• 3/18/2016 8oz 4oz (4/14/2016) of beet juice 2-3 hours before game time
  • 4/20/2016 cut off all nuts, to decrease PUFA (source)
  • 4/20/2016 increase eggs from 2 to 4 / day
  • 4/29/2016 added more red meat to my diet, grass fed beef.
  • 6/8 add vitamin D3 5,000 IU
  • 6/9 Plain Italian diet 70-100 P, ~100 F, x C
  • 6/9 add ZMA



  • Macronutrients: Calories, Carbs, Protein, Fat; their ratios, sources, and timing;
  • Choline and Vitamin B-5 (Source 1, Source 2).
  • Mucuna pruriens (Source, misspelled as Macuna).
  • Decrease amount of fats to 0.3 grams per pound of fat-free mass per day, or about 53 grams. (Source)
    • Total fat greater than at least 35% (40-50% is better) boosts testosterone.
    • Saturated fat (SFA) and cholesterol increase testosterone.
    • Monounsaturated fats (MUFA) such as those in olive oil and avocados boost testosterone.
    • Polyunsaturated fats (PUFA) such as corn, sunflower and safflower oils, decrease testosterone. (Almost all packaged foods are loaded with polys.)
    • The ratio of PUFA/SFA is critical. You want this ratio less than 1.0 and ideally less than 0.5 to increase your testosterone.
  • TESTOSTERONE DIET (source): .. study … showed that after 10 days on a high-carbohydrate diet, men showed significantly higher levels of both testosterone (+28%) and sex hormone binding globulin (+39%) than after 10 days on a high protein diet. It also found that the level of cortisol (a hormone that has a host of negative consequences to the body including reduced muscle mass, increased abdominal fat, reduced immunity, and higher blood pressure) was significantly (14-64%) lower on a high-carbohydrate than a high-protein diet. [Note keep protein at no more then 0.9 gr per lbs bodyweight per day]
  • INCREASE TESTOSTERONE (source): DHEA + HIIT (middle-aged). There is an exciting new study out that shows that a combination of HIIT and 50 mg of DHEA produced very significant changes in both total testosterone and free testosterone. Participants basically performed (in the morning on an empty stomach) 5 cycles of very intense 2 minute cycling with a one minute rest in between. So this would not be a walk in the park, but the results were downright incredible: the middle-aged (49-year-olds) boosted free testosterone by about 66 and ~90 percent 24 hours later. This is only one study and they did not pull estradiol levels. DHEA reportedly can sometimes raise estradiol levels and PSA levels in males disproportionately, although there are sublingual and topical forms that probably avoid these concerns. Regardless, it is always be smart in my opinion to pull your testosterone and estradiol levels before and after. You can find inexpensive labs to do this here: Testosterone Testing Labs.
  • Add: Citrulline (source: Examine.com); better than L-Arginine (source: Examine.com)
  • Add: Creatine (this is for muscle growth)
  • Add: Vitamin E
  • Add: Vitamin B12
  • Cabergoline (brand names Caberlin, Dostinex and Cabaser), and other dopamine agonists.
  • Natural sources of dopamine agonists
  • 5 mg of “C” every other day (75 mg/month)
  •  Yohimbine (see #11 here) or Astaxanthin (see #34 here) to shorten refractory period
  • Dopamine and similar Prolactin inhibitors
  • Increase Testosterone levels by increasing fat to 40-50% of calories with ratio of PUFA/SFA (Polyunsaturated Fat Acids to Saturated Fat Acids) lover than 1, as close as possible to 0.5 (Source).  In order to partially offset the negative effects of saturated fat.
    – Intense exercise (a fast 45 minutes walk on a treadmill) within a couple of hours of eating a high saturated fat menu, according to Indiana University researchers, helped counteract the vessel-constricting properties of the saturated fat (Source).
    – More remarkably, after a very high fat meal, those who also consumed walnuts actually increased blood flow (Source).
  • Naturally boosting Testosterone and HGH by (source):
    – increasing my protein intake from 0.7 gr protein / BW / day to 1.0 gr.
    – lowering quantity of my high Glycemic Index carbs (fruit) in favor of low Glycemic Index carbs (legumes, whole grains, sweet potatoes).
    – Have a pre-workout shake that includes BCAAs.
    – Sprinting as a form of cardio.
    – Lower my body fat % from ~14% to ~10-11%
    – Add: Melatonin before going to be to stimulate HGH (source)
  • Cycling macronutrients and micronutrients.


  • 2/11/2016: Tweak my protein intake: is it too low at 120-150 gr/day? [increased to 150 gr]
  • 2/12/2016: Add Vitamin D3 5,000 IU
  • 2/12/2016: Add Vitamin B3 (Niacin) 500 mg
  • 2/12/2016: Pine bark extract 1,500 mg in the morning and 1,500 at night, in conjunction with Arginine.
  • 2/12/2016: Arginine 3,000 mg, in conjunction with Pine bark extract.
  • 2/15/2016: Limit gym workouts to 60 minutes
  • 2/15/2016: increase dosage of Omega-3 supplement, double up (morning and afternoon)]
  • 2/15/2016: increased dosage of ZMA (which includes B6), doubled up
  • 2/16/2016: added chia seed and flaxseed to my diet
  • 2/16/2016: increased fat from ~80gr to ~100gr per day due to adding chia/flax
  • 2/19/2016: The Fat Experiment
  • 2/19/2016: add Cardio during the non-gym workout days. Started by running 3 miles.
  • 2/22/2016: Eat walnuts right before a date in order to increase blood flow (Source)
  • 2/22/2016: have celery juice right before a date.
  • 2/25/2016 increase intake of low glycemic index foods (sweet potatoes, brown rice, quinoa, whole wheat and others).
  • 2/25/2016 decrease the number of meals per day, instead of eating constantly (which is not good for Testosterone levels) I will have 4-5 square meals per day with a few hours of rest in between.
  • 2/25/2016 decrease intake of Nitric Oxide (NO) rich foods by 50%
  • 2/25/2016 decrease intake of fruit by 50%
  • 2/25/2016 decrease intake of fruit juices by 50%
  • 2/26/2016 Add: L-Citruline 750 mg/day. “Citrulline is an amino acid present in watermelon, fish, eggs and a few other foods. It is a pre-cursor, or building block, of L-Arginine and, as such, is an erectile dysfunction supplement that increases blood flow and Nitric Oxide throughout the body” (Source)
    Reversed 2/27/2016
  • 2/26/2016 Add: Vitamin C 1,000 mg/day “Several studies have shown that Vitamin C keeps Nitric Oxide in your system longer, something almost any good erectile dysfunction supplement should do, and thus should be a mild help with erectile dysfunction.” (Source)
    Reversed 2/27/2016
  • 2/26/2016 Add: Folic Acid 800 mg/day “A recent meta-analysis, a study of studies, revealed that folic acid supplementation improved endothelial function and that should improve erectile dysfunction as well. Better blood flow and arterial dilation are good for your sex life and should improve erectile dysfunction while it’s at it. After all, you want all the veins in your body, especially the ones in the penis, to be able to expand easily and allow the blood to move freely. Furthermore, researchers found that the higher the dose, the better the result.” (Source)
    Reversed 2/27/2016
  • 2/26/2016 Add: Carnitine 2,000 mg/day (4 pills) “An Italian study demonstrated that taking 2 g/day of propionyl-L-carnitine along with 2 g/day of its cousin acetyl-L-carnitine, actually improved erectile function more than that of the a group taking testosterone.  A later study showed that 2 g/day of propionyl-L-carnitine actually significantly improved erections in men who were unresponsive to Viagra alone. ” (Source)
    CAUTION: Carnitine has recently been implicated as a counterintuitive cause of heart disease. It turns out that bacteria love carnitine for fuel and increase levels of TMAO in your blood. TMAO, in turn, “enables cholesterol to get into artery walls and also prevents the body from excreting excess cholesterol.”  Carnitine is found in high levels in beef and pork and meat eaters should be cautious in consuming red meats such as this. (Source)
    Reversed 2/27/2016
  • 2/27/2016: stopped all morning supplements except Vitamin D3 which was doubled to 10,000 IU. Keeping the 2 capsules of ZMA at night
  • 2/28/2106 Returning to the regiment of 2/17 to 2/22. See post “Trying to make some sense”
  • 2/29/2016: quit FlaxSeed supplementation.  The science is not that clear, some sources says it’s bad for Testosterone, some sources says it doesn’t affect Testosterone.  I could not find any reliable sources saying that it helps Testosterone levels. Chia seeds and Hemp Hearts remain
  • 3/1/2016 discontinued taking Omega-3 in the morning (300 mg), and ZMA at night.
  • 3/2/2016 DONE: Trying to quit Pine Bark Extract. That stuff is nasty!
  • 3/2/2106 – I’ve decided that starting tomorrow I am going to mimic my diet of the Golden Days (2/4/2016 – 2/21/2016)
  • 3/3/2016 started the Scientific Approach
  • 3/4/2016 Intermittent Fasting: feeding window starts at 12:00 PM through 8 PM; fasting window between 8:00 PM and 12:00 PM. (source)
  • 3/6/2016 starting today quit garlic. Garlic lowers blood pressure
  • 3/6/2016 staring today I will decrease the amount of Nitric Oxide (NO) rich foods.
  • 3/19/2016 started experimenting with beet juice (2-3 hours before game time)
  • 3/20/2016 NEW FOOD: White button mushrooms
  • 3/20/2016 Taza Mexican chocolate with Chipotle Chile
  • 4/6/2016 4 eggs/day
  • 4/6/2016 increased beet juice (2-3 hours before game time) to 8 oz
  • 4/7/2016  NEW Ideal Protocol: 3,000-3,500 cal, 180-200 P, 40% cal from fat (35-45/40/P) THAT SUCKED!
  • 4/12/2016 switched from walnuts to macadamia nuts (source – see #24)
  • 4/13/2016 switched back from macadamia to walnut, not sure if macadamia were the culprit, probably no, probably was the 40% calories from fat, but I must revert back to the last known good baseline.
  • 4/13/2016 back to the old Ideal Protocol: 2,500-3,000 cal, 250-400 C, 80-100 F, 180-200 P.
  • 4/15/2016 Ideal Protocol: 3,000 cal, 325 C, 100 F, 200 P. 43/30/27
  • 4/28/2016 ITALIAN DIET no more Intermittent fasting, no more new diet, going back to what/how I was eating before working out
  • 5/17/2016 Back to NEW (old) Ideal Protocol: 2,500-3,000 cal, 250-400 C, 80-100 F, 180-200 P.
  • 5/20/2016 no more emphasis on NO (Nitric Oxide) rich foods
  • 5/21/2016 eat beef every day
  •  6/2 /2016 150g C 150g F 150 gr F, 2550 kCal, 24/53/24, Atkins Style, balanced meals