Nutrition and Workout Strategies
Macronutrient composition. Eating a diet that’s not too low in fat and not too high in protein may enhance testosterone production according to a recent study (Sallinen 2004). A diet that is in the range of 20-25% fat and 20-25% protein should be in the range for this. Fat should be mostly unsaturated fat – nuts, avocados, olive oil, and polyunsaturated and monounsaturated oils rather than saturated fat in meat and cheese. Lean protein is still best. The ultra low-fat Pritikin or Ornish diets or the high-protein low-carb type diets may not be the best choice.

Protein. Now I don’t agree with the guys or gals who want to eat 40 percent protein in their diets. It’s way beyond what is scientifically proven to be required, expensive, not necessary and may even be unsafe in the long term.

However, heavy weight trainers can probably justify extra protein up to about 1 gram/pound bodyweight. Don’t make it all beef dripping with fat though. Get plenty of white meat, dairy protein and soy as well for healthy eating. Get some advice if you even think you have dysfunctional kidneys. Just for the record, 4 ounces or 100 grams of lean grilled chicken breast or beef has about 30 grams of protein.

Creatine and zinc are potentially important components of an anabolic diet. Creatine builds bulk and re-supplies the phosphocreatine energy system which is important for those fast heavy lifts and zinc is necessary for testosterone production. Meat protein is a good source of both of these elements. Vegetarian bodybuilders may need to ensure sufficient intake.

Workout Strategy. Heavy lifting and high-intensity workouts raise testosterone, growth hormone and IGF-1 but cortisol goes along with them during intense exercise. This applies to sprints and other high-intensity programs as well as weights. Planning your nutrition is likely to be helpful but for training programs I can’t do better than to quote the review by Kramer and Ratamess in Sports Med. 2005 when it comes to suggesting a strategy in the gym.

"Protocols high in volume, moderate to high in intensity, using short rest intervals and stressing a large muscle mass, tend to produce the greatest acute hormonal elevations (e.g. testosterone, GH and the catabolic hormone cortisol) compared with low-volume, high-intensity protocols using long rest intervals. Other anabolic hormones such as insulin and insulin-like growth factor-1 (IGF-1) are critical to skeletal muscle growth."
So what does that mean for individual exercises? Okay, at the top end that means heavy squats, deadlifts, and even the more advanced power cleans, hang cleans and pushes or at least some serious hard work at perhaps 5x5 sets and repetitions if you do a standard full-body session with a mix of free weights and machines. Squats and deadlifts are known to be the quickest way to build bulk and strength all round, so try to build these into your program in some form if that's your objective. Don’t beat yourself up though, the difference is probably not that necessary for someone just doing a fitness program".

Some good information. Thanks

Yes, its good information. Thanks! I have some information see this bodybuilding-supplement-guide.com/body-builder-diet.html, diet and exercise go hand in hand towards achieving the perfectly chiseled form to which they aspire. And if one of those components is not up to par, the other collapses. For this reason, bodybuilders follow an intense and dedicated exercise and diet regime in order to sculpt and define muscle.

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