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How to Improve Fat Loss and Muscle Growth on a Cut

In recent years “broscience” has been losing ground to good information. Protein shakes in the locker room? Only a few guys still do that.  Morning fasted cardio to lose belly fat? Almost nobody does that anymore. In 2006 a fat loss plan would look like this: Small meals every two hours, chicken breast and broccoli,…

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5 Foods You Should Avoid If You Want High Testosterone

Before we get started I want to make it clear that eating or avoiding these foods doesn’t make that much of a difference.  We’re at that point in the series where we’re addressing the details, the icing on the cake. If you have the basics in place, what we addressed in the first 4 episodes,…

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10 Things You Can Do to Raise Testosterone Right Now

Most of us are impatient, so here are 10 Things You Can Do to Raise Testosterone Right Now. 1. Get 7-9 Hours of Good Sleep Research shows that both the quality and quantity of sleep you get drastically affect testosterone levels. One study showed that sleeping only 5 hours a night for a week decreased…

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How to Eat for High Natural Testosterone

Dieting is notorious for its testosterone lowering abilities. And usually, the bigger the calorie deficit, the bigger the drop in testosterone. The most extreme example are natural bodybuilders. When they step on stage at under 5% body fat, they usually experience near castrate testosterone levels. Why this happens is fairly simple: when you don’t eat…

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How to Increase Testosterone Naturally

Testosterone levels in American men have been steadily declining over the last two decades. The reasons for this decline are still unclear, but it seems that your grandfather had about 50% more testosterone than you do at your age. The most common symptoms of low testosterone are:  Reduced sex drive and libido  Low energy and…

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How to Fit Burgers, Pizza and Ice Cream in a Calorie Deficit

According to this infographic the top 5 favorite foods of Americans are: Burger and Fries, Cookies, Pizza, Ice Cream, and Donuts.  I’d say that’s pretty accurate. These are probably some of your favorites as well. I know they are definitely in my top 15 and I eat them often. But these darn delicious foods have a problem: they contain…

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The Surprising Benefits of a Lower Protein Intake

This post is copied word for word from my new (still unreleased) fat loss program! I wanted to give you a taste of it before the launch.  Here we go!  The Benefits of Eating just Enough Protein, not More You may have noticed that the protein intake I recommend is lower than most fitness people…

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How to Maintain a Shredded Physique Year Round

*You can find the links mentioned in the video at the end of the post. Getting to a low body fat is difficult. As I’m sure you’ve noticed, only a few of the guys that start a cut actually succeed getting below 10% bf. The majority quit half way through. But maintaining 8-10% body fat once you get…

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How to Drink Alcohol on a Cut

If your goal is the actor/model type physique I’m sure you also want an active social life. Alcohol is part of that. On occasions such as birthdays, parties, dates, vacations, and so on, you probably want to enjoy a drink or two. You can. Alcohol will not stop fat loss nor will it interfere with muscle growth if…

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How to Lose Fat while Travelling

Vacations are for fun and relaxation. But if you really, really want to, you can actually improve your physique while travelling. You can lose fat and return leaner than you left. There are 3 things you need to do: Stay in a deficit eating only high calorie foods Get sufficient protein to maintain muscle mass…

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