Diet - Optimize Protein 
Synthesis every 3 hours
Mostly from Quinoa (for ecdysterone) & potatoes, and fast digesting sources (if intra or immediately
A 3-1-1-1 tempo is a good one for most exercises (3 seconds lowering, 1 second hold down, 1 second going up,
1 second holding up).
Synthesis every 3 hours- water: >1 gallon a day
- calories: surplus (gaining at rate of 0.5-1% of BW per week) or deficit until 15-20% BF . Rule of thumb is at least "Goal BW in Ibs x 15" (so 2700 kcal for 180
- protein: 1g/lb of your goal body weight (more if cutting), plus enzymes & fiber for gut health. 4-6x meals a day
- carbs: high carbs POST-workout or DAY BEFORE training (carb-backloading or carb-cycling style).
Mostly from Quinoa (for ecdysterone) & potatoes, and fast digesting sources (if intra or immediately
- fats: enough for testosterone production & vitamin absorption etc. (20-40% of calories), so eat 3-5g of Omega 3s a day and a good balance of MUFAs & saturated fats.
- supplements: creatine, vitamins & minerals (but not multivitamins), caffeine, nitric oxide boosters (L-citrulline), natty epicatechin or adaptogen sources
Recovery - Optimize Hormones and
- Sleep 8-10 hrs minimum
- sunlight on exposed skin. Aim for vitamin D status of >40ng/mL
- mTor reset every 4-6 weeks (zero training, intense activities, or stress, only daily brisk walks.)
- testosterone levels >600 ng/dL (naturally) minimum. Ideally >700 ng/dL
- The main focus of your gym sessions should be your top sets, not the pump, not your posing in the mirror after every set. You should progressively overload every movement as the weeks go by and really push yourself hard. You should also use a regular tempo and good form and not change it throughout the week
A 3-1-1-1 tempo is a good one for most exercises (3 seconds lowering, 1 second hold down, 1 second going up,
1 second holding up).
