First, you may need to correct your diet as far as ratios are concerned. Protein intake is not very important relative to carbs and fats for optimizing your natural T level. The reason for this is that excess protein (what the body doesn't utilize) converts to a toxic by-product ammonia, which directly goes to the liver to be metabolized. The liver then has to work very hard to convert ammonia to uric acid for its removal from the body via the kidneys. Thus, excess protein can cause the liver to work harder than it should, which will inhibit detoxification and hormone balance, a key role of the liver. I'd recommend a ratio of 40/40/20 carbs/fats/protein. Carbs stimulate GNRH hormone via insulin release, which helps up-regulate testosterone. Also, higher carbohydrate intake increases glycogen storage in the liver, which keeps glucose levels up during streneous exercise. If carb intake is low, your glycogen will be depleted. Now, during resistance training, torn muscle fibers will become oxidized protein. To keep glucose levels up in the blood stream, cortisol (stress hormone) will be released to covert the oxidized protein to glucose via glucogenesis. Since excess cortisol suppresses testosterone, limiting carbs is not favorable for testosterone production. Fats, especially saturated fats help increase cholesterol, which is needed for testosterone synthesis. Carbs also increase thyroid hormones, and it has been shown that lowered thyroid function lowers testosterone. As far as diet is concerned, I eat a lot of pastured eggs, grass fed beef, white rice, burgers, cheese, avocado shakes with whole milk and sugar, oatmeal, bananas, peanut butter, beef tallow, and nut bars.
Now the best way to directly increase testosterone is through sunbathing on a daily basis by exposing your chest, back, and legs to sunlight. This method drastically increases my libido and morning wood frequency. I started sunbathing after reading various studies on its positive influence on increases testosterone. Vitamin D, which you obtain from the sun, increases testosterone by enhancing cholesterol synthesis. Many studies prove there is a direct relationship between vitamin D levels and testosterone. I'd also recommend taking vitamin D/k2 by Thorne Institute, especially in the Winter months. Vitamin K2 is found abundantly in the testicles, and enhances the uptake/absorption of vitamin D, hence increasing testosterone. The supplements that I take on a daily basis are as follows:
Taurine: Most abundant free amino acid in the testicles and heart tissue. Helps increase nitric oxide and circulation. When circulation is increased, oxygen flows more freely to the brain, which maximize brain function. Since the brain controls all organs and testosterone release, it makes sense to increase circulation to optimize testosterone. Taurine also is a component of bile, which helps emulsify fats. Since fats are crucial for testosterone production, increasing bile flow will enhance fat absorption, and hence increase testosterone indirectly.
Choline: helps prevent fatty liver and transports fats out of the liver. This ensures the liver will be functioning optimally, and hence detoxification will be enhanced, which implies estrogen will be excreted from the body at a faster and more efficient rate. Thus, the T/E ratio will be heightened. Also, choline is a methyl donor, which by chemical reaction turns fat insoluble toxins into water soluble components to be excreted from the body via the kidneys.
Pomagranate concentrate: Used mainly to increase circulation and NO levels like taurine. Acts as a catalyst for increased nutrient flux throughout the body. Thus, it is a good idea to consume a multivitamin with pomagranate concentrate to maximize absorption and transport of nutrients. The multivitamin i'd recommend is Whole Earth and Sea Men's daily.
Zinc picolinate: Potent aromatase inhibitor, which helps facilitate the deactivation of estradiol from receptors. Used to increase T/E ratio
Magnesium citrate: critical for muscle recovery and intestinal health. Since the intestines [play a role in estrogen metabolism, magnesium should theoretically increase the excretion of estrogen from the body at faster rates. It's also been proven to help lower SHBG increasing free testosterone as well as increasing total testosterone after rigorous exercise.
Vitamin E (Thorne institute): Helps increase pregnenalone, which is a hormone that regulates estrogen production. The higher your pregnenalone, the lower your estradiol will be, and hence there will be a indirect increase in testosterone.
Lastly, for exercise, I'd recommend limiting cardio, and doing resistance training 3-4 times per week in a split method where you train a maximum of two muscle groups per session. This ensures you recover throughout the week to avoid overtraining. Also, you only need to work out 30 minutes max with very high intensity.