Let's dive into a topic that hits home for many of us – improving our health, and energy levels, and maybe even getting that extra kick from testosterone. And if you've ever wondered about quick muscle gain, we've got you covered there too. So, grab a seat and let's chat about how to level up your fitness game.

You know, when I started hitting the gym, my goals weren't just about lifting weights. I wanted to feel better overall, and I had a hunch that my testosterone levels might be a bit off. I mean, I just didn't feel the same as when I was a teenager, full of life and energy.

Picture this – I had a physique that was, well, skinny-fat. Not the best combo, right? I'd often hear people talk about having "higher testosterone," but what really matters is the "free testosterone." That's the type your body can actually put to good use, giving you that extra oomph, a boost in wellbeing, and, let's not forget, the motivation to tackle those heavy weights.

Now, don't get me wrong. It's not like raising your T-levels is going to transform you into the next Dwayne "The Rock" Johnson overnight. But, what's really cool is that it can make putting in the effort feel amazing. And that's where the real magic happens – the consistency, the mindset, all those intangible things that bring about the gains we crave.

You've probably heard a lot about T-levels, but let me tell you, it's more than just surface-level stuff. It's about tackling the root issues that might be holding you back from the results you're gunning for.

Alright, let's talk numbers for a second. The natural range for "free testosterone" hovers around 20 to 30, with anything above 20 being awesome for us natural lifters. By the way, I'm eagerly waiting for my blood test results, but I've got a hunch that my T-levels are looking pretty good.

Oh, and here's a gem I stumbled upon – the fitness industry doesn't have all the answers. In fact, a lot of what's out there isn't doing us any favours. Take dieting down to single-digit body fat percentages, for instance. It sounds great, but guess what? Your T-levels and free testosterone might plummet, leaving you feeling less than stellar.

And you know what the kicker is? A lot of the advice out there is geared towards folks who aren't in the same hormonal boat as us natural lifters. Those guys on steroids don't have to worry about their diet messing with their hormones – the drugs take care of that.

But for us, it's a different story. If you've ever tried one of those ultra-low-fat, low-carb diets, you might have experienced the energy drain, the loss of motivation, and even a dip in the ol' sex drive. Trust me, I've been there. I once tried a bodybuilder's diet to unveil my abs, and let's just say, I felt like a zombie in the middle of summer.

*A common bodybuilding meal is chicken and broccoli

Here's the scoop – to get lean, you need a calorie deficit. But if you're chowing down on loads of protein, there's not much room left for carbs and fats, which your body needs for that sweet hormonal balance. It's like a puzzle, and you've got to find the right pieces to fit.

My solution? Finding that sweet spot where you're eating just enough protein to build muscle, and then giving your body the fats and carbs it needs to keep hormones happy.

*Potatoes are your friend if you want to be lean with optimal testosterone levels.

Speaking of which, this program isn't just about eating – it's about the big picture. As a natural lifter, it's not only about a calorie deficit. It's about optimising your hormones too. Believe me, it took me years to figure this out, but now I'm here to help you skip that learning curve.

Oh, and a quick word on the trendy Carnivore Diet. Yeah, it might show some initial results, but it can wreak havoc on your hormones. It messes with your SHBG and therefore free testosterone, which is where the real magic happens. So, it's not just about having a high total T; it's about having it in the right form.

So, let's recap: we're talking about boosting your testosterone and getting your diet on point. But what if I told you there's a way to gain muscle faster than you thought possible? It's not all about endless squats – it's about a strategic approach that targets the areas that matter most.

Imagine gaining 10kg of muscle and really making a noticeable change in your chest, back, shoulders, and arms – the places where it counts, right? Well, let me spill the beans on how you can make this happen without going nuts.

First things first, you don't need a super complicated plan. Keep it simple. Here's how it goes:

• Mon: Workout A
• Wed: Workout B
• Fri: Workout A
• Mon: Workout B
• Wed: Workout A
• Fri: Workout B

And so on.

You see, it's not about the days of the week; it's about the routine. Workout A focuses on push exercises like weighted dips and presses, while Workout B is all about pull movements and legs. Simple but effective.

Now, I know what you might be thinking – can you really build a solid back with just chin-ups and face pulls? The answer is a resounding yes! And the secret sauce here is progressive overload. It's all about consistently pushing yourself to lift heavier. Trust me, I had a skinny back and twig legs for the longest time until I realised that getting stronger was the key all along.

It's all about getting strong. By increasing the weight you lift every week, you're setting the stage for muscle growth. It's like magic – your muscles respond by getting bigger and stronger.

Let's say you add 1-2kg to a lift every workout:

• In a month, that equals 4-8kg.
• In 2 months, that’s about 8-16kg.
• in 3 months, that's about 12-24kg.

If u can add 10-25kg to your key compound lifts, you’ll gain an easy 10kg of muscle.

Now, I won't sugarcoat it. You won't keep gaining muscle for the rest of your life (in fact most comes in your first 1-2 years of training), but this approach can help you pack on serious muscle mass quickly. It's all about focusing on the exercises that give you the most bang for your buck and ditching the rest.

And that's what we do at Eternobody – we're all about transforming your physique, giving you that beach-ready look with solid shoulders, a defined upper chest, and arms that make a statement.

So there you have it – a double whammy of testosterone tips and muscle-building strategies. Remember, it's not about complicated formulas; it's about finding what works for you and sticking with it. It's time to level up your game and get the results you deserve!