If you want to get big and ripped you need to tune your entire metabolism to burn as much body fat as possible in order to get to your goals. Here are the main hormones you should learn how to manipulate:
Insulin helps your body store fat, but it also helps it make an anabolic environment inside it, that then provides muscle growth. With insulin, you want to keep it as low as possible when resting and high after working out. This is because low insulin assists your body in burning fat as long as the calories are controlled, but raised levels of insulin when you work out, create anabolism and prevent muscle loss by growing more muscle. To achieve this, make sure your carbohydrate intake is low most of the time – eat more low-carb veggies and lean protein such as fowl, fish, lean beef, egg whites and protein powder.
You need carbohydrates to enter your body at the same time as protein, but there is a rule to consuming them – 0.2 grams of carbs per pound of bodyweight and right before working out.
Also, consume 0.3 grams of carbs per pound of bodyweight right afterwards. If you weigh in at 250 pounds, that would be 50 grams of carbs before and 75 grams after working out. This will create an anabolic process in your body at the most crucial and most effective times – while working out and while resting.
I recommend one of the following ways to boost your testosterone while on a diet – boost your dietary fat intake two days of the week and make beef your primary protein source, together with egg yolks and some nuts. Your carbs need to be kept on a tight leash, but also your fats need to be controlled. Don’t overdo it though – if you don’t eat fat for a long period of time, your testosterone levels drop. Eat some more fat every few days to keep your body guessing and your testosterone high.
Also, you can boost your carbohydrates consumption once a week to 3 grams for every pound of bodyweight and you will see changes to your testosterone levels. Carbohydrates boost insulin and the more insulin you have, the less globulin there is. Globulin is a sex hormone-binding hormone which clings to your testosterone and makes it difficult for it to transport due to the globulin’s interference.
When you boost your insulin levels, the globulin is removed from testosterone, which enables the latter to get to where it needs to go, including your muscles. When you stimulate growth, your metabolism becomes faster and your physique leaner.
Cortisol helps you knock loose and eviscerate fat, but you need to control its quantity because of its muscle burning qualities which can result in a slowed metabolism. Your cortisol levels need to be controlled most of the time, without getting out of hand. This is because cortisol which stays in one place for a longer period of time (excess cortisol) will burn your muscles instead of your fat. Make sure it’s never high for a longer period of time to save muscle.
The insulin you get from after a workout will usually control your cortisol levels, but in order for it to be controlled, pick two dieting days every week whenever you have a low amount of carbs and eat a load of fast-digesting carbs instead. These are your typical russet potatoes and white rice, but also it should be noted that Gatorade, cookies, sugarcoated rice cakes, cold cereal and fat-free Pop Tarts give insulin a bigger spike than it gets from other carbohydrates.
This will make your insulin higher than with a lot of other carbohydrates, but it will also keep your cortisol down which will keep your muscle safe and your metabolism rising. If supplements are your thing, add 800 milligrams of phosphatidylserine which will keep cortisol down.