how to have a more feminine body as a man

If you’re striving for a body better than 99% of others, it’s crucial to understand that it goes beyond mere diet and exercise routines. While hitting the gym and watching what you eat are essential, optimizing your testosterone levels can significantly impact your progress. In this comprehensive guide, we’ll delve into the perfect diet for gaining lean muscle, the best exercises to incorporate into your routine, and strategies to naturally increase your testosterone levels.

The Perfect Diet for Gaining Lean body Muscle

Understanding the Importance of Nutrition

Achieving the perfect male body isn’t just about aesthetics but also about internal health. A well-balanced, nutritious diet not only helps in maintaining low body fat but also contributes to healthier-looking skin.

Foods to Include

Dairy Products

Milk, yogurt, cheese, and paneer are excellent sources of protein, offering a combination of fast-digesting whey protein and slow-digesting casein protein.

Fish, Red Meat, and Poultry

Including salmon, tuna, beef, chicken, and turkey in your meals provides essential proteins and omega-3 fatty acids vital for muscle growth.

Whole Eggs

Eggs are rich in protein and essential vitamins, making them ideal for muscle growth and repair.

Fruits and Vegetables

Apples, grapes, avocados, bananas, berries, and vegetables like broccoli, spinach, kale, and sweet potatoes offer a plethora of nutrients essential for muscle building and overall health.

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Whole Grains, Legumes, and Nuts

Incorporating oats, quinoa, lentils, chickpeas, almonds, and walnuts into your diet provides a sustainable source of energy and essential nutrients.

Foods to Avoid

Alcohol and Junk Foods

Alcohol consumption and junk foods can hinder muscle protein synthesis and lead to fat gain, undermining your fitness goals.

Sugary Foods and Drinks

High-sugar foods and beverages contribute to body fat accumulation, counteracting your efforts to build lean muscle.

Important Nutrition Reminders

Plan Ahead

Creating a weekly meal plan and prioritizing lean protein sources can aid in maintaining a balanced diet.

Establish Caloric Balance

Balancing your calorie intake and distribution throughout the day is crucial for achieving your body composition goals.

Manage Carbohydrate Intake

Opt for complex carbohydrates over simple ones and maintain a moderate carbohydrate intake to support muscle growth.


Proper hydration is essential for optimal muscle function and overall health, so ensure you drink enough water daily.


Don’t overlook the importance of vitamins and minerals in facilitating muscle growth and recovery.

The Best Exercises for Building Muscle


Learn the proper form and technique for deadlifts to engage multiple muscle groups effectively.


Incorporate chin-ups into your routine to target your back, biceps, shoulders, and abs simultaneously.

Dumbbell Floor Press

Perfect your upper body workout with dumbbell floor presses, focusing on triceps and chest muscles.

Reverse Lunge

Master the reverse lunge to improve single-leg strength, balance, and stability while targeting quads, glutes, and hamstrings.

Bulgarian Split Squat

Add Bulgarian split squats to your regimen for stronger legs and better overall lower body development.

Bench Press

Utilize bench presses to strengthen your pectoral muscles, arms, and shoulders effectively.

Dumbbell Row

Incorporate dumbbell rows into your routine to target major back muscles and improve upper body strength.

Feet Elevated Side Plank

Engage your obliques and outer thigh muscles with feet elevated side planks, enhancing core strength and stability.

Front Squat

Master the front squat variation to build massive thighs, improve core strength, and increase overall range of motion.

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Inverted Row

Strengthen your back, biceps, and forearms with inverted rows, promoting better posture and stability.

Single Leg Hip Thrust

Focus on glute and core strength with single-leg hip thrusts, enhancing muscle balance and preventing imbalances.


Include push-ups in your routine for a comprehensive upper body workout, targeting chest, shoulders, and triceps.

How to Increase Testosterone and Supercharge Progress

Rest and Recovery

Prioritize quality sleep and create a conducive sleep environment to optimize testosterone production and hormone balance.

Sun Exposure

Get adequate sunlight exposure to boost vitamin D levels, essential for testosterone synthesis and overall hormonal health.


Consider supplements like zinc, vitamin D, ashwagandha, and fenugreek to support testosterone production naturally.

Stress Management

Implement stress-reducing techniques such as exercise, deep breathing, mindfulness, and self-care to maintain optimal testosterone levels.


Achieving a body better than 99% of others requires a holistic approach encompassing diet, exercise, and hormone optimization. By following the outlined strategies and incorporating them into your lifestyle, you can make significant progress towards your fitness goals.

FAQs (Frequently Asked Questions)

  1. How long does it take to see results from following the recommended diet and exercise regimen?
    • Results can vary depending on various factors such as individual body composition, consistency in following the plan, and overall lifestyle habits. Typically, noticeable changes may start to appear within a few weeks to a couple of months.
  2. Can women also follow this diet and exercise plan?
    • Yes, the principles of a balanced diet and effective exercise apply to both men and women. However, specific nutritional needs and workout routines may vary based on individual goals and preferences.
  3. Are there any alternatives to the recommended foods for those with dietary restrictions or preferences?
    • Absolutely! There are plenty of alternatives available for dairy, meat, and other food categories mentioned in the article. It’s essential to consult with a nutritionist or dietitian to tailor a plan that suits your dietary needs and preferences.
  4. Is it necessary to take supplements to boost testosterone levels, or can it be achieved naturally?
    • While supplements can complement a healthy lifestyle, it’s possible to naturally enhance testosterone levels through proper nutrition, exercise, stress management, and adequate sleep. However, individuals with specific deficiencies or medical conditions may benefit from targeted supplementation under medical guidance.
  5. How often should I perform the recommended exercises for optimal results?
    • The frequency of exercise sessions depends on various factors like fitness level, recovery ability, and overall goals. Generally, aiming for at least three to five sessions per week with adequate rest days in between can yield significant results.
  6. Is it necessary to consult a healthcare professional before starting this diet and exercise plan?
    • It’s always advisable to consult with a healthcare professional, especially if you have pre-existing medical conditions, dietary restrictions, or concerns about starting a new exercise regimen. They can provide personalized guidance and ensure your safety and well-being.
  7. Can these strategies help in weight loss as well?
    • Yes, adopting a balanced diet rich in lean protein, fruits, vegetables, and whole grains, coupled with regular exercise, can contribute to weight loss along with muscle gain. However, it’s crucial to focus on sustainable lifestyle changes rather than quick fixes for long-term success.
  8. Are there any specific tips for maintaining motivation and consistency with the diet and exercise plan?
    • Setting realistic goals, tracking progress, finding enjoyable physical activities, incorporating variety into workouts, seeking social support, and celebrating small victories can help maintain motivation and consistency throughout the journey.
  9. Are there any potential risks or side effects associated with increasing testosterone levels through natural methods?
    • While natural methods are generally safe, excessively high testosterone levels can lead to adverse effects such as acne, hair loss, mood swings, and disruptions in hormonal balance. It’s essential to prioritize overall health and seek professional guidance if experiencing any concerning symptoms.
  10. How can I track my progress and make adjustments to the diet and exercise plan accordingly?
    • Keeping a journal of food intake, workout sessions, and body measurements can help track progress over time. Additionally, monitoring energy levels, sleep quality, and mood can provide valuable insights into the effectiveness of the plan. Adjustments can be made based on individual responses and goals.
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