Stephen Adele

Turn On Your Mojo, Part III

Novel, Scientifically Sound Diet, Weight-Training, and Supplement Discovery to Naturally Ramp Up Your Testosterone Levels for Greater Muscle Mass, Sexual Drive, and Confidence!

~ by Stephen Adele
Editor-in-Chief, Real SOLUTIONS Magazine

Let's face it: Testosterone is the Holy Grail hormone for men. Testosterone (which I'll simply refer to as "T" from here on out)... is the male hormone that, to varying degrees, regulates your body's muscle mass, height, facial hair, bone density, mood, sexual functioning, and a host of other important male characteristics. But, the reason we're so darn interested in testosterone is because it's primarily responsible for making you a stronger, more muscular, completely confident guy. It's what gives you that uncompromising zest in your workouts... that pleasurable spark in the bedroom... that walk of confidence in your workplace... that undeniable sensation that you're on top of the world... all in all, it's about reaching your full potential—as a man!

Unfortunately, our bodies' production of testosterone starts to drop off somewhere in our mid-20's. If you want to take our test to learn whether your T levels are on the downturn, please click here to take the "Low Testosterone Test."

While exactly when T levels start to dip is still up for scientific debate, this much isn't: if you're nearing your 30's or are well into your 40's, you're almost certainly on the downturn. And without some form of intervention—to at least restore your natural levels—there's a good chance you'll continue to slide down that dreadful curve the rest of your life. And what a damn shame, considering you're likely to lose your mojo—or your "manhood"—along the way!

Fortunately, what I'm about to share with you is that new, breakthrough scientific theories offer strong evidence it is absolutely, positively possible to naturally and significantly restore your body's T levels using a precise combination of diet, training, novel supplementation, and lifestyle factors.

In Part I of our Special Report, "Turn On Your Mojo," we took an inside look at: What exactly is testosterone? How is it responsible for our manliness? How do we know if we're deficient or have low levels? And, what can we do to restore it! Then, in Part II in the last issue, we took an in-depth look at: The outdated ways to boost T levels with first-generation pro-hormones and the most current, scientifically proven supplement remedies for helping restore low T levels. Now, in this final Part III, we're going to delve into the specific diet, weight-training, and supplement strategies that, if followed to the letter, will flood your body with enough T to really turn on your mojo!

Are you ready? Great! Let's get started...

Introduction to the Testosterone Amplifier Nutrition System

Recent scientific evidence suggests that a diet consisting of 40% carbohydrates, 40% fat, and 20% protein can produce substantial elevations in T levels. Yes, that's 40% fat! In other words, the most crucial part of your diet, if you want to increase your T levels, is your fat intake.

Make no mistake, diets low in fat and protein (or in overall calories) have been shown, time and time again, to dramatically lower levels of T. For example, one 1987 study showed that free T levels—the part that's readily available for use in building muscle—dropped some 21% for those who followed a low-fat diet. And another study, recently published in the Journal of Applied Physiology, conclusively showed that individuals who consumed a diet containing 20% fat compared with a diet containing 40% fat had significantly lower concentrations of T. Even more startling, this same study demonstrated that those who followed a low-protein diet (less than 20% of total calories) had higher levels of T compared with those whose diets were higher in protein (over 40% of total calories). Now, I'm not talking about some vegetarian diet. Nope, I'm referring to eating meat, as in beef, chicken, and fresh fish. The truth is, in a study published in 1992, T declined an alarming 35% when the athletes followed a vegetarian diet. That's why it's important to stick with what works—animal proteins.

This overwhelming scientific as well as anecdotal evidence has helped shape the diet I am about to share with you.

First, it should come as no surprise that you need protein to build muscle! With that in mind, your intake should remain at about one gram of protein per pound of bodyweight, but no more than 20% of your daily caloric intake. You can figure this out by first converting your protein requirements into calories, and from there, you should be able to determine your daily carbohydrate and fat requirements.

DAILY EXAMPLE OF THE T-BOOSTING NUTRITION PROGRAM

7:00 a.m.
One bowl of oatmeal (added Grape Nuts cereal and 1 Tbsp flax oil)
8-egg omelet (3 whole, 5 whites)
One-half large grapefruit
16 oz of skim milk
Multi-vitamin/mineral supplement
One gram of Vitamin C

10:00 a.m.
Eat-Smart MRP with 16 oz skim milk
(Strawberry Cheesecake Flavor)
(mixed with 1 cup frozen strawberries)

12:00 p.m.
Two Peanut Butter & Jelly T-Power Sandwiches
(made with whole-wheat pita bread, PowerButter, and All-Fruit jelly)
One large golden delicious apple (or a banana)
16 oz of water
One gram of Vitamin C

2:30 p.m.
Eat-Smart MRP with 16 oz skim milk
(Peanut Butter Cups Flavor)
mixed with 1 serving of PowerButter with flaxseeds—even though Eat-Smart contains five grams of flax it's important to add additional "good" fats on this diet!

4:00 p.m.
Tri-O-Plex protein/whole-food bar (Cinnamon Raisin Roll Flavor)
16 oz of water
One dose T-Boosting supplement/formula*

5:30 p.m.
Maximum Hormonal Response Training Workout

7:00 p.m.
Two servings of Meta-CEL* (optional, to assist in post-workout recovery)

7:30 p.m.
10 oz whole-wheat pasta, cooked
6 oz of pan-seared ground beef
Add tomato/pasta sauce (Ragu works fine)
Mixed green salad (with one Tbs of olive oil or flax oil and vinegar)
16 oz of water

10:00 p.m.
Two bowls of Grape Nuts® mixed with low-fat granola cereal and one half cup raisins
12 oz of skim milk

10:30 p.m.
One dose T-Boosting supplement/formula*
Multi-vitamin/mineral supplement
One gram of Vitamin C

*Isa-TEST™ testosterone support/anti-estrogen supplement, four capsules

As an example, let me share how I calculate my daily macronutrient requirements for the T-Boosting Diet: I first calculate my protein, based on my bodyweight of 225 lbs. I want to consume one gram of protein for every pound of bodyweight, so I'll need to eat 225 grams or 900 calories of protein per day (225 x 4 cal = 900). Therefore, to achieve the respective 40% ratios of the diet, my carbs and fats would equate to 1,800 calories each (1,800/4 cal/carb = 450 grams of carbs and 1,800/9 cal/fat = 200 grams of fat), for a total of 4,500 calories per day). At least 60% to 70% of this fat (or 120 to 140 grams) should come in the form of healthy "good" fats, like flax oil, almond butter, and fish oils, which have been shown to produce higher levels of T and longer nitrogen retention, increase readily available energy, and improve overall mood. Take a look and notice how I've structured my daily diet (see the chart above).

As you can see, this diet requires you to eat at seven times during the day, which can become difficult with a demanding work schedule. That's why I've included meal-replacement shakes as a convenient way to fix a quick meal, rather than attempting to shop for, cook, prepare, and "sit down" for each and every meal.

You can substitute and prepare the macronutrient foods any way you prefer, but remember to consume only quality whole-food sources like oatmeal, eggs, whole-grain rice, yams, chicken, turkey, red meat, fish, cottage cheese, whole-wheat pasta, skim milk, sugar-free yogurt, reduced-fat cheeses, and pretty much any vegetables and fruits you would like. You can also use a high-quality protein drink, like ion-exchange whey protein, or a high-quality, total nutrient shake like Eat-Smart® (which contains whey protein, carbs, vitamins, minerals, "good" fats from flax, and added fiber).

You should also drink a lot of water each day. At least 60 oz—not soda, juice, milk, or energy drinks—just water. (Water is absorbed by your body differently than calorie-containing fluids.) This is to be consumed in addition to any water that might be used to make protein drinks. Your water can be consumed with meals, or in-between meals, and always during and immediately after your workouts. Drinking lots of water helps keep your muscles properly hydrated, which is very important.

The example diet I've outlined for you is one that I've used in the past with great success, which works exceptionally well to meet the 40% carbs, 40% fat, 20% protein macronutrient requirements. As research has clearly indicated, the relatively high level of carbs and fats consumed will help your body recover faster from working out and, more importantly, maximize the body's ability to promote anabolism (muscle tissue repair and growth) and release more T. Now, let's take an in-depth look at how to construct the T-Boosting Weight-Training plan...

Introduction to The Testosterone-Boosting Workout Plan—MHRT

Our strategy in weight training is to optimize the body's anabolic environment. By releasing not only more T but also other growth-inducing hormones like human growth hormone (HGH), insulin, and insulin-like growth factor (IGF-1) which are important for helping the body repair and build new muscle tissue, as well as improve overall health.

The creation of new muscle starts with muscle damage. Lifting and lowering weights creates microscopic tears in your muscles and starts this process of muscle growth off nicely... but from there, it's up to you to have sufficient T available to promote increased protein synthesis and thus make the original structure stronger and bigger.

It's been proven that a single workout can create a prolonged muscle-building "anabolic environment" (increased T and improved protein synthesis turnover) effect in the targeted cells that can last anywhere from 24 to 48 hours—even longer if you've significantly damaged the muscle cells. That is, using dumbbells and barbells to perform such lifts as bench presses, squats, dead lifts, shoulder presses, and other basic, compound movements.

The most advanced training method to prime your body for the "perfect" anabolic environment can be achieved by following the guidelines of a recently published study found in the Journal of Applied Physiology, which revealed a particular workout resulted in a 67% increase in T and an astonishing 25-time increase in growth hormone (GH, another effective hormone). To maximize your body's natural hormonal response, the study used a 10-set, 10-repetition (with 70% of 1-rep maximum) single exercise lifting schedule, with three-minute rest intervals. We will follow a slight modification of this.

Look at the training regimen (in the diagram below), and you'll see how it's structured such that you repeat your cycle of "Maximum Hormonal Response Training" (MHRT) each week, progressively lowering your number of repetitions but keeping the number of sets at ten. To maximize the body's ability to produced increased amounts of T, I'd suggest you follow this program for no more than 21 days (or three weeks). Then go back your "normal" training routine (and diet) for two to three weeks, and then follow the MHRT for another cycle of 21 days. After two or three rounds of MHRT, T should be surging in your system; however, due to the increased stress this training can put on your body, it's best not to follow MHRT more than three or four times a year, at most. Otherwise, you risk overtraining and possibly impairing your body's ability to repair itself.

I've structured the weight-training program (see the chart above) so it focuses on a collection of variables that, when set into a specific order, will elicit a specific response. These are the key program variables: (i) type of exercises and order; (ii) type of muscle actions used (e.g., eccentric [negative], concentric [positive], isometric [static]); (iii) training intensity; (iv) volume (e.g., number of exercises, sets, and total reps); (v) repetition speed/tempo; (vi) rest periods between sets and exercises; (vii) training frequency; and (viii) muscle groups trained.

You should work out with weights no more than three to four times a week. If you can't get to the gym on the weekends or any other day for some reason, I'd suggest you take an extra day off, or you could work out two days in a row. But because of the intensity and amount of volume in this program, you should always try to avoid working out more than two days in a row. (You can add weight whenever you feel it's possible, but be sure you are physically and mentally capable.)

Each workout involves doing only one exercise per body part. Yes, that's right: one! (Believe me, if you follow the prescribed workouts, and train as hard as you can, one exercise will be all you need!) And besides, you'll probably cut your normal training time in half. This will give your body more time to recover, which is very important. Before you discredit this workout, because it calls for training with weights only every other day... try it. I have a hunch, after the first workout, you'll be emailing me to tell me how sore you are and how excruciatingly tough the workouts are!

By the way, aerobic exercise is optional. If you feel you need to do cardiovascular exercise, try to do it at a "moderate-intensity" heart rate. In other words, try to keep your pulse rate in the range of 120 to 130 beats per minute, and try to do your cardio on non-weight-training days. Two or three 20- to 30-minute sessions a week are plenty. However, if you can, try to limit your cardio, at least during the MHRT phase, and then resume doing it once you return to your "normal" training and dieting. Refraining from too much training will optimize the level of T (and other anabolic) hormones your body will produce.

Make no mistake about it, my friend, this training program is downright hard. To perform such an inordinate amount of repetitions or to stick with just one exercise for each body part will likely feel unconventional. That's because it is! But remember, the main differences between this workout program and the one you've likely been following is why this one will absolutely, positively stimulate the continual surges of natural T and the one you're currently following likely doesn't. Overall, I think you'll find the workouts simple to follow, very intense but fun and result-producing in terms of size and strength gains!

Here's a brief recap of the "best" T-boosting supplements:

Eurycoma longifolia (also known as Longjack, Tongkat Ali, or its patented form, Longjax™)

Two studies have shown significant effects on sexual behavior and increases in T—one showing an up to a 170% increase in T. Another plus is, because Eurycoma isn't a pro-hormone, it won't suppress your natural production of T: instead it boosts it.

Now, before you get too excited... even though there have been several studies on Eurycoma, to date, none have been performed on humans. So, whether these impressive results found in rats can translate to the same for humans has to be left to anecdotal evidence. To date, I've been able to gather feedback from users on the street who have experienced favorable results.

From what I've been able to gather, a study to measure the potential effects of Eurycoma on T levels, as well as any health benefits, is underway in a cooperative study between the Forest Research Institute of Malaysia (FRIM) and the Massachusetts Institute of Technology (MIT). I'll be sure to report any finding on this as soon as it becomes available. (You can count on that!) For now, it's been noted that 80% of people who use Eurycoma notice an immediate, definite increase in their libido. According to the science, it appears Eurycoma is a potent stimulator of T levels and sexual arousal and vigor, which really isn't all that bad if you think about it!

Currently, there have been no negative side effects reported from the use of Eurycoma. For optimal results, I'd follow the most compelling research which suggests using 300 to 400 mg of Eurycoma twice per day for at least four weeks. (I'd stick to the patented forms, LongJax™ or LJ100™, since you can trust their purity and potency.)

6-OXO™ (or its proper chemical name of delta-4-10, 13-dimethylcyclopenta[9] penathrene-3, 6, 17-trione)*

Just before writing this, I was given a study—hot off the presses—conducted by Tom Incledon at his Athlete's Performance Lab in Tempe, Arizona. The study was presented at The American Dietetic Association in October, and it revealed 6-OXO was able to raise free T levels by 226%. Six healthy men (ages 32 to 40), some with clinically defined low levels of T already, supplementing with 600 mg of 6-OXO a day for three weeks, saw a 188% rise in Total T levels and 226% increase in Free T levels. In fact, two subjects jumped from 100 ng/dl of Free T to almost 300 ng/dl—which is pretty impressive.

What's more, results were seen after only the first week of use, and there were no apparent side effects. (There were, however, reports of improved health markers.) The explanation for the supplement's actions are actually quite simple: 6-OXO inhibits the aromatase enzyme and blocks the conversion of T to estradiol. Consequently, an increase in T is produced to compensate. Basically, what happens is the establishment of a new baseline level of T... to maintain the body's "normal" levels of estradiol.

To say the least, the research is impressive, and this compound is on my list of promising new alternatives to pro-hormones. Still, I would like to see research conclude whether this rise in T levels translates into changes in muscular strength and body composition (e.g., lean mass, bodyfat, etc.).

If you want to try it, I'd suggest sticking with their research and using the recommended dosage of 600 mg a day for three to four weeks.

Tribulus terrestris (otherwise known as Tribulus or by the active compounds, saponins and protodioscin)

Surprisingly, this herbal extract was originally discovered and researched in Bulgaria (the home of many of today's Olympic Powerlifters, I might add!). Even though it's been lopped into the same boat as pro-hormones, let me just clear the air—it's absolutely, positively not a hormone. In fact, tribulus works with your body—not to inhibit it—but to help support its natural ability to produce T and restore it to within "normal" ranges. Many theorize this is possible because tribulus works by increasing LH, which in turn tells your body to start producing more T. In fact, one study done with healthy males who supplemented with 750 mg of tribulus per day showed a 72% LH increase and an impressive 41% increase in free T levels. Another study showed participants had increased libido, sexual behavior, and sperm production. As a result of these findings, tribulus has become extremely popular and widely accepted as a safe and effective alternative to pro-hormones.

By the way, if you decide to give tribulus a try, I'd suggest you look for a reputable brand. Saponins are the most important, active compound in tribulus. The higher the potency of the concentration of saponins and the purer their extract, the better the results you'll likely notice. Beware: While some supplement companies claim 80% saponins, let me be the first to tell you, this is literally impossible—ask any biochemist! Sixty percent saponins is likely the highest extract you can find (verified by lab analysis.)

This supplement is definitely worth a try; whether you want to increase T or enhance your libido. I'd suggest you stick with the latest research and use 250 mg of tribulus, taken twice a day (for a total of 500 mg a day), for at least four to eight weeks (and use a form that is as close to 60% saponins as possible).

Zinc/Magnesium (Zinc Aspartate, Magnesium-Aspartate, or by its trademark name ZMA™)

Despite the controversy surrounding Victor Conte, his company Balco Labs, and the mounds of bad press about his creation of "designer steroids," his other creation, ZMA, a zinc/magnesium combination, is still a sound mineral supplement for supporting male hormones and improving overall strength.

Supported by two studies, one called "Effects of a Novel Zinc-Magnesium Formulation on Hormones and Strength," from the Exercise and Sports Science Laboratory in Washington... this trademarked combination has proven its worth in the lab and in the real world.

It's become apparent for some time now that consistent resistance training causes a depletion of vital minerals in the muscle cells. One such critical mineral is zinc. Zinc has also been shown to play an important role in the body's ability to get a restful night's sleep. When you are able to get a sound night's sleep, your body releases many more hormones, namely T and growth hormone—two very powerful anabolic hormones for building muscle mass. In fact, a larger percentage of T secreted daily in men occurs during sleep, and levels peak during the early morning. As you can see, a good night's sleep is vitally important for increasing T levels, and thus supplementing with zinc can help replace not only the "depleted" zinc from weight training but supply the body with adequate amounts for a restful night's sleep... so your T levels can continually stay on the rise (pardon the pun.)

ZMA* has been shown in recent studies to raise free and total T levels by over 30%, compared to the placebo, which rose only 10%. What's more, zinc and magnesium supplementation have both been reported to significantly reduce levels of the catabolic (muscle-wasting) "stress" hormone, cortisol, by 59% and 25% respectively.

Because zinc and magnesium deficiencies are both commonly found in the general public and are even more prevalent in intensely trained athletes and weight trainers, this combination has become popular. I suppose it's also safe to say that because zinc and magnesium is merely a harmless mineral combination and not a pro-hormone, it's becoming more and more widely used by competitive athletes—including college, professional, and Olympian. And with great success!

ZMA is the trademarked formation of zinc and magnesium (from BALCO labs), and contains 30 mg of zinc and 450 mg of magnesium, plus 10.5 mg of Vitamin B6. If you were to use the simple forms of zinc and magnesium, in these same amounts, for your natural T-boosting supplement choices, I don't see any reason it wouldn't produce the same results. If you prefer to use zinc and magnesium, I'd suggest you stick to the research and take these exact amounts, nightly before bedtime, for at least four weeks. However, because it's a vitamin/mineral combination, you can use it for as long as you feel you need to.

P-450™Hesperetin ([(S)-2,3-dihydro-5,7-dihydroxy-2-(3-hydroxy-4-methoxyphenyl)-4-H-1- benzopy-ran-4-one])

Hesperetin is an interesting citrus bioflavonoid found primarily in oranges and lemons. The antioxidant properties of hesperetin are fairly well established, and more recent studies have indicated hesperetin may also have anti-inflammatory, anti-allergic, hypo-lipidemic (reduces total cholesterol, including HDL), vaso-protective, and anti-carcinogenic actions. But a newly discovered, added benefit of this substance may be even more profound for weight trainers since hesperetin appears to be a potent anti-aromatase.

See, aromatase is the enzyme that is involved in the process through which hormones in the body are converted to estrogen. As an anti-aromatase, hesperetin reduces the formation of estrogen in the body. This is important because the conversion of testosterone to estrogen is thought to increase as we age (at least in males), and because increases in estrogen are linked to a whole host of unwanted side effects, like increased bodyfat, testicular shutdown, water retention, and in extreme cases, even gynecomastia (a "female breast-like" appearance) or testicular cancer.

What's interesting is that no one has used this powerful anti-estrogen compound—until recently that is. Probably because hesperetin was virtually unknown until recent research indicated its potential positive effects for inhibiting estrogen and because it takes an immense amount of resources to learn how to extract such a compound from its natural source. Recently, however, hesperetin has been trademarked under the name P-450 and is now being made available to consumers under that name. If you'd like to use P-450™(hesperetin) as a potent estrogen inhibitor, I'd stick to the most recent research and consume 200 mg at least once daily. And since it's a natural compound and it doesn't "shutdown" your body's natural production of T, you can use it for as long as you'd like.

To be perfectly frank, not even the most powerful natural T-boosting supplements are going to help you pack on 25 to 50 lbs of rock-hard muscle (...and if anyone tells you this, they're outright lying). However, as the evidence shows, if you are following a disciplined training and nutrition program, these supplements can offer an "extra edge" to produce even more T—something that might help you train a little harder, recover a little faster, feel a little better, and possibly even gain more muscle and strength, faster.

Conclusion: Your Plan for T-Boosting Success

There's no disputing that if you follow these three potent lifestyle factors, as I've integrated them into the T-Boosting Advantage Plan, you can positively influence and support your body's natural ability to increase levels of testosterone—without having to resort to dangerous steroids or unproven pro-hormone supplements. See, like I mentioned in the previous issues of Real SOLUTIONS, the goal is to stimulate the body to increase its own natural production of T, all the way to upper "normal" ranges (+1,000 ng/dl) and possibly beyond. By putting all of these T-boosting factors into place—diet, training, and supplements—you're almost guaranteed to have your T levels rise to new heights. With increased T production, more than likely, you'll just feel better and have a more positive outlook on everything—your workouts, sex life, and overall sense of confidence and well-being. Testosterone is that powerful and can spark drastic, noticeable changes in your life. Simply put, more testosterone allows you to "turn on your mojo" and realize your full potential—as a man.

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Well, without sounding like I'm tooting our horn, we did it. I'm 99% certain we've managed to engineer what we believe is the most potent, safest, most novel, fastest acting, most effective testosterone-boosting supplement formula ever. Our new formula, ISA-TEST™ (click the link to read the label), should be available at some supplement retailers within the next few months. But, if you would like to try experimenting with it sooner and be the very first to take it on a "test-drive" and would also be willing to provide us with a confidential New Product Trial Feedback Form, after you've used it, limited supplies will be made available in the very near future. Each bottle of ISA-TEST contains 104 capsules (that's a full 26-day supply) and costs only $59.99. Or, you can buy three bottles for $179.96 and get one bottle free (that makes each bottle only $44.99, and you save $60). To pre-order, you can call us at 1-866-688-7679 (Dept. #1061). Or you can pre-order with us over the Internet: For one bottle of ISA-TEST, click here, or to receive four bottles for the price of three (and save $60), click here. (Because we're limiting our first run, we have to restrict purchases of ISA-TEST to no more than eight bottles per customer.)

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Notice: For a full list of references, please email editors@realsolutionsmag.com with Testosterone References in the subject line, and we'll forward them to you.

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