Mojo Mastery | Leaner, Harder & Higher Free T
These next 30 days are going to be a blast. We are going to fix your body from
the inside out. Over these next 30 days, you are going to become leaner,
stronger, and harder. We are going to reduce estrogen, power up your total
testosterone, and increase your free testosterone.
The result will be breathtaking. You’re going to have more energy, more ambition,
sleep better, look better, feel more powerful and attractive, and increase your
masculine presence.
Men today are not the same. Men’s testosterone levels have dropped 30-40% in
the last 4 decades. Each and every year, men's T levels are falling. We will get
into the exact reasons for this breakdown of masculine hormonal output soon.
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Of course, there’s a subset of men who are going against the grain. They are
taking the correct steps and actions to feel absolutely invincible naturally. I’m
going to share these steps with you.
You see, I believe most men have the brakes on their own testosterone
production. When you remove the hand break and take the correct steps, your
body's testosterone production ramps up very quickly. Hence the 30 day
challenge to master your mojo.
This is when gaining muscle, losing fat, and building a chiseled and proportionate
physique becomes almost effortless. If your free T levels are not optimized, it is
near impossible to build a great physique naturally.
I’ve taken the correct steps to get my Free T to the absolute top of the natural
range (22-25ng/dl). I’m going to share the exact steps with you!
Benefits of Optimizing Free T
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When you optimize your free T, you increase your ambition and drive, leadership
knack, and dopamine system and support your ability to percolate to the top.
Optimizing your free T is one of the best things you can do for a better life.
You wake up to build the life of your dreams.
Your confidence doubles, your work ethic improves and your sex/dating life
transforms. Men with higher free T have an unfair advantage. I’m going to unlock
that advantage for you.
But first of all, don’t be alarmed if you feel like your life is going the wrong way.
If you feel like the currents are moving against you. When your own T production
is down, life becomes fkn hard. Achieving your goals feels like pulling teeth. It is
almost as if you are hardwired to struggle and just float along.
When your T production is down, separating from the pack becomes near
impossible. Your own biology will not allow it. You will not have the desire and
drive to go after the most beautiful women.
You will not have the drive and confidence to go for the highest-paying jobs or
compete for maximum success. You will not have the confidence and drive to
build the life of your dreams and get into awe-inspiring shape.
This is also why when men reach their 50’s and beyond, they often lose their
edge.
The natural drop in testosterone from age and the exaggerated drop in
testosterone for many other reasons - causes them to lose their drive and desire
to stay at the top of their game.
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Men Are Fatter Today
Men these days are sporting higher body fats than ever before. In fact, men’s
waistlines have grown over the last few decades. Your waistline and testosterone
output is inversely correlated. The bigger your waistline, the less testosterone
you produce.
You see, excess body fat increases estrogen production and lowers testosterone
substantially.
Furthermore, if body fat becomes too high, you can develop hypogonadism whereby your body can’t produce enough testosterone for basic health.
Having a taut waist is extremely important to achieve a lean physique. The ideal
waistline in men is about 0.45x your height. If you’re 6’0 tall you want to strive for
a 32.5” waist. This should be measured around your bellybutton first thing in the
morning. If your waist is above 50% of your height, testosterone levels will
plummet substantially.
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In the 30 day challenge, I’ll show you exactly how to melt off excess body fat with
ease. For now, just understand the importance of a lean body for health.
Resources:
NIH Study of Obesity Impact on T
Men Are Weaker Today
Men are weaker today than they were three decades ago. In fact, grip strength is
a decent predictor of overall strength, and grip strength has dropped quite
substantially.
Men are not as strong as they used to be. I believe training for strength gives
your body a reason to increase total testosterone and unlock more free
testosterone. In fact, lifting heavy free weights has been shown to increase free
testosterone substantially.
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To maximize testosterone production, it is important to become strong. You want
to perform 2-3 very intense strength workouts per week. And you want to build up
to some serious lifts. I’m talking about 80 lbs weighted chin-ups and shoulder
presses with 80 lbs dumbbells and heavier.
Being lean and strong is key to maximizing your hormonal output. When your
free T is optimized, it becomes even easier to support a stronger, leaner, harder
body.
Resources:
PubMed Study on Free Weights
Poor Sleep Quality
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Sleep quality is one of the most important keys for maintaining optimal
testosterone production. In fact, poor sleep can drop your body's testosterone
production by 10-15%. Considering that most male’s T levels drop 1% per year
after 30, this is effectively aging you 10-15 years.
What’s more, poor sleep quality reduces your vigor, energy, willpower and even
your ability to gain muscle and lose fat. In fact, a single night of sleep deprivation
can induce anabolic resistance and a catabolic (breakdown) environment and
reduce testosterone by 25%.
Getting high-quality sleep every night is absolutely paramount.
This means 8 hours of quality sleep. I recommend using black-out blinds (any
light that comes through will disrupt REM sleep, this includes street lamps or any
lights from electronics in your room). I even keep my phone in a different room
when I sleep.
As well, I recommend sleeping at 62-68f. Your body needs to cool down to
properly produce melatonin. I recommend sleeping naked with high-quality
natural sheets (cotton/bamboo, not synthetic fibers). Alcohol/weed in the evening
disrupts quality REM sleep.
Getting your sleep dialed is one of the best things you can do for your overall
health, performance, and testosterone production. Quality sleep even supports
your greatest gene expression.
A great exercise to do to improve sleep is known as box breathing.
Breathe 4 seconds in through the nose, pause for 4 seconds, exhale through the
mouth for 4 seconds and pause for 4 seconds. Do this 10x. This will help you
relax immensely and shift into an optimal state for sleeping.
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Nutrition Quality is Down
Compared to the 1970s, humans today are eating more calories and less quality
food. We're eating more grains and vegetable oils than ever before. Yet we're
eating less meat and fruit and vegetables.
In fact, half of our calories come from just two food groups - flour/grains and oils.
Most of the oils are soybean, corn, and canola oils used as ingredients or for
cooking.
Cooking with or using vegetable oils has been shown to decrease testosterone
levels in males.
These oils are high in polyunsaturated fatty acids that can reduce testosterone.
This is because fatty acids are prone to oxidation, which can damage the cell's
ability to produce testosterone.
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I recommend utilizing extra virgin olive oil, grass-fed butter, or coconut oil for
cooking. In fact, extra virgin olive oil has been shown to support testosterone
levels.
Furthermore, we are also eating less meat and fruit, and vegetables than we
used to. Of the meat, we are also consuming less beef and more chicken.
I believe steak is a superfood.
The nutritional density is insane. Lean beef is very high in protein, iron, zinc,
selenium, and b vitamins. Steak is also very high in beneficial nutrients like
carnitine, choline, and creatine, that are hard to come by. My favorite cuts of beef
are leaner cuts like flank, skirt, striploin, and filet. As well as 93% lean ground
beef.
Now interestingly enough, our sugar consumption is down about 20% compared
to 1999. In 1999, our testosterone levels were 25% higher than they are today.
But we are consuming more corn-based sugars - like high fructose corn syrup.
I recommend avoiding high fructose corn syrup.
It has been shown to raise CRP, which is linked to inflammation. Real added
sugar has both glucose and fructose, this is much easier for your body to
process. Getting unnaturally high amounts of fructose is stressful on the liver.
In the 30 day challenge, I’ll provide the ideal eating plan to support sky-high
testosterone levels.
I’ll ensure it is absolutely enjoyable too.
Resources:
Pubmed Olive Oil Study
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Lack of Sunlight & Vitamin D
Vitamin D and testosterone output are linked. If you are not getting sufficient
vitamin D effectively the brakes are put on your own testosterone production.
If you can’t get moderate natural sun exposure, I recommend supplementing with
5000 IU’s of vitamin D daily. This is one of the best steps you can take to support
health and improve testosterone production.
I like to opt for a Vitamin D + K supplement.
Resources:
PubMed Vitamin D Study
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Men Are Exposed to Estrogen and Hormone Disruptors
Men are exposed to a high amount of estrogens and endocrine disruptors on a
daily basis. Scented products - body wash, laundry detergent, cologne, hair
products, deodorant, shaving creams, facial products, highly toxic sunscreens…
The list goes on. Multiple times per day, men are putting endocrine disruptors
onto their skin to be easily absorbed into their bloodstream.
These endocrine disruptors can halt your body's own testosterone production.
I recommend using an all-natural deodorant, soap, and shampoo/conditioner.
Skip the cologne and fragrance. And always go for unscented detergents. When
you are in peak health and stay clean - your natural scent will be the most
attractive.
As well, when you build up higher amounts of free Testosterone, your natural
scent will be intoxicating to the opposite sex.
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Foods that Reduce Testosterone
Flax, Mint, Nuts, Green Tea, Licorice, Soy Milk and dairy are all know to be anti
androgenic which means the can block testosterone production. Flax seeds are
high in a compound called lignan that reduces testosterones in males. Mint has
been thought to be anti androgenic for many years. It reduces the levels of free
testosterone in the blood. Licorice has phytoestrogens and can reduce
testosterone. Soy products are estrogenic and can reduce testosterone levels in
men.
Green tea may have anti-androgen effects as it contains epigallocatechin, which
inhibits the conversion of testosterone to DHT. Nuts such as almonds, walnuts
have high levels of phytosterols.
This compound can suppress testosterone synthesis. As well, nuts are high in
polyunsaturated fatty acids that can further reduce T levels.
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Commercial milk is very high in estrogen and prolactin and has been shown to
slow down testosterone production in men after drinking.
Resources:
NIH on Anti-Androgens
PubMed Study on Estrogen Exposure
Phone in Pocket
The more time your phone is in your pocket, the lower your testosterone levels
are. The testes are extremely vulnerable to the effects of cell phone radiation. I
recommend not keeping your phone in your pocket unless you put it on airplane
mode.
Resources:
NIH Study on Radiation Impact on T
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Marijuana
Weed suppresses testosterone levels for at-least 24 hours. As well, weed also
blunts the dopamine (motivation) pathway. A strong high functioning dopamine
system and testosterone is linked.
I recommend keeping weed to an absolute minimum.
If you’re a daily user, your testosterone production is literally suppressed
nonstop. As well, your motivation and dopamine system becomes blunted.
Resources:
PubMed Study - Impact of Weed on T
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Synthetic Underwear
Synthetic fabrics have endocrine disrupting chemicals. Wearing these fabrics
snugged tightly against your family jewels is a recipe for disaster. In fact, some
research shows that wearing synthetic fabrics like polyester has an almost
contraceptive effect - reducing sperm quality dramatically.
It’s also important to wear loose fitting boxers - as opposed to tight boxers. This
is because the testicles must stay cool to perform optimally.
Resources:
Science Daily Study
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Tap Water
The quality of the water you pour down your throat everyday matters.
Even our tap water can disrupt hormonal output and testosterone production. Our
own tap water is loaded with endocrine disrupting chemicals. Tap water is loaded
with disinfection by-products, fluorinated compounds, BPA, phthalates, pesticides
and natural and synthetic estrogens. Exposure to these compounds is associated
with adverse health and reproductive outcomes in animals and humans.
I like to drink Flow water or Evian (which uses BPA free bottles) and sparkling
water from glass bottles. But there’s also a bunch of companies that can deliver
great quality water to your house at affordable prices. Cedar springs is one for
example.
Resources
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NIH on Endocrine Disrupters
Alcohol, Binge Drinking & Beers
Interestingly enough, a low dose of alcohol has been shown to increase
testosterone levels - https://pubmed.ncbi.nlm.nih.gov/12711931/. 2-3 drinks of
alcohol 2x per week is fine.
Now this study shows that drinking 3 beers per day dropped testosterone about
6-7%. https://pubmed.ncbi.nlm.nih.gov/15166654/ … Now beer is not the ideal
alcohol because it is high in an estrogenic compound called hops. As well,
drinking alcohol every night can really mess with sleep quality. I speculate there
would be little to no drop if it was only 2-3x per week and with a different form of
alcohol like liquor or red wine.
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That said, heavy drinking can plummet testosterone levels quite dramatically.
Alcohol can interfere with the Leydig cells, which produce testosterone. Further,
alcohol can decrease the production of precursor hormones like luteinizing
hormone and follicle-stimulating hormone.
Resources:
Moderate Alcohol Consumption
Alcohol’s Effects on Male Reproduction
New Sedentary Lifestyle
A sedentary, inactive lifestyle is linked with lower levels of testosterone and
impaired sperm quality. In fact, these days, people are spending more time sitting
and watching TV than ever before.
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Interestingly enough, too much sitting can even support erectile dysfunction as
sitting can cut off proper blood flow to the groin. Prolonged sitting obstructs blood
flow to the genitals.
Now doing 2-3 intense lifting sessions per week is not enough to combat this.
One must also walk. I recommend getting 10,000 steps daily. In fact, our hunter
gatherer ancestors were known to walk 16,000 to 17,000 steps per day!
Resources:
PubMed Sedentary Lifestyle Study
Chronic Stress
Human beings are by design meant to handle short term acute stress. What we
are not designed for is chronic low level stress. A chronic build up of cumulative
stress can be very problematic. This also can become a vicious cycle as
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testosterone can help you handle and regulate stress. But when testosterone
drops it can be harder and harder.
Learning how to handle stress is absolutely paramount. Journaling and morning
meditation can be very valuable. As well, deep breathing can also be great to get
inside your body and become present. I recommend everyone go through the
Power of Now audiobook. This teaches you to become immersed in the present
moment and not be controlled by your past or worried for the future. As well,
mastering your perception is key. You must view yourself as a winner. In fact,
winning raises testosterone and losing drops your testosterone. You must walk
through life with absolute confidence.
Resources:
PubMed Study on Stress Impact on T
Action Steps You Can Take
Now that we have a clear idea on all the brakes that are halting your testosterone
production - let’s get into the positive steps to take.
Now, with that said, I do not want to stress you out with all of the issues
disrupting your testosterone production. You must choose your own level of
involvement. The main key is that you release the brakes on some of these
mechanisms. As well, that you start to take positive steps.
If you get more steps in daily (walking, lift two times per week, eat more steak,
cut back on vegetable oils and switch to natural products - that is freaking
awesome.
Again, you choose your own level of involvement.
I try my best to adhere to all of those, but I’m not perfect. The point is you can get
insane results without being neurotic or perfect. This is especially the case if you
include a few key supplements.
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Short Daily Fast
I recommend performing a short daily fast. This is a great way to keep your
calories lower effortlessly and support a lean body.
As well, while short term fasting doesn't seem to affect testosterone - fasting can
raise growth hormone levels substantially. Growth hormone helps preserve
muscle protein and shift fuel metabolism to fat burning.
I recommend fasting for the first 4-6 hours of the day. If you wake up at 8am, fast
until 12-2pm. During the fast drink water, sparkling water and black coffee or
even pre workout.
I recommend waiting 60-90 minutes before having caffeine - this will provide
longer lasting energy and better appetite suppression.
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I also recommend eating a smaller first meal and a larger dinner and saving
some calories for a late night snack. I find this strategy works the best to adhere
to. It makes slicing off body fat effortless.
Resources:
PubMed Study- Fasting and Hormones
Sleep
For sleep you want to get 8 hours of quality sleep per night. Black out set up (no
light streaming in). I recommend investing in a pair of blue light blocking glasses
to wear.
Blue light, especially at night, from your devices disrupts circadian rhythm and
melatonin production.
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I also recommend sleeping at a cooler temperature 62-68 degrees F.
Your body needs to cool down to properly produce melatonin. Keep caffeine
intake modulated (same dose daily) and earlier in the day. Some journaling at
night can help decompress you.
I also like to do box breathing.
4 second inhale through the nose, 4 second pause, 4 second exhale through the
mouth and 4 second pause. I’ll do this 10x. This helps reduce stress, lower brain
waves, drop cortisol and put you into a better state to fall asleep.
This comes from the military to improve sleep quality during high-stress
environments.
As well, the magnesium, zinc, and forskohlii that’s inside kino mojo can help
improve sleep quality. Especially the magnesium.
You can also do weighted blankets that seem to help with sleep quality. These
are the strategies I’ve found most effective.
Try to limit electronics in the late evening. It’s better to spend time with a friend or
significant other than glued to your TV.
As well, how you start your day sets the stage for a good night's rest. I
recommend getting outside soon after you wake up.
Natural sunlight exposure will help set your circadian rhythm. If you can get
outside for 10-15 minutes before work and at lunch that will help mood and sleep
quality immensely.
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Walking
Getting 10k steps is a great practice for overall health, leanness and can even
support higher testosterone levels.
In fact, getting very low steps (sub 4000) is more correlated with being
hyogonadal (not being able to produce enough testosterone).
Resources:
PubMed Study on Walking
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Sprinting
Intense brief sprints are a great way to elevate testosterone. My favorite strategy
is to perform a handful of 50-60 yard sprints.
I’ll perform the first 3 sprints at an easy but progressively faster pace.
And the next 3 sprints at 80-90% intensity. I don’t like to go all out as injury risk is
higher.
Resources:
PubMed Study on Sprinting Benefits
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Heavy Lifts
Heavy lifting is great for boosting testosterone levels.
There’s also some research showing that lifting free weights (dumbbells and
barbells) to be superior for increasing free testosterone than machines.
https://pubmed.ncbi.nlm.nih.gov/32358310/
I recommend doing most of your training with free weights. Some supplemental
machine exercises are totally fine to do. Two to three intense lifting sessions per
week is perfect. To maximize muscle growth and strength gains, your body
requires sufficient rest. Each session should be designed with a purpose - to get
1-2% stronger. To hit personal records.
I believe that the biggest increase in free testosterone comes from this training
style. When you track your lifts and push to either add a rep or add 5 lbs to the
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bar! Once you build up the reps, you want to add weight to the bar and drop the
reps down. Rinse and repeat.
My favorite exercises are incline bench, overhead press, weighted chin-ups,
Bulgarian split squats, and Romanian deadlifts. These elevate testosterone and
produce a proportionate strong physique.
Natural Products
For shampoo/conditioner I like to use Andalou Naturals or Brickell
For deodorant I like to use MAGSOL (hunter smells amazing)
For Toothpaste Green beaver or Remin is Great
Laundry Detergent (7th generation unscented is great)
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Meditation
Meditation is a great way to reduce stress and teach yourself to become present
and enjoy a higher quality of life. Excessive chronic stress can inhibit your
testosterone production. Learning how to become present and tolerate stress is a
key strategy to maximize your body's ability to produce testosterone.
My favorite meditation strategy is to listen to Practicing Power of Now for 20
minutes each morning. I listen with absolute focus. It’s a form of meditation. You
learn how to become truly present and gain control of your mind. You learn how
to cut the ties from negative thoughts and free yourself to become the person you
want to be.
Another great strategy I find that goes hand in hand is journaling. Journal out
your thoughts, emotions, and stresses. Do a brain dump and get everything on
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your mind out on paper or on a google note or Evernote. From there, start to
make some decisions and plans and action steps. This is a very underrated tool
that many successful people do and can help lower stress.
Strong Mindset
I wanted to finish with the most important last. Having the correct mental frame
and perception is key. Most people go through life with a negative mindset and
losing mental frame. When you win, Testosterone spikes, and when you lose
testosterone drops.
You must create a winning mindset. You are a winner. There is nothing bad that
can happen by waking up and telling yourself that you are the fkn man.
You must be thrilled to be you and set goals and work hard and give yourself a
pat on the back when you make progress and hit goals. After losing 5 lbs do not
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tell yourself you still have so long to go. Get excited, you are becoming leaner,
stronger, and sexier. Enjoy it! Soak it in. This mindset will support top-tier
dopamine signaling and better testosterone signaling.
You must tell yourself you’re the fkn man! Get hyped up to build the life of your
dreams. Get hyped up to smash the gym and take care of your body. Get hyped
up to go after the women and life of your dreams.
High Quality Foods
I recommend building your diet off of animal protein - striploin, flank, extra lean
ground beef, chicken, turkey, salmon, eggs… carbs - potatoes, sweet potatoes,
white rice, fruits, veggies and some added fats - olive oil, butter, coconut oil,
avocadoes. This should be 80% of your diet.
If you want to fit in some cookies, chocolate or ice-cream or your favorite foods,
you can too. I like to save some desserts for my late night stack. My go to right
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now is either chocolate or cookies. I’m only human! Also raw honey seems to
support testosterone levels as it is high in boron and raises the precursor to
testosterone luteinizing hormone. Broccoli/cauliflower, onions, garlic and ginger
seem to be great too.
Typically I’ll fast for the first 4-5 hours of the day. Morning through 1pm - Fasting,
black coffee, kino octane, sparkling water
Meal #1 - Fruits & 4 Egg Omelet (toast optional)
Dinner - Steak or Lean Meat, Broccoli, Crispy Potatoes (cooked in butter or olive
oil)
Late Night Dessert - 500 calories of chocolate & Collagen Protein & 1tsp honey
High-Quality Water
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I recommend drinking high-quality water. Tap water is loaded with
endocrine-disrupting chemicals. A filter can be a positive step. You can also get
high-quality water delivered to your home from glass bottles. Cedar Springs is a
good example of this.
Black Coffee / Caffeine
Coffee/caffeine seems to have a positive effect on testosterone. As well, it can
reduce estrogen levels. Caffeine can act as an aromatase inhibitor. This helps
reduce estrogen synthesis. Specifically, caffeine before training seems to best
boost testosterone.
I recommend having 200-300mg of caffeine daily. This seems to offer clear
benefits without the downsides of too much caffeine. I typically will have a kino
octane earlier in the day to boost my energy, focus and dopamine signaling and
then a cup of coffee a couple hours later or before I train. I’ve found 300mg of
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caffeine daily to be the sweet spot. If you have too much caffeine, it can cause a
moderate increase in cortisol and negatively impact sleep.
Resources:
PubMed Study-Caffeine Impact on T
Calories
To support fat loss, I recommend eating 300-400 calories below maintenance. To
support muscle gain, I recommend eating 200 calories above maintenance. A
simple calculation for fat loss is to eat 13 calories per pound of goal bodyweight.
For muscle gain 16 calories per pound of goal bodyweight (no more than 10
pounds above current weight).
If you go too low in calories, you will experience a drop in testosterone. If you go
too high in calories, you will experience plenty of fat gain. Therefore you want to
find the sweet spot. This tends to be 13 cals per pound of goal bodyweight for fat
loss and 16 per pound of goal bodyweight for muscle gain. That said, this is
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purely a starting point. For fat loss you want to lose about 0.75-1 lbs per week.
For muscle you want to gain about 0.5 lbs per week. You can adjust calories as
necessary. If you are losing weight too slow (cut 200 cals), too fast (add 200
cals). Gaining weight too slow on a lean bulk (add 200 cals), gaining weight too
fast (cut 200 cals). Now if you simply want to maintain your weight you can eat
about 14-15 cals per pound of bodyweight. If you’re 180 lbs that’s about
2600-2800 calories per day.
You don’t have to track these calories exactly. Just focus on hitting the correct
amount of calories and hitting your protein and getting a balance of fats and
carbs. This is easily accomplished by eating plenty of lean meat, fruits, veggies,
eggs, potatoes and using some butter, olive oil/coconut oil. And fitting in some
treats. No need to shy away from carbs or fats.
Macros
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I recommend getting 25% calories from protein and 35% from fat, and 40% from
carbs. This is a perfect balance of macronutrients to support hormonal output.
For lean bulking, since calories are higher, you can do 20-25% protein, 30-35%
fat, and 45% carbs. You don’t have to hit this number exactly, just be in the
ballpark. Focus on eating plenty of lean protein, fruits, some rice/potatoes and
don’t shy away from fat.
It’s important to state that all macronutrients are important in testosterone
production. Going too low in carbs suppresses testosterone and raises cortisol.
Getting too little fat also drops testosterone. The key is balance. Plenty of lean
protein, carbs, and some fats. Just like ol grandma’s cooking.
Vitamin D
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Vitamin D is key in testosterone production. Low vitamin d is correlated with
lower testosterone levels. I recommend 5000 IU’s of vitamin d + k per day. The
other option is to get natural sunlight a few times per week for 20-30 minutes.
Resources:
PubMed Vitamin D Study
Zinc, Magnesium, Boron, Tongkat Ali, Forskohlii
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The minerals and herbs most powerful in helping to increase total testosterone,
reduce estrogen and free up more bound-up testosterone are - Zinc, Magnesium,
Boron, Tongkat Ali & Forskohlii. You can learn about them all here (they are
inside kino mojo). http://kinobody.com/mojo
In fact, we are seeing 100-200+ point increases in total testosterone with just this
supplement alone and 30-50%+ increases in free testosterone from just mojo
alone.
The Mojo Mastery Lifting Program
This is the lifting program to support and carve out a movie star worthy physique.
Build round shoulders, plate of armor chest, wide detailed back, powerful arms,
and athletic strong legs. This routine will also ramp up athleticism and
testosterone production and increase free testosterone.
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The key movements we’ll be utilizing in this program are Incline DB Bench Press,
DB Shoulder Press, Weighted Chin-ups, Bulgarian Split Squats and Romanian
Deadlifts. As you become stronger on these key exercises, your physique will
transform. You’ll also have a weekly sprint workout to do once per week.
NOTES
RPT = Reverse Pyramid Training. After performing lighter warm-up sets, perform your heaviest
set first. Rest 3 minutes and drop the weight 10-15% for the second set. Perform 2-3 warm-up
sets of 4-6 reps before doing the first heavy set.
Build up to a tough set means starting light and performing progressively heavier sets. If it’s 4
sets of 6-8 reps, then build up to a heavy set of 6-8 reps for the 4th set. Example 40’s for 8, 50’s
for 8, 60’s for 8 and 70’s for 6. Rest 2-3 minutes between sets.
Rest-Pause = perform a set of 12-15 reps, then rest 10-15 seconds and perform 4-6 reps, rest
10-15s and perform 4-6 reps, rest 10-15s and perform 4-6 reps. Same weight the whole time.
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If you can’t perform weighted chin-ups just perform 4 sets of 3-8 reps of chin-ups. Once you can
do 4 sets of 8 reps, start to add weight to your first set. If you can’t perform at-least 3 chin-ups,
you can perform the lat pulldown exercise.
Workout 1 (Monday)
Incline DB Bench: 2 sets - 6-8, 8-10 (RPT)
Machine Chest Press or Weighted Push-ups: 4 sets of 8-10 (45-60s rest)
Incline DB Curls: 4 sets of 6-8 reps (45-60s rest)
Machine Rows: 2 sets of 10-15 (90s rest)
Bent Over Flyes: 2 sets of 10-15 (90s rest)
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Workout 2 (Wednesday)
Bulgarian Split Squats: 4 sets of 6-8 (build up to tough set)
Romanian Deadlifts: 4 sets of 10-15 (build up to tough set)
Leg Extensions: 4 sets of 10-15 (45-60s rest)
Farmers Shrugs: 30 reps + 10, 10, 10 (rest pause)
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Workout 3 (Friday)
DB Shoulder Press: 6-8, 8-10 (RPT)
Weighted Hammer Chins: 6, 8 reps (RPT)
DB Triceps Extensions: 4 sets of 8-10 (45-60s rest)
Lateral Raises: 12-15 + 4-6, 4-6, 4-6 (rest pause)
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Saturday Sprints or Hill Sprints (Optional)
Sprinting is one of the best ways to boost testosterone and increase athletic power. A
once-per-week sprint workout is absolutely perfect. One day you’ll be building your lower-body
with weights, and one day per week, you’ll be increasing speed and power with sprinting.
I recommend finding a field or track to perform your sprints on.
Good footwear is required. I like to start with a 15-20 minute brisk walk to warm up. You can
even throw in some light jogging by walking for 2 minutes and then jogging for a minute.
The first four sprints should be easy and progressively faster. Then you can perform four hard
sprints at 90% intensity. I like to avoid going at a full out 100% because this is where injuries
and overtaxing your central nervous system is more common.
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The ideal sprint distance is about 60 yards for flat ground and 40-50 yards for up-hill. The
distance should take at least 6-10 seconds to complete. This will have the most powerful impact
on testosterone. After each sprint, walk back to the starting point and complete again. The focus
is on speed and power.
Research shows long exhaustive cardio can actually cause a drop in free testosterone that can
take up to 72 hours to come back to normal.
Short, intense sprinting, however, is a great way to boost testosterone levels by up to 26%. I
love to perform these sprint workouts with a buddy for the competitive spirit.
8 sprints x 60 yards or 40-yard hill sprints
1 x 50% power
1 x 60% power
1 x 70% power
1 x 80% power
1 x 90% power
1 x 90% power
1 x 90% power
1 x 90% power
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MOJO Mastery Meal Plan
Eat like a king while slicing off body fat effortlessly.
Option 1 - Ground Beef & Potatoes
MEAL 1: (730 calories – 84c 29f 40p)
● 4 eggs (boiled)
● 4 slices of bread (260 calories)
● 16g peanut butter
● 100g banana
MEAL 2: (1250 calories 80c 54f 107p)
● 454g extra lean ground beef (raw) (9g of fat, 20g of protein per 100g raw meat)
● 400g of russet potatoes (raw)
● 1 tbsp of olive oil
● 200g steamed broccoli
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MEAL 3/DESSERT: (400 calories – 40c 23f 8p)
● 75g of chocolate bar (Organic Milk)
TOTAL: 2386 CALORIES – 200c 107f 154p
INSTRUCTIONS
● Start by pre-heating the oven to 450 degrees F.
● Next, wash and cut the potatoes into small wedges and place them into a
medium size bowl.
● Next, toss in some salt, black pepper, garlic powder and 1 tbsp of oil.
● Place them on a baking sheet and cook the for 40 minutes, rotating them after 20
minutes.
● Season the meat with salt & black pepper.
● Cook the meat on a skillet set to medium-high for 10-15 minutes. Break up the
beef using a spatula and continue tossing until cooked.
● Add the broccoli to the same pan to cook or steam in the microwave for 8
minutes. I place the broccoli in a small bowl with ¼ cup of water then in the
microwave.
Grocery list:
● 1lb of extra lean ground beef (91/9 or leaner)
● 3-4 medium size Russet potatoes
● Olive oil
● Salt & pepper
● Garlic powder
● Head of broccoli
Option 2 - Flank Steak & Sweet Potato
MEAL 1: (600 calories – 74c 14f 46p)
● 250g 2% Greek yogurt
● 1 scoop Kino Collagen
● 50g Fresh Raspberries
● 30g of Pure honey
● 50g of Granola
MEAL 2: (1350 calories – 115c 50f 109p)
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● 16oz of Flank steak (raw) (5 grams of fat and 20 protein per 3.5oz/100g of raw
steak)
● 500g of Sweet potato (raw)
● 300g steamed broccoli
● 3 tsp of coconut oil (to cook the steak with)
● 15g of butter (for the sweet potato)
Snack: (450 calories – 69c 22f 5p)
● 1 Classic Magnum Ice cream bar (240 calories)
● Fruit bowl (200g or raspberries, 200g of pineapple)
TOTAL: 2398 CALORIES – 258c 83f 160p
INSTRUCTIONS
● Start by cutting the sweet potato in half (long ways), then placing it faced down
on a plate covered with a damp paper towel.
● Microwave for 10 minutes, then carefully remove the skin and mash the inside
using a fork.
● Season the potato with salt and pepper then, add the butter.
● For the steak, remove it from the fridge 30 minutes before cooking to let reach
room temperature.
● Pat the steak down dry using some paper towel to remove any moisture. Cut the
steak into 1-inch cubes then season well with salt and pepper then toss in the
melted coconut oil. Mix well.
● Cook the steak on a well heated skillet until your desired doneness, 8 minutes is
my preference. Then let rest for 5-8 minutes on the cutting board.
● Enjoy this meal with some steamed Veggies.
Grocery list:
● 1 medium size sweet potato
● Butter
● 1 Flank steak
● Salt & pepper
● Coconut oil
● Veggies of choice
Option 3 - Sweet BBQ Chicken & Rice
MEAL 1: (555 calories – 62c 27f 25p) (Avocado toast with eggs & bacon)
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●
●
●
●
●
1 English Muffin (120 calories)
60g Avocado
2 eggs
2 slices of turkey bacon
200g of fresh blueberries
MEAL 2: (1355 calories 155c 32f 111p
● 400g boneless/skinless chicken breast (raw weight)
● 350g of White rice (cooked weight)
● 3 tsp melted coconut oil
● 80g of avocado
● 50g of honey
● 6 tbsp of Franks Buffalo Wings sauce (24 calories)
MEAL 3: (500 calories – 43c 26f 28p) (cheese Quesadillas)
● 4 Corn Tortillas (200 calories)
● 80g of light Mozzarella cheese
● 3 tsp of coconut oil
TOTAL: 2410 CALORIES – 260c 85f 164p
INSTRUCTIONS
● Slice the chicken into bite size pieces, then season with salt, pepper, smoked
paprika and garlic powder
● Pop into a pan with 2 tsp of melted coconut oil and fry until the chicken is fully
cooked and set aside.
● Mix the Honey and BBQ sauce together then toss with the chicken.
● Enjoy this recipe with 350g of cooked white rice mixed with 1 tsp of coconut oil.
● Add sliced avocado as well.
Grocery list:
● 2-3 Boneless/skinless Chicken breast
● Salt, pepper, smoked paprika & garlic powder
● honey
● Low sugar BBQ sauce (Franks Buffalo wing sauce or G-Huges)
● White rice (raw or microwavable 2-minute rice, organic no vegetable oils)
● Coconut oil
● Avocado
● Veggies of choice
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Option 4 - Sriracha Lima Salmon & Potatoes
MEAL 1: (442 calories –96c 6f 3p)
● 1 Starbucks Rice Crispy treat
● 150g Banana
● 150g Apple
MEAL 2: (1260 calories 106c 47f 103p
● 350g Wild caught Salmon (Raw weight)
● 500g russet potatoes (Raw weight)
● 10 spears of Asparagus
● 4 tsp of olive oil
● 2 Tbsp of Honey Mustard (60 calories)
MEAL 3:(715 calories – 62c 34f 47p)
● 2 eggs
● 230g egg whites
● 4 slices of toast (260 calories)
● 15g of butter
● 20g of Chocolate Bar of choice
TOTAL: 2420 CALORIES – 263c 87f 152p
INSTRUCTIONS
● Start by pre-heating the oven to 450 degrees F.
● Next, wash and cut the potatoes into small wedges and place them into a
medium size bowl.
● Next, toss in some salt, black pepper, garlic powder and oil.
● Place them on a baking sheet and cook the for 40 minutes, rotating them after 20
minutes.
● Next, for the salmon, you will need to pat down using a paper towel to remove
any moisture.
● Spread the mustard to cover the top layer of the salmon, next season with 1 tsp
of sriracha lime seasoning, 1 tsp of garlic powder, salt and pepper.
● Cook in the air fryer or oven for 12-15 minutes at 400 degrees F.
● Note, I you prefer it spicier! Add ½ a tbsp of sriracha sauce on the side for
dipping.
● Enjoy this meal with a side of mixed green beans and carrots.
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Grocery list:
● 3-4 medium size Russet potatoes
● Olive oil
● Salt, pepper, garlic powder & sriracha lime seasoning
● 1 Wild caught Salmon filet (frozen or fresh) (Costco)
● Low calorie Honey mustard or regular
● Mixed green beans & carrots
Desserts
Chocolate Chip Collagen Muffins (PDF)
Top 10 Collagen Desserts (PDF)
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