Whats the best way to increase testosterone and spermcount

[AA_FM]

Tell me what you think is the best method for testosterone and sperm maxxing

 

[AA_FM]

Bump

 

[vision_n]

blast test and tren and dont workout cuz it hurts

 

[Zeekie]

The BEST way? Obviously inject testosterone, or other adjacent compounds.

Naturally? Eat good and consume enough fat, get sunlight, sleep, lower your stress and exercise. That should mostly do the trick.

 

[2414763h]

The BEST way? Obviously inject testosterone, or other adjacent compounds.

Naturally? Eat good and consume enough fat, get sunlight, sleep, lower your stress and exercise. That should mostly do the trick.

Thanks for the advice even though I’m not
OP.
I will do naturally because I’m a teenager and I don’t have the ability to afford or buy testosterone right now cause my mother won’t allow it

 

[Zeekie]

Thanks for the advice even though I’m not
OP.
I will do naturally because I’m a teenager and I don’t have the ability to afford or buy testosterone right now cause my mother won’t allow it

Yeah, here's a more in-depth take:

1. Try to meet 100% of your micronutrient needs, through mostly whole foods. Avoid inflammatory foods too.
2. You may optionally choose to supplement vitamin D3, most other micronutrients you can perfectly get enough through your diet. Although if you want to be completely optimal just in case you can also do magnesium, zinc and boron.
3. Make sure 35-40% of your caloric intake comes from fats, ideally mostly monounsaturated and saturated fats. The rest of your macros don't matter as long as you're undereating proteins or eating so little carbs that you're on a ketogenic state and stress your body (although this is temporary until you adapt)
4. Get 10-20 minutes of sunlight in the morning, probably don't get exposed too much when the UV index is too high. This is not for vitamin D3 synthesis, you will make some from sun exposure, but getting sun when there's low UV index very rarely leads to decent D3 production, it's more about setting your circadian rhythm, ideally just supplement D3+K2 and forget.
5. Sleep 7.5-9 hours, at consistent times, in a dark room or with a sleep mask, with little noise, and cold enough to make you comfortable. Probably supplement mag. glycinate or l-theanine about 1 hour before bed, use blue light blocking filters on your devices or glasses, and avoid screens 1 hour to 30 minutes before sleeping.
6. You can optionally use ashwagandha (and other adaptogens), meditation, gratitude and breathing techniques in the morning or at night to lower your cortisol.
7. Lift heavy weights 3-6x/week and do enough Zone 2 cardio to be moderately healthy.

That should cover just about everything.

 

[2414763h]

Yeah, here's a more in-depth take:

1. Try to meet 100% of your micronutrient needs, through mostly whole foods. Avoid inflammatory foods too.
2. You may optionally choose to supplement vitamin D3, most other micronutrients you can perfectly get enough through your diet. Although if you want to be completely optimal just in case you can also do magnesium, zinc and boron.
3. Make sure 35-40% of your caloric intake comes from fats, ideally mostly monounsaturated and saturated fats. The rest of your macros don't matter as long as you're undereating proteins or eating so little carbs that you're on a ketogenic state and stress your body (although this is temporary until you adapt)
4. Get 10-20 minutes of sunlight in the morning, probably don't get exposed too much when the UV index is too high. This is not for vitamin D3 synthesis, you will make some from sun exposure, but getting sun when there's low UV index very rarely leads to decent D3 production, it's more about setting your circadian rhythm, ideally just supplement D3+K2 and forget.
5. Sleep 7.5-9 hours, at consistent times, in a dark room or with a sleep mask, with little noise, and cold enough to make you comfortable. Probably supplement mag. glycinate or l-theanine about 1 hour before bed, use blue light blocking filters on your devices or glasses, and avoid screens 1 hour to 30 minutes before sleeping.
6. You can optionally use ashwagandha (and other adaptogens), meditation, gratitude and breathing techniques in the morning or at night to lower your cortisol.
7. Lift heavy weights 3-6x/week and do enough Zone 2 cardio to be moderately healthy.

That should cover just about everything.

Thank you so much brother.
All the BOTB threads I’ve seen were on about steroids when my mother is against it so I cannot purchase it.

I will try follow all of this and will bookmark it brother

 

[2414763h]

Yeah, here's a more in-depth take:

1. Try to meet 100% of your micronutrient needs, through mostly whole foods. Avoid inflammatory foods too.
2. You may optionally choose to supplement vitamin D3, most other micronutrients you can perfectly get enough through your diet. Although if you want to be completely optimal just in case you can also do magnesium, zinc and boron.
3. Make sure 35-40% of your caloric intake comes from fats, ideally mostly monounsaturated and saturated fats. The rest of your macros don't matter as long as you're undereating proteins or eating so little carbs that you're on a ketogenic state and stress your body (although this is temporary until you adapt)
4. Get 10-20 minutes of sunlight in the morning, probably don't get exposed too much when the UV index is too high. This is not for vitamin D3 synthesis, you will make some from sun exposure, but getting sun when there's low UV index very rarely leads to decent D3 production, it's more about setting your circadian rhythm, ideally just supplement D3+K2 and forget.
5. Sleep 7.5-9 hours, at consistent times, in a dark room or with a sleep mask, with little noise, and cold enough to make you comfortable. Probably supplement mag. glycinate or l-theanine about 1 hour before bed, use blue light blocking filters on your devices or glasses, and avoid screens 1 hour to 30 minutes before sleeping.
6. You can optionally use ashwagandha (and other adaptogens), meditation, gratitude and breathing techniques in the morning or at night to lower your cortisol.
7. Lift heavy weights 3-6x/week and do enough Zone 2 cardio to be moderately healthy.

That should cover just about everything.

Can you explain number 3 brother I’m not the most well versed in nutritional science

 

[Zeekie]

Can you explain number 3 brother I’m not the most well versed in nutritional science

So all our bodies have caloric requirements based on our weight, height, sex and activity level throughout the day. We usually distribute our main macronutrients (as in carbs, fats and proteins) in % (or sometimes fixed amounts) that we allocate within that caloric intake.

For instance, I need about 2700 to maintain my body weight, I also like to maintain a roughly even split of macronutrients, so 20% protein, 40% fats and carbs. This would roughly translate to these measurements:

So to get that macro split, I need to consume 135g of protein, 270g of carbs and 120g of fat. The reason why consuming 35-40% of fat out of your calories is important is because up to this amount research actually shows your testosterone production is maximized, below that (20-30% there's not neccessarily a significant reduction, but it's not going to be completely optimal in terms of your hormones, and anything below 20% is actively going to reduce your testosterone levels).

As I said, fat aside how you choose to distribute your calories doesn't matter, I'd keep protein between 20 and 30% of your calories, and leave the rest to carbohydrates.

And in case you were wondering the app I use is called Cronometer, it lets you track your calories, macros and micronutrients. Although it can be a little advanced if you're very new to nutrition, so it may overwhelm you initially, you don't need to use it, I just do it cuz I'm extra, simpler options like MyFitnessPal exist

 

[2414763h]

So all our bodies have caloric requirements based on our weight, height, sex and activity level throughout the day. We usually distribute our main macronutrients (as in carbs, fats and proteins) in % (or sometimes fixed amounts) that we allocate within that caloric intake.

For instance, I need about 2700 to maintain my body weight, I also like to maintain a roughly even split of macronutrients, so 20% protein, 40% fats and carbs. This would roughly translate to these measurements:
View attachment 3911816
So to get that macro split, I need to consume 135g of protein, 270g of carbs and 120g of fat. The reason why consuming 35-40% of fat out of your calories is important is because up to this amount research actually shows your testosterone production is maximized, below that (20-30% there's not neccessarily a significant reduction, but it's not going to be completely optimal in terms of your hormones, and anything below 20% is actively going to reduce your testosterone levels).

As I said, fat aside how you choose to distribute your calories doesn't matter, I'd keep protein between 20 and 30% of your calories, and leave the rest to carbohydrates.

And in case you were wondering the app I use is called Cronometer, it lets you track your calories, macros and micronutrients. Although it can be a little advanced if you're very new to nutrition, so it may overwhelm you initially, you don't need to use it, I just do it cuz I'm extra, simpler options like MyFitnessPal exist

Woah that is complex.
So basically my height is about 188CM and my weight is 64KG as I’m underweight and I do a bit of walking of about an hour but recently I’m hitting the gym and starting to play football or soccer depending on what you call it again

I would if I want to optimally increase my testosterone be consuming about 40% range ideally, and the rest of the distribution is not that important. I’ll take protein because I like the food.

 

[2414763h]

So all our bodies have caloric requirements based on our weight, height, sex and activity level throughout the day. We usually distribute our main macronutrients (as in carbs, fats and proteins) in % (or sometimes fixed amounts) that we allocate within that caloric intake.

For instance, I need about 2700 to maintain my body weight, I also like to maintain a roughly even split of macronutrients, so 20% protein, 40% fats and carbs. This would roughly translate to these measurements:
View attachment 3911816
So to get that macro split, I need to consume 135g of protein, 270g of carbs and 120g of fat. The reason why consuming 35-40% of fat out of your calories is important is because up to this amount research actually shows your testosterone production is maximized, below that (20-30% there's not neccessarily a significant reduction, but it's not going to be completely optimal in terms of your hormones, and anything below 20% is actively going to reduce your testosterone levels).

As I said, fat aside how you choose to distribute your calories doesn't matter, I'd keep protein between 20 and 30% of your calories, and leave the rest to carbohydrates.

And in case you were wondering the app I use is called Cronometer, it lets you track your calories, macros and micronutrients. Although it can be a little advanced if you're very new to nutrition, so it may overwhelm you initially, you don't need to use it, I just do it cuz I'm extra, simpler options like MyFitnessPal exist

Have I got it right?

 

[Zeekie]

Woah that is complex.
So basically my height is about 188CM and my weight is 64KG as I’m underweight and I do a bit of walking of about an hour but recently I’m hitting the gym and starting to play football or soccer depending on what you call it again

I would if I want to optimally increase my testosterone be consuming about 40% range ideally, and the rest of the distribution is not that important. I’ll take protein because I like the food.

Yeah, essentially

 

[2414763h]

Yeah, essentially

Thank you man

 

[2414763h]

Yeah, essentially

Good day to you boss man

 

[AA_FM]

So all our bodies have caloric requirements based on our weight, height, sex and activity level throughout the day. We usually distribute our main macronutrients (as in carbs, fats and proteins) in % (or sometimes fixed amounts) that we allocate within that caloric intake.

For instance, I need about 2700 to maintain my body weight, I also like to maintain a roughly even split of macronutrients, so 20% protein, 40% fats and carbs. This would roughly translate to these measurements:
View attachment 3911816
So to get that macro split, I need to consume 135g of protein, 270g of carbs and 120g of fat. The reason why consuming 35-40% of fat out of your calories is important is because up to this amount research actually shows your testosterone production is maximized, below that (20-30% there's not neccessarily a significant reduction, but it's not going to be completely optimal in terms of your hormones, and anything below 20% is actively going to reduce your testosterone levels).

As I said, fat aside how you choose to distribute your calories doesn't matter, I'd keep protein between 20 and 30% of your calories, and leave the rest to carbohydrates.

And in case you were wondering the app I use is called Cronometer, it lets you track your calories, macros and micronutrients. Although it can be a little advanced if you're very new to nutrition, so it may overwhelm you initially, you don't need to use it, I just do it cuz I'm extra, simpler options like MyFitnessPal exist

High IQ