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Why do steroid guys make such rapid gains? The answer is Hormones.

Today I’m going to give you strategies on how to manipulate the 3 big hormones so that you can make faster progress without taking dangerous drugs.

Trust me on this. Implement my recommendations below and come back to me in 6 weeks and try to tell me you didn’t get bigger!

 

JACK UP 3 BIG HORMONES

 

(1) TESTOSTERONE

(a) Eat Fat

Your body cannot produce optimal levels of testosterone without eating fat.

Great fat sources to get the job done are:

• Whole eggs (yes, eat the yolks!)
• Butter
• Red meat
• Coconut oil (I even cook with it). Get it on Amazon here or MyProtein UK here.

 

(b) Get Enough Sleep Every Night (sleep and testosterone levels info here)

 

(c) Supplement With Vitamin D [1] (Vitamin D & testosterone link details here)

 

(d) Reduce Alcohol Consumption (alcohol decreases testosterone levels and increases estrogen levels)

 

(2) GROWTH HORMONE

 

(a) Have Protein Alone In The Morning

 

A 2008 Dutch study [2] found that a group eating only protein in the morning (no carbs or fat) increased growth hormone levels by 3 times as much in the 5 hour period after breakfast (compared with groups eating protein, carbs, and fat). I only take a whey shake in the mornings. I eat my first solid meal at 1pm every day.

 

(b) Do All The Heavier Compound Movements

 

Squats, deadlifts, bench press, weighted dips will all maximize growth hormone output. Do not skip these exercises. They are non-negotiable.

 

(c) Train With Intensity

 

High levels of intensity produce more growth hormone when training. Stopping short of the last rep is moderate intensity and does little to ignite gains. For an in-depth scientific exploration of this, see my post – Should you train to failure? Stop messing around and start really punishing your muscles!

P.S. If you want my high-intensity workout for free, just pop in your email and click the button. The download will appear immediately after you enter your email. Enjoy your gains! 🙂

 

(3) INSULIN

 

(a) Have Whey With No Fat In Your Post-Workout Shake

 

Adding fats to your post-workout shake is a bad idea. We take whey at this time because it’s the fastest acting protein available. This helps shift us from catabolism to anabolism in a hurry.

Adding fat slows “gastric emptying” – the rate at which protein is absorbed into the bloodstream. We don’t want that in the post-workout period. Whey in water works best for getting protein into your system fast.

You may also have heard that adding glucose will increase insulin levels. While that’s true, whey alone will give you all the insulin spike you need after training. It also maximizes protein synthesis levels and protects against catabolism.

Sugar is not need to increase protein synthesis, prevent muscle breakdown (catabolism), or induce an insulin release. I have whey-only after training…and have done for many many years. Proof of all of this with relevant studies can be found in my post ‘Post-Workout Carbs‘.

 

(b) Have A Carb-Up

 

For those on a low-carb diet, you can still reap the anabolic effects of insulin by having 1 or 2 carb-up periods per week. These should be lower in fat than your regular low-carb days.

Don’t skip this if you’re a low-carber. You also need carbs to replenish lost glycogen in the muscle so that workout performance doesn’t deteriorate.

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You’ve just been given great advice that will pay off big time. What are you going to do with it?

If you’re most people, you’ll probably make excuses. “I don’t need that much sleep”. “I don’t really need to do deadlifts”.

How’s that working out for you so far? If you’re less than impressed with your gains, don’t complain about it. If you’re going to be a natural in this iron game, you gotta do everything pretty much spot on to build an impressive physique.

Choice is yours!

Click here to discover how to increase 3 anabolic hormones naturally Share on X

Mark McManus

REFERENCES:

[1] Effect of vitamin D supplementation on testosterone levels in men.
Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. Pilz S1, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A.[2] Somatotropic responses to protein alone and as part of a meal.