Testosterone Advantage Plan notes

I just calculated what I need to eat according to the testosterone advantage plan:
1. Your weight in pounds: 135
2. Your basic calorie needs (line 1 X 11): 1485
3. Your metabolic factor (sedentary/moderate/active aged under 30: 30%/40%/50%, 30-40: 25%/35%/45%, 40+: 20%/30%/40%) X line 2: 519.75
4. Your maintenance diet (line 2 + 3): 2004.75

Subtract 1,000 calories/day to lose 2 pounds a week, add 500 calories/day to add a pound of muscle a week.

I need to eat .91g protein per pound of weight: 123g

Each gram of protein has about 4 calories, so that’s 492 calories of protein.

(2004.75 – 492)/2 = 756 calories of fat and carbs.

A gram of fat has 9 calories: 756 cal / 9 = 85g fat
A gram of carbs has 4 calories: 756 cal / 4 = 190g carbs

So, to maintain my 135 pound, 2,000 cal/day body while building muscle, removing the little fat I have, and increasing testosterone:
123g protein
85g fat
190g carbs

Drink lots of water.

Consume monounsaturated fats (olive/canola oils, macadamia nuts), polyunsaturated fats such as omega-3 (fish) and omega-6 (plants). Saturated fats are not as good but still provide some benefits. Avoid trans fats.

Protein:
Best: dairy (especially cottage cheese), eggs, beef, pork, poultry, fish, oats, nuts, soy protein.
Next best: beans, seeds, cornmeal
Worst: white or wheat bread, peas, rice, potatoes, pasta, gelatin

The carbs section has too much information to fit here. In general low-glycemic foods (fruits, veggies, legumes) are better than high-glycemic foods (most processed carbs, bread, cereal). Surprisingly pasta has a low glycemic index. Fructose (fruit sugar) has a lower GI than sucrose (table sugar). Eat high GI food only after workout.

Eat breakfast, snack before each workout, eat immediately after a workout.

Do strength training and vary it so the body doesn’t get efficient at a particular activity.