1000ng/dl Testosterone Thread

[Seth Walsh]

### **Precise Guide to Maximize Testosterone Levels Naturally (Aiming for ≥1000 ng/dL)**

#### **1. Activities to Perform**
- **Strength Training**
- **Frequency**: 3–5 days/week (allow 48 hours of recovery per muscle group).
- **Exercises**: Focus on compound lifts (squats, deadlifts, bench press, pull-ups, rows, overhead press).
- **Intensity**: 3–5 sets of 5–8 reps at 75–85% of 1RM.
- **Rest**: 1–3 minutes between sets.

- **High-Intensity Interval Training (HIIT)**
- **Frequency**: 2–3 sessions/week (20–30 minutes/session).
- **Protocol**: 30 seconds sprinting, 1–2 minutes walking (repeat 8–10x).

- **Low-Intensity Steady-State (LISS) Cardio**
- **Frequency**: 2–3 sessions/week (30–45 minutes of brisk walking, cycling, or swimming).

- **Cold Exposure**
- **Protocol**: 2–3 cold showers (10–15 minutes at 50–60°F) or ice baths (10–15 minutes at 50–59°F) weekly.

#### **2. Diet Plan**
- **Macronutrients**
- **Protein**: 1.6–2.2g/kg body weight daily (e.g., 120g for a 75kg person). Prioritize grass-fed beef, pasture-raised eggs, wild-caught salmon, and chicken.
- **Fats**: 30–40% of total calories. Focus on saturated (coconut oil, butter) and monounsaturated fats (avocado, olive oil, nuts). Include omega-3s (fatty fish, chia seeds).
- **Carbs**: 40–50% of calories from complex sources (sweet potatoes, quinoa, oats, berries).

- **Key Foods**
- **Zinc**: Oysters (6–8 medium = 50mg zinc), beef liver (3oz = 4.5mg), pumpkin seeds (1/4 cup = 2.5mg).
- **Vitamin D**: Fatty fish (salmon: 3oz = 570 IU), egg yolks.
- **Fiber**: Cruciferous vegetables (broccoli, kale) to reduce estrogen.

- **Avoid**
- Processed sugars, trans fats, soy products, and excessive alcohol (>2 drinks/day).

#### **3. Supplements**
- **Vitamin D3**: 2000–5000 IU/day (with 100mcg K2 for absorption).
- **Zinc**: 25–30mg/day (with 2mg copper to balance).
- **Magnesium**: 400mg/day (glycinate or citrate before bed).
- **Ashwagandha**: 500–600mg/day (5% withanolides extract).
- **Fish Oil**: 1–3g/day EPA/DHA.
- **Optional**: Boron (6–10mg/day), Tongkat Ali (200–400mg extract).

#### **4. Sleep Optimization**
- **Duration**: 7–9 hours/night.
- **Quality**: Sleep in a cool room (60–67°F), blackout curtains, no screens 1 hour before bed.
- **Timing**: Consistent sleep/wake schedule (e.g., 10 PM–6 AM).

#### **5. Stress Management**
- **Mindfulness**: 10–20 minutes/day of meditation or deep breathing.
- **Nature Exposure**: 30+ minutes outdoors daily.
- **Social Connection**: Prioritize meaningful relationships.

#### **6. Avoid Toxins**
- **Endocrine Disruptors**: Use glass/steel containers, avoid BPA plastics, and choose organic produce (EWG’s "Dirty Dozen").
- **Personal Care**: Paraben-free and phthalate-free products.

#### **7. Body Composition**
- **Target Body Fat**: 10–20% (use DEXA scan or calipers for accuracy).
- **Avoid Crash Diets**: Maintain a slight calorie surplus/deficit (±300–500 kcal) to prevent hormonal disruption.

#### **8. Monitoring**
- **Blood Tests**: Every 3–6 months. Check:
- Total testosterone, free testosterone, SHBG, LH, FSH, estradiol, vitamin D, zinc.
- **Adjustments**: Optimize vitamin D (50–80 ng/mL), zinc (90–120 µg/dL), and magnesium (1.8–2.2 mg/dL).

#### **9. Miscellaneous**
- **Sunlight**: 15–30 minutes of midday sun (10 AM–3 PM) daily.
- **Limit Alcohol**: ≤2 drinks/day (preferably red wine or low-sugar options).
- **Sexual Activity**: Moderate frequency (studies show no long-term negative impact).

### **Key Notes**
- **Consistency**: Hormone optimization requires 3–6 months of strict adherence.
- **Individual Variation**: Adjust based on bloodwork and symptoms (e.g., fatigue, libido).
- **Avoid Overtraining**: Use heart rate variability (HRV) apps to monitor recovery.

By following this protocol precisely, you can systematically elevate testosterone levels toward the 1000 ng/dL target.

 

[chrisN]

whats the difference between this and average advice for the same shit

 

[delonisliterallyme]

grok ai ahh thread

 

[Iwillbehtn]

absolute shit

 

[jordanbarett122]

Just hop on enclomiphene theory

 

[Seth Walsh]

absolute shit

Fuck off faggot please

 

[Seth Walsh]

grok ai ahh thread

DeepSeek brother.

 

[PsychoDsk]

DeepSeek brother.

Thoughts on deepseek vs openai

 

[Iwillbehtn]

Fuck off faggot please

go ahead and keep eating your vegetables to "lower estrogen" JFL

 

[Seth Walsh]

### **Practical, Step-by-Step Daily Guide for a Busy 5-Day Workweek**
*A foolproof routine designed for someone working 9–5. No guesswork. Prioritizes efficiency and consistency.*

---

#### **Pre-Sunday Prep (30 Minutes)**
1. **Meal Prep**:
- Cook 10 servings of protein (e.g., grilled chicken, ground beef, salmon).
- Roast 2 trays of veggies (broccoli, Brussels sprouts, sweet potatoes).
- Portion snacks: hard-boiled eggs, nuts, berries.
2. **Supplements**:
- Pre-portion daily packs (zinc + copper, vitamin D3/K2, magnesium, fish oil).

---

### **Daily Routine (Monday–Friday)**

#### **6:00 AM – Morning Foundation**
1. **Wake Up**:
- Chug 16oz water with a pinch of salt (kept on nightstand).
2. **Sunlight**:
- Stand outside 5 minutes (coffee in hand) *or* use a 10,000-lux light box if dark.
3. **Cold Shower**:
- 2–3 minutes (start warm, end cold).

#### **6:15 AM – Quick Workout (3 Days/Week)**
- **20-Minute Lift**:
- Day 1: Squats + Push-Ups (5x5 heavy squats, 3x10 push-ups).
- Day 3: Deadlifts + Pull-Ups (5x5 deadlifts, 3x8 pull-ups).
- Day 5: Bench Press + Rows (5x5 bench, 3x8 rows).
- **Optional**: 5-minute sprint intervals (stairs or bike) if time permits.

#### **6:45 AM – Breakfast (5 Minutes)**
- **Meal**:
- 4 scrambled eggs + ½ cup oats (pre-cooked) + 1 tbsp almond butter.
- **Supplements**:
- Vitamin D3/K2, Zinc (25mg) + Copper (2mg), Fish Oil.

#### **7:00 AM – Commute/Work**
- **Hydrate**: Sip electrolyte water (1/2 tsp salt + lemon in 32oz bottle).

---

#### **12:00 PM – Lunch Break (20 Minutes)**
1. **Meal**:
- Prepped protein (6oz chicken/beef) + roasted veggies + ½ avocado.
2. **Walk**: 10-minute brisk walk outside (sunlight + stress relief).

---

#### **3:00 PM – Afternoon Reset (5 Minutes)**
- **Snack**:
- Greek yogurt + handful of berries + 1 tbsp pumpkin seeds.
- **Stress Hack**:
- 4-4-4 breathing (4s inhale, 4s hold, 4s exhale) at your desk.

---

#### **6:00 PM – Post-Work (20 Minutes)**
1. **Dinner**:
- Prepped protein (6oz salmon/ground turkey) + sweet potato + steamed spinach.
2. **Optional**:
- 10-minute bodyweight circuit (lunges, planks, burpees) if you skipped the morning workout.

#### **7:00 PM – Wind Down**
- **Supplements**: Magnesium glycinate (400mg) + Ashwagandha (600mg).
- **No Screens**: Read a book/list to a podcast instead of TV.

---

#### **9:30 PM – Bedtime**
1. **Prep for Tomorrow**:
- Lay out gym clothes + supplements.
2. **Sleep**:
- Pitch-black room, 65–68°F, white noise app.

---

### **Weekends (Saturday/Sunday)**
1. **Workout**: 1 heavy lift (e.g., deadlifts) + 20-minute walk.
2. **Meals**: Eat leftovers or repeat weekday meals.
3. **Cheat Meal**: 1 treat (e.g., burger + fries, dark chocolate).

---

### **Critical Non-Negotiables**
1. **Sleep**: 7+ hours (use earplugs/mask if needed).
2. **Avoid**:
- Alcohol (save 1–2 drinks for Saturday *only*).
- Processed snacks (replace with prepped nuts/eggs).
3. **Track Progress**:
- Monthly blood tests (total T, free T, vitamin D).
- Weekly weigh-ins (goal: 10–20% body fat).

---

### **Example Schedule**
| **Time** | **Action** |
|------------|-------------------------------------------------|
| 6:00 AM | Water + sunlight + cold shower |
| 6:15 AM | Lift (Mon/Wed/Fri) or rest (Tue/Thu) |
| 6:45 AM | Breakfast + supplements |
| 7:00 AM | Commute/work |
| 12:00 PM | Lunch + walk |
| 3:00 PM | Snack + breathing |
| 6:00 PM | Dinner + optional workout |
| 9:30 PM | Bed |

---

### **Why This Works**
- **Time-Efficient**: No workout exceeds 30 minutes; meals are prepped.
- **No Willpower Needed**: Decisions are made in advance (clothes, food, supplements).
- **Adaptable**: Swap proteins/veggies, adjust workout days, but keep the framework.

**Stick to this for 90 days.** Retest bloodwork, then tweak carbs/sleep/stress if needed.

 

[Seth Walsh]

Thoughts on deepseek vs openai

I’ve been using paid open AI for like almost 2 years so I’m way more used to it. But deepseek is REALLY impressive. I like it a lot, less woke.

 

[piec]

dutasteride

2.5 mg

 

[asdvek]

Diet plan is BS obviously, got some foods there that lower T actually. But T is mainly fucking genes, or like %99 i should say, ramirez had 1950ngdl on cocaine, no sleep and not eating shit

 

[PsychoDsk]

I’ve been using paid open AI for like almost 2 years so I’m way more used to it. But deepseek is REALLY impressive. I like it a lot, less woke.

and in creativity aspect? I use Gpt4-o a lot to help me write and give me general guidelines for my book, it’s honestly impressive what it comes up with. I’m gonna try deepseek sometime to see what it can do in that aspect compared to openai

 

[Seth Walsh]

dutasteride

2.5 mg

 

[Seth Walsh]

and in creativity aspect? I use Gpt4-o a lot to help me write and give me general guidelines for my book, it’s honestly impressive what it comes up with. I’m gonna try deepseek sometime to see what it can do in that aspect compared to openai

Gpt4o with my custom instructions and stored memory is still my go-to for generally questions and personalised help but gpto1 and deepseek mog it stratospherically when it comes to math and complex problem solving.

 

[PsychoDsk]

Gpt4o with my custom instructions and stored memory is still my go-to for generally questions and personalised help but gpto1 and deepseek mog it stratospherically when it comes to math and complex problem solving.

Nigga gpt4-o knows me better than I know myself, it’s scary
I just be saying hi and this dude is still stuck on our ethics discussion from yesterday in which I crashed out
Haven’t really used it for math and problem solving tho, what u doing math for?

 

[Seth Walsh]

Nigga gpt4-o knows me better than I know myself, it’s scary
I just be saying hi and this dude is still stuck on our ethics discussion from yesterday in which I crashed out
Haven’t really used it for math and problem solving tho, what u doing math for?

Lmao, true tho

I use o1 for coding problems, automation etc.. some matlab code etc

 

[wsada]

whats the difference between this and average advice for the same shit

I think we should also contributormaxx by spamming chatpgt threads

 

[wsada]

Nigga gpt4-o knows me better than I know myself, it’s scary
I just be saying hi and this dude is still stuck on our ethics discussion from yesterday in which I crashed out
Haven’t really used it for math and problem solving tho, what u doing math for?

Use deepseek instead it's way better

 

[averagenormie]

### **Precise Guide to Maximize Testosterone Levels Naturally (Aiming for ≥1000 ng/dL)**

#### **1. Activities to Perform**
- **Strength Training**
- **Frequency**: 3–5 days/week (allow 48 hours of recovery per muscle group).
- **Exercises**: Focus on compound lifts (squats, deadlifts, bench press, pull-ups, rows, overhead press).
- **Intensity**: 3–5 sets of 5–8 reps at 75–85% of 1RM.
- **Rest**: 1–3 minutes between sets.

- **High-Intensity Interval Training (HIIT)**
- **Frequency**: 2–3 sessions/week (20–30 minutes/session).
- **Protocol**: 30 seconds sprinting, 1–2 minutes walking (repeat 8–10x).

- **Low-Intensity Steady-State (LISS) Cardio**
- **Frequency**: 2–3 sessions/week (30–45 minutes of brisk walking, cycling, or swimming).

- **Cold Exposure**
- **Protocol**: 2–3 cold showers (10–15 minutes at 50–60°F) or ice baths (10–15 minutes at 50–59°F) weekly.

#### **2. Diet Plan**
- **Macronutrients**
- **Protein**: 1.6–2.2g/kg body weight daily (e.g., 120g for a 75kg person). Prioritize grass-fed beef, pasture-raised eggs, wild-caught salmon, and chicken.
- **Fats**: 30–40% of total calories. Focus on saturated (coconut oil, butter) and monounsaturated fats (avocado, olive oil, nuts). Include omega-3s (fatty fish, chia seeds).
- **Carbs**: 40–50% of calories from complex sources (sweet potatoes, quinoa, oats, berries).

- **Key Foods**
- **Zinc**: Oysters (6–8 medium = 50mg zinc), beef liver (3oz = 4.5mg), pumpkin seeds (1/4 cup = 2.5mg).
- **Vitamin D**: Fatty fish (salmon: 3oz = 570 IU), egg yolks.
- **Fiber**: Cruciferous vegetables (broccoli, kale) to reduce estrogen.

- **Avoid**
- Processed sugars, trans fats, soy products, and excessive alcohol (>2 drinks/day).

#### **3. Supplements**
- **Vitamin D3**: 2000–5000 IU/day (with 100mcg K2 for absorption).
- **Zinc**: 25–30mg/day (with 2mg copper to balance).
- **Magnesium**: 400mg/day (glycinate or citrate before bed).
- **Ashwagandha**: 500–600mg/day (5% withanolides extract).
- **Fish Oil**: 1–3g/day EPA/DHA.
- **Optional**: Boron (6–10mg/day), Tongkat Ali (200–400mg extract).

#### **4. Sleep Optimization**
- **Duration**: 7–9 hours/night.
- **Quality**: Sleep in a cool room (60–67°F), blackout curtains, no screens 1 hour before bed.
- **Timing**: Consistent sleep/wake schedule (e.g., 10 PM–6 AM).

#### **5. Stress Management**
- **Mindfulness**: 10–20 minutes/day of meditation or deep breathing.
- **Nature Exposure**: 30+ minutes outdoors daily.
- **Social Connection**: Prioritize meaningful relationships.

#### **6. Avoid Toxins**
- **Endocrine Disruptors**: Use glass/steel containers, avoid BPA plastics, and choose organic produce (EWG’s "Dirty Dozen").
- **Personal Care**: Paraben-free and phthalate-free products.

#### **7. Body Composition**
- **Target Body Fat**: 10–20% (use DEXA scan or calipers for accuracy).
- **Avoid Crash Diets**: Maintain a slight calorie surplus/deficit (±300–500 kcal) to prevent hormonal disruption.

#### **8. Monitoring**
- **Blood Tests**: Every 3–6 months. Check:
- Total testosterone, free testosterone, SHBG, LH, FSH, estradiol, vitamin D, zinc.
- **Adjustments**: Optimize vitamin D (50–80 ng/mL), zinc (90–120 µg/dL), and magnesium (1.8–2.2 mg/dL).

#### **9. Miscellaneous**
- **Sunlight**: 15–30 minutes of midday sun (10 AM–3 PM) daily.
- **Limit Alcohol**: ≤2 drinks/day (preferably red wine or low-sugar options).
- **Sexual Activity**: Moderate frequency (studies show no long-term negative impact).

### **Key Notes**
- **Consistency**: Hormone optimization requires 3–6 months of strict adherence.
- **Individual Variation**: Adjust based on bloodwork and symptoms (e.g., fatigue, libido).
- **Avoid Overtraining**: Use heart rate variability (HRV) apps to monitor recovery.

By following this protocol precisely, you can systematically elevate testosterone levels toward the 1000 ng/dL target.

Stopped reading at cold exposure

 

[Iblamelife08]

### **Precise Guide to Maximize Testosterone Levels Naturally (Aiming for ≥1000 ng/dL)**

#### **1. Activities to Perform**
- **Strength Training**
- **Frequency**: 3–5 days/week (allow 48 hours of recovery per muscle group).
- **Exercises**: Focus on compound lifts (squats, deadlifts, bench press, pull-ups, rows, overhead press).
- **Intensity**: 3–5 sets of 5–8 reps at 75–85% of 1RM.
- **Rest**: 1–3 minutes between sets.

- **High-Intensity Interval Training (HIIT)**
- **Frequency**: 2–3 sessions/week (20–30 minutes/session).
- **Protocol**: 30 seconds sprinting, 1–2 minutes walking (repeat 8–10x).

- **Low-Intensity Steady-State (LISS) Cardio**
- **Frequency**: 2–3 sessions/week (30–45 minutes of brisk walking, cycling, or swimming).

- **Cold Exposure**
- **Protocol**: 2–3 cold showers (10–15 minutes at 50–60°F) or ice baths (10–15 minutes at 50–59°F) weekly.

#### **2. Diet Plan**
- **Macronutrients**
- **Protein**: 1.6–2.2g/kg body weight daily (e.g., 120g for a 75kg person). Prioritize grass-fed beef, pasture-raised eggs, wild-caught salmon, and chicken.
- **Fats**: 30–40% of total calories. Focus on saturated (coconut oil, butter) and monounsaturated fats (avocado, olive oil, nuts). Include omega-3s (fatty fish, chia seeds).
- **Carbs**: 40–50% of calories from complex sources (sweet potatoes, quinoa, oats, berries).

- **Key Foods**
- **Zinc**: Oysters (6–8 medium = 50mg zinc), beef liver (3oz = 4.5mg), pumpkin seeds (1/4 cup = 2.5mg).
- **Vitamin D**: Fatty fish (salmon: 3oz = 570 IU), egg yolks.
- **Fiber**: Cruciferous vegetables (broccoli, kale) to reduce estrogen.

- **Avoid**
- Processed sugars, trans fats, soy products, and excessive alcohol (>2 drinks/day).

#### **3. Supplements**
- **Vitamin D3**: 2000–5000 IU/day (with 100mcg K2 for absorption).
- **Zinc**: 25–30mg/day (with 2mg copper to balance).
- **Magnesium**: 400mg/day (glycinate or citrate before bed).
- **Ashwagandha**: 500–600mg/day (5% withanolides extract).
- **Fish Oil**: 1–3g/day EPA/DHA.
- **Optional**: Boron (6–10mg/day), Tongkat Ali (200–400mg extract).

#### **4. Sleep Optimization**
- **Duration**: 7–9 hours/night.
- **Quality**: Sleep in a cool room (60–67°F), blackout curtains, no screens 1 hour before bed.
- **Timing**: Consistent sleep/wake schedule (e.g., 10 PM–6 AM).

#### **5. Stress Management**
- **Mindfulness**: 10–20 minutes/day of meditation or deep breathing.
- **Nature Exposure**: 30+ minutes outdoors daily.
- **Social Connection**: Prioritize meaningful relationships.

#### **6. Avoid Toxins**
- **Endocrine Disruptors**: Use glass/steel containers, avoid BPA plastics, and choose organic produce (EWG’s "Dirty Dozen").
- **Personal Care**: Paraben-free and phthalate-free products.

#### **7. Body Composition**
- **Target Body Fat**: 10–20% (use DEXA scan or calipers for accuracy).
- **Avoid Crash Diets**: Maintain a slight calorie surplus/deficit (±300–500 kcal) to prevent hormonal disruption.

#### **8. Monitoring**
- **Blood Tests**: Every 3–6 months. Check:
- Total testosterone, free testosterone, SHBG, LH, FSH, estradiol, vitamin D, zinc.
- **Adjustments**: Optimize vitamin D (50–80 ng/mL), zinc (90–120 µg/dL), and magnesium (1.8–2.2 mg/dL).

#### **9. Miscellaneous**
- **Sunlight**: 15–30 minutes of midday sun (10 AM–3 PM) daily.
- **Limit Alcohol**: ≤2 drinks/day (preferably red wine or low-sugar options).
- **Sexual Activity**: Moderate frequency (studies show no long-term negative impact).

### **Key Notes**
- **Consistency**: Hormone optimization requires 3–6 months of strict adherence.
- **Individual Variation**: Adjust based on bloodwork and symptoms (e.g., fatigue, libido).
- **Avoid Overtraining**: Use heart rate variability (HRV) apps to monitor recovery.

By following this protocol precisely, you can systematically elevate testosterone levels toward the 1000 ng/dL target.

Can i take grass fed beef liver capsules

 

[134applesauce456]

was even too lazy to remove the subhuman gpt generation format

not a molecule and I can still tell this is ai generated bullshit

 

[2marc1]

### **Precise Guide to Maximize Testosterone Levels Naturally (Aiming for ≥1000 ng/dL)**

#### **1. Activities to Perform**
- **Strength Training**
- **Frequency**: 3–5 days/week (allow 48 hours of recovery per muscle group).
- **Exercises**: Focus on compound lifts (squats, deadlifts, bench press, pull-ups, rows, overhead press).
- **Intensity**: 3–5 sets of 5–8 reps at 75–85% of 1RM.
- **Rest**: 1–3 minutes between sets.

- **High-Intensity Interval Training (HIIT)**
- **Frequency**: 2–3 sessions/week (20–30 minutes/session).
- **Protocol**: 30 seconds sprinting, 1–2 minutes walking (repeat 8–10x).

- **Low-Intensity Steady-State (LISS) Cardio**
- **Frequency**: 2–3 sessions/week (30–45 minutes of brisk walking, cycling, or swimming).

- **Cold Exposure**
- **Protocol**: 2–3 cold showers (10–15 minutes at 50–60°F) or ice baths (10–15 minutes at 50–59°F) weekly.

#### **2. Diet Plan**
- **Macronutrients**
- **Protein**: 1.6–2.2g/kg body weight daily (e.g., 120g for a 75kg person). Prioritize grass-fed beef, pasture-raised eggs, wild-caught salmon, and chicken.
- **Fats**: 30–40% of total calories. Focus on saturated (coconut oil, butter) and monounsaturated fats (avocado, olive oil, nuts). Include omega-3s (fatty fish, chia seeds).
- **Carbs**: 40–50% of calories from complex sources (sweet potatoes, quinoa, oats, berries).

- **Key Foods**
- **Zinc**: Oysters (6–8 medium = 50mg zinc), beef liver (3oz = 4.5mg), pumpkin seeds (1/4 cup = 2.5mg).
- **Vitamin D**: Fatty fish (salmon: 3oz = 570 IU), egg yolks.
- **Fiber**: Cruciferous vegetables (broccoli, kale) to reduce estrogen.

- **Avoid**
- Processed sugars, trans fats, soy products, and excessive alcohol (>2 drinks/day).

#### **3. Supplements**
- **Vitamin D3**: 2000–5000 IU/day (with 100mcg K2 for absorption).
- **Zinc**: 25–30mg/day (with 2mg copper to balance).
- **Magnesium**: 400mg/day (glycinate or citrate before bed).
- **Ashwagandha**: 500–600mg/day (5% withanolides extract).
- **Fish Oil**: 1–3g/day EPA/DHA.
- **Optional**: Boron (6–10mg/day), Tongkat Ali (200–400mg extract).

#### **4. Sleep Optimization**
- **Duration**: 7–9 hours/night.
- **Quality**: Sleep in a cool room (60–67°F), blackout curtains, no screens 1 hour before bed.
- **Timing**: Consistent sleep/wake schedule (e.g., 10 PM–6 AM).

#### **5. Stress Management**
- **Mindfulness**: 10–20 minutes/day of meditation or deep breathing.
- **Nature Exposure**: 30+ minutes outdoors daily.
- **Social Connection**: Prioritize meaningful relationships.

#### **6. Avoid Toxins**
- **Endocrine Disruptors**: Use glass/steel containers, avoid BPA plastics, and choose organic produce (EWG’s "Dirty Dozen").
- **Personal Care**: Paraben-free and phthalate-free products.

#### **7. Body Composition**
- **Target Body Fat**: 10–20% (use DEXA scan or calipers for accuracy).
- **Avoid Crash Diets**: Maintain a slight calorie surplus/deficit (±300–500 kcal) to prevent hormonal disruption.

#### **8. Monitoring**
- **Blood Tests**: Every 3–6 months. Check:
- Total testosterone, free testosterone, SHBG, LH, FSH, estradiol, vitamin D, zinc.
- **Adjustments**: Optimize vitamin D (50–80 ng/mL), zinc (90–120 µg/dL), and magnesium (1.8–2.2 mg/dL).

#### **9. Miscellaneous**
- **Sunlight**: 15–30 minutes of midday sun (10 AM–3 PM) daily.
- **Limit Alcohol**: ≤2 drinks/day (preferably red wine or low-sugar options).
- **Sexual Activity**: Moderate frequency (studies show no long-term negative impact).

### **Key Notes**
- **Consistency**: Hormone optimization requires 3–6 months of strict adherence.
- **Individual Variation**: Adjust based on bloodwork and symptoms (e.g., fatigue, libido).
- **Avoid Overtraining**: Use heart rate variability (HRV) apps to monitor recovery.

By following this protocol precisely, you can systematically elevate testosterone levels toward the 1000 ng/dL target.

water thread, if you think drinking alcohol and having high t is in the same phrase you are already doomed, i see you making steroid threads in a couple months

 

[lonelycurry]

.

 

[asdvek]

.

why did u bump this

 

[grungymallard97]

### **Precise Guide to Maximize Testosterone Levels Naturally (Aiming for ≥1000 ng/dL)**

#### **1. Activities to Perform**
- **Strength Training**
- **Frequency**: 3–5 days/week (allow 48 hours of recovery per muscle group).
- **Exercises**: Focus on compound lifts (squats, deadlifts, bench press, pull-ups, rows, overhead press).
- **Intensity**: 3–5 sets of 5–8 reps at 75–85% of 1RM.
- **Rest**: 1–3 minutes between sets.

- **High-Intensity Interval Training (HIIT)**
- **Frequency**: 2–3 sessions/week (20–30 minutes/session).
- **Protocol**: 30 seconds sprinting, 1–2 minutes walking (repeat 8–10x).

- **Low-Intensity Steady-State (LISS) Cardio**
- **Frequency**: 2–3 sessions/week (30–45 minutes of brisk walking, cycling, or swimming).

- **Cold Exposure**
- **Protocol**: 2–3 cold showers (10–15 minutes at 50–60°F) or ice baths (10–15 minutes at 50–59°F) weekly.

#### **2. Diet Plan**
- **Macronutrients**
- **Protein**: 1.6–2.2g/kg body weight daily (e.g., 120g for a 75kg person). Prioritize grass-fed beef, pasture-raised eggs, wild-caught salmon, and chicken.
- **Fats**: 30–40% of total calories. Focus on saturated (coconut oil, butter) and monounsaturated fats (avocado, olive oil, nuts). Include omega-3s (fatty fish, chia seeds).
- **Carbs**: 40–50% of calories from complex sources (sweet potatoes, quinoa, oats, berries).

- **Key Foods**
- **Zinc**: Oysters (6–8 medium = 50mg zinc), beef liver (3oz = 4.5mg), pumpkin seeds (1/4 cup = 2.5mg).
- **Vitamin D**: Fatty fish (salmon: 3oz = 570 IU), egg yolks.
- **Fiber**: Cruciferous vegetables (broccoli, kale) to reduce estrogen.

- **Avoid**
- Processed sugars, trans fats, soy products, and excessive alcohol (>2 drinks/day).

#### **3. Supplements**
- **Vitamin D3**: 2000–5000 IU/day (with 100mcg K2 for absorption).
- **Zinc**: 25–30mg/day (with 2mg copper to balance).
- **Magnesium**: 400mg/day (glycinate or citrate before bed).
- **Ashwagandha**: 500–600mg/day (5% withanolides extract).
- **Fish Oil**: 1–3g/day EPA/DHA.
- **Optional**: Boron (6–10mg/day), Tongkat Ali (200–400mg extract).

#### **4. Sleep Optimization**
- **Duration**: 7–9 hours/night.
- **Quality**: Sleep in a cool room (60–67°F), blackout curtains, no screens 1 hour before bed.
- **Timing**: Consistent sleep/wake schedule (e.g., 10 PM–6 AM).

#### **5. Stress Management**
- **Mindfulness**: 10–20 minutes/day of meditation or deep breathing.
- **Nature Exposure**: 30+ minutes outdoors daily.
- **Social Connection**: Prioritize meaningful relationships.

#### **6. Avoid Toxins**
- **Endocrine Disruptors**: Use glass/steel containers, avoid BPA plastics, and choose organic produce (EWG’s "Dirty Dozen").
- **Personal Care**: Paraben-free and phthalate-free products.

#### **7. Body Composition**
- **Target Body Fat**: 10–20% (use DEXA scan or calipers for accuracy).
- **Avoid Crash Diets**: Maintain a slight calorie surplus/deficit (±300–500 kcal) to prevent hormonal disruption.

#### **8. Monitoring**
- **Blood Tests**: Every 3–6 months. Check:
- Total testosterone, free testosterone, SHBG, LH, FSH, estradiol, vitamin D, zinc.
- **Adjustments**: Optimize vitamin D (50–80 ng/mL), zinc (90–120 µg/dL), and magnesium (1.8–2.2 mg/dL).

#### **9. Miscellaneous**
- **Sunlight**: 15–30 minutes of midday sun (10 AM–3 PM) daily.
- **Limit Alcohol**: ≤2 drinks/day (preferably red wine or low-sugar options).
- **Sexual Activity**: Moderate frequency (studies show no long-term negative impact).

### **Key Notes**
- **Consistency**: Hormone optimization requires 3–6 months of strict adherence.
- **Individual Variation**: Adjust based on bloodwork and symptoms (e.g., fatigue, libido).
- **Avoid Overtraining**: Use heart rate variability (HRV) apps to monitor recovery.

By following this protocol precisely, you can systematically elevate testosterone levels toward the 1000 ng/dL target.

I’m at 1057 at 16 without doing anything in particular.

 

[lonelycurry]

.

 

[lonelycurry]

.

 

[asdvek]

Elite information

if this is elite then i have bad news for you

some of the things listed here, like cruciferous vegetables, chia seeds, oats, ice bathes will lower your testosterone

this has some of the most water info ever and some info that lowers t instead of increasing it. its a dogshit thread if u think this is elite u dont know shit ur ignorant as fuck

 

[lonelycurry]

if this is elite then i have bad news for you

some of the things listed here, like cruciferous vegetables, chia seeds, oats, ice bathes will lower your testosterone

this has some of the most water info ever and some info that lowers t instead of increasing it. its a dogshit thread if u think this is elite u dont know shit ur ignorant as fuck

Sounds like someone doesn't eat their vegetables and ice their balls

 

[asdvek]

Sounds like someone doesn't eat their vegetables and ice their balls

plant defense chemicals, goitrogens, oxalates, infertility, anti-nutrients lowering nutrition absorbtion

yeah i dont eat vegetables

 

[imabetanumale]

im close to be considered high test, i now taking supplements to see if i can surpass this mark, in 2 months i will post results:
950 ng/dl

suppelemts: ashwagandha, vitamin d. zinc and viutamin e for prolactin

 

[NeedBoneMassASAP]

go ahead and keep eating your vegetables to "lower estrogen" JFL

Wouldnt stuff like Olive Leaf Extract, Vitamine A, etc. help tho?

 

[Iblamelife08]

im close to be considered high test, i now taking supplements to see if i can surpass this mark, in 2 months i will post results:
950 ng/dl

View attachment 3516711

suppelemts: ashwagandha, vitamin d. zinc and viutamin e for prolactin

What brand you use?

 

[Tyler1]

Shitty Thread just eat a lot of organs with blood it tastes amazing

Also Raw meat tartar, 10 egg yolks a day, Raw Milk

Ez high test

 

[imabetanumale]

What brand you use?

For ashwagandha its a national brand from southamerica

 

[Iblamelife08]

For ashwagandha its a national brand from southamerica

What brands do you use for vitamin d

 

[schizoautist93]

Diet plan is BS obviously, got some foods there that lower T actually. But T is mainly fucking genes, or like %99 i should say, ramirez had 1950ngdl on cocaine, no sleep and not eating shit

where could you possibly be sourcing these numbers from

 

[BOGGED]

### **Precise Guide to Maximize Testosterone Levels Naturally (Aiming for ≥1000 ng/dL)**

#### **1. Activities to Perform**
- **Strength Training**
- **Frequency**: 3–5 days/week (allow 48 hours of recovery per muscle group).
- **Exercises**: Focus on compound lifts (squats, deadlifts, bench press, pull-ups, rows, overhead press).
- **Intensity**: 3–5 sets of 5–8 reps at 75–85% of 1RM.
- **Rest**: 1–3 minutes between sets.

- **High-Intensity Interval Training (HIIT)**
- **Frequency**: 2–3 sessions/week (20–30 minutes/session).
- **Protocol**: 30 seconds sprinting, 1–2 minutes walking (repeat 8–10x).

- **Low-Intensity Steady-State (LISS) Cardio**
- **Frequency**: 2–3 sessions/week (30–45 minutes of brisk walking, cycling, or swimming).

- **Cold Exposure**
- **Protocol**: 2–3 cold showers (10–15 minutes at 50–60°F) or ice baths (10–15 minutes at 50–59°F) weekly.

#### **2. Diet Plan**
- **Macronutrients**
- **Protein**: 1.6–2.2g/kg body weight daily (e.g., 120g for a 75kg person). Prioritize grass-fed beef, pasture-raised eggs, wild-caught salmon, and chicken.
- **Fats**: 30–40% of total calories. Focus on saturated (coconut oil, butter) and monounsaturated fats (avocado, olive oil, nuts). Include omega-3s (fatty fish, chia seeds).
- **Carbs**: 40–50% of calories from complex sources (sweet potatoes, quinoa, oats, berries).

- **Key Foods**
- **Zinc**: Oysters (6–8 medium = 50mg zinc), beef liver (3oz = 4.5mg), pumpkin seeds (1/4 cup = 2.5mg).
- **Vitamin D**: Fatty fish (salmon: 3oz = 570 IU), egg yolks.
- **Fiber**: Cruciferous vegetables (broccoli, kale) to reduce estrogen.

- **Avoid**
- Processed sugars, trans fats, soy products, and excessive alcohol (>2 drinks/day).

#### **3. Supplements**
- **Vitamin D3**: 2000–5000 IU/day (with 100mcg K2 for absorption).
- **Zinc**: 25–30mg/day (with 2mg copper to balance).
- **Magnesium**: 400mg/day (glycinate or citrate before bed).
- **Ashwagandha**: 500–600mg/day (5% withanolides extract).
- **Fish Oil**: 1–3g/day EPA/DHA.
- **Optional**: Boron (6–10mg/day), Tongkat Ali (200–400mg extract).

#### **4. Sleep Optimization**
- **Duration**: 7–9 hours/night.
- **Quality**: Sleep in a cool room (60–67°F), blackout curtains, no screens 1 hour before bed.
- **Timing**: Consistent sleep/wake schedule (e.g., 10 PM–6 AM).

#### **5. Stress Management**
- **Mindfulness**: 10–20 minutes/day of meditation or deep breathing.
- **Nature Exposure**: 30+ minutes outdoors daily.
- **Social Connection**: Prioritize meaningful relationships.

#### **6. Avoid Toxins**
- **Endocrine Disruptors**: Use glass/steel containers, avoid BPA plastics, and choose organic produce (EWG’s "Dirty Dozen").
- **Personal Care**: Paraben-free and phthalate-free products.

#### **7. Body Composition**
- **Target Body Fat**: 10–20% (use DEXA scan or calipers for accuracy).
- **Avoid Crash Diets**: Maintain a slight calorie surplus/deficit (±300–500 kcal) to prevent hormonal disruption.

#### **8. Monitoring**
- **Blood Tests**: Every 3–6 months. Check:
- Total testosterone, free testosterone, SHBG, LH, FSH, estradiol, vitamin D, zinc.
- **Adjustments**: Optimize vitamin D (50–80 ng/mL), zinc (90–120 µg/dL), and magnesium (1.8–2.2 mg/dL).

#### **9. Miscellaneous**
- **Sunlight**: 15–30 minutes of midday sun (10 AM–3 PM) daily.
- **Limit Alcohol**: ≤2 drinks/day (preferably red wine or low-sugar options).
- **Sexual Activity**: Moderate frequency (studies show no long-term negative impact).

### **Key Notes**
- **Consistency**: Hormone optimization requires 3–6 months of strict adherence.
- **Individual Variation**: Adjust based on bloodwork and symptoms (e.g., fatigue, libido).
- **Avoid Overtraining**: Use heart rate variability (HRV) apps to monitor recovery.

By following this protocol precisely, you can systematically elevate testosterone levels toward the 1000 ng/dL target.

or just pin test and stop being a faggit

 

[IncelMaxxer]

### **Precise Guide to Maximize Testosterone Levels Naturally (Aiming for ≥1000 ng/dL)**

#### **1. Activities to Perform**
- **Strength Training**
- **Frequency**: 3–5 days/week (allow 48 hours of recovery per muscle group).
- **Exercises**: Focus on compound lifts (squats, deadlifts, bench press, pull-ups, rows, overhead press).
- **Intensity**: 3–5 sets of 5–8 reps at 75–85% of 1RM.
- **Rest**: 1–3 minutes between sets.

- **High-Intensity Interval Training (HIIT)**
- **Frequency**: 2–3 sessions/week (20–30 minutes/session).
- **Protocol**: 30 seconds sprinting, 1–2 minutes walking (repeat 8–10x).

- **Low-Intensity Steady-State (LISS) Cardio**
- **Frequency**: 2–3 sessions/week (30–45 minutes of brisk walking, cycling, or swimming).

- **Cold Exposure**
- **Protocol**: 2–3 cold showers (10–15 minutes at 50–60°F) or ice baths (10–15 minutes at 50–59°F) weekly.

#### **2. Diet Plan**
- **Macronutrients**
- **Protein**: 1.6–2.2g/kg body weight daily (e.g., 120g for a 75kg person). Prioritize grass-fed beef, pasture-raised eggs, wild-caught salmon, and chicken.
- **Fats**: 30–40% of total calories. Focus on saturated (coconut oil, butter) and monounsaturated fats (avocado, olive oil, nuts). Include omega-3s (fatty fish, chia seeds).
- **Carbs**: 40–50% of calories from complex sources (sweet potatoes, quinoa, oats, berries).

- **Key Foods**
- **Zinc**: Oysters (6–8 medium = 50mg zinc), beef liver (3oz = 4.5mg), pumpkin seeds (1/4 cup = 2.5mg).
- **Vitamin D**: Fatty fish (salmon: 3oz = 570 IU), egg yolks.
- **Fiber**: Cruciferous vegetables (broccoli, kale) to reduce estrogen.

- **Avoid**
- Processed sugars, trans fats, soy products, and excessive alcohol (>2 drinks/day).

#### **3. Supplements**
- **Vitamin D3**: 2000–5000 IU/day (with 100mcg K2 for absorption).
- **Zinc**: 25–30mg/day (with 2mg copper to balance).
- **Magnesium**: 400mg/day (glycinate or citrate before bed).
- **Ashwagandha**: 500–600mg/day (5% withanolides extract).
- **Fish Oil**: 1–3g/day EPA/DHA.
- **Optional**: Boron (6–10mg/day), Tongkat Ali (200–400mg extract).

#### **4. Sleep Optimization**
- **Duration**: 7–9 hours/night.
- **Quality**: Sleep in a cool room (60–67°F), blackout curtains, no screens 1 hour before bed.
- **Timing**: Consistent sleep/wake schedule (e.g., 10 PM–6 AM).

#### **5. Stress Management**
- **Mindfulness**: 10–20 minutes/day of meditation or deep breathing.
- **Nature Exposure**: 30+ minutes outdoors daily.
- **Social Connection**: Prioritize meaningful relationships.

#### **6. Avoid Toxins**
- **Endocrine Disruptors**: Use glass/steel containers, avoid BPA plastics, and choose organic produce (EWG’s "Dirty Dozen").
- **Personal Care**: Paraben-free and phthalate-free products.

#### **7. Body Composition**
- **Target Body Fat**: 10–20% (use DEXA scan or calipers for accuracy).
- **Avoid Crash Diets**: Maintain a slight calorie surplus/deficit (±300–500 kcal) to prevent hormonal disruption.

#### **8. Monitoring**
- **Blood Tests**: Every 3–6 months. Check:
- Total testosterone, free testosterone, SHBG, LH, FSH, estradiol, vitamin D, zinc.
- **Adjustments**: Optimize vitamin D (50–80 ng/mL), zinc (90–120 µg/dL), and magnesium (1.8–2.2 mg/dL).

#### **9. Miscellaneous**
- **Sunlight**: 15–30 minutes of midday sun (10 AM–3 PM) daily.
- **Limit Alcohol**: ≤2 drinks/day (preferably red wine or low-sugar options).
- **Sexual Activity**: Moderate frequency (studies show no long-term negative impact).

### **Key Notes**
- **Consistency**: Hormone optimization requires 3–6 months of strict adherence.
- **Individual Variation**: Adjust based on bloodwork and symptoms (e.g., fatigue, libido).
- **Avoid Overtraining**: Use heart rate variability (HRV) apps to monitor recovery.

By following this protocol precisely, you can systematically elevate testosterone levels toward the 1000 ng/dL target.

i thought cardio lowered test?

 

[Lord Shadow]

i thought cardio lowered test?

Opposite