Who doesn’t want to look jacked and ripped?
What do we need to get it? High testosterone and lifting hardcore.
“I guess if I want to look like a bodybuilder, I better eat like one”
This is where the chicken, rice and broccoli diet comes in.
But I’m here to tell you it sucks for natty guys.
Why bodybuilders eat chicken, rice and broccoli
Most professional bodybuilders are on steroids, so they don’t have to care about making their own testosterone. They don’t have to do everything right.
They mainly eat chicken because:
- It’s very lean (less calories)
- contains very little cholesterol and saturated fat (steroids can increase your cholesterol due to reduced utilization) and
- it’s low in heme-iron (steroids increase hemoglobin and hematocrit, so lowering iron intake can lower those as well).
The thing that they might not know is that chicken isn’t the best food for long-term muscle growth, but your muscle uses cholesterol and zinc for optimal repair and growth.
Chicken vs beef
As a natural guy, you’ll get much better bang for your buck by eating red meat. It’s higher in cholesterol, saturated fat, vitamin B12, zinc as well as animal-specific anti-oxidants.
Here are the micros (vitamins and minerals) of 18oz of each.
Chicken micros
Beef micros
As you can see, chicken is just a horrible source of zinc. Most people eat like 6-8oz of chicken per meal, which gives you a horrible 1-2mg of zinc per meal. The daily recommended allowance (RDA) is 12mg. You’re not even coming close to the minimum requirement.
Beef is a much better source of zinc.
Why zinc is so important
Low intake of zinc leads to:
- Low testosterone
- High estrogen
- Low androgen receptor
- High estrogen receptor
- High prolactin
- Low thyroid hormone
- Low DHT
- Anxiety
- Depression
- Slow muscle recovery
- Poor skin, nail and hair quality
- and much more.
Here is the full article on why zinc is so important for being alpha.
The right nutrient-dense diet
Although beef is better than chicken (and other white meat), it’s still not perfect. The best would be to combine it with other nutrient-dense animal foods.
There are the micros of:
- 18oz beef
- 8oz heart
- 6 egg yolks
- 1L milk
Just look at that. Almost everything is maxed out.
Now that’s the foundation to create your testosterone-boosting diet on.
If you’d like to follow the best-structured diet for testosterone optimization, check out the TestoLaunch course.
I also did a YT vid about this topic that you can check out here.
In summary
The reason why red meat is better than red meat is because it’s higher in micros and contains more saturated fat and cholesterol that will help to increase testosterone.