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Eat like a man to look like a man.
For years now, the so-called experts have told you to avoid the foods you love. That you're supposed to ditch the weight room and jog your way to maximum fitness. And that testosterone—the hormone that makes you a man—is actually a problem for you, rather than the solution to your problems. In the meantime, American men have kept getting fatter and more frustrated. Which is why we've looked into all this, and from what we've learned, we can tell you—the know-it-alls are know-nothings.
The Testosterone Advantage Plan is about realizing your full potential as a man, and will:
-show you how nature intended you to eat.
-explain how the male body differs in its nutritional needs from the female body—especially when it comes to the proteins, carbohydrates, and fats that are not bad for you.
-give you a superior workout regimen to help you attain the muscular physique you've always wanted.
-explain how you can boost your testosterone and energy levels naturally, without supplements or quick-fix fads.
-help you tick off the long list of benefits you'll likely reap in terms of energy and enthusiasm, power and potency, confidence and charisma.
This much you know: What you've done in the past hasn't worked. Why not try it our way? You have everything to —and nothing to lose except your gut.
- Sales Rank: #683601 in Books
- Published on: 2003-01-02
- Released on: 2003-01-02
- Original language: English
- Number of items: 1
- Dimensions: 9.13" h x .90" w x 6.12" l, 1.19 pounds
- Binding: Paperback
- 312 pages
Amazon.com Review
Wide shoulders, narrow waist, thick chest, muscular arms and legs: today's male ideal physique is the same as that of ancient Greece. Aerobics and the Food Pyramid just won't yield that shape, argues Lou Schuler, certified strength-and-conditioning specialist and fitness director of Men's Health magazine. For weight loss and the Greek physique, he proposes the "T" (testosterone) plan: weightlifting and a diet of 33 percent each carbs (mostly low-glycemic-index), fat (the "good" kind), and protein; no alcohol; and minimal sweets and processed food. The book includes a meal planner, grocery list, and recipes. A 100-page, clearly illustrated weightlifting program progresses from circuit training to bodybuilding to power lifting, with both home and gym exercises.
This research-based program was tested on 16 willing, hefty guys. After nine weeks, they lost an average of 18 pounds, dropped waist inches, gained strength and energy, and improved their sex lives. The book includes before-and-after photos and quotes from the happy campers.
Schuler's man-to-man style is clear, direct, and witty ("one gorilla wearing a stringy tank in July is all it takes to leave a bench soaked in ectoplasm"). The Testosterone Advantage Plan is recommended for men willing to commit to a rigorous lifting program to achieve their ideal physique. --Joan Price
From Library Journal
If you can plow your way past the chest thumping here, you'll find that this nine-week plan for men is actually a Mediterranean diet, modified with increased animal protein and low glycemic carbohydrates on a three-meal, two-snack daily eating plan, combined with strength training. Lacking are recently revised guidelines on lower triglyceride levels, saturated fat percentages, and increased daily total fat allowances. The authors also slam programs recommending aerobics for weight loss when most, in fact, have been emphasizing strength training for many years. However, more than 100 pages of well-illustrated exercises at three levels are included, as are sample menus and shopping lists. Definitely a guy's guide, from contributors to Men's Health magazine.
Copyright 2002 Cahners Business Information, Inc.
Review
Susan M. Kleiner, R.D., Ph.D. author of Power Eating The more we learn about hormonal control of the body, the more we understand that there's almost nothing physiologically the same between men and women. The Testosterone Advantage Plan, written just for men, promotes scientifically based approaches to fat loss and muscle gain.
Most helpful customer reviews
26 of 26 people found the following review helpful.
Excellent Resource for Beginner and Advanced
By Robert A. Drensek
I just finished the book. I've been working with a trainer for over a year, and have seen great changes in physique, and some weight reduction (10 lbs). Just some background for the review. I thought the book was very good but not great, and the areas of concern have to do with the some of science of their claims (they rail against small sample sizes in the studies and their cases studies are small samples). Regardless:
The book is in three sections; first the "T" plan and why it is better than other programs or fads out their for their target audience; secondly, is the sample diet plan; finally, it is the work out plan in 3 stages.
The target audience appears very similar to the Men's Health audience. The authors are explict in that they are adressing the 35 year old male who is 20-30 lbs overweight and wants to change. The goal is a blatantly male physique, akin to the cover models of Men's Health and not that of Mr. Universe.
The authors take you through a review of the current science on nutrition and exercise. You find out pretty quickly that though there is a great deal of information, there are just as many holes and unknowns in the current body of knowledge. The authors do a pretty good job of identifing what is based on sound science, what is cutting edge and not yet supported by large clinical trials, and what is supposition and educated guess work based on anecdotal evidence and experience.
Most of the most interesting stuff is based on small sample studies or interpreted data based on studies of interest but not exclusively focused on the authors topic. The bottomline to all this is the author's position that diet fads (Atkins, low-no fat, etc) and the Agriculture Departments Food Pyramid are junk. To get in decent shape and maintain it takes a different diet ("T" Plan), coupled with overall body exercise that builds muscle (aerobics doesn't).
The authors describe their ideal diet which is similar to the mediterranean diet, 1/3 fat, 1/3 protein, 1/3 carbs. This is adjusted to accomodate the different goals of specific individuals, fat loss (authors emphasize "fat loss"), body composition change (weight maintenance with fat loss), weight/muscle mass gain.
The authors give you the tools to determine the ideal daily caloric intake based on their best guess of the ideal protein intake. The focus is on determining protein needs (takes protein to build muscle) and then splitting the rest between carbs and fat. The authors go through a fairly indepth review of the right kinds of fat to eat, monounsaturated. This information is then converted to grams for you to develop a diet to fit the need.
The authors give 3 sample 1 week plans as an example and recommend that you vary it by checking the labels on foods to keep the ratio of fat, protien, and carbs in the correct proportion.
The workout plan makes sense and was in line with what my trainer put me through. The assumption is a guy who hasn't worked out in a while and the plan is based on crawl before you walk before you run progression. Stage 1 is to tone up and prepare your body for the work to come. The second stage is to build strength and keep the muscles in balance. The last stage is to build strength and muscle.
Overall, the plan appears reasonable, sustainable (you won't starve, get to eat meat, and 2000-3000 calories per day over 3 meals and 2 snacks), and safe. The authors go out of their way to make sure you do the workouts safely, why go through all this and get hurt.
They do discuss supplements, generally against, aerobics vs resistance training, pro resistance, and offer what to do after 9 weeks. I'm planning on keeping my trainers workout but adjust my diet to more along the lines of authors recommendations.
P.S. - no alcohol - they don't call is a beer gut for nothing.
1 of 1 people found the following review helpful.
The Testosterone Advantage Plan
By Eric Haltom
This book was helpful in understanding nutrition. It also goes into great detail about how your body reacts to different types of food. Some would not like this plan because there is no alcohol, then on the other side of the spectrum the runners would not like this book unless you are looking for a reason not to run.
There are nutrition plans tailored to every goal, for those trying to lose weight, those trying to maintain their weight and loose body fat, and those skinny guys who need to pack on a few pounds. I am still in the middle of this program and have the goal of maintaining my weight and have. So far to be honest I haven't seen much difference yet. However, I have not been in the second stage for long. The eating plan holds true to what they claim. I have not felt hungry since Ive been on this plan, in fact I have felt full and in some cases was not able to finish my snacks or meals. As far as the food goes, it is kind of expensive (but what diet isn't). All the dinners and breakfasts need to be cooked.
If anything get the book just for the nutrition insight.
0 of 0 people found the following review helpful.
This book is not for vegetarians!
By B. Deshpande
Packs a lot of new (to me anyway!) information.
Plus points: Categorises fats into good, bad and ugly. Gives the Glycemic index for common carbs. As for the workout routines itself, I found it very easy to follow Phase 1. Havent gotten into phase 2 yet.
Minuses: Having been a life long vegetarian, I found it really challenging to eat right to gain lean muscle. Of course the premise of the book precludes any advise on eating muscle building vegetarian food. In the exercise routines, I wish they had highlighted under each type which muscle groups are targeted.
Overall a very interesting read. I am following their routines and diet (sans the meat) as much as possible. Results: I can see some changes in my body, though it may be too early to tell.
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