Chad Howse: The Man Diet & The Man Workout

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 Chad Howse Presents
The Boxing Bodyweight Program

I dont always do bodyweight workouts, but when I do,

I train like a fighter.

If you dont know my story, Ill give you the short

version.

I was a skinny kid growing up, an athlete, but very

skinny. I tried for 8 years to build muscle and to forge
my ideal body through bodybuilding and all sorts of
other methods, yet yielded no real changes in how I
looked or performed.

Alas, I finally quit.

Id had enough of my skinny genetics and my inability

to make any changes in my physique sounds like a
great training coach eh? (yes, Im Canadian) so I quit
all-together.

Kind of

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 Ive been infatuated with boxing ever since I was a wee
lad.

My old man gave me a documentary on Ali when I was

3. My mom would talk endlessly about her childhood
hero as an Italian, Rocky Marciano. I grew up idolizing
warriors like Arturo Gatti and Mickey Ward.

I watched every fight there ever was, yet I knew no one

that boxed. I played hockey when I was young, then
basketball, but after an injury forced me to put my
basketball dreams on the back-burner, coinciding with
my frustrating inability to build a stronger body, I
sought out the best boxing gym in my city and started
my life as a fighter.

I jumped in head first.

The great thing about boxing is that building muscle

mass can actually work against you. Thus, over the
next 3 years I fought 6 times, losing only once (my first
fight), but packed as much strength and power into my
fighting weight as humanly possible, and largely doing
bodyweight workouts.

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 Sure we flipped tires, slammed sledgehammers, and
performed Oly lifts, but after every session wed do
bodyweight circuits.

At the end of my 3 year stint in the fight game I was

still infatuated with the sport, but I wanted to move on,
to start a business, and, along with the knowledge I
learned from my old school boxing trainers, finally
build my ideal body.

This program consists of the best bodyweight

workouts I used when I was fighting.

Theyre old school and hard.

Theres no gimmicks or tricks just hundreds of years of

knowledge.

Thats what sets boxers apart from the rest of the

fitness or sports industries: its a sport thats been
around for hundreds of years.

It was in the original Olympics, and the training

methods have been passed down and perfected just as
long.

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 My trainers old man was a trainer, as was his old man,
and so forth. You dont just wake up one day and
decide to be a boxing trainer. Its in your blood. Its
taught to you by someone who wants to pass on their
legacy, and its the fighters that benefit, or in this case,
you.

But before we get into the actual workouts and the

program, were going to solve you inability to build
muscle or burn fat at the source:

Your hormones.

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 Why You Cant Build Muscle or Burn
Fat

Theres a step we miss in our efforts to build an ideal

body; a step thats no fault of our own as most of the
institutions that educate us on how to attain said body
neglect to teach us this very same step.

Whats terrible is that to truly build our deal body, both

with strength and athleticism, and a ripped, muscular
physique, we need this step more than any other.

The piece of the puzzle Im referring to is, of course,

creating optimal testosterone levels. High, natural
testosterone levels will help you burn more fat, faster,
as well as build more muscle, faster as well.

Most of us, start by doing things that actually lower

our T levels, making it an uphill battle, trust me, thats
what I did for my first 8 years of training.

I started off like many of you, as a skinny guy trying to

build muscle. Like most skinny guys seeking out a

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 more muscular build, I dove into the muscle mags for a
solution.

The problem with the muscle mags is that they

recommend a bulking protocol, but bulking actually
lowers testosterone levels in men, making it, then,
harder to build muscle, and especially the lean muscle
that we all want.

Alas, year after year, and program after program, I

went in circles, never fully achieving the body Id
embarrassingly only have in my dreams. Instead of the
ripped, athletic, muscular body I wanted so very bad,
Id get skinny-fat, then a little more muscular, but
never ideal. The reason for the ups and downs was
that I never addressed my hormones.

Its our hormones that have the greatest effect on our

body composition, and for guys, this hormone is
testosterone. And where were failing to provide you
with information as to how to make these hormones

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 optimal, were failing you by not providing you with
this vital step in developing the best body you can
create.

So, how do you force your body to create more

testosterone, even though men are producing less and
less of it each decade?

1. Lose fat first (thisll help you build more muscle).

The boxing program youre about to do will help with

this in a big, big way. So get started on it tomorrow.

Im sure youve been told that the best way to build

muscle is to eat as much food as humanly possible so
you can gain the mass, which will help you gain the
muscle. What this actually does is it makes it tougher
for your body to gain the lean muscle tissue that you
really want.

So whats the fix? It all has to do with your diet. Lift to

build muscle and get stronger, but make sure youre
having the right macronutrients at the right time so
youre not gaining too much fat.

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 For skinny guys, theres a way to eat thats different
from heavier guys. Of course, skinny guys need more
carbs to pack on the extra pounds, its when you have
these carbs that will help you keep your gains lean.
Well talk about this a bit later

Back to the fat

Fat opposes testosterone. The two dont play well

together. When you have excess bodyfat, youre going
to have higher estrogen levels, and estrogen is an
enemy of testosterone. So just as its important to fix
your diet, make sure youre training your butt off as
well.

2. Eat more fat.

Testosterone is created in the testes; hence,

testosterone when your body converts cholesterol
into testosterone. Cholesterol is produced naturally by
the body, which is a great thing, but we can also get it
from dietary fats, like those of the saturated,
monounsaturated, and polyunsaturated variety.

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 Alas, you need these healthy fats from fruits, veggies,
nuts, oils, and animals, to produce optimal
testosterone levels.

If youre not giving your body enough fat, which can be

up to 60% of your macros consumed daily (yes, thats a
lot), youre not feeding your body the building blocks it
needs to produce the testosterone levels that will get
you your ideal body, no matter how you define it.

3. Find time to de-stress.

Estrogen is an enemy of testosterone, but cortisol may

be its greatest enemy, and one of the causes of
increased cortisol levels in our bodies comes from
increased stress. So if youre constantly worrying and
stressed out, find time to de-stress and put things into
perspective.

Another trick to lower cortisol levels when theyre often

at their height is getting your post workout nutrition
down.

Supplement or juice with oranges after a workout

with vitamin c and zinc. The C will combat the cortisol
thats elevated during a workout, and the zinc will

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 block aromatase, which is a precursor to estrogen. This
will keep your testosterone levels high when you need
them most, aiding you in your post-workout recovery.

Whats the most important thing you can do to

naturally increase your testosterone levels?

Fix your diet!

If you follow the right diet, youll force your body to

produce more testosterone, which will help you recover
faster, use more fat as fuel, both factors will help you
build more muscle and burn more fat.

33 Ways
Ways to NaturallyIncrease
to Naturally IncreaseYour
YourTestosterone
Testosterone Levels
Levels
Through Diet
Through Diet

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 Fixing your hormones is the first step.

When youve figured out how to create optimal

testosterone levels your body and your genetics will no
longer be the thing holding you back.

Im a skinny guy with skinny guy genetics, but thats

also me on the cover of this ebook. You dont have to
be held back by your genetics, let your hormones aid
you in your quest.

Now, the program

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 the Boxing Bodyweight Program

For eons, boxing revolved exclusively around

bodyweight training. Push-ups and pull-ups
dominated the legends workouts. And with these
bodyweight-only routines, they became the fittest
humans on the face of the planet.

Bodyweight training, from a boxing standpoint,

however, isnt your typical bodyweight method. It isnt
easy. Its not predicated on being for everyone. This
shits tough. Its painful. But by God itll get you in the
best shape of your life.

With that, a brief intro that hopefully stirred you into a

frenzy, incapable of sitting for 5 more minutes, lets
dive into the routine that will be yours over the next
month.

Enjoy

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 The Layout

Round #1
Supersets

The first set of the workout will be a metabolic

superset designed to help you burn a boat load of fat,
right at the beginning of the workout.

I should add that the goal of each of these workouts

isnt to merely burn fat, but to build muscle, increase
power and strength, and get in great shape.

If youve never done a superset before, its two

exercises done consecutively, with rest coming after
the set. What this does is it not only helps us burn far
more calories than a conventional set, but it cuts the
workout time in half.

The focus of the first set will be two compound

exercises. These exercises focus on bigger muscle
groups, but also more than one muscle group at a

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 time, helping us burn more calories than we would
with isolation.

Focus on performing these exercises at a good speed,

while maintaining proper form. Also, make sure youre
performing a full range of motion with each rep. Dont
cut a rep in half to increase the tempo.

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 Round #2
Giant Sets

Im sorry to say, but supersets are just the warm-up.

To compound the metabolic effect of the first sets of
the workout, were throwing in giant sets, which are
three exercises performed consecutively, with rest only
coming after the set has been completed.

This is yet another way to get more work done in less

time, and to raise our metabolism so we continue
fighting fat long after weve left the gym.

In these sets were purposely working the entire body.

Well start in one area of the body, the legs as an
example, then move to the upper body with the next
exercise, then back down to the lower body. Doing this
makes our blood travel a greater distance than it would
were we to focus only on one muscle group at a time.
What that does is it helps us burn more calories i.e.
more fat.

Weve also dropped the rest time from 60 seconds in

the first set, to 45 seconds in the second set. This

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 helps us create more lactic acid, and it forces us to
recover faster.

In boxing, recovery time is everything. You have 60

seconds between rounds to fully recovery from a 3-
minute round. If you dont fully recover, and your
opponent does, youre in for a world of hurt.

As such, fighters shorten their recovery time between

rounds during training. Often down to 45-seconds, or
even 30-seconds. Thats what were doing with the
giant sets. So were not only fighting our fat, were
getting in better shape as well.

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 Finishers Rounds 3, 4, and 5

During the previous sets weve been going at a good

pace, building lactic acid, burning fat, and building
muscle. Now comes the finisher. This is the hardest
part of every workout, and its what separates the
winners from the losers.

Of course, you may not be able to burn through these

at the beginning of the program, but by the end, well
have you blasting through these finishers like its
nobodys business.

Heres the real trick with these finishers:

Theyre timed.

So what? Well, its a trick my trainer taught me when I

was fighting. By timing sets, we cant count in our
heads and gage when the set will be over. Its as much
a mental test and a test of will, as it is a physical test.

Thats what makes a round in a fight so tough. There

arent any reps to count. Its almost as if theres no
visible light at the end of the tunnel. We just have to

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 keep on pushing and continue fighting until that bell
sounds.

With these metabolic finishers, keep pushing until you

hear that bell.

Set up a watch or a timer to 30 seconds, or keep your

eye on the clock and rotate through each exercise.
There are four of them per round, with a 60-second
rest period coming at the end of each.

I would say save some gas in your tank for the final
round, but dont. Push yourself as hard as you can. If
you cant make it to the end, you cant. But with each
workout youll get closer and closer to where you want
to be.

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 Changes in Tempo

For the bodyweight program, were doing everything at

full speed throughout. However, if you find the
workouts a bit easy, or if you want to push this
program beyond the four weeks that it currently is, you
can make some changes in the tempo of the first 2
sets to accomplish both.

Since the workouts are already at full speed and with

good reason the only change in tempo youre going
to be doing is to slow the exercises down. At first, only
slow the eccentric contraction.

The eccentric contraction is the way down on a push-

up, pull-up, squat etc Its when the muscle
lengthens. You want to keep the concentric contraction
where the muscle shortens or contracts at full
speed.

Combine this change in tempo with the added tension

Im going to explain to you next, and you can increase
lactic acid build-up even further, while adding more
difficulty to the program if you want to push it to a 5th
or even 6th week.

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 Adding Tension

There are many ways and angles we can work each

muscle. Using the chest as an example, theres the
press, and the fly or the squeeze. By combining both,
we can add more tension to an exercise, making a
bodyweight program even more difficult that it already
is.

Check out the video below where I show you how to

make a push-up way more difficult.

http://www.youtube.com/watch?v=sTcggprVauM

The same tactics can be applied to every exercise.

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 Making it a Plyometric (advanced)

In sticking with the theme of making the program

more difficult, we can also make it plyometric. That
is, we can make it more explosive. If Im preparing for
a fight, Im going to use plyometrics instead of regular
exercises.

Theyll help boost metabolism, while increasing power

and explosiveness at the same time.

To do this, all you do is make each exercise into a

jump. I put quotations on the word jump because
youre not going to necessarily jump with a push-up,
pull-up or inverted row. Youre simply going to get
some separation between you and the ground.

With the lower body exercises, you are literally going to

make them into a jump. Here are the variations Im
talking about.

Note: If youre going to make these alterations, youre

an advanced trainee. Meaning youve been training
with weights, or for athletics for 2 or more years. You

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 know your way around a gym, and the proper form for
these exercises should be already known.

Push-ups clap push-ups

Split squat jump split squat
Step-ups jump step-ups (dont alternate feet)
Chin-ups clap chin-ups
Knee push-ups clap knee push-ups
Dips clap dips (or just get separation between
your hands and the dips bar)

Most of everything else is already plyometric, like frog

jumps and tuck jumps. Keep the burnout sets as is.

Single-Limb Training

For the single limb exercises, like the split squat,

lunge, or step-up, focus on one leg at a time before
moving on to the next.

The exceptions:

Step-up Jumps alternate legs as you jump.

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 Setting Up Your Training Schedule

The bodyweight program is four days of intense

training each week. You want to separate these four
days up as much as your schedule allows it. If you cant
due to scheduling conflicts, dont worry about it, but
heres an ideal setup for the week.

Monday Day 1
Tuesday Day 2
Wednesday Recovery Day (go for a run or
sprints)
Thursday Day 3
Friday Recovery Day (take the full day off)
Saturday - Day 4
Sunday - Recovery Day (go for a run or sprints)

This schedule will allow you the necessary time to

recover from the training youll be doing so you can
get optimal results.

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 Conclusion

Now youre ready to start the program. Its going to be

tough. Youre going to have times where you want to
quit, but keep pushing. Compete with yourself every
workout. Time your workouts, see how long it takes
you and try to cut that time down.

Work harder and work faster.

The only way to ensure your success is to

START NOW!

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 Day 1 Sets Exercise Reps Rest
#1 Circuit #1
3 Inverted
Rounds A1. Row 15+
A2. Push-ups 20 60 sec
3 #2 Circuit #2
15
B1. Split squat each
15 or
B2. Chin-ups failure
Step-up 15
B3. jumps each 45 sec
3 #3 Calisthenics
Knuckle
Round 1 C1. Push-ups 30 sec
Upper C2. Floor Licks 30 sec
C3. Walk-Outs 30 sec
Knee Push-
C4. ups 30 sec 60 sec
Round 2 C1. Lunges 30 sec
Lower C2. Squats 30 sec
C3. Tuck Jumps 30 sec
C4. Frog Jumps 30 sec 60 sec
Round 3 C1. Crunches 30 sec
Changing
Abs C2. Levels 30 sec
C3. Bicycle 30 sec
Mountain
C4. Climbers 30 sec 60 sec

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 Day 2
#1 Circuit #1
3 Knee Push-
Rounds A1. ups 30
Inverted 15 or
A2. Row failure 60 sec
3 #2 Circuit #2
B1. Dips 15
B2. Frog Jumps 15
B3. Tuck Jumps 10 45 sec
3 #3 Calisthenics
Knuckle
Round 1 C1. Push-ups 30 sec
Upper C2. Floor Licks 30 sec
C3. Walk-Outs 30 sec
Knee Push-
C4. ups 30 sec 60 sec
Round 2 C1. Lunges 30 sec
Lower C2. Squats 30 sec
C3. Tuck Jumps 30 sec
C4. Frog Jumps 30 sec 60 sec
Round 3 C1. Crunches 30 sec
Changing
Abs C2. Levels 30 sec
C3. Bicycle 30 sec
Mountain
C4. Climbers 30 sec 60 sec

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 Day 3
#1 Circuit #1
3

Rounds A1. Box Jumps 15

A2. Tuck Jumps 15 60 sec
3 #2 Circuit #2
Inverted
B1. Row 15
Close Grip
B2. Push-up 20
10
each
B3. Lunge Jumps leg 45 sec
3 #3 Calisthenics
Knuckle
Round 1 C1. Push-ups 30 sec
Upper C2. Floor Licks 30 sec
C3. Walk-Outs 30 sec
Knee Push-
C4. ups 30 sec 60 sec
Round 2 C1. Lunges 30 sec
Lower C2. Squats 30 sec
C3. Tuck Jumps 30 sec
C4. Frog Jumps 30 sec 60 sec
Round 3 C1. Crunches 30 sec
Changing
Abs C2. Levels 30 sec
C3. Bicycle 30 sec
Mountain
C4. Climbers 30 sec 60 sec

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 Day 4
#1 Circuit #1
3
Rounds A1. Burpees 15
A2. Walk-Outs 15 60 sec
3 #2 Circuit #2
Knee Push-
B1. ups 30
Inverted
B2. Row 15
10
Step-up each
B3. Jumps leg 45 sec
3 #3 Calisthenics
Knuckle
Round 1 C1. Push-ups 30 sec
Upper C2. Floor Licks 30 sec
C3. Walk-Outs 30 sec
Knee Push-
C4. ups 30 sec 60 sec
Round 2 C1. Lunges 30 sec
Lower C2. Squats 30 sec
C3. Tuck Jumps 30 sec
C4. Frog Jumps 30 sec 60 sec
Round 3 C1. Crunches 30 sec
Changing
Abs C2. Levels 30 sec
C3. Bicycle 30 sec

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 Whats Next?

If building your ideal body is something youre serious,

check out this guide to naturally increasing
testosterone in men. Its the first step to your ideal
body, dont miss it!

Click Here
Enjoy!

Chad Howse

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 The Real Thor Workout
By Chad Howse

When I first started training I had my fair share of struggles. No matter

why I tried I couldnt put on an ounce of lean muscle mass. So needless to
say it was pretty damn frustrating.

That being said, when I eventually stumbled across the system that helped
me gain 32 pounds of lean muscle in 32 weeks, it became very clear that its
a lot easier than I thought to undergo such a transformation. I whish I
knew then what I know now. I wouldve spent less time in the gym, ate
more foods that I liked, and enjoyed life a hell of lot more.

Instead of spending hours in the gym burning muscle, I could have been
spending more quality hours training, and building muscle.

Building ripped, powerful muscle isnt about deprivation like most fitness
gurus would have you think. Thats what this workout is going to show
you.

In the following pages Ill give you a free 3-week workout, with rep
variations built in so youre going to be attacking your muscles in new ways
on a weekly basis.

So, lets get started. Good luck!

 Eating Like a Man

You dont have to eat like your wife or girlfriend when youre trying to
change your physique.

Heres a quick rule of thumb for both fat loss and lean mass gains:

1. Fat and Protein arent the enemy.

2. Foods that are high on the Glycemic Index are the enemy, and are only
welcome when centered around a workout.

You can still have your eggs, your bacon (in moderation), steak, and so
forth, and gain lean muscle. You can still enjoy a few pints here and there
as well. Its actually not the end of the world if you have a bit of alcohol, or
if you eat red meat.

Moderation is key. Its when bacon becomes your meal choice 4 times a day
that we run into problems. Or instead of having a couple beers you have 7.

Alcohol increases estrogen levels. When consumed in moderation its so

small that its not even worth mentioning. Its when you get into that 8,9,
10-drink range that alcohol actually has a negative effect hormonally, but
also with dehydration.
Gycemic Index
The glycemic index ranks foods that contain carbohydrates from 0-100 on
how they affect blood sugar. Visit glycemicindex.com for more info.

The notion that consuming fats will increase your body fat and risk of heart
disease has been common knowledge for years now. And yet were still fat.
New research is coming out that shows that simple sugars and
carbohydrates actually have more of an impact on our waistline and our
hearts than saturated an monounsaturated fats do.

This is the theory that I have followed with this brief meal guide. Ill give
you an example of a each meal, and snack you can be eating on a daily
basis.

Notice that I actually do add in simple sugars during and after a workout.
This spikes our insulin levels (an absorption hormone), sending the protein
and carbs to the right places when our blood flow is extra concentrated due
to having just trained. In essence, it gives our bodies something to burn
besides muscle during a workout, and gives our bodies the nutrients it
needs after a workout to start the recovery process.

Other than the meals surrounding our workouts, I keep the foods low on
the glycemic index.

In short, fat loss isnt about counting calories necessarily but rather
about counting the kind of calories. If youre building lean muscle mass,
just eat a crap load of the foods on this list. Dont worry about over-eating
or calorie counting. Your waistline will be fine (the workouts are TOUGH).
Meal Guide for the REAL Thor Workout
Breakfast

4-6 eggs + steel cut oatmeal and whole milk.

A big, nutritious breakfast fit for a king. Remember, you want calories if
you're going to put on lean muscle mass. Choose slow carbs like oatmeal
over bread. Use the whole egg none of this eggs whites nonsense the
yolk is where all of the nutrients are. Organic whole milk if you can.

Snack 1

Handful of almonds, cottage cheese.

Monounsaturated fats boost our metabolism. They actually help us burn

fat, while protein found in both cottage cheese and almonds help repair
the muscle tissue that we break down during exercise.

Dont be afraid of fats when gaining lean muscle mass. Also, ensure that
youre consuming ample amounts of protein.

Lunch

2 Chicken Breasts (of just have a chicken), with a crap load of vegetables
and your choice of brown rice or whole wheat pasta.

We need nutrients and vitamins if were going to recover fully and

correctly, but also if were going to live long and stay healthy so eat your
veggies!

Snack 2

Handful of almonds, some fruit.

I like blueberries. Theyre very high in antioxidants.

Dinner
*Steak + yams + an abundance of vegetables + a couple pints (pints only
a few times a week) = a happy camper.

Yams are low on the glycemic index. Meaning they arent high in sugars
and starches that are going to contribute to the ol waistline. Again with
veggies, and since were men here, a couple pints a few times a week arent
going to kill you.

Life should be enjoyable. And beer is enjoyable. I like a good Kilkenny, or

India Pale Ale.

Since this is the REAL Thor workout, and he was a Viking-like character.
Lets mix up the kinds of steaks were having. Try the moose steaks, buffalo
steaks, salmon steaks, beef steaks, caribou steaks or whatever meat or foul
youd like to grill on the barbeque.

Snack 3

A shake - or - Greek yogurt + 3 brazil nuts.

I get hungry before bed. If you don't, then don't eat. If you do, have
something that's high in fats and protein. Fats before bed raise testosterone
levels. Protein is the toughest of the fuel sources to break down, thus
boosting your metabolism. So you're not going to have a lot of excess
calories stored around the waistline.

Workout Meals

During/After

Protein Powder + Gatorade or Carb Mix.

1-2 Hours After Workout

French Toast: 3 Slices whole wheat bread + 12 egg whites + cinnamon + all
natural maple syrup.

With our insulin levels spiked, we want to pump our bodies full of lean
protein and quality carbs. And French toast tastes awesome.
The workout
We want improved strength, speed and athleticism, and being a warrior, so
does Thor. We want abs, broad shoulders and an awesome-looking
physique, and really, what guy doesnt?

Our training will be about building an awesome body in every sense of the
word. Here are a few things to keep in mind:

1. Focus on compound exercises first, isolation exercises second.

Especially when youre first training, you want to focus on the exercises
that will ignite the most muscle fibers. Compound exercises exercises
that work more than one muscle group at a time do just that.

Instead of using the pec-deck, use the bench press. Instead of doing curls,
do chin-ups, and so forth.

2. Add weight each week.

For one, youre trying to get stronger. In order to do that you have to
progressively overload. You cant just lift the same weight week after week
and expect to a. build muscle and b. get stronger.

Add weight each week, no matter how small that weight might be.

3. Train 4-days a week (1 optional isolation/abs day).

You need to recover as much as you need to train. Without proper recovery,
youre not going to see the gains you want. Without the proper training,
you wont see the gains you want either.

4. Work HARD!

Do whatever you have to do to get a kick-ass workout in. I like listening to

music that pumps me up on the way to the gym and during my workout. If
coffee gets you going then have a cup before you train it actually
promotes fat loss.
Whatever you do, treat each rep like its an individual. Make it the best rep
possible, then move onto the next one.

Training
Were starting with a heavy exercise that will focus on power, were then
moving on to challenge workouts. These arent your normal challenge
workouts though. Were not focusing on time, rather, were focusing on
failure with minimal rest periods.

Go through the list of exercises and choose your weight wisely. You want to
be failing at least 3x within each set. Take 15-20 seconds rest, then
continue. You want to be keeping this pump and burning in your muscles
throughout the workout.

Well be doing an upper/lower split that will alternate between pushing

and pulling exercises in an effort to let the fatigued muscle-group recover
slightly.

Goal reps
Choose a weight that will get you to fail at least 3x
within each set. A lot of the time youll hit 15 reps,
rest, then hit 10, then barely hit 5. You want to be
lifting to FAILURE within good form for each exercise
as well.
 Monday - Upper Body
Power Exercise: Yates Row 5x5 repetitions (120 sec rest)

Challenge Workout
30 repetitions each exercise (minimal rest periods)

1. Declined Bench Press

2. Chin-ups (or lat pulldown)
3. Inclined Bench Press
4. Upright Row
5. Military Press
6. Bent-over Lateral Raise
7. Barbell Curls
8. Dips

Abs: 4 sets of 10-15 reps each exercise

1. Cable Crunch
2. Decline Weighted Sit-up
 Tuesday - Lower Body
Power Exercise: Deadlift 5x5 reps (120 rest)

Challenge Workout
(30 reps each exercise)

1. 1 Legged Leg Press

2. Hamstring Curls
3. Bulgarian Split Squat
4. Seated Calf Raise
5. Weighted Calf Raise
6. Box Jumps
7. Frog Jumps

Abs: 4 sets of 10-15 reps each exercise

1. Hanging Leg Raise
2. Abs Roll-outs

Wednesday Recovery Day

 Thursday - Upper Body
Power Exercise: Bench Press 5x5 repetitions (120 sec rest)

Challenge Workout
30 repetitions each exercise (minimal rest periods)

1. Seated Cable Row

2. Inclined Dumbbell Bench Press
3. Close Grip Lat Pulldown
4. Lateral Raises
5. Bent-Over Lateral Raise
6. Hammer Curls
7. Skull Crushers

Abs: 4 sets of 10-15 reps each exercise

1. Cable Crunch
2. Decline Weighted Sit-up

Friday Recovery Day

!
!
!
!
!
!
!
 Saturday - Lower Body
Power Exercise: Squat 5x5 reps (120 rest)

Challenge Workout - (30 reps each exercise)

1. Straight-Leg Deadlift
2. Hamstring Curls
3. Front Squat
4. Seated Calf Raise
5. Weighted Calf Raise
6. Box Jumps
7. Frog Jumps

Abs: 4 sets of 10-15 reps each exercise

1. Hanging Leg Raise
2. Abs Roll-outs

Sunday!!Recovery!Day!

!
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Chad Howse Presents

The Testosterone
Cheat Sheet:
Why You Need More Testosterone in
Your Life!
So here I stand

half way up a volcano in Maui. The lush greenery is like nothing Ive
ever seen which is saying a lot coming from Vancouver. Its cold
and its wet. Goosebumps cover my skin like spots on a cheetah. But
the smile on my face has never been wider.

Due to some wonderful ingenuity, and a fair amount of free time, the
owner of the property the one on the side of the mountain that Im
standing on has dug a trench down the mountain that winds like a
snake as it slithers. He then lined it with a thick, slippery plastic
material, and has created one of the coolest water slides Ive ever
seen.

Here I am, about to go on my 4th or 5th run, each time going faster
and faster, and I make a decision; no holding back this time, I say to
myself Or maybe I yell it out loud as I pound my chest like a
silverback Gorilla who knows, I cant remember.

Im there with a group of 10 or so people. All of whom have done

numerous runs down the side of this mountain. Some face first.

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Others on their back. Others going in groups. All of which is being

photographed.

Ive had some close calls with one of the turns on my previous runs.
But this time I decide to let nothing but my heels and my shoulders
touch the surface of the waterside. I also decide not to slow down no
matter what happens big mistake.
I obviously take a running start, slide right on to my back, elevate my
hips so my heels and shoulders are the only things touching the
surface, and Im off!

Holy shit Im going fast. Turn one was a little iffy, turn two was a close
call, and then comes the final turn, the last turn before the small
circular pool at the end of the water slide; a pool thats surrounded by
lava rock, which might have sounded like a great idea when they built
it, but its not the nicest thing to slide across bare chested.

Approaching the final turn going full speed with the pact I made to
myself not to slow down fresh in my mind, and I fly over it. I launch
over the 2 foot rise (no guard), slide down the grass, twisting and
turning as I propel down the 20 feet between me and the small,
circular pool.

I then meet the lava rock. By now Im no longer on my shoulders and

heels. Im not on me arse, coming full circle, sliding face first into
those pesky little rocks that act as a guard around this little pool
against people who go too fast, slide off the edge, sliding to their own
unbeaten path.

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The result: my stomach looked like a raspberry.

It looked like I was skinned. Bleeding profusely, I walked back up to

the top off the hill, everyone else half in shock that this happened, half
laughing because of the sight of me launching from that edge, and
half (yes, 3 halves) concerned about the blood starting to drip from my
chest, stomach, and knees.

Luckily, I was eating in a way that brought my testosterone

levels to all-time highs.

During this trip, I was paying special attention to my diet. I was using
the tricks youll discover in this report, and avoiding many of the
pitfalls that keep most of our testosterone levels below optimal levels.

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What ended up happening was an incredible look into the true power
of testosterone.

Lets get that image of a raspberry back into our heads. I was bloody.
I had exposed skin and little cuts all over my chest, and I thought Id
be taking the plane back to Vancouver with bandages on my chest,
and band-aids on my knees and elbows

But this wasnt so

Due to my elevated levels of testosterone (testosterone aids in

tissue repair) I began to heal immediately. After my first nights
sleep, the scabbing not only started, but had already began to heal.
By day two the scabs were shrinking even more, and by day 3 I was
better. I had some scarring, but the scabs were gone. To say the
least, I was shocked.

Another thing I noticed on this trip, that brought more attention to the
elevated testosterone levels, was the attention I was getting from my
girlfriend at the time. Not that I wouldnt get attention on a regular
basis, but she was a lot more hands on than usual.

She even mentioned this fact to me, a fact that I wouldve brushed off
as me being a little more awesome than usual, had I not witnessed
the cuts healing, and one other thing: the wandering eyes. Every time
wed hit the pool, or head out for a meal, Id get triple the looks from
ladies that would normally occur.

I didnt notice it at first, but she did. Then I began to notice it. Then I
put the pieces of the puzzle together yay Chad!

Not only do raised testosterone levels result in greater tissue

repair (how fast my skin healed, and how much faster our
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muscles recover with higher test levels), but it also results in

pheromones being released that attract women to men with no
real explanation as to why theyre feeling this strong attraction.

Especially if these women are ready for love, i.e. ovulating which
well not get in to because I have no knowledge on the topic of women
and how they work. They, my friends, are very much a mystery.

Nevertheless, higher testosterone levels help us lose fat, build

muscle, heal faster, and attract women.

Muscle = Confidence.
Fat Loss = Confidence.
Attracting women = Confidence

Testosterone is a powerful hormone, one that we dont need to abuse.

Steroids result in a long term inability to produce this awesome man
hormone. But the strategies Im going to give you in each of the
following pages will help you raise them naturally, and keep
them raised for a lifetime.

If youre an older fellow, youre probably experiencing a lack of

testosterone production. Actually, newer evidence is showing low
T being experienced by young men in their early twenties!

Note: a large contributor to low T is an increasingly sedentary

lifestyle. So get active, and make sure you pick up the Man Workout.

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How to NATURALLY Enhance

Testosterone

Testosterone has been the focus, or scapegoat, for all things

wrong with men. Its been turned into our enemy. The media, in
movies, TV shows, and in magazines, portrays it as a rage-inducing
hormone that makes men wild, and untamed.

I rather like being wild and untamed and un-domesticated, but thats
for another discussion. For now, lets look at testosterone as it is, not
as how its portrayed.

The hormone that makes men, men. A hormone that helps us grow
stronger, have more energy, and yes, have better sex. But
testosterone does far more than merely helping us build muscle and
burn fat and bed babes.

Dr. Christina Wang of the University of California at Los Angeles, in

studying the effects of testosterone treatment on men with
testosterone deficiency, found that men expressed feelings of
edginess, anger, irritability, and aggression prior to treatment. After
treatment, their anger and agitation decreased, their sense of
optimism and friendliness heightened.
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Testosterone is not only not the rage-inducing hormone that it was

(and is) believed to be, its also vital to the mental health of a men. Itll
help you gain confidence by improving your body composition, but itll
also help you ward off depression.

Yes, high natural levels of testosterone help prevent depression.

Having healthy natural T levels has been shown to increase energy

levels, reduce the risk of cancer and type 2 diabetes, not to mention
the fact that T helps repair muscle tissue, and contributes to fat loss.

In this report youll learn why men across the world, possibly including
yourself, are experiencing lower T levels than ever before, and how
this is effecting your everyday life, including your ability to build
muscle, burn fat, and avoid cancer.

Youll discover how the medical community is dealing with this

problem by giving men an expensive, and temporary solution, and
how you can get your body producing more testosterone with natural,
healthy changes to your diet and your environment.

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First,
How Your Body Produces
Testosterone
To understand how you can naturally raise your testosterone
levels, you first have to understand how your body produces it.

Testosterone is produced by the body, primarily in the testes, and is

derived from cholesterol, which is given to you from fat. Most
testosterone is supplied to the tissues of the body - including muscle -
through your blood, with most of it being bound to a plasma protein
called sex hormone binding globulin, or SHBG.

A study published by the Journal of Clinical Endocrinology &

Metabolism, studied the effect of dietary lipid consumption (animal
fats) on levels of sex-hormone binding globulin (SHBG), free
testosterone, and cholesterol in men.

In short, they looked at how eating more dietary fats can influence
levels of SHBG, free testosterone (Ill tell you about this in a bit), and
cholesterol.

After consuming a diet with a high fat content (greater than 100 g
fat/day) for two weeks, the mean plasma cholesterol level increased
(p less than 0.02) while the mean SHBG level decreased (p less than
0.02).
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Why are these stats important?

About 2/3 of your bodys testosterone is bound to SHBG, and not

free. Many in the scientific community believe that free
testosterone is the only form of the hormone that counts, as its the
only form of T that is actually ready to work on your tissue.

Free T is the testosterone that will help you recover from a workout,
helping you build more muscle, and burn more fat.

The study above found that by consuming more saturated and

monounsaturated fats - animal fats - the subjects levels of T that was
bound to a protein, lowered, freeing up the remainder of the
testosterone in the body to work on repairing the tissues of the body
(muscle included, of course).

... This is very important, as youll learn later on in the report.

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How the Fitness Industry Has Lowered

Your Testosterone Levels
The fitness industry goes in ebbs and flows. The popular diet of today
may not be so popular tomorrow.

For years now the fitness industry, the health and nutrition industries,
even your doctor, have all been feeding you information that has led
to a mass lowering of testosterone levels in men, worldwide (along
with environmental factors well discuss next chapter).

When the common method to burn fat became to not eat fat in the
70s, a method that has continued to the present day, all those
concerned with fat loss flocked to the slow carbs section of the
supermarket, and stopped buying fatty fishes, red meats, and
anything containing saturated fats.

Science has, for the most part, continually held the notion that fast
carbohydrates like sugars, and man made fats like trans fats,
contribute to body fat, and that a diet consisting primarily of saturated
and monounsaturated fats, with low fast, high glycemic carbohydrates
actually keeps your body fat low, not high.

The fitness industry and its fad diets, thought differently, and men
havent been getting the building blocks of testosterone ever since.

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A fad spikes sales. The truth doesnt benefit an industry that preys on
peoples emotions like fat loss nutrition can. The truth is a constant. It
doesnt change. To increase sales and to manufacture a movement
you need something new and exciting. Thus, the fat loss industry
constantly creates something new and exciting, whether its true or
not, theyll pump it.

Diet, however, isnt the only thing that has contributed to the lowering
of testosterone in the modern man. Environment may be playing and
even bigger role.

I was in the midst of training for a fight that I first experienced low
T. Id been sparring 4 days a week, lifting 4 days a week, running 7,
and was feeling the stress that can come from knowing youre about
to do battle with another well-trained combatant.

I began to feel lethargic, my energy levels in sparring just wasnt

there, nor was is during the day. I was feeling run down. The soldier
wasnt standing at attention in the morning like it normally did.

... I was lost, confused. I figured I was just being a baby, but what was
really going on, was that my cortisol levels were too high due to over
training, a lack of sleep, and stress. I wasnt consuming fats, rather
focusing purely on lean proteins and carbs.

At the time I didnt have a solution, nor did the doctor I saw. Ill tell you
how I could have turned things around a bit later...

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Environmental Factors That Lower

Testosterone Levels
While your body produces testosterone by converting cholesterol,
there are still other factors that can lower testosterone levels.

Your Environment
Environmental factors have been one of the greatest contributors to
low testosterone levels in men - easily as much so as the dietary
factors already mentioned, most likely more.

The main culprit: plastics.

BPA is a chemical found in plastics and other products. Not only is it

toxic for humans, but BPA is also estrogenic, meaning it mimics
estrogen in the body and binds to estrogen hormone receptors.
Exposure to BPA can be especially dangerous for infants.

BPA is used in most food containers, such as water bottles and

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tupperware. It can also be used in plastic chairs, and other hard

plastics.

The problem: chemical estrogens are nearly everywhere, because

plastics are nearly everywhere.

What you can do: Avoid plastics as much as possible, whether thats
storing your food in plastic tupperware, or drinking from plastic cups.
Get rid of them.

You should also take care of how you clean yourself, as there can be
a high amount of chemical estrogen in your shampoo, soap, and
deodorants.

Look for these chemicals: look for BDP, DEP, BzBP, DEHP, DMP.
For deodorant, this typically means using a natural deodorant rather
than an antiperspirant.

The goal of this report isnt to freak you out, but to make you aware of
the factors in your life that are leading you to have low T levels.
Another one of these factors is heat.

The constant wearing of tight underwear and boxers also contributes

to low T in men, as your testicles need to be cooled to produce T and
sperm. A solution is to wear loose boxers. Having a cold shower upon
rising and again before bed has also been shown to naturally raise
testosterone levels in men - something well cover in more detail
soon.

Other Dietary T Inhibitors

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Foods that are estrogenic.

Soy

Soy naturally raises estrogen levels in men and women. The problem
with soy, is that its in almost everything from cereals, to sauces, to
supplements, soy is an ingredient that you most likely consume all the
time.

Get in the habit of reading food labels. If you see soy in the
ingredients, avoid it. If it says it may be package in environments
containing soy and other nuts, dont worry about it, its fine to
consume. As you become aware of which foods contain soy, youll no
longer have to continually read food labels.

Alcohol

Alcohol is estrogenic, especially beer. Im not one to cut alcohol out of

my life, so I dont expect you to either. Instead, I in moderation.

Red wine is one of the few sources of alcohol thats actually good for
you. Where you run into big trouble are those binge nights where 2
glasses of wine turns into shots, beers, and a wicked hang-over. Keep
those nights minimal.

Packaged Foods

Eat foods that you can either kill, pick, or harvest, and always choose
organic. Packed, frozen, and canned foods are riddled with chemicals
that can raise estrogen levels. Exceptions are there, but are rare
oats, brown rice etc

Stay away from the frozen isle in the grocery store, unless youre
buying frozen berries.

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Meat isnt what it used to be either...

The meat bought in supermarkets is far from what it used to be.

Today, the cattle, turkey, chicken, and pork that is sold there is filled
with chemicals that raise estrogen in men. Ive long been on the fence
with regards to grass fed, organic meat and poultry because of cost,
but not any longer.

Buy grass-fed, organic meet. If you have access to it, buy wild game.

Keep your produce organic as well...

Pesticides are testicle-killers. Stay away from them. Organic produce

is more expensive, but compensate by buying less. Eat less 10-15%
if you really need to but at a higher quality. Organic oats, fruits, and
vegetables should be the only option as they arent sprayed with the
chemicals that most produce has on it.

Theres no need to become paranoid, but become educated about the

things in your diet and in your environment that can lower your
testosterone levels.

Odds Are You Have Low T

Weve talked about the myths surrounding testosterone, and how
society, the nutrition and fitness industries have contributed to the
lowering of testosterone levels in men, but why is this such an issue?

It seems like a no-brainer that a man would like to have an

abundance of the hormone that makes him a man, but what are the
real benefits of high, natural T levels, and who needs to be worried if
their T levels are low?

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Doesnt this only effect older men, or is this effecting both the young
and the old?

Well...

T levels start to decrease by about 1% around the age of 30, and

every year thereafter. As they decrease, a hormone called lipoprotein
lipase (LPL) increases.

Raised LPL levels result in more fat being stored as body fat, with
less being used for energy. Lower T levels result in more body fat
being stored, and higher body fat results in lower levels of
testosterone - its a double-edged sword.

As I mentioned earlier, sufficient testosterone levels have also been

connected to a reduced risk of cancer and type 2 diabetes compared
to men who are T-deficient.

Not only that, the problem of low testosterone levels isnt something
thats relegated to men after the age of 30, its an epidemic thats
spreading across all generations and decades.

According to a study published by the Journal of Clinical

Endocrinology and Metabolism, five percent of all men experience
clinically low testosterone. It isnt merely a problem for aging men,
either. One study found that low testosterone was a factor in 20
percent of men younger than 30 with erectile problems!

Low T isnt something that only men above 30 have to worry about,
its something that every man needs to be cognizant of, and proactive
in protecting.

If youre worried that you have low T, see a doctor and get your T
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levels checked.

If, however, they mention Testosterone Replacement Therapy (TRT),

hold off, first try the natural solution Ive provided for you towards the
end of this report.

Enemies of Testosterone
Testosterone has two primary enemies:

Cortisol and Estrogen.

One of the ways you can measure T in the body, is in relation to

cortisol levels in the body. Therefor, the greater the levels of cortisol,
the lower the levels of T in the body.

Estrogen is a hormone that also opposes testosterone. Men with

higher than normal estrogen levels, experience low testosterone
levels. Estrogen levels rise with increased bodyfat %, and T levels
lower. So its not only good for your heart to drop a few extra pounds
of fat, but its also good for your T health.

I already mentioned dietary and environmental factors that raise

estrogen levels in men, lowering testosterone levels. Ill further
discuss how to combat high estrogen levels as well as high cortisol
levels later on in the report.

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Cortisol opposes testosterone just like estrogen does. One method of

measuring testosterone levels in men is to look at the testosterone to
cortisol ratio. A body high in cortisol is lower in testosterone, thus we
must lower levels to see elevations in T.

Cortisol is a stress hormone. The more stressed we are in our daily

lives, the higher our cortisol levels are. This also creates a toxic
environment of testosterone and fat loss or muscle gains.

How to Lower Cortisol Levels

One way to lower cortisol is to simply put things into perspective. One
of the best books written on eliminating stress (more specifically
worry) is Dale Carnegies classic, How to Stop Worrying and Start
Living.

Its a great book that not only helps you put things into perspective,
but gives you tools to focus on what you should be focusing on, and
enjoy life through all of its ups and downs, ebs and flows.

Sleep

Getting sufficient sleep has also been shown to lower cortisol levels.
For myself, however, I prefer a 6-7 hour sleeping schedule that allows
me to get more work done and spend more time on the things I love
to do. For those of you that either have trouble sleeping, or dont want
to get the prescribed 8 hours a night, try these two tactics:

1. Set a firm sleeping schedule.

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This, more than anything, has allowed me more energy during the
day, and has dramatically improved my quality of sleep. Where I once
slept in on the weekends, I now wake up at 5 am 7 days a week.
Routine is the friend of focus. Having a strict work and sleep routine
will allow you a greater capacity to focus, and result in more energy.

2. Nap.

If you dont get your 8 hours at night, take naps. Short, 20-30 minute
naps help release growth hormone (gh). GH helps reduce body fat
and repair muscle tissue. Short naps also allow me to experience
longer, more energetic days.

Temporary Solution (TRT/Steroids)

Oddly enough, the medical community isnt helping this Low T
Epidemic, instead opting for a temporary solution that, yes, makes
them money.

TRT, or Testosterone Replacement Therapy, does nothing to help the

body naturally produce T on its own, instead raising the bodys T
levels from the outside with low dose steroids.

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All that TRT does is provide the male body with an external source of
T. As the body is flooded with this external source of T, it sees no
need to produce T on its own. Thus, when you come out of TRT, your
body is less adept to producing its own T levels.

TRT is expensive, unsustainable, and it does nothing to cure the

problem at its source:

If youre experiencing Low T, your testicles arent doing their job, your
body is being flooded with external estrogens, your diet is destructive,
and youre not making it easy on your body to produce T.

T from an external source does nothing but provide a fake, external

solution, to an internal problem.

Long Term Solution: Diet (THE GOODS)

To summarize what Ive told you thus far...

Testosterone is produced in the testes, and it originates from

cholesterol, which you get from dietary fats.

Low T is an epidemic effecting men all over the world. It shows itself
in low sex drive, low energy, and even depression.
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Causes of Low T include high cortisol levels, high estrogen levels,

and a lack of dietary fats. Everything from your diet to your
environment can effect your T levels.

TRT and steroids are a temporary external solution, that doesnt fix
the internal problem of Low T.

So, whats the long term solution?

First, Ill tell you what I do to naturally raise my T levels, and keep
them high by helping my body naturally produce more testosterone.

Heres what my day looks like and how I structure it to produce high T
levels.

Important Note: T levels are highest from 4 - 6 am in the morning.

This is important because we want to take advantage of this time with
protocols done before bed and upon rising.

My day starts with a cold showing in the morning. Cold showers

have been shown to help the body produce higher T levels.

I then start my day with testosterone protocol #1. It includes:

3,000 IU Vitamin D3
15-50 mg zinc
3 fish oil pills
3 Brazil nuts + a handful of raw, organic almonds

My first meal is eggs with a meat source, both are high in omega-3
fatty acids, and saturated fats. I also have vegetables and assorted
berries, both of which contain fiber, which has been shown to aid in
the production of T.
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My day will continue with a diet existing of high fats and proteins, and
low glycemic carbohydrates.

3 times a week Ill also include the following testosterone-boosting

shake, thats filled with omega-3 fatty acids, and saturated fats that
help naturally raise your T levels.

a glass of raw, organic whole milk (the pasteurization process can

dilute the nutrients in milk, as well as add estrogenic hormones
through the feed of the cattle. Having raw, organic milk ensures youre
receiving all of the fats and nutrients that milk should include).
1 tablespoon of chia seeds (extremely high in omega 3s).
2 whole, raw eggs (buy organic, free range eggs. I have this shake 3
times weekly. Much of whats made about salmonella is exaggerated,
but if youre worried about salmonella, lightly cook the eggs and eat
them on the side).

At night I will repeat the process of protocol #1, having 2 whole eggs,
with the same protocol (minus the zinc).

Now, why do I take D3, zinc, and omega-3 fatty acids?

Vitamin D

A study by researchers at the Medical University of Graz, Austria,

showed that vitamin D raises free T levels in men. Start your day,
have 3,000-5,000 IU. What D3 does is it unbinds the testosterone
hormone, from the protein its bound to, allowing T to do what its
meant to do: repair tissue and improve your sex drive.

As with all vitamins, quality is important with your D3, I highly

recommend you use this D3 supplement:

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Athletic Greens D3

Zinc

A study by researchers at the University of Tehran, Tehran, Iran found

the same correlation with zinc. A nutrient that also promotes healthy
sperm counts in men. The researchers found that zinc increases T
levels in men through a different avenue: by blocking the production
of estrogen through its limitation of aromatase, an enzyme involved in
the creation of estrogen.

Fats

A study in the American Journal of Clinical Nutrition found that when

comparing vegetarian Seventh-Day Adventists, to non-vegetarians,
the vegetarians had significantly lower levels of testosterone in their
system.

Another study published by the Journal of Andrology found that food

containing 20% to 50% dietary fat produced testosterone levels at or
above the upper range of adult men and testosterone levels trended
higher as dietary fat content increased.

By limiting your fats, youre limiting your bodys ability to produce

testosterone. Its important you bring them back into your diet through
foods like eggs, meats, and supplements like omega-3 fatty acids and
fish oil pills.

Nuts

Nuts are high in testosterone elevating omega-3 fatty acids. Have a

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handful of almonds, walnuts, or Brazil nuts with your first meal of the
day.

Meat/Eggs

Eggs are one of the best sources of nutrients and healthy fats that we
can find. Eat the whole egg, not just the egg whites that your wife is
trying to force-feed you. Add in ground beef (ideally grass fed), or
accompany your eggs with salmon, to increase the amount of omega-
3s and healthy animal fats youre receiving to start your day off on the
right foot, and to ensure youre producing T at healthy, high levels.

Conclusion
Much of whats lowering your testosterone levels is under your
control.

First, get your diet under control. If youre consuming the right foods
at the right time, you should not only lose fat, but enhance your
testosterone levels. This, of course, can be tricky.

Learn how to eat to naturally enhance your testosterone levels here:

How to Eat Like a Man

If youre eating effectively, and training effectively, youre setting

yourself up to perform as efficiently and as optimally as possible.
Chad Howse Fitness, Inc www.chadhowsefitness.com
Chad Howse Presents: THE MAN DIET

Studies:
Vitamin D:

Pilz, S., Frisch, S., et al. Effect of Vitamin D Supplementation on Testosterone

Levels in Men. Hormone and Metabolic Research. 2011. 43, 223-225.

Omega-3s (supplementation & diet add avocado + fish oils to the man
breakfast). Smith, G., Atherton, P., Reeds, D., Mohammed, B., Rankin, D.,
Rennie, M., Mittendorfer, B. Dietary Omega-3 Fatty Acid Supplementation
Increases the Rate of Muscle Protein Synthesis in Older Adults: A Randomized
Controlled Trial. 2010. American Journal of Clinical Nutrition. 93(2), 402-412.

Zinc Effect of zinc and selenium supplementation on serum testosterone and

plasma lactate in cyclist after an exhaustive exercise bout. Shafiei Neek L,
Gaeini AA, Choobineh S.

Diet
The purpose of each diet study is to back up the notion that fats whether
monounsaturated or saturated increase levels of testosterone in men.

Testosterone and cortisol in relationship to dietary nutrients and resistance

exercise. Jeff S. Volek, William J. Kraemer, Jill A. Bush, Thomas Incledon, and
Mark Boetes

Howie, B., Shultz, T. Dietary and Hormonal Interrelationships Among

Vegetarian Seventh-Day Adventists and nonvegetarian Men. American Journal
of Clinical Nutrition. July 1985. 42(1), 127-134.

Dietary Fat Modulates the Testosterone Pharmacokinetics of a New Self-

Emulsifying Formulation of Oral Testosterone Undecanoate in Hypogonadal
Men. Yin A, Alfadhli E, Htun M, Dudley R, Faulkner S, Hull L, Leung A, Bross R,
Longstreth J, Swerdloff RS, Wang C.

Chad Howse Fitness, Inc www.chadhowsefitness.com

Chad Howse Presents: THE MAN DIET

Chad Howse Fitness, Inc www.chadhowsefitness.com