Top 10 Testosterone-Boosting Foods + 7-Day Workout Plan for Strength & Gains

I’ll never forget the day I sat in my car after a leg session — shaking, exhausted, and ashamed.

Not because I skipped reps.

Because even after months of training, my body wasn’t changing.
My lifts weren’t moving.
My sleep sucked.
My motivation? Gone.

Worse, I didn’t feel like a man anymore. Not the driven, dominant version of myself I remembered from years ago.

That’s when I got blood work done.
Total testosterone: 321 ng/dL.
At 27 years old.

That moment flipped a switch. No more guessing. No more TikTok "hacks." I dove headfirst into the science, the systems, and the ancient basics that actually support real testosterone production.

What I discovered?
We’ve been lied to.

You Don’t Need TRT. You Need to Eat Like a Man, Train Like a Savage, and Recover Like a King.

I rebuilt my body from the inside out — and today, I coach hundreds of men doing the same.

This isn’t a theory email. This is what I did. What I coach. What I live.

Let’s start with food. Because your hormones are built from your plate — not your pre-workout.

Top 10 Testosterone-Boosting Foods That Helped Me Go From 321 ng/dL → 712 ng/dL (Naturally)

These foods changed everything. No magic — just real, dense, hormone-supportive fuel.

1. Whole Eggs (w/ yolk)

The yolk is where the cholesterol lives — and cholesterol is the base material for testosterone.
I went from eating egg whites like a bro to 3–4 whole eggs every single morning.
Energy, libido, and mood shot up in 10 days.

2. Grass-Fed Beef (and Liver)

I started eating steak 2–3x a week and liver once a week.
Liver is packed with B vitamins, zinc, and retinol (real vitamin A).
Liver gave me back my drive. No joke.

3. Brazil Nuts

2 a day. Not 10.
They’re loaded with selenium, which most guys are deficient in.
I replaced my midday protein bar with a handful of these and dark chocolate — hormonal gold.

4. Oysters

My testosterone mentor told me, “One oyster has more zinc than 3 supplements.”
It’s true. I started eating them weekly. Libido boost. Period.

5. Extra Virgin Olive Oil

I ditched all the seed oils and used olive oil like a weapon.
Salads, veggies, steak — 1–2 tablespoons a day. It supports LH, the hormone that tells your body to make testosterone.

6. Cruciferous Vegetables

Broccoli, cauliflower, kale. Why? They help your body detox excess estrogen — especially if you carry belly fat.
Testosterone isn’t just about raising T — it’s about lowering E (estrogen).

7. Pomegranate

I didn’t expect this to hit like it did.
Fresh pomegranate juice increased morning energy and mental clarity. I now use it post-workout a few times a week.

8. Garlic

Sounds boring. But garlic reduces cortisol, the enemy of testosterone.
And most of us live stressed. I started adding garlic to nearly every dinner.

9. Avocados

Healthy fats + fiber + B vitamins = hormonal support.
Avocados replaced my “healthy toast” phase. And my skin, energy, and recovery improved.

10. Full-Fat Greek Yogurt

Gut health = hormone health.
Probiotics, protein, vitamin D. I now eat a cup with honey after training.
Forget the zero-fat stuff — your balls need fat to function.

These Foods + Training = The Comeback. Here’s the Split That Built Me Back.

When I was at my lowest, I wasn’t just under-recovered — I was over-trained and under-eating.
I rebuilt my routine from scratch with these principles:

• Heavy compounds 3x/week

• Moderate volume, high intensity

• Mobility and sleep prioritized over junk volume

• Rest days respected like training days

Here’s the exact 7-day plan I use with my clients (and still cycle through myself).

7-Day Testosterone Support Training Plan

Day 1 – Heavy Upper (Push Focus)

• Incline Barbell Press – 4x5

• Overhead Press – 3x6

• Weighted Dips – 3x8

• Lateral Raises – 3x12-15

• Band Pull-Aparts – 100 reps throughout the day

Day 2 – Lower Body Strength

• Back Squats – 4x5

• RDLs – 3x8

• Split Squats – 2x10

• Calf Raises – 3x15

• Hanging Leg Raises – 3x12

Day 3 – Recovery Day

• Walk 45 mins

• Sauna or cold shower

• 10 minutes of breathwork

• Foam roll hips + T-spine

Day 4 – Upper Pull + Arms

• Weighted Pull-Ups – 4x6

• Barbell Row – 3x8

• Curls – 3x10

• Overhead Extensions – 3x12

• Rear Delt Flyes – 3x15

Day 5 – Deadlift & Carry Day

• Trap Bar Deadlift – 4x5

• Glute Bridges – 3x10

• Farmer Carries – 4x40 yards

• Planks – 3x60 sec

Day 6 – Conditioning Reset

• Sled Pushes – 5 rounds

• Kettlebell Swings – 4x20

• Zone 2 Cardio – 20 minutes (bike, rower, incline walk)

Day 7 – Full Rest

• Sleep 8+ hours

• Stretch

• Prep meals

• Go outside

• Journal for 5 minutes

Final Words From the Coach Who Lived This

This isn’t content. This is my life.
I felt what low testosterone does to a man.
How it steals your drive, fogs your mind, ruins your recovery, and blunts your edge.

I took it back — naturally.
You can too.

No shortcuts. No gimmicks. Just discipline, food, and structure.

Let’s get after it.

– Coach BJ
Founder, HowToGrowMuscles