These meals come straight out of the Man Blog. These meals were written as part of a guest post by a Man Blog reader named Fey Alingan. The man blog covers some of the ways an intermittent fasting lifestyle can increase testosterone. The site also functions as a sample of the types of information that are covered in the TestShock program. Basically the TestShock program is a culmination of everything the program’s author, Chris Walker, learned from spending a year and a half independently researching natural testosterone enhancement. Chris successfully raised his own testosterone from less then 100 ng / dl to over 1000 ng/dl. In the process, he distilled the best information the scientific community had to offer and packaged it into the TestShock program. Below is an example of a user’s results with the TestShock program.
Before 430 ng/dl After 1024 ng/dl
What is interesting about Fey’s story is that his testosterone was not completely deficient to begin with. He had it checked by his doctor and he was in the 400 ng/dl range. This isn’t widely considered outside of the normal range. However for many men they understand that this is not ideal. Wanting to improve his score he followed the advice outlined in the TestShock program to raise his testosterone up to around 1000 ng / dl. Whats even more impressive about the transformation is that he makes some noticeable changes to his physique.
While many experts have different ranges they believe are ideal for men at different ages. Most experts that estimate on what range is best seem to agree on the 600-1000 ng/dl range. Men outside this range stand to gain noticeable benefits from getting their levels of testosterone into this range.
I was first exposed to this program a few months ago and found the information very useful. In addition to detailing effective eating strategies, the program goes into detail about specific types of exercises that can be used to increase testosterone. The author lays his framework for neuromuscular exercise. Basically these types of exercises tax a large amount of the body’s muscles to produce a high power output. The higher the power output of the exercise the greater a challenge it presents to the body’s nervous system. These types of exercises are more important than any other when the goal is increase testosterone and optimized endocrine function. The author goes over common misconceptions around testosterone, supplements and even what types of exercise to avoid. The section on exercise alone is worth the price of the program.
To check out the TestShock program head on over to the Man Blog’s TestShock page.
Even without the program you can get an idea of what you should eat by checking out the macro balance of the meals this program user created. The main thing to keep in mind with meals designed to support endocrine function primarily is that no macronutrients are emphasized at the expense of any other. No super high protein low carbohydrate meals here. Only balanced amount of carbs, fat and protein.
“30 minutes of cooking for great sex drive, lots of ambition and tons of muscle? Heck yeah!”
Meal 1 – The Lunch Classic 55/20/25/835 (2 servings)
Image Credit: The Man Blog
About 300g of chicken breasts, 2-3 cups of broccoli and 1 cup of white rice (if you work out before lunch, up that to two cups), with a side of guacamole and tomato salsa.
- – 300g boneless chicken breast (preferably free-range and/or organic)
- – frozen broccoli, around 500g
- – 1 cup of white rice
- – some coconut oil
- – a pre-prepped tomato salsa (look in the mexican section and choose the one you like most)
- – one avocado, two tomatoes, one big onion, one garlic clove
- – salt, pepper, coriander (fresh if possible)
- – a chicken spice mix
Meal 1 Nutrition Info
1) Start your rice cooker (a rice cooker should only cost around 20 bucks, so you don’t have an excuse not to have one) BEFORE putting in the rice, so the cooker already warms up while you’re quickly washing the rice. Rinse it and throw it into the cooker with double the water (1 cup rice = 2 cups water), one scoop of organic coconut oil and a bit of salt – that’s it.
“I like to use frozen veggies during the week, since they are pretty practical and contain all the nutrients (if not more) than the fresh ones.”
2) So put a pot on hot and throw in the broccoli. Add water until about half of the broccoli is covered and throw on a lid.
Now onto the chicken:
3) Use a pre-mixed chicken spice mix (they normally have salt, pepper, rosemary, paprika and ground cumin inside) and cover the chicken with a bit of oil and lots of spice. The trick for tasty chicken is a lot of spice. The chicken needs to go onto your George Foreman grill (what you don’t have one? You definitely need to check my healthy cooking for busy people article HERE).
4) While the chicken is cooking, get your tomato salsa and throw it onto your plate (I always have my salsa in the fridge so now it “warms” up to room temperature).
5) Grab the avocado, remove stone and mix with a fork until mushy. Cut the onion, tomatoes and coriander to mix with the avocado. Depending on how you like your guac, add salt, pepper and the garlic glove. Mix everything – done.
6) By now the broccoli should be ready, rinse it and put back on the stove so that it stays warm, while you’re checking your chicken.
If the chicken is done, your rice should be ready as well. All in all this takes about 20-30 minutes.
Meal 2 – The Bitehype Lamb Beef Burger 30/25/45/575 (2 servings)
Image Credit: The Man Blog
Ingredients for the BLB:
- – 150g ground beef (free-range and/or organic)
- – 150g ground beef (free-range and/or organic)
- – 400g frozen spinach
- – 2-3 big sweet potatoes, 1 big onion, a bit of coconut flakes/flour
- – salt, pepper, FRESH rosemary, FRESH thyme, a bit of mustard, one egg yolk
Meal 2 Nutrition Info:
1) Throw the spinach into a pot with a bit of water and let it cook until done.
2) Meanwhile cut the onion, the rosemary and the thyme. Throw everything in a big bowl and add the beef. Now crack the egg (pro tip: crack on a flat surface) and throw the egg yolk into the mixture. Add a bit of coconut flour and mustard, some salt and pepper. Now the fun part: Mix everything and form paddies (some like ‘em big and some like ‘em small!).
3) When the paddies are done, throw the George Foreman grill on and let it warm up. Now take the sweet potatoes, wash them and take a knife. Stab them at multiple positions, so that they don’t explode. Throw them into the microwave for 5 minutes and then change positions and microwave for another 3 minutes.
4) Now that the paddies are done and grill is hot, throw the paddies on and grill them how you like them (medium rare, obviously.). As soon as the meat is done, the spinach and the sweet potatoes should be done.
Protein Fluff 45/40/15/320
Image Credit: Leangains
Ingredients for the protein fluff:
- – gluten-free oats or millet flakes
- – 1 eggs
- – cacao powder (raw, organic if possible)
- – any kind of protein powder you like
- – cacao nibs (again raw if possible)
- – any kind of berries you like (blueberries, raspberries, etc)
- – something to liquify (can be a bit of cream or rice/almond milk)
Protein Fluff Nutrition Info:
1) Throw in all the ingredients into a bowl and mix it. For measures use the typical protein powder scoop. You can basically give one scoop of every ingredient into the mixture. When it’s all mixed up, throw it in the microwave for about 4-5 minutes and serve with a bit of cinnamon or coconut flakes – delish!
All in all cooking/prep time: 30 minutes
“As you can see healthy cooking doesn’t have to be difficult or take a lot of time. These are just two recipes that I used to gain around 4kg of muscle in just 2-3 months (while losing around 1.6kg of fat) and I use these same exact recipes almost every week. To make it stay tasty, I just rotate the veggies I like.” – Fey Alingan
As you can see, on every one of these dishes has a mixed amount of carbohydrates proteins and fats. This is because more balanced meals are beneficial to the endocrine system in the long run. Basically restricting any macronutrient or overall calories can be damaging. These meals provide a pretty good example of the hormone supporting dishes someone on the TestShock program would be encouraged to make.