Goal: Burn fat, build strength, and increase natural testosterone levels—without overtraining or extreme dieting.

🗓 Weekly Plan:

✅ Daily: 10,000 steps (1hour) + 1800-2000 calorie whole foods diet + natural testosterone support supplements.
✅ 2x Per Week Strength Training: Full-body workouts focused on compound movements

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WORKOUT PLAN (2X A WEEK, FULL-BODY)

Day 1: Strength & Power

1️⃣ ANY Squats (Bodyweight-Goblet-Barbell) – 3×12
2️⃣ Push-Ups (or Bench Press) – 3×12
3️⃣ Dumbbell Rows – 3×10 per arm
4️⃣ Some kind of heavy Deadlift – 3×12
5️⃣ Plank Hold – 3×30-60 sec

Day 2: Muscle & Metabolism

1️⃣ Kettlebell Swings – 3×10
2️⃣ Overhead Shoulder Press – 3×10
3️⃣ Bodyweight Lunges – 3×12 per leg
4️⃣ Chin-Ups (or Lat Pulldown) – 3×8
5️⃣ Farmer’s Walks – 5×30 sec

OPTION FOR A THIRD DAY – REPEAT Day 1, on week two REPEAT day 2 etc.

💡 Rest 60-90 sec between sets. Prioritize proper form over heavy weights.

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DAILY MOVEMENT GOAL:

• 10,000 steps per day (1 hour) – (low-intensity walking is great for fat loss & hormone health) Walk 14,000 steps is BEST. ADD a weighted sack EVEN BETTER or UPHILL is even better

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THE TESTOSTERONE-BOOSTING DIET (1800 CALORIES/DAY)

🥩 Protein: ORGAN MEATS ARE BEST! Lean meats, eggs, wild fish, Greek yogurt
🥑 Healthy Fats: Avocados, olive oil, nuts, grass-fed butter
🍠 Carbs: Sweet potatoes, jasmine white rice, berries, oats
🥦 Micronutrients: Leafy greens, cruciferous veggies (broccoli, kale, Brussels sprouts)

❌ Avoid: Seed oils, processed sugar, alcohol, soy, and highly processed foods

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NATURAL TESTOSTERONE-BOOSTING SUPPLEMENTS

🔥 Zinc & Magnesium (ZMA) – Supports deep sleep & testosterone
🔥 Vitamin D3 + K2 – Essential for testosterone & immune health
🔥 Boron – Helps free up bound testosterone
🔥 Creatine Monohydrate – Supports strength, muscle, and energy

💡 Bonus: Get 6-8 hours of sleep per night, manage stress, and get sunlight daily to optimize testosterone.

WHO THIS PROGRAM IS FOR:

✅ Men who want sustainable fat loss without extreme workouts
✅ Men who want to increase testosterone naturally
✅ Busy men who need minimal workouts for max results

This is simple, effective, and repeatable—exactly what men need to burn fat, feel stronger, and boost testosterone without wasting time.

💪 Want a customized version of this program, OR my secret supplement stack? DM me “MANPOWER” and I’ll help you personally!