Fuel your body. Fuel your growth.

  1. Protein → builds/repairs muscle. Sources: meat, fish, eggs, dairy, legumes.

  2. Carbohydrates → main energy source for training + recovery. Sources: rice, oats, potatoes, fruit.

  3. Fats → crucial for hormones (especially testosterone). Sources: eggs, avocado, nuts, olive oil, red meat.

  4. Micronutrients → zinc, magnesium, vitamin D = testosterone + energy.

Nutrition Basics

What you eat fuels every part of your growth — from muscle and strength to energy, focus, and testosterone. For young men, the right diet doesn’t just change your body, it changes how you feel and perform every day. By learning the basics of protein, carbs, and fats — and eating in line with your goals, whether that’s bulking, cutting, or maintaining — you give yourself the foundation to build strength, boost vitality, and stay at your best

To find out how many calories you should be eating for your goal, use this calorie calculator:
Calorie Calculator

Eating for your goal

Bulking (calorie surplus)

  • Goal: muscle growth

  • Eat slightly above maintenance calories (+200-400 calories/day)

  • Focus on protien + carbs

Cutting (calorie deficit)

  • Goal: fat loss while preserving muscle

  • Eat slightly below maintenance (-300-500 calories/day)

  • Keep protein high

Lean bulk

  • Goal: slow muscle growth with minimal fat gain

  • Eat just above or at maintenance calories with high protein intake

Maintenance

  • Goal: maintain current body weight + performance

  • Balanced intake

  1. Eggs (cholesterol supports hormone production).

  2. Red Meat (zinc, protein, creatine).

  3. Avocado (healthy fats).

  4. Salmon & Fatty Fish (omega-3s).

  5. Olive Oil (healthy fats, anti-inflammatory).

  6. Nuts & Seeds (magnesium, zinc, good fats).

  7. Leafy Greens (micronutrients like magnesium).

  8. Oats (slow-digesting carbs + minerals).

Foods to max out your testosterone

Influencers & creators for high-protein, testosterone-friendly meals

1. Joseph Abell (@thejosephabell)

Creates high-protein, low-effort recipes, ideal for anyone seeking simple but nourishing meals that support muscle, performance, and hormonal health
verywellhealth.com+15instagram.com+15grocerslist.com+15

2. Joe Wicks (The Body Coach)

Known for his “Lean in 15” series of quick, muscle-supportive meal recipes. His content often blends fitness and nutrition, with high-protein meals that are fast and accessible—even if not always hormonally-targeted, they’re practical and performance-rich
en.wikipedia.org

3. James Smith (Fitness Influencer & Author)

British personal trainer with a direct and no‑BS approach. Though focused more on training, his broader content includes sensible nourishment advice, often geared toward life-strengthening habits that boost performance and vitality
en.wikipedia.org

4. David Laid

Fitness influencer known for transformation content. While not specifically focused on testosterone meals, he emphasizes balanced nutrition and protein-rich meal construction within his empowering content for young guys building strength

Quick takeaways

  1. Eat enough protein (aim for ~1.6–2.2g/kg bodyweight).

  2. Don’t fear healthy fats — they fuel your hormones.

  3. Use carbs to power your training, not junk food binges.

  4. Stay consistent — nutrition builds your foundation.