One of the best and most natural ways to boosting testosterone is through your diet. But our goal is also to add quality muscle. We don’t want to carry unwanted body fat. The old adage ‘you are what you eat’ stands be true when it comes to building lean muscle and maintaining healthy test levels. You can indeed increase testosterone and be fat. This lean muscle diet plan we’re sharing helps up increase testosterone while adding muscle without gaining body fat.
Before we get into our lean muscle diet plan we’d like to point out that contrary to many low fat nutrition plans this diet will actually contain healthy fats as well as some saturated fats. These types of foods are key for optimizing test levels. Obviously we don’t want to overdo those foods. We’re still going to add plenty of protein sources with some complex carbohydrates. We don’t believe in eliminating carbs but we will eliminate as much sugar as possible in this lean muscle diet plan.
Lean Muscle Meals
This type of lean muscle diet plan is designed to help you get ripped and is perfect for your cutting phase. But don’t confuse cutting with muscle loss, as many are afraid of. As you’ll see below, this meal plan contains high protein foods that are crucial for holding onto hard earned muscle when dieting. You’re also not going to be carb-depleted. However, the carbs you’ll eat with be from healthy sources ‘good carbs’ that your body will use for energy.
3 Whole Eggs
3 Egg Whites
Oatmeal (1 serving)
Ezekiel Bread (1-2 slices)
Greek Yogurt (1-2 servings)
Fruit (banana, berries, or apple)
Cashews or Almonds (1 serving)
Chicken Breast (6-8 ounces)
Olive Oil (teaspoon)
Cup of Veggies
Sirloin Steak (4-6 ounces)
Cup of Veggies
2 Whole Eggs
4 Egg Whites
Flax Oil (1 serving)
As you can see this testosterone boosting lean muscle building diet plan is packed with healthy meals. You’ll also notice there’s a perfect ratio of proteins, complex carbohydrates, and healthy fats. You’ve got foods like chicken breasts, steak, and eggs that are superior sources of protein.
You have an array of good carbs from natural sources such as fruits and vegetables as well as some brown rice and Ezekiel bread (Ezekiel bread is one of the most healthy sources of carbohydrate foods). And you also have healthy fats coming from nuts, olive oil, flax, eggs, and some saturated fats from the steak. These foods are optimal for naturally boosting testosterone levels.
Several Small Meals
Another element to this diet plan is we’re implementing several small meals per day. This will help you keep your metabolism regulated and it also discourages spikes in insulin. Frequent feeding has proven to be more effective as burning fat and building lean muscle.
Our bodies can’t properly digest large quantities of food in one sitting and heavy meals can also wreak havoc on our metabolism. So we’re opting for 5 healthy meals about every 2-3 hours throughout the day. This is a perfect lean muscle diet, and the types of foods will help in boosting testosterone.
This testosterone boosting lean muscle diet will not only help increase T levels and build quality muscle, but it’s also extremely healthy. You should see your body composition improve with these types of meals. You can cater the servings to your own personal goals; these amounts of foods in these meals are just listed as examples.
Use this diet plan as a template to build your own. If you want to gain more quality muscle, simply increase the servings sizes of some or all of the meals. If you’re looking to lean out or lose weight, you can adjust the portions accordingly. Try this lean muscle building diet and testosterone boosting diet plan and you may be surprised of the changes you’ll see.