If the blood test measuring my Testosterone levels shows results in the 500+ range, then we'll know this experiment was successful!
That blood draw is scheduled to be taken 6 weeks from tomorrow, on June 20th.
In order to build muscle, your body needs the right amount of calories and protein.
Here's a breakdown of how many calories will be consumed over the next 42 days:
Each day I'll be eating
- 3 Cups (measured uncooked) of brown rice
= 2040 Calories - 2 Pounds of Chicken
= 1500 Calories - 1 Jar of Tika Misala Sauce
= 560 Calories - 6 Whole Eggs
= 468 Calories - 1 Protein Shake
= 280 Calories - 1 Pound of broccoli 🥦
- 1 Pound of grapes 🍇
= Calories to be updated
Total Calories per day = 4848
EXCEPT on weight training days;
These days will include a protein shake and 2 Cliff Bars:
Consuming 50-100 grams of carbs and 40-50 grams of protein, 30-60 minutes after your workout, is super important for giving your muscles what they need in the recovery process.
This post-workout snack/meal will give another 680 Calories, for a total of 5,538 Calories on workout days.
I'm 6'0 tall and weigh 200 pounds.
According to my calculations, this amount of Calorie consumption should maximize the amount of muscle built over the next month and a half.
The protein shake will be taken immediately upon rising (this kicks up your nitrogen balance necessary for muscle growth), the 6 eggs will be eaten before going to bed (minimizing carbs before bedtime helps to keep your body from storing the energy as fat while you're asleep).
Spinach has been eliminated from the protocol.
I was eating spinach with the 6 eggs 🥚, and it's just not that tasty; it will not be missed. 😉
The magnesium in spinach (to help maximize my testosterone) is also found in broccoli 🥦, AND I'm supplementing with magnesium in tablet form as well. Trying to power through and eat it was the worst part of this diet, so it's being dropped.
The hardcore, extra effort and time in the gym begins tomorrow, with 1.5 hours a day, 5 days a week.
The other critical factor besides the diet, supplements, and crushing weights in the gym is sleep.
Getting a proper 8 hours of sleep 😴 is important for testosterone production and muscle recovery.
Stay tuned for gym routines and a fun walkthrough of cooking 🥘 and preparing all of these foods!
Thanks for reading!
