I have been having the symptoms of low testosterone for quite a long time now. Lack of energy, extreme fatigue, overuse injuries from 2 years ago not healing, very slow results at the gym, etc. I was a construction worker by trade, but lately my symptoms got so bad I have been unable to perform worth a darn on these physical jobs anymore.
I just got a test done, and I had 445 ng/dl total testosterone, and 10 pg/ml free testosterone. Not so good, although I’ve heard of others recovering from lower, so I’m optomistic.
Now I have read the stickies and in general already spent a great deal researching online how to boost testosterone, so I have a decent start to a plan already, but just looking for advice to make my plan even better.
Heres my primary plan.
Loose weight. I am 225lbs, 23.7% bodyfat (bodpod tested). I’m trying to loose 1 lb a week until I get down to 10% bodyfat or less. I’m counting all my macros and calories exactly, using a scale, etc.
Increase my saturated fat intake. I believed all the “fat is bad” I heard everywhere. I have been on an “as little fat as possible” diet for 15 years. Only getting 30-50 grams per day in general and rarely any saturated fat. Maybe that is why I’m so low. Now I’m shooting for 100-150 grams of fat a day, and eating more eggs, olive oil, soon to be coconut oil, etc.
I’m already doing heavy compound exercises (deads, squats, bench, military, etc) on my 5x5 routine, so I’ll keep those up of course.
Avoid bottled water, and look for different sunscreen, and avoid whatever estrogenetics I can.
Attempting to get 3 servings of broccoli per day.
Continue getting good sleep, which I have been currently.
Taking ZMA each night.
That’s the primary plan, anyone have anything to add, or any input?
Also I’m wondering, are there any good pro testosterone supplements which actually legitimately work? I’ve heard of things like Alpha Male and other T boosters, but are they actually legit or snake oil? And if so, do they have side effects?
I’m hoping to do this as safely and naturally as possible, first through food/lifestyle, second would be through safe supplements with minimal side effects. If that doesn’t work I’d try more drastic or risky supplements, leaving any sort of actual t replacement drugs as a last resort.
Thanks in advance for any help/input.