1. Esse 1g Protein pro Pfund (Lbs) Körpergewicht (1,5g/kg ist zu wenig)
2. Du musst halt auch in einem Kalorienüberschuss essen (ca 300-500kcal mehr)

Wenn du dann keine Muskeln aufbaust machst du irgendwas falsch

Nein, Proteinpulver macht dich nicht fett, wenn du es richtig verwendest. Es ist wichtig zu verstehen, dass Proteine eine essenzielle Rolle beim Muskelaufbau spielen, besonders wenn du so intensiv Sport treibst wie du. Dein Körper braucht ausreichend Proteine, um die Muskulatur nach dem Training zu reparieren und zu stärken. Proteinpulver kann eine sinnvolle Ergänzung sein, wenn du deinen täglichen Proteinbedarf durch normale Nahrung nicht decken kannst.

Der Mythos, dass Proteinpulver fett macht, basiert auf der Vorstellung, dass überschüssige Kalorien – egal, ob aus Protein, Kohlenhydraten oder Fett – zu einer Gewichtszunahme führen können. Das passiert jedoch nur, wenn du über einen längeren Zeitraum deutlich mehr Kalorien zu dir nimmst, als du verbrauchst. In deinem Fall, bei deinem aktiven Sportprogramm, benötigt dein Körper wahrscheinlich mehr Energie und Nährstoffe als bei weniger aktiven Menschen, also sind zusätzliche Proteine in moderaten Mengen kein Problem.

Solange du das Proteinpulver als Teil einer ausgewogenen Ernährung konsumierst und nicht zu viele Kalorien insgesamt aufnimmst, unterstützt es deinen Muskelaufbau ohne Fettzunahme.

zeig das bitte deiner Mutter

sind bei allem sinnvoll

wenn du nicht Fett bist dann nicht

Nutz lieber noch die Zeit in der Jugend um Ordentlich Muskeln aufzubauen

was denkst du denn

Es ist schoko-müsli

Nur Zucker und Chemie

Also nein

ich würde einfach zu Motorradhändlern gehen und mal Probesitzen

hol dir dann am besten eine Sportfoure bei deiner Größe

Ein Modell, welches sich jedoch trotzdem für Sportler anbieten würden ist die Honda CBR500R

musste selber gucken

wenn du keine kannst dann ja

Also erstmal

um Abzunehmen benötigst du ein Kaloriendefizit das wären bei dir so ca. 3200-3500 kcal empfehlen

Nimm ausreichend (tierische) Proteine zu dir:

Eier, Milch, Schinken, Käse, Fleisch…

KEINE MEDIKAMENTE

UND LASS DAS EIWEIẞBROT WEG

mach 1h Cardio und so 4-5x/Woche Krafttraining

dann nimmst du auch ordentich ab

LG

junge was ist mit den Leuten die solche fragen stelle

Man kann nicht nur stellenweise Fett verlieren und Übungen bringen da auch nichts

mach KALORIENDEFIZIT FERTIG

was

was lese ich hier

mach das auf gar keinen Fall

nein

Nimm entweder die Notizen-App oder einfach ein Blatt Papier

Testo zu niedrig

warte:𝗧𝗵𝗲 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝗯𝗮𝘀𝗶𝗰𝘀

𝗪𝗵𝘆 𝗶𝘀 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝘀𝗼 𝗹𝗼𝘄 𝘁𝗵𝗲𝘀𝗲 𝗱𝗮𝘆𝘀?

Your great great grandpa had more testosterone than you when he was on the verge of DYING. Think about that.

These days, the normal range of testosterone is around 300ng/dl to 1000ng/dl but 40 years ago, they were 750ng/dl to 1600ng/dl.

Testosterone has dropped 50% the last 40 years, that is insane. But what is the cause of this? Look around you.

Everything is filled with chemicals, covered in plastics and estrogenics.

Along with that, the work enviroment most people have is so shit that they have so much stress and have to sacrifice their sleep for it. All healthy food costs 10x more than unhealthy shit food, and guess what? That food was literally invented in a lab, designed to make you addicted. they are trying to make you infertile. Along with that, to cope with the stress they are watching shows and porn, fapping away all their sperm. Because of all this, they are too tired and don't have any energy to work out or be in activity, they just want to "relax".

𝗖𝗼𝗻𝗰𝗹𝘂𝘀𝗶𝗼𝗻:

• Testosterone had dropped 50% the last 40 years

The causes for low testosterone are:

• Shit food
• Plastics are everywhere
• Stressfull work enviroments
• People are too "tired" after work and would rather just jack off

𝗦𝘆𝗺𝗽𝘁𝗼𝗺𝘀 𝗼𝗳 𝗹𝗼𝘄 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲

• Decreased muscle mass and strength
• Fatigue and low energy
• Sleep diffculty, for example insomnia
• Low sexual desire
• Low bone density
• Increased body fat, espically around the abs
• Low motivation and ambition
• Concentration and memory diffculties
• Breast development
• Low sperm count and decreased fertility
• No morning wood
• Low confidence
• (Potentially erctile dysfunction)

𝗦𝘆𝗺𝘁𝗼𝗺𝘀 𝗼𝗳 𝗵𝗶𝗴𝗵 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲

• Larger muscle mass and strength
• Gaining muscle easily
• Increased facial hair and hair growth
• Deeper voice
• High libido/Sexdrive
• Potential acne
• Prominent Adam's apple
• Increased red blood cell count
• (Potentially aggressive behaviour)
• high energy

𝗦𝗹𝗲𝗲𝗽

𝗚𝗲𝗻𝗲𝗿𝗮𝗹 𝘀𝗹𝗲𝗲𝗽 𝘁𝗶𝗽𝘀

• Get atleast 8 hours of sleep,  9-10 is the best.
• You should wake up at 6-7:30am
• If you want 9 hours of sleep, spend 10-11 hours in bed.
• Doing things that make you tired throughout the day
• Wake up and go to bed at the same time each day
• Weekdays and weekends are the same, go to bed at the same time in the weekends as weekdays.
• Do deep nasal breathing the whole day
• Only use bed for sex and sleep
• If you find that you have neck pain or weird posture whilst sleeping you can get an orthotic pillow.
• If you often pee at night even after limiting fluid intake, take a salt tablet
• No Smartphone 4hours befor Sleep / Airplane-Mode

𝗛𝗼𝘄 𝘁𝗼 𝗽𝗲𝗿𝗳𝗲𝗰𝘁 𝘆𝗼𝘂𝗿 𝘀𝗹𝗲𝗲𝗽

𝗠𝗼𝗿𝗻𝗶𝗻𝗴

• Wake up using a light alarm (normal alarms decrease testosterone)
• Drink 0,5-1 L of water right after waking up
• 30 minutes of sunlight, it gives a healthy cortisol increase, sets your circadian rythm and makes you more alert.
• Cold showers
• Don’t use your phone in the first 1-3hours
• Don’t drink caffeine
• Journal
• Meditate
• Have a regular morning routine

𝗗𝗮𝘆

• Get sufficient sunlight
• No napping
• No caffeine
• train / excersice
• Eat a low carb lunch
• Do NSDR
• Eat healthy
• Watch the sunset

𝗘𝘃𝗲𝗻𝗶𝗻𝗴

• No bright lights
• Turn off all blue lights       (use blue light blocking glasses)
• No phone or stimuli
• Don’t have heavy conversations
• No food 3 hours before bed
• No fluids 2 hours before bed (if you have an untrained Bladder)
• Go to bed at the same time each day
• Have a regular night routine
• Journal on thoughts
• Have a cold room (16-18 Celcius) Get an Air Conditioner
• No stress
• Read
• Relax
• Listening to white noise
• Visualize yourself sleeping

𝗡𝗶𝗴𝗵𝘁

• Sleep naked
• Nasal breath
• Sleep on your back
• NO LIGHTS
• No radiation in the room
• When trying to sleep, think about fantasy stuff
• Use the 8sleep matress

𝗗𝗶𝗲𝘁

𝗪𝗵𝗮𝘁 𝗳𝗼𝗼𝗱𝘀 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲

You have probably been lied to a lot, you think that bread, pasta and plant based products increase testosterone, and that salt and fat is bad. That is FALSE. These are false studies, and fat doctors are spreading it.

list of foods that increase testosterone levels:

• Eggs
• Red meat, preferably ribeye steaks
• Full fat butter
• Brazil nuts
• Bananas
• Avocados
• Raw milk and raw cheese
• No Fish (pulluted Water)
• Raw honey (before Training)
• Beef liver
• Almonds
• Brazil nuts
• Testicles 
• Water (Filtered)

𝗪𝗵𝗮𝘁 𝗳𝗼𝗼𝗱𝘀 𝗱𝗲𝗰𝗿𝗲𝗮𝘀𝗲 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲

• All foods packed in plastic
• Seed oils
• Soy
• Flax seeds
• Alcohol
• Smoking
• Junk food
• Sugar
• High levels of caffeine
• Tap water (get a 5 stage reverse osmosis water filter)
• Foods with carbon dioxide (Sodas)
• Essentially all modern food

𝗠𝗶𝗻𝗱𝘀𝗲𝘁

Visualize these things:

• When you see an attractive girl that you like, visualzie yourself having sex
• Visualize yourself sleeping before bed
• Visualize yourself with high testosterone throughout the day
• Visualize failure, visualize yourself doing things that reduces your testosterone and find out how you can avoid that situation

The power of belief:

• Think “I have high testosterone”
• If you see for example that you gained muscle, think “Bro that is a sign of high testosterone, I have high T” 
• Have a self image that you have high testosterone
• Winning. This can be in sports, fights, races etc
• Have a purpose and work towards it. 
• Have challanges and goals for yourself 
• Compete with other men

𝗘𝗻𝘃𝗶𝗿𝗼𝗺𝗲𝗻𝘁 𝗮𝗻𝗱 𝘀𝗼𝗰𝗶𝗮𝗹𝗶𝘇𝗶𝗻𝗴 𝗳𝗼𝗿 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲

• Surround yourself with masculine men
• Be the leader of your tribe
• Have a masculine role model
• Be in competitive enviroments (Sports, fight clubs, business etc)
• Be social, talk to people 
• Be around feminine women and talk to them.
• Be in nature and connect and bond with nature
• Buy a house in nature far away from modern cities

𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻𝗶𝗰𝘀

𝗪𝗵𝗮𝘁 𝗮𝗿𝗲 𝗲𝘀𝘁𝗿𝗼𝗴𝗲𝗻𝗶𝗰𝘀?

Estrogen and estrogenics are diffrent. When we talk about estrogen we talk about the hormone we find in women, however when talking about estrogenics we talk about compounds that mimic the effect of estrogen in our body. The estrogenic chemicals are:

𝗣𝗟𝗔𝗦𝗧𝗜𝗖

All plastic is estrogenic with no exception. Espacially BPA. 

BPA is found in hard plastic and receipts.

𝗣𝗛𝗬𝗧𝗢𝗘𝗦𝗧𝗥𝗢𝗚𝗘𝗡𝗦

Phytoestrogens are compunds found in plants, these increase your estrogen levels. Plant foods they are found in are: Flaxseeds, soy, cannabis, lavender and many other.

𝗘𝗘𝟮

This is birth control hormone in the tap water. They take the pill, pee it out then it goes in your tap water so get a water filter.

𝗠𝗬𝗖𝗢𝗘𝗦𝗧𝗥𝗢𝗚𝗘𝗡

This is what estrogen is fungus is called. It is most commonly found in mold, so maybe throw out your old food. Mycoestrogen is extremely estrogenic so get it out.

𝗣𝗔𝗥𝗔𝗕𝗘𝗡𝗦

Parabens are found in many of the daily products you use. They are in fragrances, shampoos and deodorants. Throw this out or get natural versions.

𝗙𝗟𝗨𝗢𝗥𝗜𝗧𝗘

Fluorite is found in tap water and most toothpaste products. This is estrogenic, shrinks your brain and it is literally poisonous.

𝗦𝗘𝗘𝗗 𝗢𝗜𝗟𝗦

All seed oils are estrogenic use butter and beef tallow as replacments.

𝗘𝗠𝗙 𝗥𝗔𝗗𝗜𝗔𝗧𝗜𝗢𝗡

This is actually not an estrogenic chemical, but I will include it. This is raditation, it mutates the sperm cell and is shit for testosterone.

𝗖𝗼𝗺𝗽𝗹𝗲𝘁𝗲 𝗹𝗶𝘀𝘁 𝗼𝗳 𝗲𝘀𝘁𝗿𝗼𝗴𝗲𝗻𝗶𝗰𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱

• Do not use synthetic towels, make sure they are 100% cotton.
• Do not use normal shower water, buy a shower filter. I reccomend The Organic Jaguar Shower Filter
• Don't use a plastic toilet seat, make sure it is made from wood.
• Do not use shower curtains, either replace them with natural ones or trow them completely out. I reccomend just throwing them out.
• Don't use normal bathroom products (Deodorant, toothpaste, soap, shampoo, etc) Find out what bathroom products you are using and throw them out.          Replace them for natural, estrogenic and plastic free.
• Don't use a plastic toothbrush, use a bamboo one.
• Dont use Toothpaste
• Don't take warm showers, take cold ones.
• Make sure the floor and walls are made from natural materials like wood, stone etc.
• Make sure ALL furniture is made from natural materials. (tables, sofa, chairs etc.)
• DON'T use normal cleaning products to clean, use natural ones.
• Do not use normal carpets, only use "Green Label Plus" Carpets made out of natural materials, or don't use them.
• Do not use bed sheets, matresses, pillowcases and other bed products that are not from cotton. Buy cotton bed stuff.
• Don't use blankets not made from natural materials. Use cotton.
• Do not have computer chairs or any other chairs not made from natural materials. Make sure they are made from REAL leather and not fake leather (or use wooden chairs). The best option wouldd be to not use chairs and rather just stand.
• Do not sit for more than 6 hours a day.
• When you sit, manspread.
• Do not eat foods packaged in plastic, or canned.
• Do not eat modern food. Eat the Animal Based Diet
• On your keyboard, have wooden keycaps or a wooden keyboard.
• Food with at least 1 Ingredient
• Have a wooden computer mouse. (Yes it actually exists)
• Never use a plastic pen, use a metal one.
• Do not drink tap water or water packed in plastic. Either drink water from a five stage reverse osmosis water filter or drink spring water packaged in glass.
• Do not use teflon non stick pans, use a cast iron or stainless steel
• Do not use plastic cooking stuff Use a wooden one.
• Do not eat with a plastic knife and fork, eat with metal.
• Do not eat on a plastic plate, eat on a glass or ceramic one.
• Never wear clothing made from polyester or some shit like that, use organic cotton or wool.
• Use loose organic cotton boxers. (Use 1 or 2 sizes too big)
• Do not wear super tight pants, use a bit looser.
• In school, do not use plastic rulers, use metal ones.
• Never drink from plastic, drink from metal water bottles.
• Make sure your backpack is made from natural materials.
• Do not use a phone case.
• Do not wear a digital watch, use a normal one.
• Do not put your phone in your pocket.
• Turn off your router when going to sleep.
• Use a internet cable for your computer, do not use wifi
• Turn your phone on airplane mode when you do not use it.
• Do not use any wireless products, use cables.
• Have a screen time on your phone that is under one hour
• Do not be skinny or fat, be lean and muscular.
• Never drink, do drugs or smoke
• Make sure your meat is grass fed
• Do not have a moldy enviroment. Have a clean enviroment (clean with natural products ofc)
• Do not use curtains that are not made from natural materials
• If you eat seafood, only eat wild seafood
• Do not use candles, don't use them or use beeswax candles.
• Do not have the things that release like fragrance air or some shit (You get what I mean)
• Don't drink coffee, if you do have a glass coffee maker.
• Make sure your water tank is not made from plastic
• Do not be in contact with chlorine
• Do not use fluoride products
• Do not have a cloth or tablecloth made from synthetic materials. Have natural ones.
• Use natural dishwashing things
• Don't eat foods with pesticides, eat organic
• Minimze time on phone
• Keep your balls cold
• NO DRUGS

𝗛𝗼𝘄 𝘁𝗼 𝗿𝗲𝗱𝘂𝗰𝗲 𝗲𝘀𝘁𝗿𝗼𝗴𝗲𝗻 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆

Even if you do al the things listed above, you will still have estrogenics in your body. To get rid of it, do this:

• Eat lemons
• Eat carrots
• Eat grapefruits
• Eat oranges
• East grapes
• Eat blueberries and strawberries
• Have turmeric in your diet
• Eat raw onions
• Eat Broccoli
• Eat Kale
• Eat Cauliflower
• Sweat (When you sweat you are taking toxins away from your body)
• Pee
• Lose body fat
• Eliminate estrogenics (see the section above)
• Breath deeply
• Meditate
• Socializing
• Drink water

𝗦𝘁𝗿𝗲𝘀𝘀

𝗖𝗼𝗿𝘁𝗶𝘀𝗼𝗹 𝗮𝗻𝗱 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲

You probably already know what cortisol is, it is the stress hormone. I want you to visualize this: Visualize a balance scale, with cortisol on one side and testosterone on the other. When we have more cortisol, testosterone goes down. So what can we take from this? When cortisol is high, testosterone is low, therefore we need to eliminate it, read below to find out how.

But, short term stress increases testosterone. Imagine the cavemen, they was relaxing, then all of a sudden a predator comes chasing them! That stress would be short, but high.

𝗘𝗹𝗶𝗺𝗶𝗻𝗮𝘁𝗶𝗻𝗴 𝘀𝘁𝗿𝗲𝘀𝘀

I will not waste your time here. I will give you a list of the things that are giving you stress and the things that we can do to minimize stress

𝗧𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗴𝗶𝘃𝗲 𝘀𝘁𝗿𝗲𝘀𝘀:

• Technology
• Guilt and regret
• Negative thoughts
• Shallow breathing

𝗛𝗼𝘄 𝘁𝗼 𝗰𝘂𝘁 𝗼𝘂𝘁 𝘀𝘁𝗿𝗲𝘀𝘀:

• Limit screen time as much as possible
• If you offend someone or said something you shouldn't, apologize. And if you know you should do something, like asking your crush out or helping the bullied kid, instead of overthinking, just do it.
• Cultivate a positive mindset
• Meditate
• Be in nature, go in the forest, on paths on rocks etc. Prefferably in the morning. Touch the rocks, plants and leaves.
• Deep nasal breaths
• Meditate
• Gratitude
• Have good physical health
• Be social
• Have adventures
• Have a purpose

𝗨𝘀𝗲 𝘁𝗵𝗲 𝟮𝟬/𝟴𝟬 𝗿𝘂𝗹𝗲 𝗳𝗼𝗿 𝘀𝘁𝗿𝗲𝘀𝘀:

• Who are the 20% of people who causes 80% of stress in my life?
• What are the 20% of objects that causes 80% stress in my life?
• What are the 20% of tasks that give me 80% stress and headaches in my life?
• What are the 20% of habits that contribute to 80% of my daily stress?
• Consider the 20% of activities that consume 80% of your time and leave you feeling overwhelmed.

𝗘𝘅𝗰𝗲𝗿𝘀𝗶𝘀𝗲

𝗧𝗵𝗲 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁

• Do 10 reps of 6 sets of 80% failure of heavy compound lifts 3x a week. Have 3 minutes of rest between each set
• Do martial arts. Prefferably spar and fight others, but if you can’t just use a punching bag or do shadow boxing
• Sprint 4x250m sprints at 80% speed with 3 minutes of rest time
• Do resistance training 5-6x a week
• Don’t live a sedentary lifestyle, move around every 30 minutes, workout every day and get 10k barefoot steps

𝗦𝘂𝗻𝗹𝗶𝗴𝗵𝘁

• Get direct sunlight within 1 hour of waking up (HAS to be outside, not from a window or anything else)
• In the morning, get 5-10 minutes if it is sunny, 10-15 if it is cloudy and up to 30 minutes if it is an overcast day
• In the day, go outside and sun your balls (Yes this actually works)
• Watch the sunset in the evening
• Get AT LEAST 1 hour of sunlight each day (The ideal would be 5 hours a day)
• If  there is light outside and it isn’t dark, there is sunlight

𝗦𝗲𝗺𝗲𝗻 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻

• Semen retention has been showed to have a 45% increase in testosterone the first week
• Have sex without cumming
• Dont’ fap
• The reason this works is because releasing semen spikes prolactin, which decreases testosterone.
• Wet dreams are a sign of high Testo

𝗠𝗶𝘀𝗰𝗲𝗹𝗹𝗮𝗻𝗲𝗼𝘂𝘀

• Do grounding
• Listen to this sound for testosterone 
• Breath with your balls 
• Giving value to others increases testosterone
• Do deep work and be in the flow state

1. Bist du schwul, mach das doch nicht mit ihr im Bett
2. Einfach nicht masturbieren

(hat mein Leben gerettet)

Schönen Tag noch

einfach zu wenig Testo im Blut

zu viele Übungen

-> als Beispieklass Latzug enger Griff und Bizepcurl Schrägbank raus (lieber mehr raus)

Dann mach mehr Sätze

nein

gibt es auch nicht

Wenn du durchziest dann 1-2 Jahre

also erstmal mehr fressen

Dann ins Fitnessstudio

dann wieder mehr fressen

dann Korrekte Ausführungen lernen
(kannst ja bei dir im Fitness Fitnessstudio nachfragen)

Dann wieder mehr fressen

Dann fertig

mein Gott

was willst du denn von diesen Leuten

lass es doch einfach

Testo geht hoch