Cholesterol good for testosterone

Raising good cholesterol (HDL) is beneficial for supporting hormone production, including testosterone, because HDL helps transport cholesterol—a precursor for hormone synthesis—throughout the body. Optimizing HDL levels by eating healthy fats and whole foods aids in cardiovascular health and can give your body the building blocks it needs for testosterone generation.

How Good Cholesterol Supports Testosterone

HDL cholesterol acts as the body’s “clean-up crew,” sweeping excess cholesterol and bringing it to the liver for disposal[4]. This activity not only protects blood vessels but also supplies raw material (cholesterol itself) required for synthesizing steroid hormones such as testosterone. Increasing HDL levels may thus help ensure an ongoing supply for healthy hormone production. Clinical studies indicate that diets rich in “good” fats promote a better cholesterol balance and bolster testosterone levels compared to diets high in processed or trans fats.

Best Foods for Good Cholesterol

Adding specific foods to your diet can help raise HDL levels while supporting overall metabolic and hormonal health:

- Olive oil: Rich in polyphenols and monounsaturated fats, olive oil boosts HDL and aids vascular health.

- Fatty fish: Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids. Eat at least two servings weekly for maximum effect.

- Nuts and seeds: Almonds, walnuts, Brazil nuts, pistachios, chia seeds, flaxseeds, and pumpkin seeds deliver heart-healthy fats and plant sterols.

- Avocado: Contains monounsaturated fat and fiber, both linked to increased HDL and lower LDL.

- Oatmeal and whole grains: Rich in soluble fiber, helping reduce LDL and keeping HDL stable.

- Berries and antioxidant-rich foods: Blueberries, beets, and kale can help strengthen HDL.

- Soy products: Edamame, tofu, and soy milk raise HDL and lower LDL due to isoflavones and healthy protein content.

- Full-fat yogurt: Fermented dairy increases HDL; best enjoyed in moderation.

HDL-Boosting Tips for Fitness Enthusiasts

- Exercise regularly: Cardiovascular and resistance training both elevate HDL.

- Avoid trans fats: Skip processed snacks, deep-fried foods, and margarine.

- Quit smoking and reduce alcohol: Smoking and excess alcohol lower HDL.

Conclusion

Healthy HDL cholesterol is foundational for testosterone synthesis and overall hormonal balance. By focusing on whole, nutrient-rich foods like olive oil, fatty fish, nuts, seeds, and avocados, it’s possible to support good cholesterol and robust testosterone production in a sustainable, natural way.

Returning to working out

Returning to working out can be a rewarding experience when guided by a clear, effective plan. One way to start is by implementing Mike Mentzer's high-intensity Heavy Duty training philosophy, gradually transitioning to a conventional 5-day split as progress and recovery adapt.

•Starting With Mike Mentzer's Method

Mike Mentzer’s training style emphasizes brief, intense workouts with full recovery periods to maximize muscle growth. Typically, you begin with just two sessions a week:

• Day 1 (Chest & Back): One compound movement for each area—chest exercise to failure, then a back movement, with at least 48–72 hours before the next session.

• Day 2 (Legs & Abs): Leg extensions or squats to failure, followed by leg press or calf raises, and a focused ab exercise.

• Day 3 (Shoulders & Arms): Overhead pressing to failure, biceps and triceps exercises with strict form.

Key principles:

• One all-out set to failure for every major movement after sufficient ramp-up warmups.

• Focus on strict form and reaching true muscular failure.

• Recovery is paramount—rest at least 48 hours between sessions.

• Progress by increasing weight, reps, or exercise intensity over time.

This minimalist, high-effort method is perfect for easing back into training: low volume minimizes the risk of injury and burnout, and extended rest periods allow adaptation.

Adapting To The 5-Day Split

Once the body adjusts to regular resistance training and recovery is on track, shifting to a classic 5-day bodybuilding split allows for more volume and frequency.

Here’s a typical structure:

• Day 1: Chest (bench press, flyes, dips)

• Day 2: Back (deadlifts, pulldowns, rows)

• Day 3: Rest

• Day 4: Shoulders (presses, lateral raises)

• Day 5: Arms (biceps curls, triceps extensions)

• Day 6: Legs (squats, leg press, calf raises)

• Day 7: Rest

Each session can include 3–5 sets of 2–4 exercises per muscle group, with rep ranges tailored for hypertrophy (8–12 reps). Adequate warmups and cooldowns help maintain injury prevention as training frequency increases.

Transitioning Successfully

- Start Mentzer-style: Train with high intensity but lower overall weekly workload for 2–4 weeks to build foundational strength and adaptation.

- Monitor recovery: Track performance and soreness. Once recovery between workouts improves, gradually increase session frequency and switch to a split.

- Add volume: In the 5-day split, focus on progressive overload—more sets, more exercises, or slightly higher frequency per muscle group.

- Adjust intensity: Not every set in the split needs to be to absolute failure; instead, use technical failure and reserve all-out efforts for final sets[8].

- Assess progress monthly and adapt split structure, exercise selection, or set/rep scheme as needed for continued gains.

Mentzer Principles Carry Over

Even within higher-volume splits, principles from Mentzer’s training—like focusing on form, recovery, and intensity—remain valuable. Use his emphasis on purposeful workouts and rest as the foundation before scaling up the routine.

Adopting this phased approach makes returning to working out smoother, safer, and more sustainable, setting the stage for long-term results and enjoyment.

Vitamin D - The anabolic vitamin

Vitamin D at a high dose of 10,000 IU has been shown to have anabolic effects by significantly improving muscle function, increasing lean muscle mass, and reallocating calories from fat to muscle. Studies in mice demonstrated that high-dose vitamin D supplementation (10,000 IU/kg diet) increases grip strength beyond normal vitamin D levels without changing overall body weight. This improvement is partly due to a shift in calorie allocation favoring muscle growth rather than fat storage. Mechanistically, high-dose vitamin D decreases myostatin signaling—a known inhibitor of muscle growth—while increasing leptin sensitivity, which enhances energy expenditure and muscle allocation. These effects collectively stimulate muscle protein synthesis, increase lean mass, and promote overall muscle strength and function. Evidence also suggests an increase in linear growth and improved energy balance sensing with high-dose vitamin D, indicating wider anabolic benefits beyond muscle alone.

In summary, vitamin D at 10,000 IU aids anabolic effects by:

- Increasing muscle strength significantly over normal vitamin D levels

- Promoting lean muscle mass growth while reducing fat mass without weight gain

- Modulating key muscle growth regulators such as myostatin and leptin signaling

- Enhancing energy expenditure and calorie allocation to muscle tissue

These findings support the concept that high-dose vitamin D is not only essential for bone health but also functions as a potent anabolic agent promoting muscle growth and physical performance, particularly in contexts of deficiency or normal-low vitamin D status.

 

Rock Hard Abs in 6 weeks

Achieving rock hard abs in 6 weeks is possible for some individuals but is highly dependent on your starting body fat percentage, genetics, diet, and the intensity of your training. For most people, visible abs are mainly a result of reducing body fat through diet and consistent exercise rather than ab workouts alone.

Key Components for 6-Week Abs:

Diet: The most critical factor. A calorie deficit is required to reduce body fat. Typical recommendations include eating lean proteins, vegetables, and minimizing processed foods and sugars. Example meal plans feature egg whites, oatmeal, chicken breast, broccoli, and lean meats.

Cardio: Essential for burning the fat that covers your abs. Both high-intensity interval training (HIIT) and steady-state cardio are used effectively—aim for at least 30 minutes daily or five sessions per week.

Ab-Specific Training: Intense core workouts 2–3 times per week. Effective routines combine classic ab moves—crunches, leg raises, and rotational exercises—with increasing resistance as strength improves over weeks. Do 15 reps ab flexing 3 times a day.

Full-Body Strength Training: Not just abs—building muscle everywhere increases overall metabolism and accelerates fat loss.

Example 6-Week Routine:

Weeks 1-3: Two full ab workouts per week, focusing on basic movements (e.g., crunches, leg raises, weighted sit-ups). Allow 48 hours between workouts. Add 3 cardio sessions weekly.

Weeks 4-6: Increase resistance for ab exercises. Add advanced moves (cable crunches, weighted decline sit-ups). Add 3–5 cardio sessions weekly; aim for higher intensity.

Incorporate supersets (doing ab movements back-to-back), and include oblique and rotational work for a complete midsection.

Sample Meal Breakdown (from a six-week transformation):

Breakfast: Five boiled egg whites, oatmeal, fruit or yogurt.

Lunch: Two chicken breasts, broccoli.

Snack: Lentil soup.

Dinner: Ground turkey burgers, spinach, and more vegetables.

Important Notes:

Genetics and current body fat matter: If your body fat is above 15-18% (men) or 22-25% (women), 6 weeks may not be enough for a visible six-pack.

Consistency and discipline are crucial—most people report the journey is much harder than expected, especially maintaining dietary strictness.

Maintenance is also challenging; fat can return quickly if habits slip.

Caveats:

If you’re starting with significant belly fat, it’s unlikely you’ll see "rock hard abs" in only 6 weeks, but you will see progress if you follow a disciplined plan.

Extreme caloric restriction or excessive exercise can be dangerous—approach any rapid transformation goal cautiously.

For most, diet is the factor that determines how visible your abs become, with exercise accelerating the process but not replacing nutritional discipline.

When To Stretch

Many start their workout with stretching, but with the wrong type of stretching.

Two common ways to stretch are static stretching and dynamic stretching.

• Static stretching involves moving a muscle to its farthest point without pain and then holding that position for about 20 to 45 seconds. This type of stretch is effective for increasing flexibility and is best used after exercise to help cool down and reduce injury risk. An example is bending forward to touch your toes to stretch your hamstrings and holding that position.

• Dynamic stretching involves active movements that take your muscles and joints through their full range of motion without holding the position. These are usually done before exercise to warm up muscles and prepare the body for activity. Examples include leg swings or walking lunges.

Both methods are important for flexibility and injury prevention but serve different purposes in a workout routine.

Why You Should Never Lockout

You should generally avoid locking out your joints during exercises because it can shift the load from your muscles to your joints, potentially increasing the risk of injury and reducing the effectiveness of the exercise for muscle growth. When you lock out, particularly in moves like the bench press or leg press, you momentarily take tension off the targeted muscles (such as the chest or quads) and place it on the joint structures (such as the elbows or knees), which may lead to joint strain—especially if performed forcefully or repeatedly.

Maintaining a slight bend at the end of a movement keeps constant tension on the muscle, leading to more effective stimulation and time under tension, which is important for hypertrophy (muscle gain). In some exercises, like triceps pressdowns or leg extensions, locking out is actually required for full contraction, but for compound lifts where joint health is a concern and muscle tension is the goal, not locking out is generally preferred.

However, if you are training for powerlifting, locking out is necessary to meet competition standards, but for general fitness and muscle building, it's safer and often more effective to stop just short of full lockout.

Z'atar Baked Salmon

 Z'atar baked salmon with boiled almond potatoes and pan fried green beans 

Preheat oven to 225°C

Take a piece of aluminium big enough to fold together into a package with the salmon inside

Place the aluminium on an oven tray 

Place the salmon in the middle 

Season with z'atar and place slices of lemon on top 

Fold into a package and put into the oven for approximately 20 minutes 

While the salmon is in the oven boil the potatoes and fry the green beans. Season the green beans with a little salt and pepper 

BCAA Xplode powder by Olimp Sport Nutrition

I tried this BCAA from Olimp with pineapple flavor. It tasted bad, one could taste the amino acids with a touch of pineapple. It was a little expensive, only 6 grams of amino acids per serving. You can buy an amino acid supplement which taste  better and has 11 grams of amino acids per serving. It desolved easily, but because of the taste I mixed it with orange juice which made it better. But still I could taste the amino acid flavor came through.

Overall: 1/5
Value: 1/5
Taste/mix: 0/5

BCAA Engine 4:1:1 by Swedish Supplements

Source: swedish-supplements.com

I got the chance to taste BCAA Engine 4:1:1 by Swedish Supplements when they came by the gym to showcase their BCAA line. They had very promising flavors that they didn't deliver on. I tasted Peach Ice Tea and Raspberry Candy Boats. The Peach Ice Tea had a hint of peach flavor but was overwhelmed by a  tannin-like bitterness, like when you forget the tea bag for too long. The Raspberry Candy Boats just tasted like chemicals, not even a hint of raspberry or candy-like flavor. It only has 6 grams of BCAA per serving. You can buy BCAA powder that tastes delicious and at 7 grams of BCAA per serving at the same price. And for those reasons I gave these points.

Overall: 1/5
Value: 2/5
Taste/Mix: 1/5

Contents per serving 

BCAA 4:1:1   6000 mg

L-Glutamine  2000 mg

Lysine             1000 mg

Must Have Mineral For Training

Magnesium is essential for cardiac activity, muscle function, lowering blood pressure, glucose metabolism, nerve transmission, protein synthesis, DNA synthesis, reproduction, bone formation,and better sleep.

Magnesium and Training
Without magnesium your muscles won't function properly. Magnesium is an electrolyte; electrolytes transmit nerve signals to muscles which tell how hard to contract or relax. If there is an imbalance of electrolytes (Sodium, Potassium, Calcium, Magnesium), you can suffer of cramps and twitching. When training protein is important to gain and maintain muscle mass. Magnesium is crucial for protein synthesis, depressed protein synthesis can lead to neoplasia. Having a sturdy frame is important when lifting heavy, magnesium deficiency leads to brittle bones which makes them break easily. Without a proper working heart you won't be able to workout, our pretty much do anything.

Dietary Source

• Seeds
• Nuts
• Dark chocolate 70-85%
• Whole grain meal
• Brown rice
• Spinach
• Leafy green vegetables
• Banana
• Dairy

Dietary Habits of Low-Magnesium intake

• Eat white flour products instead of whole grain
• Low intake of green leaf vegetables
• Regular consumption of sugar
• Drink alcohol on a regular bases

Possible Symptoms of Magnesium Deficiency

• Muscle cramps, twitches or tremors
• Loss of appetite, nausea, vomiting, fatigue, and weakness
• Arrhythmia
• Insomnia
• Weak immune system
• Depression
• Weak enamel
• Osteoporosis

Sources:

https://www.bodybuilding.com/fun/peak32.htm
https://ods.od.nih.gov/factsheets/Magnesium-healthProfessional/#h7
https://draxe.com/magnesium-deficient-top-10-magnesium-rich-foods-must-eating/
https://www.expressen.se/halsoliv/halsa/magnesium-viktigare-att-fa-i-sig-an-du-tror/
https://www.ncbi.nlm.nih.gov/pubmed/925766

How to Keep Yourself Cold Free

Individuals who engage in heavy training lower the amount of L-Glutamine in their body. Which in turn makes them more susceptible to colds and infections. Taking between 20-30 grams Glutamine every day will minimize your vulnerability to colds and infections. Spread the dosage 2-4 times a day. Glutamine even helps the digestive system function better and heal injuries. It's so effective they even use it on burn victims (healing) and individuals with HIV/AIDS (gaining muscle mass by absorbing nutrients more effectively).

Dietary Sources

• beef
• pork
• poultry
• dairy products
• raw spinach
• raw parsley
• cabbage

Sources: 
http://www.ncbi.nlm.nih.gov/pubmed/18806122 
https://umm.edu/health/medical/altmed/supplement/glutamine 

Flourless Protein Chocolate Cake/Mud Pie Recipe

Time: 20min Oven: 175C (conventional oven)

6pcs

•     2 eggs
•     1½ dl stevia sweetner
•     1dl milled oatmeal(consistency of flour)
•     ½ dl protein powder
•     3 Tbsp cacao powder
•     1 tsp baking powder
•     1 pinch vanilla powder
•     100g coconut oil
•     100g chopped unsweetened chocolate
•     1 dl 99,3% peanut butter

1. Preheat oven to 175C. Use a non-stick oven forms and smear with coconut oil and powder with some milled oatmeal with a diameter of  approx. 20cm.
2. Whip the eggs and stevia until frothy. Mix the dry ingredients in a separate bowl. Melt the coconut oil in a pot on low heat. Add the chopped chocolate to the coconut oil. Take pot off the heat and mix until chocolate is melted.
3. Mix the chocolate and coconut oil mix with the whipped eggs and fold in the dry ingredients. Portion into the forms. Put a spoon of peanut butter in the middle of every form and gently push down. Bake for 8-10min in the middle of the oven. The middle of the cake should be soft. Bon appétit

BCAA Hardcore by Chained Nutrition

Source: gymgrossisten.com

BCAA Hardcore by Chained Nutrition. I tried the flavors Pineapple and Glacier Punch, the flavors were pretty good. It states on the container that it contains 30 servings, that's 30 1 scoop servings for women. So if you take 2 scoop servings for men, that's 15 servings total. So you have to buy 2 containers to get 30 servings. One can buy 1 container of BCAA Powder that contains 30 servings, 7 grams of BCAA, electrolytes, and citrulline malate. At a cheeper price; and tastes better.

Overall: 4/5
Value: 3/5
Taste/mix: 5/5

Content	Per 2 scoops (17,6 g)
Total amount of BCAA	9800 mg
L-Leucine	5000 mg
L-Isoleucine	2400 mg
L-Valine	2400 mg
L-Glutamine	2600 mg
Vitamin B6	3,4 mg

Why you should never stop working out

www.stelizabeth.com

According to an article I recently read. It stated that people who workout should never stop working out. If you stop working out abruptly negative physiological changes will arise. The better shape you're in the more extensive the effects. The first thing that deteriorates is stamina and the ablitiy to take up oxygen. After at least 2 weeks of not working out your performance will drop by 10%.

You won't see the changes at first but your image in the mirror will change with time. Your body composition will change. You'll lose muscle mass and start retaining fat. Loss of muscle mass equals loss in strength. As your body composition changes because of long periods of inactivity, illness from diabetes, cardiovascular disease to joint and ligament problems. When blood circulation and oxygen saturation deteriorates, this can lead in worst case scenario dreary and depressed.

If you want to decrease on the amount your training do it gradually. Try to work out on a weekly bases. You don't have to be in shape, just for the health benefits.

Source (in swedish): http://www.gymgrossisten.com/inspiration/artiklar/darfor-ska-du-inte-sluta-trana?c_rid=51wx015PT8BWaDg-367987372|51508268&utm_source=newsletter&utm_medium=email&utm_campaign=ggse_160303&utm_content=standard

Fit N' Big Tip

If you want to get back into training like you did before laying off. Start slow with cardio, to get your stamina and gradually go over to combine weight training. You don't want to shock your body then you'll be more susceptible to colds and injuries. Because your body is already under stress of working out and repairing itself.

Salt & Fat Free Snack

Buy yourself a hot air popcorn machine. Popcorn is healthy and low in fat. When you're not popping it in oil; adding salt and butter. 

1 serving  (100g)

Calories 375

Total Fat 4g

Saturated 1g

 Polyunsaturated 3g

Monounsaturated 0g

Trans 0g

Cholesterol 0mg

Sodium 7mg

Potassium 0g

Total Carbs73g

Dietary Fiber 13g

Sugars 0g

Protein 11g

Vitamin A 0%      

Vitamin C 0% 

Calcium 5%

Iron 3%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

100% Whey Professional by Scitec Nutrition

100% Whey Protein Professional was a delicious protein; almost sinful. It contains 22 grams of protein per serving (30 grams).

I've tasted Caramel and Cappuccino, they taste like candy. Tastes good when mixed in milk and/or water. Pretty cheap for a protein that tastes good and has a high protein content. This is a protein I can recommend. Makes you look forward to your next shake. I used it as a snack between meals and post workout. Don't forget to follow the blog to get the latest tips and reviews.

Overall: 5 /5
Value: 5/5
Taste/mix: 5 /5

100% Casein Complex by Scitec Nutrition

100% Casein Complex was a good tasting casein, which wasn't that expensive. It was a little "grainy", like sand grain and was very thick. I went for the Belgian Chocolate flavor. I gave it a 4/5 on taste /mix because it was grainy; otherwise a good tasting protein with a good amount of protein.

Overall: 4/5
Value: 4/5
Taste/mix: 4/5

Nutritional Value per serving (30g)

Total Calories 113
from Fat 9
Total Fat 1g
of Saturated Fat 0,6g
Cholesterol 9g
Total Carbohydrates 3g
from sugars 3g
Protein 23g
Calcium 509mg
Potassium 74mg

EAA-XX by Body Science

EAA-XX from Body Science is a good and cheap EAA. The taste was ok, the amino taste comes through and gives you really bad breath. I chose berry flavor. 9,6 grams of EAA per serving

Overall: 4/5
Value: 4/5
Taste/mix: 4/5

Casein by Body Science

I chose the top 3 flavors; Double Chocolate Almond, Piña  Colada, and Pear Split (swedish ice cream with pear and vanilla flavor; in swedish Päron Split). What's good with this protein is that you can drink it, and eat it in 2 ways. Take 1,5dl liquid to 1,1dl powder mix and put in the freezer, and you'll get ice cream. Or the same mix but in the fridge, you've got pudding. The Double Chocolate Almond didn't taste good when mixed with water, but worked fine with milk. It tasted even better as pudding. The best out these 3, was Pear Split. It tasted good both with water and milk. Overall satisfied with this protein and was cheap



Overall: 5/5
Value: 5/5
Taste/mix: 5/5

Homemade NSS (No Salt Seasoning)

Made some NSS (no salt seasoning). It's fascinating how a combination of herbs and spices can give a taste sensation of salt. NSS is good way to keep salt consumption to a minimum.

Recipe for 60 grams NSS 

Ingredients

• 1 1/2 tsp. garlic powder
• 3/4 tsp. dried thyme leaves
• 1/2 tsp.dried oregano 
• 1 1/2 tsp. onion powder
• 1 1/4 tsp. paprika powder 
• 1 tsp. celery seed(if unable to obtain, use 1tsp fennel seeds)
• 1 1/2 tsp. ground white pepper
• 1 1/2 tsp. dry mustard powder
• 1 tsp. dried finely chopped lemon peel
• 1 tsp. black pepper 

(If unable to find dried lemon peel, skip the black pepper and use 2 tsp lemon pepper instead)
Grind all the ingredients and mix thoroughly in a bowl. Then put into a spice shaker.