TV for crap gels that increase your testosterone and a lot of kids email me asking about steroids (synthetic testosterone). First of all steroids are dangerous and completely unnecessary (unless you want to be a Pro Bodybuilder) and “low T” gels are dangerous as well. There is no need to risk your life, health, Money, or freedom by taking drugs to increase your Testosterone levels! In this post, I will show you how to NATURALLY increase your Testosterone levels. But first, let me explain the beafits of getting your Testosterone levels as high as possible
The Benefits of HIGH Testosterone Levels
Testosterone may help fight depression. If you’ve been battling any kind of depression, it may be because of low testosterone levels. Researchers have found that many men that suffer from depression typically have deficient testosterone levels. While scientists have not been able to find out if it’s low testosterone that causes depression or if depression causes low Testosterone levels, research has shown that some men suffering depression report improvement in mood and other factors of depression after undergoing doctor-directed testosterone treatments. I do NOT advocate such treatments, but this research leads us to believe that high Testosterone levels have an impact on mood
Testosterone decreases body fat. Testosterone plays a major role in regulating insulin, glucose, and fat metabolism. As T levels decrease, our body’s ability to regulate insulin, glucose, and fat metabolism decreases, which in turn causes adipose tissue (i.e. fat) to begin accumulating. And if that were not enough, that increased adipose tissue may also contribute to further decreasing testosterone levels because it converts testosterone into estrogen.
This negative feedback loop may explain why obese men typically have below-normal testosterone levels and higher levels of estrogen. However, research shows that by increasing testosterone levels, you can break the vicious cycle of low T and high body fat and actually create a virtuous cycle of fat loss and increased Testosterone levels!
For an in-depth article on the interplay between testosterone and body fat, click here.
Testosterone increases MUSCLE MASS. We all know about testosterone’s ability to increase muscle mass and strength. It works its muscle-building magic by increasing muscle protein synthesis.
This is the main reason that most men an typicaly stronger than most women, because men have Ten Times as much Testosterone level. This also why some people take steroids. Steroids is basically synthetic Testosterone. The major problem with steroids is that when your body is getting Testosterone from an outside source, it forgets how to make its own! so you when you come of the drugs your Testosterone levels will be lower than the were before you started… and steroids can kill you. Nothing sexy about dying.
Testosterone may strengthen your heart. Research on testosterone’s relation to heart health is split. Some scientists have found that men with higher testosterone levels have an increased risk of heart disease, while recent studies have shown that men with below-normal T levels are more at risk for heart problems. The research is still on-going, but many doctors find the evidence compelling that High testosterone levels can help prevent cardiovascular disease.
To be clear, it’s not the testosterone hormone itself that strengthens your cardiovascular system, but rather the health benefits that come from optimal testosterone levels.
Testosterone strengthens bones. I used to think that osteoporosis was health problem that only women have to worry about, but men can suffer from this bone-weakening disease too. And low testosterone levels may be to blame. Testosterone has been shown to play an important role in bone health. It increases bone density by stimulating bone mineralization as well as decreases bone resorption. Elderly men suffering from osteoporosis typically have sub-optimal testosterone levels. If you want to enjoy strong, healthy bones well into old age, take steps to improve your testosterone levels now.
Testosterone increases libido and improves erections. Testosterone is a sex hormone, so it’s not surprising that low libido and erectile dysfunction are two of the first signs of low T that men notice. If you’ve noticed a sharp decrease in your sex drive, you might have low testosterone.
Testosterone may decrease your chances of Alzheimer’s Disease. Several studies have linked low testosterone levels to an increased risk of Alzheimer’s disease. In a 2010 study by the University of Hong Kong, researchers studied 153 Chinese men who were recruited from social centers. They were at least 55 years and older, lived in the community, and didn’t have dementia. Of those men, 47 had mild cognitive impairment — or problems with clear thinking and memory loss.
Within a year, 10 men who were part of the cognitively-impaired group developed probable Alzheimer’s disease. These men also had low testosterone in their body tissues.
That study is not alone. Researchers at the University of Southern California have reported that increasing testosterone levels in mice with Alzheimer’s actually slows the progression of the disease. This observation has led scientists to hypothesize that maintaining optimal T levels into old age may help prevent Alzheimer’s in humans.
Testosterone may improve cognitive ability. Not only have studies shown that there is a link between testosterone levels and Alzheimer’s, they’ve also shown a link between Testosterone levels and overall cognitive ability, particularly in older men. One such study performed by Dutch researchers found a direct linear relationship between T levels and cognitive function, while other studies have found a linear relationship between memory loss and T levels. Because of these correlations, many researchers believe testosterone plays a role in preventing brain tissue decay in elderly men. The hormone’s connection to cognition explains why some of the symptoms of low T in men are memory loss, trouble concentrating, and “fogginess.”
While studies haven’t found a link between increased testosterone levels and cognitive ability in young men, that shouldn’t stop you young bucks from striving to achieve optimal T levels. It’s important to establish testosterone-healthy habits NOW, so you can reap the benefits in old age.
Testosterone may increase competitiveness. Men are known to be a competitive bunch and testosterone is likely responsible for our drive to win. Testosterone is linked with a man’s desire for power and status (Dabbs & Dabbs 2000). Testosterone ramps up before a fight or competition – producing effects on muscle mass and hemoglobin, quickening reactions, improving visual acuity, and increasing your feelings of endurance and indomitability. It also increases your “gameness:” One study showed that a man’s testosterone level after losing a game predicted whether or not he got back in for another round. Men who experienced a severe drop were less likely to play again, while men who experienced little or no drop in T levels got back into the game. Researchers concluded from this observation that T is one of the factors driving competitiveness in men.
Testosterone increases dominance and the desire for power. The link between testosterone and dominance has been demonstrated in numerous studies. T motivates men to gain and maintain social status. The desire for dominance can be a bad thing if it leads to criminal behavior, but it’s also what fuels the climb for success, motivates men to resist oppression and buck authority, and may even help you with the ladies…
Testosterone may help you Get Girls!!!!! In the animal kingdom, higher testosterone levels have long been shown to be associated with a male’s dominance in the competition for mates. But a recent study has shown this is true for human males as well. When a pair of men were instructed to compete for the affection of an attractive female undergraduate, the men’s assertiveness, ability to control the conversation, and ultimately, their chances of having the woman say she “clicked” with them most, were positively associated with their pre-competition testosterone levels. So there is truth to the idea that men with swagger get the girl, and this self-assuredness may be partly rooted in T.
Brandon Carter training Super Model “Camille McDonald”
I also came across an artical in the Huffington Post about a study that found women are more attracted to men with high T levels.
“Men with high levels of the sex hormone testosterone are seen as more hunky — and these same men have stronger immune responses, researchers report Tuesday (Feb. 21) in the journal Nature Communications. The findings suggest that women may be attracted to manly facial types because the macho look signals good health.
Researchers led by Fhionna Moore of Abertay University in the United Kingdom recruited 74 Latvian men in their early 20s to give blood samples right before and one month after their first dose of the Hepatitis B vaccine. The vaccine triggers the immune system to create antibodies against the virus. The researchers measured these levels of antibodies as well as testosterone levels and levels of the stress hormone cortisol.
Next, 94 Latvian women, also in their early 20s, rated photographs of each man on a 10-point scale of attractiveness. The researchers then looked for links between the immune response as measured by Hepatitis B antibodies, hormone levels and attractiveness.
They found that high testosterone correlated with both sexy faces and a strong immune response. Men with the strongest immune responses were rated as better looking than those with weak immune responses. The link between testosterone and hotness was strongest in men with low levels of the stress hormone cortisol, suggesting that stress might take a toll on the immune system, and thus women’s ratings of attractiveness.”
Testosterone increases the tolerance for risk-taking. Testosterone has a strong link with one’s willingness to take risks. Studies show that men with low levels of power and status, but high levels of T, are motivated to take risks in order to gain status and power. On the other hand, men with high T, who already have power and status, are more risk-averse, because they want to hold on to what they have.
It has also been found that college graduates with higher levels of T (men and women alike) are more likely to go into riskier careers. Another study discovered that among financial traders, a trader’s morning level of testosterone accurately predicted his day’s profitability – higher levels of T mean he’s more likely to take risks that day and score big.
Finally, related to the point about competitiveness above, studies have shown that testosterone levels not only go up before a fight or competition, they increase after each win, and this gives the winner a much higher probability of winning his next round, and the next round after that, even against evenly matched competitors. This is called the “winner-effect,” and John Coates, author of The Hour Between Dog and Wolf: Risk Taking, Gut Feelings and the Biology of Boom and Bust, explains why it works:
“Life for the winner is more glorious. It enters the next round of competition with already elevated testosterone levels, and this androgenic priming gives it an edge that increases its chances of winning yet again. Through this process an animal can be drawn into a positive-feedback loop, in which victory leads to raised testosterone levels which in turn leads to further victory.”
The potential downside of this positive feedback loop, Coates argues, is that testosterone levels can eventually surge past optimal levels and have the opposite effect – leading to overconfidence and poor decision-making. When this happens to animals, Coates, observed, they “go out in the open, pick too many fights [and] patrol areas that are too large…Risk taking becomes risky behaviour.”
For this reason, after the 2008 financial market meltdown, some commentators put the blame for the crash on the male-dominated profession, arguing that men take too many risks, and the economy would do better and be more stable if it was run by women. Maybe this is why my girl is in charge of all the finances in my house lol.
But enough about “why” you all know by now that Testosterone is the shit! lets talk about how to get your Testosterone as high as you can get them!
How To Naturally Increase Testosterone Levels
Over the course of the next 90 days I am going to see just how high I can get my testosterone levels! I got my levels tested the other day and I will be getting them tested once a month for the next 90 days. I am putting my self on a High Testosterone progam based on clinical research. no bullshit here man!
This is a pic of me getting my testosterone levels tested before the start of my “90 testosterone program!”
This is what my “90 Day Testosterone” program looks like
Diet: EAT MORE FAT AND CHOLESTEROL
Our diet plays a huge role in our testosterone production. Our glands need certain minerals — like zinc and magnesium — to get testosterone production started and our body need cholesterol to make testosterone.
The biggest change I am making to my diet is increasing my fat and cholesterol intake. There’s a reason why old school strong men would drink raw eggs — studies have suggested that higher fat and cholesterol consumption results in increased levels of total T; men eating low-fat diets typically have decreased testosterone levels.
I already know what you are thinking. “isnt cholesterol bad for you?”. the short answer is HELL NO!
Cholesterol is GOOD for you! your body can not make with out it! your body NEEDS cholesterol to make testosterone!
I don’t have enough time or space to cover the ins and outs of cholesterol in this post, but overall, research is showing that popular beliefs about cholesterol aren’t completely correct and the public shouldn’t be as afraid of this molecule as it is.
If you’re interested in learning more about the myths and benefits of cholesterol, I highly recommend reading this in-depth, well-written, and well-researched article
The Cholesterol Myth That Is Ruining Your Healt by Dr. Joseph Mercola
I will be following my normal muscle building / Fat burning diet, the only real change I will make is eating at least four WHOLE eggs in the morning, and four WHOLE eggs at night. I already eat a lot of egg each morning so this is not a big deal to me. I LOVE EGGS!
This is what my Breakfast will look like everyday for the “90 Day Testosterone Plan”
Make sure you subscribe to my NEW FITNESS YOUTUBE PAGE (My old one got deleted )
EAT MORE NUTS
I will also be eating more 20 Almonds at lest 2 times a day. I can not find the clinical data online about almonds, but I did read in Tim Ferriss’s book “The 4 Hour Body” that Almonds increase testosterone. Tim recommended eating 2 almonds 4 hours before sex for and extra boost! Because I live in world were I might have sex at any given moment, I am going to be eating 20 almonds at least 3 times a day lol. BEAST MODE!
I am also adding Brazil nuts. All Nuts are little fat bombs that provide the cholesterol that Leydig cells need for T production. One study suggest that the selenium in Brazil nuts boosts testosterone. I will be eating 3 Brazil Nuts 3 times a day
Supplements
Sadly, many guys think they can just take a few “natural enhancers” and their T levels will magically increase without any effort. If you’re eating bullshit, not exercising, and not getting enough sleep, no amount of supplements is going to help your testosterone levels reach optimal levels.
With that said, Here Are the supplements that I will be using for my “90 Day Testosterone Plan”:
- Vitamin D3. Vitamin D3 actually isn’t a vitamin, it’s a hormone — a really important hormone that provides a whole shit load of health benefits. Our bodies can naturally make vitamin D from the sun, but recent studies have shown that many Westerners are vitamin D3 deprived because we’re spending less and less time outdoors. When we do decide to venture outside, we slather our bodies with sunscreen, which prevents the sun reaching our skin to kick-off vitamin D3 production. If you’re not getting enough sun, you may have a vitamin D3 deficiency, which may contribute to low T levels. If you think you need more vitamin D3, supplement it. Studies have shown that men who take this supplement see a boost in their testosterone levels. Because I have a darker complexion — which makes me prone to Vitamin D3 deficiency — I will take 5,000 IU of vitamin D3 in the morning and 5,000 IU before bed for a total of 10,000 IU each day!
- Omega-3 Fish Oil. Fish oil has been shown to lower SHBG and increase production of Luteinizing Hormone (the hormone responsible for triggering the testes to produce T). Because of the increased amounts of saturated fats and cholesterol I will be consuming, I want to make sure I get enough of the “good” fats to clear the gunk out of my blood.
- Whey Protein Before and after my weightlifting workouts I will scoop drink whey protein . This is something I always do Just trying to feed my muscles the stuff it needs to rebuild itself after my workout.
- Caffeine. Use caffeine moderately. Too much of the jittery juice increases cortisol, which decreases testosterone. Moreover, consuming caffeine late in the day hurts sleep, which lowers testosterone production. But one recent study indicates that caffeine consumed before working out may boost testosterone levels and help you exercise more efficiently. I am going to take TEA REXX fat burner before my workouts.
Exercise
Exercise boosts testosterone in two important ways. First, specific types of exercise actually cause our body to produce more testosterone. Second, exercise helps to increase muscle mass and decrease body fat. As we’ve discussed previously, adipose tissue converts testosterone into estrogen. The less fat we get, the more T we have.
Lift Weights
If you want to increase testosterone, you’ve got to start lifting – and lifting heavy. Doing bullshit circuits with the weight machines won’t cut it.
Here’s what the research says on how to craft your weightlifting routine to maximize testosterone production:
- Use compound lifts. Squats, bench press, deadlift, and shoulder press should be your main lifts. Exercises that work large muscle groups are associated with higher increases in testosterone.
- Go for high volume. Workout volume is determined by the following formula: sets x reps x weight. Studies suggest that higher volume workouts result in higher T production.
HIIT Training
You already know how much I LOVE HIIT!!!! So in addition to weightlifting, studies have shown that HIIT workouts can also help boost testosterone levels. For those of you who don’t know, HIIT stands for high-intensity interval training. It calls for short, intense bursts of exercise, followed by a less-intense recovery period. You repeat with the intense/less-intense cycle several times throughout the workout. In addition to increasing T, HIIT has been shown to improve athletic conditioning and fat metabolism, as well as increase muscle strength.
Here is video I made explaining HIIT
Read more about the HIIT program I use here
Make sure you subscribe to my NEW FITNESS YOUTUBE PAGE (My old one got deleted )
Get More and Better Sleep
Most Americans today are sleep deprived, which may be a contributing factor to declining testosterone levels in men. See, our body makes nearly all the testosterone it needs for the day while we’re sleeping. That increased level of T that we experience at night is one of the reasons we wake up with “Morning Wood.” (If you don’t have Morning Wood on a consistent basis, you might have low T).
But if you’re not getting enough quality sleep, your body can’t produce testosterone as efficiently or effectively. In one study, researchers at the University of Chicago found that young men who slept less than five hours a night for one week had lower testosterone levels than when they were fully rested. The drop was typically 10-15%.
Not only does sleep boost T, but it also helps manage cortisol, a stress hormone that has been shown to wreak havoc on testosterone levels when present in high amounts.
During the “90 Day Testosterone Plan” I will try to get 8 to 9 hours of sleep at night as consistently as possible.
READ MY POST ON THE HEALTH BENEFITS OF SLEEP
Manage Stress
When we face stress, our adrenal glands secrete cortisol to prepare our bodies and minds to handle the stressful situation — the primal fight-or-flight response. In small dosages, cortisol is fine and even useful, but elevated cortisol levels for prolonged periods can do some serious damage to our bodies and minds. One area that seems to take a hit when cortisol is high is our testosterone levels. Several studies have shown a link between cortisol and testosterone. When cortisol levels are high, testosterone levels are low; and when testosterone levels are high, cortisol levels are low.
Knowing about the connection between cortisol and testosterone, I will start the following measures to improve my stress management:
- I mediated for 20 minutes a day. 2 times per day
- When I started to feel stressed, I got up and went for a walk.
- I practice deep breathing exercises.
Stop Masturbating!
So what’s testosterone have to do with masturbation? Testosterone is produced in the testicles and when you ejaculate you are releasing or using up some of that testosterone. This is fine when you are having intercourse with your desired partner, that is the whole point after all, but not fine when a chronic masturbation habit is leaving you drained of testosterone and limiting you from your true sexual potential.
In 2003, there was a research study done on the testosterone levels in males during certain periods of abstaining from ejaculation. It found that there was a gradual increase in testosterone levels during the first five days but on days six and seven there was a huge spike, up to a 147% increase in testosterone on day seven. After day seven, testosterone levels returned to normal, thus indicating that seven days is the effective number of days to abstain from ejaculating in order to hit peak levels of testosterone.
In another paper published in the Scandinavian Journal of Psychology, a group of male rats was studied during post-ejaculation and sexual exhaustion phases. One of their findings was that, after 4 days, only 63% of the males were able to show sexual behavior while after 7 days all males were getting it on in a giant rodent orgy. Again, this indicating that seven days is the optimal time between male ejaculation periods.
Having that said, I am still gonna have sex during the “90 Day Testosterone Plan”. Why? Because “FUCK THAT”… Thats why! I will have sex but I will not masturbate for 90 days to Ejaculate less and store up as much testosterone as possible. I am kind of afraid to do this because masturbation keeps me sexual calm. I fear that not beating off may turn me in to a Gangsta version Pepé Le Pew!
One thing that will make not jacking off easier is some new date I have come across that suggest that internet porn is REALLY BAD for your brain! (you should really check this out guys)
Ice Baths
Twice a week during my “90 Day Testosterone Plan”, I will take a 10-minute Ice bath after my really hard workouts. One benefit I found in my research was that they could increase testosterone levels. I mentioned a 1993 study done by the Thrombosis Research Institute in England that found increased T levels after taking a cold shower. Sorry, I can not find the study online anymore, but Ice Baths were also mentioned in Tim Ferriss’s book “The 4 Hour Body” as a great way to boost Testosterone.
Conclusion
So this is the plan that I will follow for the next 3 months! I hope that some of you will take the “90 Day Testosterone Plan” with me! You can do it with out getting tested and just go by how you feel. Its even better if you go to your doctor and have him test you before and after like I am doing! if you don’t want to go to a doctor, you can get home testosterone test! (they are not as accurate as having a doctor send your blood to a lab, but it may be good enough)
If you are new to this site, make sure you Download the my “15 min Ab Workout” for FREE from my FaceBook page (make sure to “like” it!) This FREE Link
Here are some testimonials I received from people that have used my workout plan to accomplish there fitness goals using MY WORKOUT PLAN. If you want to see more testimonials click here.
“I´d like to thank you for everything you`ve done up til now. Thanks to you i was able to accomplish my FItness Goals in the past year. Here are 2 pics. Sry for the before pic found no better one.
Would be glad to see it on your Facebook site or Homepage so that i can also motivate others to not give up
best regards”
-Christopher Scharner
“All of my coworkers, family and friends ask me how I lost all my weight (currently at a loss of 58 lbs) and built all of my muscle. I tell them that I used all that I learned from you as a base of my eating habits and work out plans. I wanted to thank you for all the helpful information and I wanted to send you a before and current (2 months ago) picture of myself so you can see my progress thanks to you. The before picture was a little over 1 year from the more current picture. I hope Brandon himself gets to see this because I would like him to know the huge impact his words and videos have had on my life and hopefully many others.” – Michael Alexander
(Some of people questioned if Michael’s pics are “real” because his tattoo is on the other arm in the 2ed pic. it is because he took the pic in the mirror. I don’t want to get into the “science” of that, but if I take a pic of my reflection, my tattoos with switch sides too. LMAO!)
“Results dont just come over night, and supplements can only do so much.. But these workouts Brandon provides are the real deal! For real results and real motivation quit doing the same workouts and try something new! I did, and I’m seeing satisfying results already!!” – Joshua Everett
““i watched your youtube vids, which helped me with my body transformation. check my weight loss album!” – Kamari”
“Hi Brandon, my name is Ergin YALI and Im currently 17 years old,
First of all I want to thank you for all the great and helpfull
information that I learnt from you and from your site. Most fitness
instructors, and nutritionists I have talked at the past made me kept
wasting my time and money, but you man, you are completely different.
I learned almost all my eating and workout plans/tips from you. Thanks
again for sharing all your knowledge with me and others. till 9
months ago I was 105 kg, now I m currently 70 kg. My waist reduced
143cm to 86 cm. No any other words needed, photos describes my
situation. I got leaner and also added lot of muscle. I hope you get
this mail man, because I would like you to know your
words,tips,inspirational quotes and videos changed my life. I hope
others can reach their goals too. Also you’re a brilliant musician
man, KEEP IT UP!!! (sorry for wrong sentences man, my english is not
that great)”
-Ergin Yali
“Using you as an inspiration, I’ve got these results”
-Anders Christensen
IF your REALLY ready to take your body to the next level, make sure your on total body routine and diet plan!!! (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.
!!!LET NOTHING STOP YOU!!!
sincerely,
Brandon Carter (Follow Me With The Links Below
- Youtube (Fitness Page)
- Youtube (Music Page)
HIGHLIFE WORKOUT 
hey brandon thanx for your post man . first am using 4 kg dumbells and now am using 10 kgs how many reps can i do with that dumbells and it is little bit heavy for me . waithing for your reply
Hey Askshay.
Do each set to failure (until you can not do anymore). thats how I ALWAYS train
Hey Brandon I love your “to failure” style workouts but some things like jump squats, and crunches I am really strong in and it would take me forever to reach failure. any suggestions on what I can change so I dont have to do endless sets of crunches and squats to reach failure?
p.s. I’m training for triple jump in track do you have any suggestions on how I can get strong as hell for it? im trying to make all new englands this year
Found this really interesting. Am looking forward to reading your results.
With thanks and appreciation.
Cathi x
Thanks a lot Cathi!!!!!!
hi im workingout for 2 years but im not regular and my body is completly out of shape no fats only tummy …. i dont knw how get i good result in short time because i have very busy life.
Hey Eddy. what kind of plan are you on now?
Brandon
I am interested in your workout for 19.95 However does it require the gym? It is video based? Will it fit in my IF/Carb Backloading lifestyle? Keep up the good work. Also will you be monitoring your cholesterol with the blood work?
Hey Chad!
Thanks for showing interest in the program. the plan can be used in the gym OR at home! I do not do “IF” because I am hypoglycemic and “IF” may literally KILL me, but if you are doing it with my plan, you should be fine.
Yes, my doctor is monitoring EVERY that goes on in my body over the next 90 days. but if you read the article i linked to about cholesterol, you will see that there is nothing to be worried about.
Glad you enjoyed to post bro! thanks for your comment!
Always innovating bro … very good document with great contribution of data and reports! Brandon ….., good looking is this new plan of 90 days!! … ‘s try it and see how it works, that coming from you certain that with discipline, training, strength, diet and consistency will be successful …. greetings bro
Thanks Nohagaseltonto! Glad you enjoyed to post!
hey brandon am doing your workouts and i get results . after eating i got my stomach bloated what can i do ? how can i tighten my core will you give me some workouts for core dude.
Hey Andrew. have you tried the abs workout at the end of this blog post?
Great Article and i appreciate all the scientific evidence you put for all your claims especially about the porn and masturbation which i also feel is really dangerous and people need to realize that ,but i just starting a similar program as part of my diet minus the ice baths and nuts because im allergic and i also just ordered Maca Gelatinized Powder and im gonna see if i can feel a difference with that added in my diet but i was wondering how important do you think it is to do ab exercises when trying to get abs because im making sure i maintain a calorie deficit and do cardio and weightlifting but i dont do many ab exercises so you do think i can get abs like yours or at least decent abs while excluding ab exercises , also do you think its a good idea to lift in the 4-6 rep range or until failure somewhere around there while cutting for maximum muscle retention?
Thanks a lot Bro! keep me posted on that Maca! I could not find enough studies on it to justify including it, but I would like to know how it works for you bro!
BRANDON Thanks for this fantastic information, this was a great read. Thank u for giving your fitness followers the knowledge and insight we need to stay on point. Can’t wait to hear the out come, after your 90 days. Yo man, keep up the GREAT work.
Thanks a lot D’Roc! glad that you found it helpful!
Abs should be worked every other day for definition, and n mass or weight is lost with hiit my goal is to get ripped and cut up and get 6 pack to show i am at 12-15% bodyfat how long to get it. Whats so bad about jerking off and takes out stress . It could help build muscle in your arms
hahahhaha Check links I posted about beating off.
should ii train abs every other day no mass or weight is lost with hiit right beause i cant lose no more im 115 right now. how long to get 6 pack.
how many inches your arms man? look big lol
lol around 17 inches lol. thanks!
I’ve been following you for quite a time now and I gotta say I’m glad to see somebody who really KNOWS what he’s doing. There are a lot of people telling you literally sh** about training and nutrition, but you share a lot of important knowledge. Your workouts keep me fit during my education (occupational therapy with LOTS of anatomy) and get me ready for the breakdance sessions with my mates, so thanks a lot man and keep on doing your thing
peace
Thanks B-Boy! that really means a lot to me because I put a lot of effort into this blog. its good to know that people find it helpful!
Brandon , I love your workouts / mealplans / videos and your overall personality… The thing that impresses me most about you is your naturality of being blatant all the times and not fake another person out… “Having that said, I am still gonna have sex during the “90 Day Testosterone Plan”. Why? Because “FUCK THAT”… Thats why! ” LOL , I am still laughing on this… 😀
I think you have motivated me enough to rub ass in the gym and follow a good diet / workout plan , which I hope to maintain.. Keep the good work up with your motivating and informational posts… Keeps giving the kick to stay healthy ! 🙂
hahaha Thanks a lot Sud! please keep me posted on your progress
hey brandon this is akshay thanx for your reply lol. am doing 5 days split now . i need some home back workouts lol will you give me those
coming soon homie!
Quick question: how often (max times/month) do you think that is no normal to masturbate in order not to cause health problems and imbalances in our body. The problem is that I have started doing it from an early age and only at 28 I have realized that this is not normal when done 3-4 times/week. I have tried to stop totally but I couldn’t manage to get out of this without 3-4 times/month. As you said, it also keeps me sexually calm from time to time. Do I have to try to get under 4 times/month?
I dont know Alex. for YEARS I used to do it 3-4 times a day and have sex everyday lol.
I wonder where do you get all the energy for working out and also to be so active, sexually 🙂 cos’ now at 31 I feel like I don’t have the same energy as 5 years ago.
Yo
I got the full plan
Just start last night at the gym with first day.
But
NICE!!!!
Yo Brandon
I download the full plan, start at the gym last night been the for 90 minutes with the first day
Can you upload more videos for the gym? I see is tons of video for home that’s is good,
One more question how many hrs do you sleep if you work out in the morning ?
Thank you
Byw I got my photo last nigh that will be the before 😉
GREAT! you can do the “Home” stuff in the gym too
Sorry to burst your bubble! I am a doctor so i know what I am talking about! This is just an old school boy myth, passed down ages! Here are the facts:
1. testosterone is a hormone, transported in the blood; it is produced but NOT stored in the testis.
2. The ejaculate-Semen- DOES NOT contain testosterone.
Be careful before you publish such myths!
Hello Doctor.
My bubble is has not burst at all. check out this clinical study of the effects of masturbation and testosterone
http://www.ncbi.nlm.nih.gov/pubmed/1…ubmed_RVDocSum
This current study examined the effect of a 3-week period of sexual abstinence on the neuroendocrine response to masturbation-induced orgasm. Hormonal and cardiovascular parameters were examined in ten healthy adult men during sexual arousal and masturbation-induced orgasm. Blood was drawn continuously and cardiovascular parameters were constantly monitored. This procedure was conducted for each participant twice, both before and after a 3-week period of sexual abstinence. Plasma was subsequently analysed for concentrations of adrenaline, noradrenaline, cortisol, prolactin, luteinizing hormone and testosterone concentrations. Orgasm increased blood pressure, heart rate, plasma catecholamines and prolactin. These effects were observed both before and after sexual abstinence. In contrast, although plasma testosterone was unaltered by orgasm, higher testosterone concentrations were observed following the period of abstinence. These data demonstrate that acute abstinence does not change the neuroendocrine response to orgasm but does produce elevated levels of testosterone in males.
http://www.ncbi.nlm.nih.gov/pubmed/1…ubmed_RVDocSum
your welcome Doctor
Here is another study for you Doc
“A research on the relationship between ejaculation and serum testosterone level in men.”
http://www.ncbi.nlm.nih.gov/pubmed/12659241?dopt=Abstract
Brandon, first of all, your link does not point to the correct article.
Anyway, please read the FULL article here:
http://www.reuniting.info/download/pdf/01_Endocrine_Response.pdf
In the full study, testosterone levels are the same in both groups. See the graph in pg.379. The testosterone levels at the start of the film are identical in both groups.
The abstract is poorly worded and thus causing the confusion.
Moreover, in your article you say “Testosterone is produced in the testicles and when you ejaculate you are releasing or using up some of that testosterone.”
Which exactly is what does NOT happen. The testis is NOT the reservoir for testosterone. Testosterone produced in the testis is transported by the BLOOD to all the effector organs. That is why it is called a “hormone”
If we indeed “release” testosterone when we ejaculate, imagine how much of this hormone we would have lost from the time we started masturbating as adolescents?
Anyway, keep up the good work, and you have some great articles on working out!
I got you bro, thats why I did not include that study in the artical. but THIS study seams valid
“A research on the relationship between ejaculation and serum testosterone level in men.”
http://www.ncbi.nlm.nih.gov/pubmed/12659241?dopt=Abstract
regardless of what that doc says… He has nothing to lose by at least trying…. thanks for showing your professionalism with at cynic B, My T levels are improving ( SEX WISE) you da man bro
I ready do appreciate your feedback. Thanks a lot!
Surely doctors should be doing more important things… school boy myth or not, that one part of the article does no harm to anyone even if they took the advice
Hey Brandon – I love your posts but in my opinion Mercola is a joke. All the best:0)
hey brandon, ive been working really hard to burn fat. ive been trying to watch the diet and i have also been doing insanity workout. im not gonna lie its mad hard and im kinda off and on the work out plan, but ive lowered my body fat from 15 to 7.-something; hydration level is like 90-something % too. i would like to lower my BF more for me to see an 8 pack, but im skinny as is and cant seem to lose anymore, what should i do?
btw i weigh like 145 right now, if that matters thanks!
Hi Brandon, great article. Just asking, can having high testosterone levels as a teen allow you to grow taller than you would normally?
hi i am currently a freshman in high school and workout with my brother everyday before school but can only fit in 45 minute workouts. Is that enough time to get effective results.
Brandon this Lance from Hyde Park Academy in Chicago. You know who this is but u a damn fool for that breakfast video, u still crazy as hell! But anyway I need to get on that plan with you cuz I gotta look good on my bday in july. I got ur videos but how do I know what body parts to work out on which day. I need guidance son! Hit me back
What up homie! I ain’t seen you in like 15 years! I’m going to email you
Loved reading this mate you have out-done yourself, all the important info is here no doubt!
Brandon
I tried the high fat 8 eggs a day for a while. Got my blood work done. Trigs good at 55. Healthy cholesterol at 55. However bad cholesterol doubled in a year from 72 to 144. My overall now is a little high at 209 from 129 last year.
hi, Is there a supplement that u can also recommend for natural t-boost?
Hey Brandon, thanks for the content bro, really helpful. I need your opinion on a situation my friend is facing right now, he’s 28 years old, works out 5 days a week, eats a good balanced diet. He got his blood work done 3 times in the past 6 months and his T level came back really low Total T was at 268 and Free T at 6.5. For his age it’s really low, his doc wants to put him on Testosterone Replacement Telegraphy, as i said guy is always training hard about 1 hour to 1.5 hours at the gym, eats right, very rarely drinks alcohol, takes all the right vitamins. Please get back to me on this, need your advice.
Thanks Bro
There’s a lot more reasons for lowered testosterone levels than you’d think, eating, sleeping and working out well matter of course, but genetics play a large role for some people… but genetics can be fought and beaten, it’s just an up hill fight.
I wish I could give the exact name but I know there’s a group of specialists (they even have online yt videos) who can provide video guides/information on something called testosterone enrichment.
If you reply to ME I’ll try get back to you, no promises though, new site for me.
Thanks man, yeah that would defiantly help me out. Cuz at this point i am not really sure what i should do. Doc is thinking to put me on Testosterone Replacement Therapy. For 28 years old guy who’s been working out hard for 3 years now, sounds kinda wrong.
don’t do it man. try some natural stuff first and seek a 2ed opinion
Hi Brandon, I am 16 years old, very skinny with a thin neck and thin wrists. The problem is, I have a very fast metabolism, and I eat so much, I even tried eating 20 times my own body weight, in calories. I joined the gym and also did compound weight lifting. I ended the gym membership and also went back to my normal eating routine because absolutely nothing is helping me gain weight. What can i do to put on weight? I have absolutely no inquiry about building lean, hard muscle – I just want to gain weight, and not be that skinny weak kid anymore. Help would really be appreciated bro, thanks
EAT ALOT, take 3 shots of olive oil a day, and wake up to have a shake in the middle of the night
Cheers for the information mate, I haven’t read the whole article/seen the whole video, love what I’ve seen so far. but I just feel like I have to warn you about the Caffeine usage, although a seemingly low strength and in most cases, a practically harmless stimulant(when it comes to physiological damage) but when coupled with exercise it causes the heart far too much stress far too quickly, even as you are warming down, trying to approach a state of rest, the heart will continue to beat at near it’s peak BPM for 10-15 minutes, often causing veins in your heart that line the surface to either collapse, bleed or even literally harden.
I don’t doubt your fitness and focus and don’t mean to be anything but respectful, but I feel that if you’re making videos and seemingly innocently advertising caffeinated beverages in a work out oriented video, you might want to hear just what can be wrong with it.
Keep it up! and thanks for the vid, gonna go work out, myself now (videos like yours will seriously work me to death bwahaha), anyway some rush gains and shredding are calling.
Just wanted to share with you the information that you could then also pass on to other fans (give a look up on what I was talking about to fact check me)!
(on Caffeine)
It can be great for a pick me up in a can and for a night out or a short gym sesh, but you’re better giving Caffeine a miss in the high doses that Coffees and Energy drinks give, slowly chewing some ginseng would be healthier(fact check me on that though) with stims like these even just slightly pushing yourself can and will damage the heart over time, sometimes to the point that you will be dealing with Atherosclerosis and heart disease way before your time.
For such a unit and one who obviously values his health and has a great mentality, I just thought I’d doubly express my concern, thanks for the vids,
Peace.