1

Mark Wilson

Although the author and publisher have made every reasonable attempt to achieve complete accuracy of the content in this Guide, they assume no responsibility for errors or omissions. Also, you should use this information at your own risk. Your particular situation may not be exactly suited to the examples illustrated here; you should adjust your use of the information and recommendations accordingly.

2

Mark Wilson

Table Of Contents

Introduction CHAPTER 1 - Reduce Chemicals Now CHAPTER 2 - Foods To Improve Testosterone CHAPTER 3 – The Blakoe Ring CHAPTER 4 - Exercise That Rapidly Enhances Testosterone Levels In Men CHAPTER 5 -Testicle Iodine Painting CHAPTER 6 - Dopamine and Testosterone Training (AKA DAT for short) CHAPTER 7 - Maximizing Leydig Cell Function CHAPTER 8 - Supplements That Boost Testicular Performance CHAPTER 9 - Detox Your Liver CHAPTER 10 - Testosterone Boosting Behavior Conclusion

3

Mark Wilson

Medical Disclaimer Without prejudice to the generality of the foregoing paragraph, bignaturaltesticles.com does not warrant that: the medical information in this document will be constantly available or available at all; or the medical information on this website is complete, true, accurate, up to date or non-misleading. Professional assistance: You must not rely on the information in this document as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this document, or on the bignaturaltestes.com website. Liability: Nothing in this medical disclaimer will limit any of our liabilities in any way that is not permitted under applicable law, or exclude any of our liabilities that may not be excluded under applicable law. End Medical Disclaimer Notice.

4

Mark Wilson

Introduction I created this 31 Day Testosterone Plan course because I know for a fact that a man can't be happy with low testosterone. It's impossible. Underperforming testicles will always produce less testosterone than your body needs. And trust me, a low T man isn’t a happy man. How could he be when his sex drive, muscle mass, erections and motivation to take on life all disappear? In short, he can't. But I need to warn you…. I don't subscribe to medical man’s slash and burn techniques. So there will be no tips on the latest testosterone replacement product that will only destroy your testicles… No discussions about drugs that will chemically castrate you. Or apologies for the negative side effects that BOTH of these things will bring down on you. Nope, we're going to do this instead... Starting now I'm going to begin teaching you how to boost the production of testosterone in your body. And.. Increase the size and weight of your testicles - using entirely natural methods. And your job? You need to make the commitment to say with me and to take action. Because nothing will change in your life if you don't act. But I promise, I'll make this as easy on you as possible. Sound good to you? Excellent.

5

Mark Wilson

Here's your first task: Do a careful inspection of your testicles before you move on to the next chapter. Your goal is to have a good feel for the size and weight of your package. If you're the analytical type, feel free to take measurements if you'd like. But this step isn't necessary… Task number 2: Monitor your progress each morning and each night before you go to bed. And don't be too concerned if they're a bit smaller at night than when you first wake up. This happens to all men because testosterone levels are highest in the early morning hours. But if they don't grow while you sleep. Or even worse, if they shrink, you're either not taking action or you're doing something wrong. If you hit this roadblock, slow down, go back to chapter one and start over. Task number 3: The next time you ejaculate, take note of the volume. Your ejaculate is going increase dramatically in the coming days and weeks and we're going to use this to monitor your progress. One final thing I need to mention… I provide links to several different supplements and products in the chapters below. If cash is tight, don't feel like you need to go out and buy them all at once. There's plenty you can do here without spending a dime. So I suggest you pull the trigger on these when you have the disposable income. There's enough info below to keep you busy for quite a while, so no need to rush this. Let's move on to the first chapter…

6

Mark Wilson

CHAPTER 1 - Reduce Chemicals Now If you want to increase your testosterone, the first thing that you need to do is get rid of all the chemicals in your body that are causing your T to plummet. And there's no question that many common chemicals you are exposed to every day are making your testicles produce less testosterone than they should be. So, where do all these harmful substances come from? You'll be surprised to find that they are just about everywhere. In the food you eat, the air you breathe and the products you smear on your body without even thinking about it. If you really do want higher levels of testosterone then your first step and absolute priority has to be to get rid of these harmful substances. And remember… If you don’t make the effort to get the chemicals out of your system now, the rest of your hard work will be wasted. In essence, you'll be fighting this battle with one arm tied behind your back. So what you need to do is detox first before you move onto the rest of the material below. Now, a detox may sound like something your girlfriend might do on an expensive spa trip, but what the word really means is detoxification, or the removal of harmful substances. This is exactly what you are doing when you eliminate these chemicals from your life and we'll dig into how to do this in a minute… But first, let's review a couple of important points…… Testosterone is the hormone in men that is responsible for the development of male sexual characteristics, including penis and testicle size. It also contributes to libido, sperm production, and many other masculine characteristics. It increases in the body just before puberty, and leads to the growth spurt, genital development and other changes you experienced once you hit puberty. Testosterone is also needed for maintaining muscle mass and strong healthy bones.

7

Mark Wilson

But many men today have suboptimal levels of testosterone, so it's is no wonder their testicles are much smaller than they should be. And this low testosterone has a wide range of other unpleasant effects on the body, some of which are more noticeable than others. A decline in sex drive is probably the first thing you will notice, especially if you have always had a high libido. Less obvious signs of declining testosterone include fatigue, muscle weakness, depression and less motivation to go after life with gusto. If you’ve been hit by several of these symptoms, then you probably do have low testosterone. Especially if you've also noticed a change in the size of your testicles, have gained weight, or are often moody, irritable or unmotivated. Now here's the important point: Many common chemicals found in your environment cause your testosterone levels to go down and these are most often found in processed foods, cleaning products, pesticides and cosmetics. Some of the worst chemical offenders include… • • •

Bisphenol A. Parabens. Phthalates.

So how do you avoid these? Let's take a close look at each one and talk about the defensive steps you can take to reduce your exposure… Bisphenol A: This agent is found in plastics and many other manufactured items. Recently it's been extensively investigated by the Food and Drug Administration due to concerns about its safety, and as a result, it was banned from use in a wide range of children’s products, particularly bottles and drinking cups. And if you think about it, if it's dangerous for children it must dangerous for us adults too, right?

8

Mark Wilson

Consider this…. Chinese workers who manufacture this chemical are four times more likely to suffer ED... And they're seven times more likely to have difficulty ejaculating. So yes, it's important that you remove this stuff from your life. Avoiding bisphenol A isn't always easy, as it is one of the most common components of food packaging, and it can easily leach out into your food. But it can be done. Plastic bottles, soft drink containers and canned goods usually contain BPA. It can also be found in durable paper products such as labels, cash register receipts and tickets. That fine powdered coating you feel on the receipt from the grocery store is made with Bisphenol A and these receipts can contain up to 1000 times more BPA than the amount found in a canned good. So it's a good idea to avoid handling these when possible Another smart move is to cook your own food, from real, whole ingredients. In other words, your chicken soup should come from a real bird and real fresh vegetables you buy at the grocery store. Not from a can lined with BPA, loaded with MSG, excess sodium, artificial colors, soy bean oil, artificial flavors and preservatives. If you drink canned beverages, drop the habit, and switch to beverages packaged in glass bottles. Polycarbonates plastics also contain BPA, so you need to take steps to avoid these as well. Polycarbonates are easy to spot because they're typically rigid and transparent in nature. If the letters PC are stamped on the product, you've got a polycarbonate on your hands. Plastics with the recycling label #7 are often, but not always polycarbonates. If you want to play it safe, just assume you've got a BPA container whenever you see the recycling label #7 on a plastic product. Next…

9

Mark Wilson

Metal water bottles may seem like a safe alternative to plastic, but they are usually lined with a plastic coating that contains BPA as well. So you need to look for bottles clearly labeled as BPA free. Trust me; if a company went to the effort to produce a product without BPA, they are definitely going to tell you about it. So keep your eyes open for that BPA free label. Parabens: Parabens are xenoestrogens, meaning they mimic estrogen in the body leading to lower testosterone levels and testicular atrophy. You can reduce your paraben load by checking the ingredient labels on food and cosmetics packages for the following items…. •

Methylparaben

•

Propylparaben

•

Butylparaben

•

Benzylparaben

These are the most common names used to describe parabens. You'll find them occasionally on food labels, but about 85 percent of cosmetics contain them. The best way to avoid them is to use natural "Paraben Free" cosmetic and personal care items. There's a big market for these items now that the dangers of this substance have become well known, so they're fairly easy to find. Make the transition to these clean products and you'll dramatically reduce your paraben load. Phthalates: Animals exposed to Phthalates don't follow normal patterns of sexual development. Their genitals don't develop properly and their testicles are undersized compared to animals not exposed. So it's important that you avoid this endocrine disrupting chemical.

10

Mark Wilson

About 80 percent of all phthalates in the United States are used as plasticizers and softening agents in vinyl products. So when you must use plastics, look for items with the recycling codes 1, 2 or 5 and avoid plastic with the recycling codes 3 and 7, as these almost always contain Phthalates. Also, any item with a strong fragrance smell will also likely contain the substance. So cosmetics and household products with a strong, fake scent should always be avoided. When it comes to plastics, your best bet is to avoid them whenever possible and NEVER heat your food in a plastic container. Also.. Eat organic produce, meat, and dairy because phthalates are used in the pesticides sprayed on human food and in the feed given to cattle. Now let's summarize what we've learned so far: Pay attention to the chemicals you come into contact with on a daily basis. These agents can mimic estrogen in your system, which can shut down T production and atrophy your testicles. Substitute natural products for those loaded with harsh chemicals. Pay attention to your soap, shampoo, cologne, deodorant and other personal care items. Also work to reduce your exposure to household cleaners, paints, gasoline, chlorine and exhaust fumes. You should also make your own food at home more often than not. And avoid packaged foods and items sprayed with pesticides. And finally, stay away from plastic whenever possible. You'll never get them out of your life entirely, but you can reduce exposure enough that their impact on your testicles will be minimal. Once you've done this, your body will be ready for the information coming next. So make it happen :)

11

Mark Wilson

CHAPTER 2 - Foods To Improve Testosterone Could you stand to lose a few pounds? If so, this chapter is going to change the way you look at those pounds forever. So please, read every single word of this chapter, your hormonal health depends on it. Let's get started… Excess body fat does some brutal things to your testosterone - estrogen ratio. And just to clarify… Testosterone = manhood. And estrogen = female-hood. And the problem is, excess weight shifts your body toward the female-hood side of things. I know this sounds extreme, but there's no arguing this point. This has been verified by science and it's a fact. The agent responsible for this male to female hormone switch is called aromatase, a nasty little enzyme that lives inside your fat cells. And it has one primary mission... To turn as much of your testosterone into estrogen as it possibly can. Now here's the big thing… Your fat cells create 90% of the aromatase inside your body. So the more fat you have, the more aromatase your system is going to produce. And more aromatase means more estrogen. And less testosterone circulating in your blood stream. So what happens when you allow this to run wild? You'll be hit hard with the following: • • • •

12

Low sex drive Shrinking testicles Expanding breasts. Erection problems

Mark Wilson

• •

Feminine weight distribution Reduced ejaculation volume

In essence, you'll turn into more of a woman than a man, hormonally speaking. Don't believe me? Then consider this… The average 55 year old man today has more estrogen than the average 59 year old woman. And that's another verified fact. But this doesn't happen to every single man out there. And it doesn't have to happen to you. You can put the brakes on this negativity. And it's not that difficult to do. Let me explain... First off, you don't have be perfect. A fitness model body is not required here. You simply need to be heading in the right direction... Your body fat should slowly be going down. And your muscle mass should slowly be going up. It's no more complicated than that. Do this one thing, and your aromatase will start declining instantly. Once this happens your estrogen will start going down too… And this will be testosterone's cue to start going back up again. Get going with this and your body will begin to shift…. Away from female-hood. And toward manhood. And remember… Diet will take to this place faster than anything else. Even more so than exercise. So read the following information very carefully because it's powerful. Goal number one: Maximize your fat soluble vitamin intake because your testicles use these vitamins to synthesize testosterone.

13

Mark Wilson

Goal number two: Reduce your intake of foods that promote fat accumulation. Goal number three: Time carbohydrate intake so your body uses these carbs to fill muscle glycogen stores and manufacture hormones while you sleep. I will summarize these before moving on to the carb loading technique. 1. Eat like a caveman 90% of the time 2. Limit modern processed foods 3. Control alcohol consumption 4. Remove wheat and other glutinous grains from your diet 5. Stop eating high fructose corn syrup, refined sugar, hydrogenated fat and liquid vegetable oils (especially soy). In short, think about what you'd find to eat if you we're dropped off in the wilderness with a spear and nothing else…. Examples include meat, fruit, vegetables, nuts, seeds, and eggs. Make these foods staples of every meal you eat except for your once daily carb load. Now let's move on to the fun part…. Carb Loading Instructions: This information is not included in the videos, so it's essential you read this section carefully. Here's the plan… Your first two meals of the day should consist of the paleo type foods discussed above. Limit carbs in both of these meals to no more than 40 grams… Read the sentence above again because it's really important you do this because if you exceed this number, it will impair your body’s ability to burn fat for the rest of the day. Next…. Your final meal of the day is when you want to start loading carbs.

14

Mark Wilson

On days where you train hard, eat carbohydrates for dinner and continue eating them until you go to bed. You can maximize the effectiveness of this load if you exercise in the late afternoon or early evening just before you enter the carb load phase. If you must exercise in the morning, take in 30 grams of carbs and some protein post workout. Then follow the evening loading instructions above. On non-training days, limit your carb load to one small meal just before bed. About 150 grams of carbs on these non training days is the sweet spot for most men. But you may need to tweak a little bit to get this number just right. Here's how: If you wake up in the morning bloated, puffy and tired with low sex drive - you took in too many carbs the previous night. Acne is another clue that you took in too many, because the insulin spike caused by this excess will lead to eruptions. On the other hand.. If you wake up feeling lean, more muscular and horny, you got the carb load just right. So monitor things closely until you dial this number in. Now let me explain why this technique works so well…. When you consume more carbs than you burn, your blood sugar is high much of the time. Which means your insulin is high much of the time too because your body releases insulin to bring your blood sugar levels back down. Now here's the problem - and the opportunity: If you're NOT burning off the carb calories you eat, insulin immediately stores them as fat. If you ARE burning off the carb calories, insulin immediately stores them inside your muscle.

15

Mark Wilson

This is insulin's primary job. To shift your calories toward fat or toward muscle storage. And your Carb Intake to Carb Burn Ratio is going to determine where those calories are going to go. Now here's where things get sweet… This insulin-carb-muscle process is Anabolic In Nature. So once you get it right…. This process stimulates several other steroids inside your body… And this steroidal activity occurs just as you head off to bed to fall into a deep, coma like sleep… Which gives your body plenty of fuel so it can begin the VITAL rebuilding process that should occur every night while you sleep… Rebuilding that involves human growth hormone, luteinizing hormone and testosterone. And since these anabolic hormones are involved, your testicles are part of this process. Because steroidal activity cannot happen without them. This explains why your testicles should ALWAYS grow while you sleep. And as mentioned earlier, if they're not, you need to slow down, back up and start all over again. Execute this and you'll begin the shift away from female-hood, toward manhood.. Because you'll be placing your system into a highly anabolic state every night while you sleep. And as long as you continue to load your carbs properly - you'll stay that way. This is a very powerful technique. So make sure you do it.

16

Mark Wilson

Sorry, This is the End of "Free Chapters"... Click 'Access-Button' Below to Obtain the Complete Version

BIG NATURAL TESTICLES

BIG NATURAL TESTICLES

Medical Disclaimer Without prejudice to the generality of the foregoing paragraph, bignaturaltesticles.com does not warrant that: the medical information in this document will be constantly available or available at all; or the medical information on this website is complete, true, accurate, up to date or non-misleading. Professional assistance: You must not rely on the information in this document as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this document, or on the bignaturaltestes.com website. Liability: Nothing in this medical disclaimer will limit any of our liabilities in any way that is not permitted under applicable law, or exclude any of our liabilities that may not be excluded under applicable law. End Medical Disclaimer Notice.

BIG NATURAL TESTICLES

Introduction I created this testicle enlargement course because I know for a fact that a man can't be happy with undersized testicles. It's impossible. Because undersized testicles will always produce less testosterone than your body needs. And trust me, a low T man isn’t a happy man. How could he be when his sex drive, muscle mass, erections and motivation to take on life all disappear? In short, he can't. But I need to warn you…. I don't subscribe to medical man’s slash and burn techniques. So there will be no tips on the latest testosterone replacement product that will only destroy your testicles… No discussions about drugs that will chemically castrate you. Or apologies for the negative side effects that BOTH of these things will bring down on you. Nope, we're going to do this instead... Starting now I'm going to begin teaching you how to boost the production of testosterone in your body. And.. Increase the size and weight of your testicles - using entirely natural methods. And your job? You need to make the commitment to say with me and to take action. Because nothing will change in your life if you don't act. But I promise, I'll make this as easy on you as possible. Sound good to you? Excellent. Here's your first task:

BIG NATURAL TESTICLES

Do a careful inspection of your testicles before you move on to the next chapter. Your goal is to have a good feel for the size and weight of your package. If you're the analytical type, feel free to take measurements if you'd like. But this step isn't necessary… Task number 2: Monitor your progress each morning and each night before you go to bed. And don't be too concerned if they're a bit smaller at night than when you first wake up. This happens to all men because testosterone levels are highest in the early morning hours. But if they don't grow while you sleep. Or even worse, if they shrink, you're either not taking action or you're doing something wrong. If you hit this roadblock, slow down, go back to chapter one and start over. Task number 3: The next time you ejaculate, take note of the volume. Your ejaculate is going increase dramatically in the coming days and weeks and we're going to use this to monitor your progress. One final thing I need to mention… I provide links to several different supplements and products in the chapters below. If cash is tight, don't feel like you need to go out and buy them all at once. There's plenty you can do here without spending a dime. So I suggest you pull the trigger on these when you have the disposable income. There's enough info below to keep you busy for quite a while, so no need to rush this. Let's move on to the first chapter…

BIG NATURAL TESTICLES

CHAPTER 1- Reduce Chemicals Now If you want to increase your testicle size, the first thing that you need to do is get rid of all the chemicals in your body that are causing your package to shrink. And there's no question that many common chemicals you are exposed to every day are making your testicles smaller than they should be. So, where do all these harmful substances come from? You'll be surprised to find that they are just about everywhere. In the food you eat, the air you breathe and the products you smear on your body without even thinking about it. If you really do want bigger testicles (and the higher levels of testosterone to go with them), then your first step has to be to get rid of these harmful substances. And remember… If you don’t make the effort to get the chemicals out of your system now, the rest of your hard work will be wasted. In essence, you'll be fighting this battle with one arm tied behind your back. So what you need to do is detox first before you move onto the rest of the material below. Now, a detox may sound like something your girlfriend might do on an expensive spa trip, but what the word really means is detoxification, or the removal of harmful substances. This is exactly what you are doing when you eliminate these chemicals from your life and we'll dig into how to do this in a minute… But first, let's review a couple of important points…… Testosterone is the hormone in men that is responsible for the development of male sexual characteristics, including penis and testicle size. It also contributes to libido, sperm production, and many other masculine characteristics. It increases in the body just before puberty, and leads to the growth spurt, genital development and other changes you experienced once you hit puberty. Testosterone is also needed for maintaining muscle mass and strong healthy bones.

BIG NATURAL TESTICLES

But many men today have suboptimal levels of testosterone, so it's is no wonder their testicles are much smaller than they should be. And this low testosterone has a wide range of other unpleasant effects on the body, some of which are more noticeable than others. A decline in sex drive is probably the first thing you will notice, especially if you have always had a high libido. Less obvious signs of declining testosterone include fatigue, muscle weakness, depression and less motivation to go after life with gusto. If you’ve been hit by several of these symptoms, then you probably do have low testosterone. Especially if you've also noticed a change in the size of your testicles, have gained weight, or are often moody, irritable or unmotivated. Now here's the important point: Many common chemicals found in your environment cause your testosterone levels to go down and these are most often found in processed foods, cleaning products, pesticides and cosmetics. Some of the worst chemical offenders include… • • •

Bisphenol A. Parabens. Phthalates.

So how do you avoid these? Let's take a close look at each one and talk about the defensive steps you can take to reduce your exposure… Bisphenol A: This agent is found in plastics and many other manufactured items. Recently it's been extensively investigated by the Food and Drug Administration due to concerns about its safety, and as a result, it was banned from use in a wide range of children’s products, particularly bottles and drinking cups. And if you think about it, if it's dangerous for children it must dangerous for us adults too, right?

BIG NATURAL TESTICLES

Consider this…. Chinese workers who manufacture this chemical are four times more likely to suffer ED... And they're seven times more likely to have difficulty ejaculating. So yes, it's important that you remove this stuff from your life. Avoiding bisphenol A isn't always easy, as it is one of the most common components of food packaging, and it can easily leach out into your food.

But it can be done. Plastic bottles, soft drink containers and canned goods usually contain BPA. It can also be found in durable paper products such as labels, cash register receipts and tickets. That fine powdered coating you feel on the receipt from the grocery store is made with Bisphenol A and these receipts can contain up to 1000 times more BPA than the amount found in a canned good. So it's a good idea to avoid handling these when possible Another smart move is to cook your own food, from real, whole ingredients. In other words, your chicken soup should come from a real bird and real fresh vegetables you buy at the grocery store. Not from a can lined with BPA, loaded with MSG, excess sodium, artificial colors, soy bean oil, artificial flavors and preservatives. If you drink canned beverages, drop the habit, and switch to beverages packaged in glass bottles. Polycarbonates plastics also contain BPA, so you need to take steps to avoid these as well. Polycarbonates are easy to spot because they're typically rigid and transparent in nature. If the letters PC are stamped on the product, you've got a polycarbonate on your hands. Plastics with the recycling label #7 are often, but not always polycarbonates. If you want to play it safe, just assume you've got a BPA container whenever you see the recycling label #7 on a plastic product. Next…

BIG NATURAL TESTICLES

Metal water bottles may seem like a safe alternative to plastic, but they are usually lined with a plastic coating that contains BPA as well. So you need to look for bottles clearly labeled as BPA free. Trust me; if a company went to the effort to produce a product without BPA, they are definitely going to tell you about it. So keep your eyes open for that BPA free label. Parabens: Parabens are xenoestrogens, meaning they mimic estrogen in the body leading to lower testosterone levels and testicular atrophy. You can reduce your paraben load by checking the ingredient labels on food and cosmetics packages for the following items…. •

Methylparaben

•

Propylparaben

•

Butylparaben

•

Benzylparaben

These are the most common names used to describe parabens. You'll find them occasionally on food labels, but about 85 percent of cosmetics contain them. The best way to avoid them is to use natural "Paraben Free" cosmetic and personal care items. There's a big market for these items now that the dangers of this substance have become well known, so they're fairly easy to find. Make the transition to these clean products and you'll dramatically reduce your paraben load. Phthalates: Animals exposed to Phthalates don't follow normal patterns of sexual development. Their genitals don't develop properly and their testicles are undersized compared to animals not exposed. So it's important that you avoid this endocrine disrupting chemical.

BIG NATURAL TESTICLES

About 80 percent of all phthalates in the United States are used as plasticizers and softening agents in vinyl products. So when you must use plastics, look for items with the recycling codes 1, 2 or 5 and avoid plastic with the recycling codes 3 and 7, as these almost always contain Phthalates. Also, any item with a strong fragrance smell will also likely contain the substance. So cosmetics and household products with a strong, fake scent should always be avoided. When it comes to plastics, your best bet is to avoid them whenever possible and NEVER heat your food in a plastic container. Also.. Eat organic produce, meat, and dairy because phthalates are used in the pesticides sprayed on human food and in the feed given to cattle. Now let's summarize what we've learned so far: Pay attention to the chemicals you come into contact with on a daily basis. These agents can mimic estrogen in your system, which can shut down T production and atrophy your testicles. Substitute natural products for those loaded with harsh chemicals. Pay attention to your soap, shampoo, cologne, deodorant and other personal care items. Also work to reduce your exposure to household cleaners, paints, gasoline, chlorine and exhaust fumes. You should also make your own food at home more often than not. And avoid packaged foods and items sprayed with pesticides. And finally, stay away from plastic whenever possible. You'll never get them out of your life entirely, but you can reduce exposure enough that their impact on your testicles will be minimal. Once you've done this, your body will be ready for the information coming next. So make it happen :)

BIG NATURAL TESTICLES

CHAPTER - 2 Foods To Improve Testicular Performance Could you stand to lose a few pounds? If so, this chapter is going to change the way you look at those pounds forever. So please, read every single word of this chapter, your hormonal health depends on it. Let's get started… Excess body fat does some brutal things to your testosterone - estrogen ratio. And just to clarify… Testosterone = manhood. And estrogen = female-hood. And the problem is, excess weight shifts your body toward the female-hood side of things. I know this sounds extreme, but there's no arguing this point. This has been verified by science and it's a fact. The agent responsible for this male to female hormone switch is called aromatase, a nasty little enzyme that lives inside your fat cells. And it has one primary mission... To turn as much of your testosterone into estrogen as it possibly can. Now here's the big thing… Your fat cells create 90% of the aromatase inside your body. So the more fat you have, the more aromatase your system is going to produce. And more aromatase means more estrogen. And less testosterone circulating in your blood stream. So what happens when you allow this to run wild? You'll be hit hard with the following: • •

Low sex drive Shrinking testicles

BIG NATURAL TESTICLES

• • • •

Expanding breasts. Erection problems Feminine weight distribution Reduced ejaculation volume

In essence, you'll turn into more of a woman than a man, hormonally speaking. Don't believe me? Then consider this… The average 55 year old man today has more estrogen than the average 59 year old woman. And that's another verified fact. But this doesn't happen to every single man out there. And it doesn't have to happen to you. You can put the brakes on this negativity. And it's not that difficult to do. Let me explain... First off, you don't have be perfect. A fitness model body is not required here. You simply need to be heading in the right direction... Your body fat should slowly be going down. And your muscle mass should slowly be going up. It's no more complicated than that. Do this one thing, and your aromatase will start declining instantly. Once this happens your estrogen will start going down too… And this will be testosterone's cue to start going back up again. Get going with this and your body will begin to shift…. Away from female-hood. And toward manhood. And remember… Diet will take to this place faster than anything else. Even more so than exercise. So read the following information very carefully because it's powerful. Goal number one:

BIG NATURAL TESTICLES

Maximize your fat soluble vitamin intake because your testicles use these vitamins to synthesize testosterone. Goal number two: Reduce your intake of foods that promote fat accumulation. Goal number three: Time carbohydrate intake so your body uses these carbs to fill muscle glycogen stores and manufacture hormones while you sleep. I will summarize these before moving on to the carb loading technique. 1. Eat like a caveman 90% of the time 2. Limit modern processed foods 3. Control alcohol consumption 4. Remove wheat and other glutinous grains from your diet 5. Stop eating high fructose corn syrup, refined sugar, hydrogenated fat and liquid vegetable oils (especially soy). In short, think about what you'd find to eat if you we're dropped off in the wilderness with a spear and nothing else…. Examples include meat, fruit, vegetables, nuts, seeds, and eggs. Make these foods staples of every meal you eat except for your once daily carb load. Now let's move on to the fun part…. Carb Loading Instructions: This information is not included in the videos, so it's essential you read this section carefully. Here's the plan… Your first two meals of the day should consist of the paleo type foods discussed above. Limit carbs in both of these meals to no more than 40 grams… Read the sentence above again because it's really important you do this because if you exceed this number, it will impair your body’s ability to burn fat for the rest of the day.

BIG NATURAL TESTICLES

Next…. Your final meal of the day is when you want to start loading carbs. On days where you train hard, eat carbohydrates for dinner and continue eating them until you go to bed. You can maximize the effectiveness of this load if you exercise in the late afternoon or early evening just before you enter the carb load phase. If you must exercise in the morning, take in 30 grams of carbs and some protein post workout. Then follow the evening loading instructions above. On non-training days, limit your carb load to one small meal just before bed. About 150 grams of carbs on these non training days is the sweet spot for most men. But you may need to tweak a little bit to get this number just right. Here's how: If you wake up in the morning bloated, puffy and tired with low sex drive - you took in too many carbs the previous night. Acne is another clue that you took in too many, because the insulin spike caused by this excess will lead to eruptions. On the other hand.. If you wake up feeling lean, more muscular and horny, you got the carb load just right. So monitor things closely until you dial this number in. Now let me explain why this technique works so well…. When you consume more carbs than you burn, your blood sugar is high much of the time. Which means your insulin is high much of the time too because your body releases insulin to bring your blood sugar levels back down. Now here's the problem - and the opportunity: If you're NOT burning off the carb calories you eat, insulin immediately stores them as fat.

BIG NATURAL TESTICLES

If you ARE burning off the carb calories, insulin immediately stores them inside your muscle. This is insulin's primary job. To shift your calories toward fat or toward muscle storage. And your Carb Intake to Carb Burn Ratio is going to determine where those calories are going to go. Now here's where things get sweet… This insulin-carb-muscle process is Anabolic In Nature. So once you get it right…. This process stimulates several other steroids inside your body… And this steroidal activity occurs just as you head off to bed to fall into a deep, coma like sleep… Which gives your body plenty of fuel so it can begin the VITAL rebuilding process that should occur every night while you sleep… Rebuilding that involves human growth hormone, luteinizing hormone and testosterone. And since these anabolic hormones are involved, your testicles are part of this process. Because steroidal activity cannot happen without them. This explains why your testicles should ALWAYS grow while you sleep. And as mentioned earlier, if they're not, you need to slow down, back up and start all over again. Execute this and you'll begin the shift away from female-hood, toward manhood.. Because you'll be placing your system into a highly anabolic state every night while you sleep. And as long as you continue to load your carbs properly - you'll stay that way. This is a very powerful technique. So make sure you do it.

BIG NATURAL TESTICLES

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  Multi  Orgasmic  Lover   Owner’s  Manual   Waiver  of  Liability     Multi  Orgasmic  Lover  is  an  intensive  course  that  involves  performing  physical   practices.  If  you  have  physical  injuries,  have  had  prostate  surgery  or  have  other   medical  issues,  consult  a  doctor  before  proceeding.  Always  proceed  at  your  own   speed  and  stop  immediately  if  anything  hurts  or  feels  uncomfortable.   By  proceeding  with  this  training  you  agree  to  assume  all  risk  of  injuries  associated   with  participation,  including  but  not  limited  to  pulled  muscles,  pain,  relationship   issues  or  death.   You  hereby  acknowledge  that  you  are  physically  fit  and  mentally  capable  of   performing  the  exercises  in  this  program.  If  you  have  medical  issues,  you  agree  to   consult  a  doctor  before  proceeding.   After  having  read  this  waiver  and  knowing  these  facts,  by  proceeding  with  this   program,  you  agree  to  HOLD  HARMLESS,  WAIVE  AND  RELEASE  Jim  Benson,  Evoka   Media  and  all  its  officers,  agents,  employees,  organizers,  representatives,  and   successors  from  any  responsibility,  liabilities,  demands,  or  claims  of  any  kind  arising   out  of  your  participation  in  the  Multi  Orgasmic  Lover  Training  program.    

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Welcome!  

  The  Multi  Orgasmic  Lover  training  is  a  journey.  By  the  end  of  the  journey,  you’ll  be  a   different  person  and  a  different  lover.  You’re  about  to  learn  bedroom  skills  that’ll   pay  off  for  the  rest  of  your  life.   This  is  your  opportunity  to  deeply  explore  yourself  as  a  sexual  being;  to   breakthrough  old  blocks  that  have  kept  you  from  loving  yourself  and  others,  and  to   carve  new  neural  pathways  of  pleasure  in  your  mind  and  body.   By  the  end  of  the  course,  you’ll  …   Ø Learn  how  to  systematically  expand  your  capacity  for  pleasure,  so  both  you   and  your  partner  can  enjoy  lovemaking  a  lot  more.   Ø Know  how  to  relax  during  sex,  so  you  can  stop  worrying  about  performing  or   about  “doing  well”  and  be  in  the  moment  instead.   Ø Find  out  just  how  powerful  breath  can  be.  You’ll  learn  how  to  use  breath  to   manage  your  arousal  levels,  to  increase  sexual  bliss,  and  to  connect  more   powerfully  with  your  partner.   Ø Learn  to  master  your  ejaculation.  You’ll  choose  if  or  when  you  want  to   ejaculate.   Ø Begin  to  have  full-­‐body  or  multiple  orgasmic  experiences  without  ejaculating.   Everything  you’re  about  to  learn  in  this  course  has  been  tested  by  thousands  of  men   from  all  over  the  world.  It’s  based  on  ancient  practices,  modern  research  and  my   own  personal  experiences  as  well  as  that  of  my  students.    

What  you’ll  be  doing  in  this  training   You  will  be  retraining  your  body  to  experience  pleasure  in  a  new  way.  You’ll  do  this   by  doing  a  number  of  exercises  designed  to  open  new  pathways  in  your  body  and   expand  your  capacity  for  pleasure.  You  will  be  masturbating,  and  applying  these   exercises  to  your  masturbation  sessions.  (You  may  notice  that  when  I’m  referring  to   masturbation  in  the  context  of  these  new  exercises  that  I  replace  it  with  the  term   “self-­‐pleasuring”  to  distinguish  it  from  a  more  results-­‐focused  or  ejaculation-­‐focused   outcome.)     The  idea  is  to  pleasure  yourself  close  to  “the  point  of  no  return,”  beyond  which  you   would  surely  ejaculate.  You  then  apply  some  of  the  techniques  you’ll  be  learning  in   this  training  until  your  arousal  drops  down  —  not  entirely,  but  somewhat.  You’ll   Owner’s  Manual  for  Multi  Orgasmic  Lover  

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  return  to  self-­‐pleasuring  until  you’re  close  to  ejaculating  again.  Then  you’ll  apply  the   techniques  once  more.  Over  time  the  techniques  become  as  easy  and  natural  and   effortless  as  sex  itself  (well,  at  least  as  sex  should  be!)   That’s  the  bare-­‐bones  plan.  You  may  have  heard  of  this  practice  before;  it’s  also   known  as  “edging,”  as  in,  coming  close  to  the  edge  of  ejaculation,  but  not  going  over   it.  When  guys  “edge”  during  intercourse,  it’s  often  called  “karezza,”  or  “coitus   reservatus.”  But  what  distinguishes  this  program  from  the  standard  practice  of  just   stopping  before  you  ejaculate  are  the  following  aspects  of  the  Multi  Orgasmic  Lover   program:   • • • • • •

Releasing  blocks   Healing  shame   Learning  to  relax   Adding  the  “ME  Breath”   Connecting  sex  and  heart   Using  sound  and  vocalization  

These  parts  of  the  program  not  only  will  serve  you  well  as  you  learn  how  to  master   your  ejaculation,  they  are  hugely  important  keys  in  helping  you  become  a  multi-­‐ orgasmic  man.     You  can  —  and  should  —  practice  all  of  the  techniques  in  this  program  solo,  in  your   own  self-­‐pleasuring  sessions.  In  Module  10,  I  talk  about  how  to  include  partners  in   these  practices;  at  any  time,  you  can  skip  ahead  to  that  module  to  learn  more  about   how  to  do  that.  But  I  highly  recommend  learning  to  fly  solo  before  carrying   passengers!  

How  to  get  the  most  out  of  this  training  

Over  the  years  that  I’ve  offered  this  program,  I’ve  noticed  that  guys  who  follow  the   guidelines  below  seem  to  get  maximum  results  from  the  program.  If  you  follow   these  suggestions  and  keep  them  as  your  context  while  you  proceed  through  the   modules,  you  are  almost  guaranteed  to  end  up  with  the  results  you  want.  

Determine  your  intention.    

What  do  you  want  to  accomplish  in  this  program?  When  you  imagine  yourself  as  a   lover  five  years  from  now,  what  will  you  want  to  have  experienced?  In  the  realm  of   sexuality,  what  do  you  want  your  inner  state  to  be?  Write  out  these  goals  and  refer   to  them  frequently  throughout  the  program.    

 

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  _________________________________________________________________________________________________   _________________________________________________________________________________________________   _________________________________________________________________________________________________   _________________________________________________________________________________________________  

Do  these  modules  in  order.    

This  program  has  been  carefully  designed  to  give  you  maximum  chance  for  success.   If  there  are  exercises  that  you  don’t  resonate  with,  it’s  OK  to  skip  them,  but  only   after  you’ve  given  them  a  good  testing  period  —  usually,  in  my  experience,  at  least  a   week.  The  exception  is  Module  10  where  I  discuss  integrating  these  practices  with  a   partner.  Once  you’ve  reached  Module  5,  you  can  refer  to  Module  10  at  any  time.  

Set  time  aside.    

I’ve  designed  Multi  Orgasmic  Lover  so  that  it  can  accommodate  a  busy  lifestyle.      

There  are  two  kinds  of  practices  in  this  program:  Self-­‐pleasuring  and  supplemental.   The  self-­‐pleasuring  sessions  are  generally  20-­‐30  minutes  long;  depending  on  how  full   your  life  is,  you  can  do  between  1  and  5  of  these  sessions  per  week.  Like  anything   else,  the  more  time  you  give  to  the  self-­‐pleasuring  practices,  the  faster  you’ll   progress.  The  supplemental  practices  can  be  done  as  part  of  a  morning  ritual,  or   right  before  your  self-­‐pleasuring  practices.  Usually  they  are  between  2  and  5   minutes  long.     To  give  yourself  maximum  chance  for  success  with  this  program,  do  what  you  can  to   clear  time  in  your  calendar  for  the  practices,  and  actually  schedule  them.  Add  your   practice  time  to  your  calendar  as  soon  as  you  get  your  “home-­‐fun”  assignment  from   the  audio  recordings.  If  you  live  with  your  sexual  partner,  let  them  know  that  you’ll   be  setting  aside  time  to  practice.  Remember,  you’re  worth  it!  

Be  kind  to  yourself.    

You’re  going  to  be  engaged  in  the  process  of  re-­‐wiring  an  outdated  system.  You’re   changing  old  habits  and  beliefs.  You’re  diving  directly  into  pockets  of  fear  and   anxiety.  This  process  of  change  will  go  more  smoothly  if  you  make  room  for  your   frustration,  your  struggle,  and  feelings  of  failure.  Give  yourself  a  break.  Imagine  that   you’re  teaching  a  child  to  tie  his  shoes  —  would  you  yell  at  him  for  not  getting  it   right  away?  Probably  not.  I  would  hope  you  would  be  supportive  and  caring.  Treat   yourself  in  a  similar  way.  

Be  willing  to  change  your  patterns.    

Even  though  you  may  not  be  able  to  fully  see  the  habitual  patterns  that  lock  you  into   undesirable  behaviors,  simply  cultivating  the  willingness  to  change  can  make  a  huge   difference.  I  know  guys  who,  as  they’re  engaged  in  their  supplemental  practices,  add   Owner’s  Manual  for  Multi  Orgasmic  Lover  

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  simple  spoken  affirmations  like,  “I’m  willing  to  change  my  old  habits  and  beliefs   about  sex,”  or  “I’m  changing  and  growing  as  a  sexual  man.”  

Stop  if  something  hurts.    

I’m  serious  about  this  one.  If  you  experience  sharp  or  dull  pain  in  your  genitals  or   surrounding  areas,  stop  the  practices  immediately  and  make  an  appointment  with   your  doctor  to  talk  about  it.  Only  resume  the  training  once  the  pain  has  subsided,   and  even  then,  proceed  with  caution.    

Learn  technique,  drop  technique.    

You  are  training  your  body  to  forget  your  training  and  simply  take  the  action  that  it   is  designed  for.  In  this  case,  that  means  multiple  orgasms  without  ejaculation!  I  don’t   want  you  to  become  a  sex  technician.  I’m  encouraging  you  to  learn  a  practice,  and  as   soon  as  you  can,  forget  about  it.  Let  your  body  take  over.  My  intention  is  that  you   become  so  unconsciously  competent  with  these  practices  that,  in  your  lovemaking,   you  barely  notice  you’re  doing  them!  

Don’t  get  preoccupied  with  your  “blocks.”    

If  your  energy  flow  is  a  river,  and  your  energy  blocks  are  boulders  in  the  river,   remember  that  the  river  keeps  flowing  around  the  blocks.  If  you  focus  only  on  the   boulders,  you  never  get  to  enjoy  the  river!  The  Multi  Orgasmic  Lover  program  is   designed  to  wear  down  those  boulders,  or  even  roll  them  out  of  the  river  entirely.   Over  time,  as  you  stay  with  these  practices,  those  boulders  turn  to  stones  and   pebbles,  and  your  “energy  river”  gets  smoother  and  wider.    

Get  support.    

Support  can  take  many  forms.  Some  guys  recruit  their  friends  to  join  them  in  the   program  and  use  each  other  to  stay  accountable  to  the  practices.  If  you  have  a  coach,   a  therapist,  or  an  accountability  partner,  you  can  enlist  them  to  help  you  stay  on   track.  And  if  you  haven’t  already,  you  can  also  join  our  online  community:  The   Sexual  Mastery  Inner  Circle.  It’s  a  great  way  to  share  your  experiences,  bounce  ideas   off  other  men,  and  get  your  important  questions  answered.  

Become  friends  with  your  shame.    

I’ve  done  a  lot  of  research  in  the  multi  orgasmic  arena,  and  no  one  out  there  is   talking  about  sexual  shame.  I’m  convinced  that  unacknowledged  shame  is  at  the  root   of  a  vast  majority  of  sexual  issues,  and  also  why  most  guys  drop  out  of  programs  like   mine.  I  want  you  to  get  to  know  your  shame;  to  de-­‐fang  it;  and  to  help  you  know  that   you’re  not  alone.  Everyone  has  sexual  shame  in  one  form  or  another.  And  it  doesn’t   need  to  run  your  sex  life.    

Focus  on  your  internal  experience.    

I’m  encouraging  you  to  give  up  porn  and  mental  fantasy  for  the  length  of  time  you’re   actively  engaged  with  these  modules.  Why?  Not  because  they’re  inherently  bad,  but  

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  because  they  direct  your  attention  away  from  yourself.  You’re  masturbating  to  an   external  object,  a  fantasy  woman  or  a  porn  princess.  Cultivating  greater  awareness   of  your  sensate  experience  requires  you  to  bring  your  attention  to  yourself  and  your   experience  in  the  moment.  Think  of  this  internally-­‐directed  focus  as  a  way  of   expanding  your  “pleasure  palette.”  

Cultivate  a  no-­‐agenda,  no-­‐goal  attitude.     The  mind  loves  to  create  a  goal  and  reach  it.  But  I  want  to  encourage  you  to  balance   your  desire  to  attain  a  high  level  of  mastery  over  your  sexual  energy  with  a  “let  go”   attitude.  Living  this  paradox  is  like  walking  a  razor’s  edge,  and  is  a  very  high  level  of   functioning.  Some  guys  will  fool  their  minds  by  setting  a  goal  to  not  have  an  agenda!   Other  guys  will  regularly  remind  themselves  that  the  journey  is  as  important  as  the   destination.  Do  whatever  works  for  you.    

Treat  yourself  to  pleasure.    

It  sounds  simplistic,  but  saying,  “yes”  to  pleasure  is  an  important  step  in  becoming  a   fully  orgasmic  man.  In  the  section  below  I  describe  how  to  use  a  Pleasure  List  as  a   way  of  structuring  your  life  so  that  you  spend  more  time  doing  things  that  bring  you   joy.  Just  do  it.  Trust  me,  this  may  sound  trivial  but  it’s  not.  This  will  make  a  huge   difference  in  you  reaching  your  goals.      

Learn  to  receive  and  surrender.    

I  can’t  emphasize  enough  how  important  it  is  to  learn  to  receive,  and  ultimately,  to   learn  to  surrender.  A  lot  of  people  associate  surrender  with  weakness  but  that   couldn’t  be  more  inaccurate.  The  strength  IS  in  your  ability  to  surrender.  You  could   do  all  of  these  practices  in  this  program,  but  if  you  didn’t  expand  your  capacity  to   receive  and  let  go,  you  probably  wouldn’t  be  able  to  achieve  full-­‐body,  non-­‐ ejaculatory  orgasms.  I’ll  say  more  about  this  right  now.  

Expanding  Your  Pleasure   1.  Receiving  from  yourself   Nearly  all  men  these  days  have  been  trained  to  pay  attention  to  the  woman  we’re   with  rather  than  ourselves.  This  phenomenon  creates  an  internal  dialogue  that   further  separates  us  from  our  in-­‐the-­‐moment  experience.  We’re  asking  questions  in   our  head  such  as,  “Is  she  enjoying  herself?”  “Am  I  good  enough?”  “What  should  I  do   next?”  And  we  forget  about  directing  those  same  questions  toward  ourselves:  “Am  I   enjoying  this?”  “Does  this  feel  good  to  me?”  “What  would  feel  better  for  me  right   now?”     Techniques  are  great  and  have  their  place  —  I  teach  and  use  plenty  of  them!  —  but   they  are  better  off  serving  the  situation  instead  of  dominating  it.  Again,  many  of  us   have  become  fixated  on  a  partner-­‐pleasing  technique  that  we’ve  adopted  when  in   Owner’s  Manual  for  Multi  Orgasmic  Lover  

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  fact  our  energy  would  be  better  spent  learning  to  1)  more  completely  enter  our   “animal  bodies”  and  experience  our  “fuck”  energy,  and  2)  feel  and  appropriately   express  our  own  needs,  wants,  desires,  and  preferences.     Receiving  from  yourself  also  means  setting  time  aside  for  pleasure,  and  learning  to   touch  yourself  in  a  way  that  gives  you  the  most  pleasure.  This  may  be  an   “unlearning”  for  many  of  us.  We’re  used  to  giving  to  others,  and  then  if  there’s  any   left  over,  we  get  a  little  bit.  Especially  regarding  self-­‐pleasuring:  Many  of  us  were   raised  in  sexually  repressive  environments,  and  the  times  we  spent  touching   ourselves  sexually,  in  our  childhood  or  adolescence,  were  most  likely  short-­‐lived   and  furtive,  with  the  specter  of  “getting  caught”  hanging  over  us.     The  Pleasure  List.  As  we  begin  to  give  to  ourselves  first,  we  create  new  pathways  of   pleasure.  I  want  to  encourage  you,  right  now,  to  create  a  “Pleasure  List”  that   includes  activities  you  can  do  that  give  you  a  sense  of  joy  or  renewal.  These   activities  can  cost  money  or  not,  and  can  be  enjoyed  solo  or  with  another.  Examples   from  my  personal  list:   • • • • • • • • • •

Take  a  hot  tub   Sitting  meditation   Self  Pleasuring   Walk  in  nature   Bounce  on  trampoline   Receive  a  massage   Dance  to  music  (solo  or  with  others)   Sex  with  my  partner   Play  frisbee  on  the  beach   Visit  a  hot  springs  for  a  minimum  of  2  days  

Make  this  a  long  list  for  yourself,  and  keep  adding  to  it  over  time.  Post  it  in  a   noticeable  location  —  or  even  make  it  as  digital  wallpaper  for  your  phone,  tablet  or   computer.  Then  do  at  least  one  thing  from  your  Pleasure  List  every  day,  and  even   more  than  that,  if  you  can.  Working  with  your  Pleasure  List  is  a  great  way  to  make   the  process  of  giving  to  yourself  more  conscious.   Slow  down.  Make  the  time.  No  matter  how  busy  you  are,  you  can  always  find  time  to   do  something  for  yourself  during  the  day.  Some  days  it  might  seem  that  all  you  have   time  for  is  taking  a  deep  breath  and  giving  thanks  before  eating  a  meal!  But  if  you   can  take  a  little  more  time,  there’s  a  chance  for  you  to  deepen  your  experience  of   yourself.  Give  yourself  an  hour  if  you  can.  Set  an  intention  to  relax  and  receive.   Warm  the  room,  if  it’s  not  already  warm.  Light  candles,  put  on  some  music.  Take  a   bath  with  scented  oils.    

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  For  some  guys  this  can  feel  like  an  intimidating  thing  to  take  on  because  it’s  easily   associated  with  something  that  only  women  would  do  for  themselves.  However,   when  you  start  to  relax  into  honoring  the  sensations  of  your  own  body  it  directly   opens  the  path  to  more  pleasure  and  thus  the  experience  of  being  able  to  let  go  into   multiple  non-­‐ejaculatory  orgasms.     Self-­‐massage  is  a  great  way  to  attune  to  what  feels  good  to  you.  What  kind  of  touch   do  you  most  enjoy?  Deep  and  slow,  light  and  ticklish,  percussive  and  intense?  Do   you  like  a  variety?  Perhaps  different  areas  of  your  body  prefer  different  kinds  of   touch  at  different  times.  Practice  giving  this  kind  of  massage  to  yourself  before  a   self-­‐pleasuring  session.  Experiment  with  touching  your  entire  body  before  focusing   on  your  genitals.  Change  positions,  writhe  and  make  some  sound.  Try  using  a  little   massage  oil  everywhere  on  your  body.   If  you  want  to  focus  on  your  genitals,  again,  take  time  to  explore  what  feels  good  to   you.  Do  your  best  to  break  out  of  your  adolescent  habits:  Allow  the  journey  of   sensation  to  be  the  goal,  NOT  a  quick,  ejaculatory  orgasm.  Explore  your  perineum.   Play  with  your  balls.  Experiment  with  different  strokes  on  the  shaft  and  head  of  your   cock.  Meanwhile,  continue  to  touch  yourself  everywhere.  Continue  to  writhe,   breathe  deeply,  and  make  sounds.     And  again,  understand  that  your  masculine  nature  may  not  particularly  enjoy  this   process!  That  part  of  you  is  more  interested  in  goals,  results,  analysis,  and  challenge.   But  this  self-­‐massage  exploration  is  a  chance  for  you  to  cultivate  your  inner  multi   orgasmic  nature.  Be  willing  to  move  through  your  discomfort  and  explore  this   softer,  less  “driven”  aspect  of  yourself.  

2.  Receiving  from  a  partner  

Once  you  know  what  most  turns  you  on,  you’re  better  able  to  communicate  your   wants  and  desires  to  your  partner.  For  many  men,  this  is  even  more  challenging   than  spending  time  consciously  self-­‐pleasuring.  Perhaps  you’ve  been  wounded  in   the  past  by  partners  who  rejected  your  requests  and  you’ve  made  an  internal   decision  not  to  ever  let  that  happen  again.     If  you  notice  that  you’re  tentative  in  communicating  your  desires,  then  it  may  be   that  learning  to  receive  from  a  partner  is  a  process  of  recovery  of  a  lost  part  of   yourself.  You  can  learn  to  ask  for  what  you  want  as  an  adult  who  can  take  care  of   himself  no  matter  what  happens.  This  adult  knows  how  to  talk  to  himself  to  get   through  challenging  moments  in  life,  knows  how  to  hear  “no”  without  taking  it   personally,  and  knows  how  to  negotiate  to  get  needs  met  as  best  he  can.     Directly  asking  for  sex.  Many  of  us  are  afraid  of  saying  something  like,  “I’ve  been   noticing  how  beautiful  you  look  today,  and  I’d  love  to  make  love  with  you  tonight.”   We’re  afraid  of  rejection,  and  would  rather  try  another  route,  like  giving  our  partner   Owner’s  Manual  for  Multi  Orgasmic  Lover  

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  a  shoulder  massage  and  hoping  she’ll  get  “in  the  mood.”  Try  the  direct  approach   instead.  Even  if  she  says  No,  she’ll  probably  be  watching  to  see  if  you  react   negatively.  If  you  don’t,  she’ll  find  that  attractive,  and  you  may  find  that  her  No   changes  to  a  Yes  later  on.   Asking  for  the  kind  of  touch  you  want.  One  of  my  early  sexual  partners  was  not   interested  in  my  cock  at  all,  it  seemed,  and  I  started  to  make  up  a  story  that  my   genitals  weren’t  attractive  or  desirable.  Many  times  I  wanted  my  cock  held,  without   sexual  stimulation,  but  I  wasn’t  able  to  say  anything  for  fear  of  rejection.  Later  I   found  out  that  often  a  woman  will  not  touch  a  man’s  genitals  because  she’s  afraid   that  doing  so  will  make  him  think  that  she  wants  sex.  So  I  eventually  learned  (it  took   many  years)  to  say  something  like,  “I’m  not  feeling  particularly  sexual  now,  but  it   would  be  deeply  comforting  for  me  if  you  would  hold  my  cock.”  If  she  agreed,  then   I’d  tell  her  just  how  I  wanted  to  be  held,  which  was  another  great  practice   opportunity  –  learning  I  could  be  held  exactly  how  I  wanted.  Most  women  are  happy   to  oblige  with  this  kind  of  thing,  if  they’re  asked  directly.  Remember:  you’re  not  a   nerdy  adolescent,  or  a  “beggar  with  a  bowl,”  looking  for  scraps  of  sexual-­‐loving   attention.  You’re  an  adult  male  who  loves  himself  enough  to  get  his  needs  met.   This  process  of  asking  for  what  you  want  in  the  bedroom  has  a  ripple  effect  on  the   rest  of  your  life.  When  you  take  more  charge  of  getting  your  pleasure  needs  met,   you’ll  find  out  pretty  quickly  the  areas  of  your  life  where  you’re  not  living  fully.  You   then  naturally  begin  asking  for  what  you  want  in  those  areas.   OK,  let’s  begin  to  move  into  our  curriculum.  

Before  Starting  the  Program    

1. Print  out  this  manual.  Having  it  physically  next  to  you  will  make  it  much   easier  to  follow  the  home-­‐fun  and  to  review  modules.   2. Read  the  release  waiver  above.  You  are  proceeding  through  this  program  at   your  own  risk.   3. Create  your  Pleasure  List  in  the  space  below  and  then  remove  it  from  this   manual  and  post  it  in  a  place  where  you’ll  see  it  every  day.  Place  at  least  three   of  the  items  on  your  to-­‐do  list  for  the  next  week,  or  even  more  times  if  you   can.     _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________  

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  _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________ _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________   _________________________________________________________________________________________    

Module  1:  The  Six  Core  Principles     This  module  is  the  launching  pad  for  the  rest  of  the  program.  In  this  module,  you’ll   learn  the  six  core  principles  of  mastering  sexual  energy,  having  multiple  orgasms,   controlling  ejaculation  and  experiencing  full  body  pleasure.     You’ll  learn  the  six  different  types  of  male  orgasms.  Chances  are,  you’ve  only   experienced  the  first  type  —  The  standard  “garden  variety”  ejaculatory  orgasm.   We’ll  cover  the  five  other  types  that  you  might  experience  on  the  path  to  sexual   mastery.   We’ll  talk  about  the  pace  of  the  program,  so  you  can  figure  out  exactly  how  fast  you   want  to  work  at  the  skills  and  practices.  Like  anything  else  in  life,  the  more  you   practice,  the  faster  you’ll  master  the  skill.  Fortunately,  you  only  need  about  20  –  30   minutes  of  practice  3  times  a  week  to  learn  this  skill.  However,  to  master  it  in  a  short   period  of  time  and  have  the  most  powerful  results  I  recommend  that  you  simply   make  it  a  part  of  your  daily  practice.     Owner’s  Manual  for  Multi  Orgasmic  Lover  

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  (Research  into  neuroplasticity  shows  that  it  takes  about  30  consecutive  days  to  form   new  neural  pathways  in  the  brain  and  create  new  habits.)  

Preparation  

__I’ve  completed  all  items  under  “Before  Starting  The  Program”    

Slide  Show  for  Module  1  Audio    

The  Module  1  Audio  refers  to  a  Slide  Show.  We’ve  included  the  slides  below  to  make   it  easy  for  you  to  follow  along.  

 

 

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Listen  to  Module  1  audio:  Introduction  to  Multi  Orgasmic  Lover  (72  minutes)  

__  Check  when  completed  

Watch  the  Module  1  video:  Self  Massage  (11  minutes)  

__  Check  when  completed  

Home-­‐fun  

1. Consider  how  you’d  like  to  relate  to  porn  during  your  training,  including   considering  refraining  from  viewing  porn  completely.  Commit  to  your  

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2. 3. 4. 5.

decision.     Give  yourself  2-­‐3  self-­‐massage  sessions  during  the  next  week.  Take  a  day  or   two  off  between  them,  allowing  20-­‐30  minutes  for  each  one.     If  you  masturbate  during  the  week,  do  your  best  to  not  ejaculate.     Re-­‐read  the  “Expanding  your  Pleasure”  section  above.  Make  your  Pleasure   List.  Do  a  different  item  from  your  Pleasure  List  three  times  per  week.     Set  up  a  system  of  support,  communicating  with  a  friend,  therapist,  or  other   “safe  person”  about  what  you’re  trying  to  accomplish.  (Or  journal,  if  you   prefer.)    

How  you  know  you’re  ready  to  move  on  to  Module  2  

___  I’ve  completed  all  of  my  home-­‐fun  assignments.  

___  My  perineum  and  pelvic  floor  feels  soft,  relaxed  and  pliable.  For  some  guys  this   will  be  the  case  right  away;  other  guys  may  need  ten  or  more  self-­‐massage  sessions   before  the  area  around  their  genitals  feels  soft  and  spongy.     •

For  guys  whose  pelvic  floor  is  already  soft:  You  can  immediately  move  on  to   Module  2  after  a  single  self-­‐massage  session.  Give  yourself  an  occasional   (monthly)  self-­‐massage  session  as  a  kind  of  “sexual  health  maintenance.”  

•

If  you  have  some  amount  of  genital  armoring:  Spend  a  week  of  2-­‐3  sessions   of  self-­‐massage.  Then  move  on  to  Module  2  while  continuing  to  self-­‐massage   twice  a  week  until  you  notice  a  significant  softening  of  the  musculature  in  the   pelvic  floor.  

Module  2:  Dissolving  Sexual  Shame   Listen  to  Module  2  audio:  Shame  and  Trauma  (59  minutes)   __  Check  when  completed  

Watch  The  Module  2  videos:  Pelvic  Rocking  and  PC  Pump  (11  minutes  total)  

__  Check  when  completed  

Home-­‐fun  

1. Pick  one  example  of  Toxic  Shame  that  comes  up  for  you  in  your  solo  sex  life,   and  one  that  comes  from  how  you've  been  with  a  partner  in  the  past.  Go   through  the  5  A's  practice  with  these  feelings.  

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  2. How  is  Self-­‐Massage  going  for  you?  If  it's  benefitting  you,  keep  it  up.  If  not,   drop  it  and  start  'no  agenda  self-­‐pleasuring'  practice.  This  is  gentle,  healing   self-­‐touch  through  the  whole  pelvic  area  and  the  rest  of  your  body  without  a   goal  or  agenda.   3. Begin  daily  PC  Pumps.  30  per  day,  in  three  sets  of  10.  Do  the  “pulsing”   version  for  the  first  9,  then  squeeze  and  hold  the  tenth  one  for  6  or  7  seconds.   Rest  before  beginning  the  next  set.  OK  to  do  while  driving,  standing  in  line,   etc.   4. Do  the  Pelvic  Rocking  practice  daily  for  3  minutes  minimum.  Ultimately,   you’ll  choose  the  position  that  is  most  comfortable  for  you,  but  make  sure  to   try  at  least  2  different  positions  at  the  beginning.   5. Continue  to  do  three  items  from  your  Pleasure  List  (You  DID  write  your   Pleasure  List,  right?).  Pick  three  things  that  bring  you  pleasure  and  do  them   this  week.  Remember,  this  is  a  key  piece  to  reaching  your  goals.     6. Continue  to  stay  true  to  your  commitment  to  watching  less  or  no  porn.    

How  you  know  you’re  ready  to  move  on  to  Module  3  

__  I’ve  completed  all  of  my  home-­‐fun  assignments.  

__  3  sets  of  10  PC  Pumps  are  easy  for  me.  I  can  hold  the  squeeze  on  the  tenth  one  for   6  or  7  seconds,  no  problem.   __  The  Pelvic  Rocking  exercises  are  starting  to  feel  like  second  nature;  the  motion  is   easy  and  fluid  for  me,  and  I  don’t  have  a  problem  isolating  my  pelvis.     __  I  am  feeling  eager  to  add  new  skills  to  my  practice.  

Module  3:  Relaxation  and  Sex   Listen  to  the  Module  3  audio:  Relaxation  (61  minutes)   __  Check  when  completed  

Watch  The  Module  3  video:  Sexual  Breathing  (6  minutes)  

__  Check  when  completed  

Home-­‐fun   1. 2. 3. 4.

Practice  Sexual  Breathing  for  3  minutes  a  day,  minimum.   Do  the  Pelvic  Rocking  practice  daily  for  3  minutes  minimum.     Continue  with  30  daily  PC  Pumps  in  three  sets  of  10.     If  you  haven’t  explored  it  already,  I  want  you  to  check  out  the  Bonus  Module   entitled  “Moving  Sexual  Energy.”  It’s  a  video  demonstration  of  a  practice   called  “Streaming”  that  comes  with  an  mp3  soundtrack.  I  want  you  to  try  the   practice  for  a  minimum  of  3-­‐5  minutes  every  day  for  at  least  a  week.  If  you  

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  like  it,  you  can  increase  your  practice  time  to  10  minutes  and  continue  to   make  it  part  of  your  daily  routine.   5. If  you  want  to  pleasure  yourself,  go  ahead!  Continue  the  practice  of  no-­‐ agenda  pleasuring  from  Module  2.   6. Get  out  that  Pleasure  List  and  add  ways  of  physically  relaxing  to  it.  Massage,   hot  tubs  or  baths,  guided  meditations  –  those  kinds  of  things  that  I   mentioned  earlier.  Then  DO  them!  That’s  right,  move  them  from  your   Pleasure  List  to  your  To-­‐Do  list  for  the  day.  Do  at  least  three  items  from  your   Pleasure  List  each  week  that  you’re  following  the  program.  

How  you  know  you’re  ready  to  move  on  to  Module  4  

__  I’ve  completed  all  of  my  home-­‐fun  assignments.  

__  The  Sexual  Breathing  practice  is  starting  to  feel  like  second  nature  to  me.  I  find   that  during  other  daily  activities,  I’ve  become  more  aware  of  my  breath.  As  a  result,   I’m  beginning  to  make  subtle  changes  in  how  I  breathe  throughout  the  day.   __  I’ve  experimented  with  the  Bonus  Module  “Streaming”  practice  for  at  least  seven   days,  3-­‐5  minutes  a  day.  I  either  1)  Don’t  enjoy  it,  and  am  ready  to  move  on,  or  2)   Enjoy  it  and  can  integrate  it  into  my  daily  practice.   __  I’ve  integrated  my  current  skillset  and  feeling  ready  to  add  new  skills  to  my   practice.  

Module  4:  Sexual  Confidence   Listen  to  the  Module  4  audio:  Confidence  (52  minutes)   __  Check  when  completed  (Includes  listening  to  the  Evolved  Lover  meditation)  

Watch  The  Module  4  video:  ME  Breath  (11  minutes)  

__  Check  when  completed  

Home-­‐fun   1. Schedule  and  commit  to  up  to  five  (but  no  less  than  two)  30-­‐minute  self-­‐ pleasuring  sessions  over  the  upcoming  week.  In  your  self-­‐pleasuring   sessions,  apply  the  ME  Breath:  Go  up  to  an  8,  then  slow  down  or  stop,  and  use   the  "ME"  Breath  in  that  moment.  Bring  yourself  back  down  to  a  5,  then  work   up  to  an  8  again,  repeating  the  process  at  least  3  times!     2. Increase  your  PC  pumps  to  60  a  day.  6  sets  of  10.  Squeeze  and  hold  on  the   10th  one  for  about  6  or  7  seconds.   3. If  there  is  any  practice  that  you’re  getting  great  benefit  from,  continue  that  –   based  on  your  time  and  interest  level.  That  means  if  you’re  still  doing  the   Owner’s  Manual  for  Multi  Orgasmic  Lover  

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  self-­‐massage  and  benefitting,  continue  that.  If  you  enjoy  pelvic  rocking,  or  the   Streaming  practice,  continue  that  –  but  not  necessarily  as  part  of  your  self-­‐ pleasuring.  If  you  don’t  have  the  time,  just  focus  on  self-­‐pleasuring  with  the   ME  Breath.     4. Stay  committed  to  your  no-­‐  or  reduced-­‐porn  commitment.   5. Review  and  update  your  Pleasure  List.  Anything  else  you  can  add?  Do  you   want  to  step  up  your  game?  Do  1  item  minimum  per  day  from  the  list.  This   week,  choose  something  from  your  list  that  you  haven’t  done  lately,  and   enjoy  that.      

How  you  know  you’re  ready  to  move  on  to  Module  5  

__  I’ve  completed  all  of  my  home-­‐fun  assignments.  

__  I’ve  completed  at  least  two  self-­‐pleasuring  sessions  using  the  ME  Breath,  and  I   have  questions  about  the  practice.  (The  ME  Breath  is  the  backbone  of  this  program,   so  we’re  giving  it  a  lot  of  attention,  and  Module  5  will  definitely  help  you  deepen   your  experience.  Check  out  Module  5’s  audio  after  two  self-­‐pleasuring  sessions   where  you  use  the  ME  Breath.  In  Module  5,  I’ll  answer  more  questions,  review  the   ME  Breath  in  greater  detail,  and  bring  out  what  I  call  the  Helpful  Suggestion  Bucket   that  will  help  you  get  the  most  out  of  the  practice.)   __  I’m  easily  able  to  handle  60  PC  pumps  a  day,  and  squeezing  for  6-­‐7  seconds  at  the   end  of  each  set  of  10  is  no  problem.  

Module  5:  Sexual  Training  Q  &  A   Listen  to  the  Module  5  audio:  Midterm  Assessment!  (59  minutes)  

__  Check  when  completed  

Review  The  Module  5  video:  ME  Breath  (11  minutes)  

__  Check  when  completed  

Home-­‐fun  

You  may  have  noticed  that  some  home-­‐fun  repeats  every  module.  Let’s  talk  about   that  for  a  moment.     1. There’s  your  Pleasure  List.  I’m  going  to  stop  reminding  you  about  it,  but  I   want  you  to  continue  to  use  it  in  a  way  that  works  for  you  for  the  rest  of  the   program.    

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  2. Same  for  your  no-­‐  or  reduced-­‐porn  commitment.  Maybe  it’s  second  nature   for  you  at  this  point,  to  spend  time  pleasuring  yourself  instead  of  looking  at   images  of  naked  women.  If  so,  WOW,  congratulations!  In  any  case,  I  won’t   remind  you  any  more  about  your  porn  commitment  –  but  keep  it  up,   whatever  you’ve  committed  to.   3. You  should  be  doing  6  sets  of  10  PC  pumps  every  day,  squeezing  and  holding   on  the  10th  one  for  about  6  or  7  seconds.  Keep  these  going  for  the   remainder  of  the  program;  for  some  of  you,  they’ll  turn  out  to  be  one  of  the   most  important  factors  in  becoming  multi-­‐orgasmic.  But  I’m  not  going  to   continue  to  add  them  to  your  homework  list.     4. Self-­‐pleasuring  practice:  I  will  continue  to  modify  this  for  your  home-­‐fun  in   each  of  the  next  three  modules.  But  the  basics  remain  the  same.  And  they  are:   Set  aside  from  2  to  5  half-­‐hour  pleasuring  sessions  per  week  for  each  week   you  stay  at  this  module  level.  You  can  make  them  15  or  20  minutes  if  time  is   tight,  or  an  hour  if  time  isn’t  an  issue.  You  will  be  self-­‐pleasuring  (as  I’ve   described  in  the  audio)  using  the  ME  Breath.  In  your  self-­‐pleasuring  sessions,   go  up  to  an  8,  then  slow  down  or  stop,  and  use  the  "ME"  Breath  in  that   moment.  Bring  yourself  back  down  to  a  5,  then  work  up  to  an  8  again,   repeating  the  process  at  least  3  times.   5. If  there  is  any  practice  that  you’re  getting  great  benefit  from,  continue  that  –   based  on  your  time  and  interest  level.  That  means  if  you’re  still  doing  the   self-­‐massage  and  benefitting,  continue  that.  If  you  enjoy  pelvic  rocking,  or  the   shaking  to  the  dissolving  blocks  music,  continue  those.  But  if  time  is  tight,  let   them  go  and  focus  on  your  pleasuring  sessions  instead.   6. Do  at  least  one  item  from  the  list  of  Extracurriculars  on  the  audio,  and  do  it  at   least  5  times  before  the  end  of  this  program.  That  means  5  yoga  or  martial   arts  classes,  or  getting  5  breathwork  sessions,  or  5  hours  of  ecstatic  dancing   on  5  different  occasions.   7. There’s  no  video  for  this  module,  but  you  can  always  review  the  ME  Breath   video  and  follow  along  with  me  to  make  sure  you’ve  got  the  fundamentals   “under  your  belt.”  

How  you  know  you’re  ready  to  move  on  to  Module  6  

__  I’ve  completed  all  of  my  home-­‐fun  assignments.  

__  The  ME  Breath  is  feeling  easy  for  me.  You’ll  know  this  because  —  like  when  you   started  to  find  your  groove  driving  a  stick  shift  car  for  the  first  time  —  you’ll  be   feeling  comfortable  with  the  technical  aspects  of  the  ME  Breath:  Pelvic  Rocking,  PC   Pump  and  Sexual  Breathing  will  all  be  merging  in  an  integrated  experience.  For   some  guys  this  might  take  one,  two  or  even  three  months.  Other  guys  will  get  it  right   Owner’s  Manual  for  Multi  Orgasmic  Lover  

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  away.  But  even  guys  who  get  it  immediately  should  still  spend  a  minimum  of  at  least   a  week  on  this  module  before  proceeding.  Don’t  rush  to  the  next  one!  Our  next  three   modules  will  include  variations  of  this  same  breath,  so  make  sure  you’re  grooving   on  the  ME  Breath  before  you  move  on.     __  I’m  enjoying  my  self-­‐pleasuring  sessions  and  generally  look  forward  to  them.  Yes,   there’s  often  resistance  to  self-­‐pleasuring  practices,  but  generally  you  should  enjoy   them  rather  than  see  them  as  another  item  on  your  to-­‐do  list.  If  you’re  feeling   obligated  to  do  them,  take  a  break  for  a  week  and  come  back  with  fresh  energy.  

Module  6:  The  Heart  and  Sex  Link   NOTE  FOR  MODULES  6  –  10:  Watch  the  videos  before  listening  to  the  audios  for  all  of   the  remaining  modules.    

Watch  The  Module  6  video:  Heartgasm  (9  minutes)  

__  Check  when  completed  

Listen  to  the  Module  6  audio:  The  Heart/Sex  Link  (42  minutes)  

__  Check  when  completed  

Home-­‐fun  

1. Schedule  and  commit  to  up  to  five  (but  no  less  than  two)  30-­‐minute  self-­‐ pleasuring  sessions  this  week.  In  your  self-­‐pleasuring  sessions,  apply  the  ME   Breath:  Go  up  to  an  8,  then  slow  down  or  stop,  and  use  the  "Me"  Breath  in   that  moment  to  draw  the  energy  up  to  the  heart.  Exhale  the  energy  out  or   down,  as  the  video  demonstrates.  Bring  yourself  back  down  to  a  5,  then  work   up  to  an  8  again,  repeating  this  process  at  least  3  times!  

2. If  you  think  you  grew  up  in  “Camp  Wimpy,”  do  one  of  more  of  the  practices  to   activate  your  Fuck  energy.  These  include:     •

Learn  to  box  

•

Take  a  contact  martial  arts  class  (where  you  will  hit  and  get  hit)  

•

Connect  with  your  anger  and  find  ways  to  physically  express  it   (review  the  audio  for  details)  

•

Stomp  your  feet,  squat  in  a  horse  stance  and  slap  your  thighs  like  a   sumo  wrestler  

•

Focus  on  your  genitals  while  loudly  speaking  swear  words  

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  3. If  you  think  you  grew  up  in  “Camp  Bully,”  do  one  of  more  of  the  practices  to   activate  your  Heart  energy.  Those  included:     •

Contact  the  pain  of  your  guarded,  broken  heart  (alone,  or  with   support)  

•

Think  of  those  you  love  or  care  deeply  about  

•

Practice  a  loving-­‐kindness  meditation  

•

Imagine  you’re  seeing  the  world  through  the  “eyes  of  the  heart”  

•

Date  and  have  sex  with  heart-­‐centered  partners  and  allow  yourself  to   love  them  

•

Watch  heart-­‐wrenching  movies  or  listen  to  songs  that  make  you  cry.  

•

Look  up  sad  movie  moments  on  youtube.com  

4. If  this  whole  idea  of  different  Camps  doesn’t  work  for  you,  just  do  the  ME   Breath  practice.   5. Set  up  a  time  for  a  Summit  Meeting  between  your  Heart  and  your  Genitals,   and  then  do  it.  Give  yourself  half  an  hour  or  so  to  set  it  up,  execute  it,  and   then  write  about  it  afterwards.    

How  you  know  you’re  ready  to  move  on  to  Module  7  

__  I’ve  completed  all  of  my  home-­‐fun  assignments,  including  a  minimum  of  six   Heartgasm  self-­‐pleasuring  sessions.   __  The  ME  Breath  —  all  the  way  to  my  heart  —  is  feeling  smooth  and  natural  for  me,   and  I’m  aware  of  an  increase  in  connection  between  my  heart  and  genitals.   __  I  want  to  experience  even  more  than  what  I’ve  experienced  so  far.     Many  guys  will  be  ready  to  move  on  to  the  next  module  —  where  we  will  be   working  with  the  throat  —  after  half  a  dozen  individual  sessions  of  doing  the   Heartgasm  ME  Breath.  Other  guys  might  take  a  month  or  more  on  this  module.  It’s   not  highly  common  but  I  do  know  at  least  two  guys  that  didn’t  get  much  out  of  the   next  two  modules  and  simply  returned  to  this  one!  A  great  example  of  how  One  Size   Does  Not  Fit  All  in  this  program.     __  I’ve  been  doing  my  Extracurricular  (from  Module  5)  and  it’s  feeling  great.  (If  this   isn’t  the  case,  try  another  Extracurricular!)  

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Module  7:  Your  Wild  Animal  and  The  Upper  Limit   Watch  The  Module  7  videos:  Key  Sound  and  Crazy  Throat  (15  minutes  total)   __  Check  when  completed  

Listen  to  the  Module  7  audio:  Your  Wild  Animal  and  the  Upper  Limit  (39   minutes)  

__  Check  when  completed  

Home-­‐fun  

1. Schedule  and  commit  to  as  many  as  five  (but  no  less  than  two)  self-­‐ pleasuring  sessions  per  week,  30  minutes  each,  using  the  ME  Breath  to  draw   energy  up  to  the  throat  and  back  down  when  you  get  to  an  “8”.  Use  the  Key   Sound,  as  described  in  the  video,  on  every  other  exhalation  during  the  ME   Breath.     2. Try  both  the  “high”  and  “low”  Crazy  Throat  practice.  Do  one  or  both  of  them   for  a  minute  or  two  each  day.  Bonus:  Experiment  with  a  few  seconds  of  Crazy   Throat  as  part  of  a  normal  conversation  with  a  friend.     3. Pillow  work  and  growling  every  day!  Remember  to  do  your  best  to  feel  that   connection  between  your  root  –  the  bottom  of  your  pelvis  –  and  your  hands   and  arms,  as  well  as  your  throat.  Make  it  a  full-­‐body  experience.  

How  you  know  you’re  ready  to  move  on  to  Module  8  

__  I’ve  completed  all  of  my  home-­‐fun  assignments,  including  at  least  6  self-­‐ pleasuring  sessions  using  the  Key  Sound.   __  I’m  feeling  comfortable  using  the  Key  Sound  during  the  ME  Breath.  I’m   experiencing  a  significant  shift  as  a  result  of  using  more  sound  in  my  self-­‐pleasuring   sessions,  and  I’m  ready  for  more!  (If  the  Key  Sound  doesn’t  work  for  you,  return  to   the  Heartgasm  breath  and  stay  there.)   __  I’m  feeling  comfortable  with  the  pillow-­‐choking  practice  and  even  enjoying  it.  

Module  8:  Physical,  Emotional,  and  Mental  Surrender   Watch  The  Module  8  video:  Brain  Orgasm  (17  minutes)   __  Check  when  completed  

Listen  to  the  Module  8  audio:  Surrender,  Part  2  (43  minutes)   __  Check  when  completed  

Owner’s  Manual  for  Multi  Orgasmic  Lover  

21  

 

Home-­‐fun  

 

1. Schedule  and  commit  to  up  to  five  (but  no  less  than  two)  30-­‐minute  self-­‐ pleasuring  sessions  this  week.  In  your  self-­‐pleasuring  sessions,  continue  to   apply  the  ME  Breath,  drawing  the  energy  up  to  the  brain.  Try  both  different   Brain  Orgasm  breaths:  Ring  the  Bell  (bringing  the  energy  back  down  the   Central  Channel),  and  Shooting  the  Crown  (bringing  energy  out  the  top  of   your  head  and  all  around  you).     2. For  Ring  the  Bell,  hold  the  breath  for  6-­‐10  seconds.  Touch  the  tongue  to  the   roof  of  your  mouth  and  exhale.  Optional:  Make  the  Key  Sound  on  every  other   exhale.   3. For  Shooting  the  Crown,  hold  the  breath  for  a  few  seconds,  touch  the  tongue   to  the  roof  of  your  mouth  and  exhale  in  an  “energy  shower.”  Optional:  Make   the  Key  Sound  on  every  other  exhale.     4. Consider  where  you  might  have  blocks  in  your  energy  stream  and  design  a   strategy  for  working  with  them.     5. Write  about  a  time  when  you  experienced  surrendering  to  a  power  greater   than  you.  Recall  the  details  of  what  brought  that  time  about.  Find  a  practice   that  helps  you  move  closer  to  that  place  of  surrender    

How  you  know  you’re  ready  to  move  on  to  Module  9  

__  I’ve  completed  all  of  my  home-­‐fun  assignments.  

__  I’m  comfortable  breathing  all  the  way  from  my  root  to  my  brain  and  I’m   experiencing  good,  pleasurable  results.  (If  Brain  Orgasms  are  not  comfortable  for   you,  return  to  the  last  module  that  worked  well  for  you  and  stay  at  that  level.)   __  I’m  actively  engaged  in  softening  the  blocks  I  can  sense  in  my  body  using  the   practices  that  work  best  for  me.   __  I’ve  explored  my  resistances  to  surrendering  and  am  getting  more  comfortable   with  the  idea  of  “letting  go”  to  a  power  greater  than  myself.  

Module  9:  Exploring  the  Backyard   Watch  The  Module  9  videos:  Butt  Basics,  and  Bed  Butt  and  Beyond  (14  minutes   total)   __  Check  when  completed  

Listen  to  the  Module  9  audio:  Shame  and  Surrender  (29  minutes)  

__  Check  when  completed  

Owner’s  Manual  for  Multi  Orgasmic  Lover  

22  

 

Home-­‐fun  

1. Do  your  favorite  ME  Breath  practice  and  include  an  external  prostate   massage.  That  is,  while  you’re  self-­‐pleasuring,  touch  yourself  on  the   perineum,  pressing  just  above  the  anus.  

2. If  that  feels  good  —  and  you’re  willing  to  go  further  —use  a  lubed  or  oiled   finger  to  play  with  your  anus.   3. If  that  feels  good,  explore  putting  a  finger  inside  of  your  anus  a  knuckle  or   two.  Go  VERY  slowly  and  use  plenty  of  lube.  Remember  to  relax  and  breathe   as  you  explore.   4. If  that  feels  good,  use  a  toy  to  reach  your  prostate  (most  guys  will  have   trouble  comfortably  reaching  it  with  their  own  fingers),  and  rub  your   prostate  with  the  toy  while  you  pleasure  yourself.  Notice  how  the  prostatic   stimulation  changes  the  sexual  experience  for  you.  Do  you  get  harder?   Softer?  Ejaculate  more  quickly?  (Most  guys  will.)  If  you  haven’t  experienced   an  ejaculatory  orgasm  with  prostatic  stimulation,  go  ahead  and  have  one  or   two  of  them.  And  then  continue  to  explore  how  to  use  this  new  energy  source   to  increase  your  multi-­‐orgasmic  pleasure.   5. If  you  have  a  willing  partner,  set  a  time  to  give  backyard  healing  sessions  to   each  other.    

How  you  know  you’re  ready  to  move  on  to  Module  10  

Backyard  stimulation  and  how  it  relates  to  the  practices  you’ve  already  learned  is   something  you  can  spend  years  exploring.  Enjoy!  And  feel  free  to  move  on  to  Module   10  —  the  final  module  —  at  any  time.    

Module  10:  Integrating  This  Program   Watch  The  Module  10  video:  Chi  Generating  Breath  (7  minutes)  

__Check  when  completed  

Listen  to  the  Module  10  audio:  Real  World  Sex  Energy  Mastery  (46  minutes)  

__  Check  when  completed  

Home-­‐fun  

1. Spend  5  minutes  per  day  doing  the  Chi  Generating  Breath.  How  is  it  for  you   to  move  energy  DOWN  the  body  instead  of  up?     2. Customize  your  Multi  Orgasmic  Lover  experience.  How  can  you  mix-­‐and-­‐ match  what  you’ve  learned  to  create  a  path  to  pleasure  that’s  unique  to  you?   Now’s  the  time  for  you  to  create  your  own  home-­‐fun  practices.  

Owner’s  Manual  for  Multi  Orgasmic  Lover  

23  

 

Where  to  go  from  here   __  View  the  “Energy  Cock”  Bonus  Video.   __  If  you  haven’t  already  joined  the  Sexual  Mastery  Inner  Circle  for  mentoring  from   myself  and  other  experienced  students,  you  can  do  so  by  sending  an  email  to   [email protected]. __  Return  to  any  previous  modules  that  you  want  to  review.   __  Create  your  own  custom  practice  schedule  to  continue  training  on  your  own.   __  Enlist  the  help  of  a  partner  to  support  you  in  moving  energy  in  your  body.  

Closing  Words  

If  you’ve  completed  all  the  modules  and  you’re  still  not  where  you  want  to  be  yet,   don’t  worry.  Sometimes  all  of  this  material  takes  a  little  time  to  integrate.  Lots  of  my   students  have  come  to  the  end  of  the  training  and  it  took  them  a  little  longer  before   —  in  their  words  —  “All  of  my  training  just  came  together!”     You’re  doing  something  extraordinary  here,  so  just  keep  going  with  what  I’ve  taught   you  so  far  and  soon  enough  you’ll  cross  over.  The  Sexual  Mastery  Inner  Circle  is  a   great  place  to  get  support  on  your  journey,  so  I  hope  to  see  you  there.  And  please   share  with  me  your  success  stories  as  well.     I’m  right  here  on  this  journey  with  you!     All  my  best,     Jim                 Owner’s  Manual  for  Multi  Orgasmic  Lover  

24  

THE NO FAIL WORKOUT SYSTEM

Complete Physique Transformation Program

- Disclaimer -

Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www.BodyTransformationTruth.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve.

Introduction

The No-Fail Workout System is an intelligently structured, step-by-step training plan designed to take you to your ultimate physique goals in the most effective and efficient way possible. By now you should have read through the complete Top-Level Weight Training and Efficient Fat Burning Cardio chapters of the main Muscle Building & Fat Loss Decoded E-Course and should have a solid grasp of the proper principles behind an effective weight training and cardio workout. There’s much more to structuring a proper training routine than merely following set in stone exercises, sets and reps. You should also understand why you’re doing what you’re doing and how to implement your plan in the most effective way possible. For that reason, you should make sure to read through those two chapters before beginning. The routine is broken down into two plans: Weight Training and Cardio. As you should already know by now, your weight training approach should be structured in exactly the same way whether your goal is to build muscle or lose fat. (If you’re unclear as to why this is the case, make sure to read through the Top-Level Weight Training and Efficient Fat Burning Cardio chapters for a complete explanation) For that reason, the same weight training plan should be used regardless of whether you’re aiming to add size and strength or strip off body fat.

The only aspect of your training plan that will differ slightly based on your goals is your cardio approach, and I’ll give you some guidelines for that in the cardio section at the end. Here’s how to get started… First, make sure to read through the Workout Guidelines. This section will give an overview of exactly how each individual workout should be performed. Again, this information is all broken down in great detail in the main e-course. Next, make your way through the Weight Training Plan. The weight training plan outlines which days you should train on, the exact exercises, sets and reps for each workout, along with a list of exercise substitutions you can use if necessary. Finally, read through the Cardio section. Depending on your individual body type and goals, a specific cardio protocol will be outlined for you that can be used alongside your weight training routine. That's all there is to it. Let’s get started...

COMPLETE NO-FAIL WEIGHT TRAINING WORKOUT PLAN

No-Fail Workout Guidelines

Before you get started, make sure to read over these important workout guidelines first... 1) For a complete explanation of the principles behind a proper weight training workout, and to learn exactly why the workouts are structured the way they are, make sure to read through the Top-Level Weight Training chapter of the main e-course. 2) Before you begin any of the assigned workouts, you must have a proper understanding of how each exercise is performed. Consult the Video Exercise Database for this. 3) Aim to perform each set 1-2 reps short of muscular failure. This means that you should continue your set until the point where, if you were to give an all-out 100% effort, you would only be able to complete 1-2 more reps using proper form. You’ll get a better handle on this after a few weeks of training if you’re a complete beginner. 4) Don’t bother with any so-called “advanced techniques”, such as supersets, drop sets, forced reps, “burn out sets” or anything else. Every set in the No-Fail Workout should be executed as a standard straight set where you simply train 1-2 reps short of failure and then stop. 5) Always write down your workouts in detail by recording the exact weight lifted and reps executed for every exercise throughout the session. The next time you enter the gym to perform that same workout, you should be placing 100% of your focus on improving upon your previous performance by adding slightly more weight, performing more reps, or both.

6) Every workout should begin with a proper warm-up consisting of 5 minutes of very light cardio followed by 3 weight acclimation sets for your first major compound exercise of the workout. You'll perform 50% x 10 reps, 75% x 3 reps and 100% x 1 rep, where the percentage given is in relation to the amount of weight you'll use on your first working set. 7) After you have completed a set, you should only perform your next set when you feel that you are 100% recovered and can perform that set with maximum strength and focus. There is no concrete rest interval in between sets, as it will vary from exercise to exercise. 8) On the positive portion of the repetition, move the weight as fast as you can while still maintaining complete control. On the negative portion of the repetition, lower the weight in 3-4 seconds. 9) Breathe in as you lower the weight and breathe out as you lift it. 10) Purchase a set of lifting straps and use them for all back exercises. 11) Make sure to place equal focus and intensity on all muscle groups. You should not be favoring certain muscles over others, but instead should focus on developing your physique as equally as possible. 12) Muscle pump, muscle burn and muscle soreness are not indicators of a successful workout. The success of your workout should only be gauged by how well you execute the principle of intensity (training 1-2 reps short of muscular failure) and progression (adding more weight to each exercise over time). 13) Injury prevention should always be treated as a primary concern. Keep your joints and connective tissues healthy by properly warming up, lifting within your own limits, monitoring your intensity levels, using proper form and avoiding overtraining yourself. 14) After 8-10 continuous weeks of training, take 1 full week off from the gym. This will allow your body and joints to fully recuperate and will prevent overtraining. You may still perform cardio on your week off.

Weekly Workout Layout

The No-Fail Workout System utilizes what is known as a “Legs/Push/Pull” structure, which involves 3 individual workouts that you’ll be cycling through. For Workout A, you’ll be training your legs: quads, hamstrings and calves. For Workout B, you’ll be training all of your upper body pushing muscles: your chest, shoulders (front and side heads) and triceps. For Workout C, you’ll be training all of your upper body pulling muscles: your back, shoulders (rear head) and biceps. Abs will be trained at the end of each workout. This is an extremely effective training structure because it hits the muscles in groups that work together synergistically to perform their specific movement patterns. For example, all compound chest exercises also stimulate the shoulders (front head) and triceps, all compound shoulder exercises also stimulate the triceps, and all compound back exercises also stimulate the biceps and shoulders (rear head). This type of structure allows for maximum recovery in between workouts and prevents muscular overlap since each system is being trained in isolation. The way to implement this plan is simple: perform Workout A, then B, then C, and then repeat the cycle.

Since recovery ability will vary from person to person, there isn’t an exact set-in-stone number of days per week that every single individual must train on. Instead, your central aim should be to train with this cycle as often as possible while still making continued strength gains from workout to workout. For most people, this will mean a total of 4-5 workouts per week. If you’d prefer to train less often than this (based on your schedule or general preference) and are willing to progress at a slightly slower rate, or if you have lower than average recovery ability and need more time in between sessions, 3 workouts per week is also acceptable. If you choose to train 4 days per week, you can use a weekly layout of 2 on, 1 off, 2 on, 2 off, or you can just train every other day. For example, Monday/Tuesday/Thursday/Friday, or Monday/Wednesday/Friday/Sunday. If you choose to train 5 days per week, any 5 days of the week is ultimately fine. Just choose the layout that fits best with your schedule. If you choose to train 3 days per week, just go with 3 non-consecutive days, like Monday/Wednesday/Friday or Tuesday/Thursday/Saturday. Okay, with the central workout guidelines and weekly layout established, let’s now dive into each individual workout…

Workout A – Quads, Hamstrings, Calves

Exercise

# Of Sets

Rep Range

Barbell Squat

3-4

5-7

Leg Press (45 Degree or Horizontal)

3

8 - 10

Dumbbell Romanian Deadlift

3-4

8 - 10

Lying Leg Curl

3

5-7

Standing Machine Calf Raise

3-4

5-7

Leg Press Calf Raise

3

5-7

Kneeling Rope Crunch

2

8 - 10

Reverse Crunch

2

8 - 10

Quads

Hamstrings

Calves

Abs

Exercise Substitution List Whenever possible, I would recommend sticking to the workout plan as it is outlined above. That said, if you don't have access to certain pieces of equipment or have certain limitations (perhaps due to injuries), here are some potential exercise substitutions you can use instead... Barbell Squat & Leg Press Front Squat Hack Squat Dumbbell Squat Dumbbell Step-Up Barbell Step-Up Barbell Lunge Dumbbell Lunge

Dumbbell Romanian Deadlift Barbell Romanian Deadlift Good Morning Glute-Ham Raise

Lying Leg Curl Seated Leg Curl Standing Leg Curl Glute-Ham Raise

Standing Machine Calf Raise & Leg Press Calf Raise Standing One-Legged Dumbbell Calf Raise Smith Machine Calf Raise Hack Squat Calf Raise

Kneeling Rope Crunch Incline Crunch Weighted Floor Crunch

Reverse Crunch Lying Leg Raise Hanging Leg Raise Swiss Ball Leg Raise Seated Leg Tuck

Workout B – Chest, Shoulders (Front/Side), Triceps

Exercise

# Of Sets

Rep Range

Flat Dumbbell Press

3-4

5-7

Incline Dumbbell Press

3-4

5-7

Cable Crossover

3

8 - 10

Seated Overhead Dumbbell Press

3-4

5-7

Standing Cable Side Lateral

3

8 - 10

Tricep Pressdown

3

5-7

One-Arm Overhead DB Extension

3

8 - 10

Straight Plank

2

1-2 Minute Hold

Side Plank

2

1-2 Minute Hold

Chest

Shoulders

Triceps

Abs

Exercise Substitutions Flat Dumbbell Press & Incline Dumbbell Press Flat Barbell Press Incline Barbell Press Decline Barbell Press Decline Dumbbell Press Wide-Grip Dips Machine Bench Press Flat Smith Machine Press Incline Smith Machine Press Decline Smith Machine Press

Cable Crossovers Flat Dumbbell Flye Incline Dumbbell Flye Decline Dumbbell Flye Machine Flye Pec Deck

Seated Overhead Dumbbell Press Standing Military Press Seated Military Press Standing Overhead Dumbbell Press Overhead Smith Machine Press Overhead Machine Press

Standing Dumbbell Side Laterals Standing Cable Side Laterals Seated Dumbbell Side Laterals

Tricep Pressdown One-Arm Reverse Pressdown Decline Dumbbell Skull Crushers Flat Dumbbell Skull Crushers EZ-Bar Skull Crushers Close-Grip Bench Press Narrow-Grip Dips

One-Arm Overhead Dumbbell Extension Overhead EZ-Bar Extension Overhead Cable Extension Overhead Rope Extension

Straight Plank Swiss Ball Plank

Workout C – Back, Shoulders (Rear), Biceps

Exercise

# Of Sets

Rep Range

Barbell Deadlift

3-4

5-7

Overhand Chin Up

3-4

5-7

One-Arm Dumbbell Row

3-4

5-7

Face Pull

3

8 - 10

3

8 - 10

Barbell Curl

3

5-7

Alternating Dumbbell Curl

3

5-7

Cable Wood Chopper

2

8 - 10

Pallof Press

2

8 - 10

Back

Shoulders (Rear Head) Rear Lateral Cable Raise Biceps

Abs

Exercise Substitutions Deadlifts Bent Over Barbell Row Bent Over Dumbbell Row Seated Cable Row T-Bar Row

Overhand Chin-Up Overhand Lat Pulldown V-Bar Pulldown Underhand Lat Pulldown Underhand Chin Ups

One Arm Dumbbell Row Bent Over Barbell Row Bent Over Dumbbell Row Seated Cable Row T-Bar Row

Face Pull Dumbbell Shrug Barbell Shrug Smith Machine Shrug

Rear Lateral Cable Raise Rear Lateral Dumbbell Raise

Barbell Curl Cable Curl

Standing Alternating Dumbbell Curl Seated Alternating Dumbbell Curl Seated Incline Dumbbell Curl

Cable Wood Chopper Plate Twist

Pallof Press Flat Russian Twist

NO-FAIL CARDIO GUIDELINES

The No-Fail Workout Routine: Cardio

Additional cardio exercise will be included in your program for one of two major reasons: 1) Your primary goal is to build muscle size, but you want to minimize the amount of body fat you gain. 2) Your primary goal is to lose body fat, and you're using cardio as a means of stimulating fat loss. There are 3 specific cardio approaches outlined below that will be used alongside your weight training routine. Choose the program that most closely suits your individual situation. Keep in mind though that optimal cardio protocols can vary quite a bit from person to person depending on a variety of factors, so treat these cardio plans as starting guidelines and adjust as you go along. Before you get started, make sure to read through these important No-Fail Cardio Guidelines...

No-Fail Cardio Guidelines 1) For your H.I.I.T sessions, stick to cardio exercises that minimize the risk of injury and that do not require very much skill to perform. This way you won't have to worry about balancing yourself on the machine and can place 100% of your focus on generating a high level of intensity. 2) The most highly recommend machines for H.I.I.T cardio include the upright stationary bike, recumbent bike, treadmill and stairclimber. For advanced trainees, outdoor sprinting is also a great option. 3) "H.I.I.T Cardio" stands for "High Intensity Interval Training". This type of cardio only lasts 10-20 minutes in duration and uses alternating bouts of low intensity work followed by high intensity work. Although very challenging, this type of cardio provides the most powerful fat burning and muscle sparing stimulus possible. 4) Proper H.I.I.T Cardio is covered in detail in the Efficient Fat Burning Cardio chapter of the main e-course, and as a minimum you'll need to read the "Cardio Intervals" section before getting started. 5) "Moderate Aerobic Cardio" refers to steady pace sessions performed at a moderate intensity for 40-60 minutes. If you ranked your intensity level from 0 (no work at all) to 10 (100% effort), these types of sessions should fall into a difficulty level of about 5-6. 6) Moderate Aerobic Cardio doesn't always have to fall into a "traditional" gym setting. Many of you have other activates you enjoy outside of the gym that are still intense and challenging to perform. This might include things like sports, cycling, hiking or martial arts. These activities can be counted as moderate aerobic cardio as long as they allow you to generate a sufficient level of intensity. 7) Aim to space your cardio sessions at least 8 hours away from your weight training workouts to maximize recovery and spare lean muscle tissue. If your schedule does not permit this, perform your cardio immediately after your weight training workout. 8) Do not worry about the calorie readings on the machine or about reaching a specified “target heart rate”. Both of these factors are largely irrelevant. Simply focus on putting forth a hard, focused effort during each session and strive for improvement each time.

9) Always focus on making steady progression by increasing the workload for every successive cardio session that you perform. You can accomplish this in the following ways: * Increase the resistance on the machine. * Increase the distance that you travel at a given resistance. * Decrease the resting time in between intervals. * Decrease the work period of an interval and raise the intensity as a result. * Increase the work period of an interval at the same intensity. * Perform a greater number of total intervals. 10) To get started, choose one of the 3 cardio layouts listed below. Keep in mind that these programs are not set in stone and can be modified and adjusted as you go along depending on your results...

Cardio Program #1 Your primary goal is to build muscle, and you do not gain body fat easily. In this situation, cardio will not play a significant role in your program. As a starting point, go with 1 H.I.I.T session and 1 Moderate Aerobic session per week. This should be sufficient to keep your body in a continual muscle building state while warding off unwanted fat gains. If you're on the extreme end of the scale with a highly ectomorphic body type and never seem to gain an ounce of fat no matter what you do, your weight training sessions alone will likely be enough. In that case, you can eliminate any and all additional cardio from your program unless it’s for a specific activity you enjoy or for basic health reasons. _______________________________________________________________________

Cardio Program #2 Your primary goal is to build muscle, but you tend to gain excess body fat if you aren't careful. In this situation, cardio will play a slightly more important role in your overall program. As a starting point, perform 2 H.I.I.T sessions per week along with a Moderate Aerobic session once per week. _______________________________________________________________________

Cardio Program #3 Your primary goal is to lose body fat while maintaining lean muscle mass. To maximize fat loss while sparing muscle, perform 2 H.I.I.T sessions per week along with 2 moderate intensity 40-60 minute aerobic sessions. Remember that this is just a starting point schedule and can be modified as you go along.

If you aren't losing body fat at a significant rate, you can gradually increase your cardio frequency as necessary. (Though you can alternatively keep your cardio approach the same and simply decrease your calorie intake slightly) Or, if you are find yourself losing lean body mass too quickly or are feeling excessively drained throughout the week, you can optionally scale back.

- End Of Workout Plan -

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Flirting Secrets Your High-School Self Wishes He Knew

Flirting secrets I’ve told this story before but you may not have heard it. It’s as true as my heart and been a PIVOTAL, prime-mover in my journey. When I first started going out.. To parties, clubs, bars or even just normal hangouts with groups of people.. I fucking sucked at talking with girls. I could talk a *decent* (at best) game with the dudes but put a girl in front of me - I don’t care if she was fat, ugly or (dear god) BOTH - at it I fucking sucked. I had no idea how to LEAD a conversation. Truthfully, I didn’t even know you could do that, or that the other person could possibly *want* you to do that. Imagine how excited I was when I found out girls actually WANT you to take the conversation where you want so long as you do it unapologetically and nonchalantly. I had no idea how to create a connection with someone. Imagine how stoked I was when I learned there were specific tools, techniques, fuck, even formulas, to do that. And I had NO IDEA how to flirt with girls. I’d look at guys I knew talking with girls and these girls would be dying laughing, giggling, smiling like those moments with those guys were the greatest times of their life.

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Flirting Secrets Your High-School Self Wishes He Knew

I still remember, there were two kids named Zack and Evan who were amazing at it, from a really young age. We grew up together, and every conversation I saw them have with a girl was FUN, EXCITING, CHALLENGING, PLAYFUL and ATTRACTIVE. They clearly had it, and I clearly WANTED IT. So I went to work on my bantering/flirting skills, religiously. For almost 5 years now. And I can proudly say to you today - I’m pretty fucking awesome at it now. I actually consider myself the best at it in the world, and other dating coaches/gurus have said the same. It’s ok :-) Every girl I talk to now, we have that fun, playful, teasing, challenging vibe. I walk away feeling awesome in my ability to generate that shit, and she leaves like, ‘Damn… that guy was different, fun, exciting, unpredictable…I want some more of that.” Want to know how do that too? Then let’s rap, right now. What you’ll find below is a massive list of most of my favorite flirting techniques. These techniques when used correctly will create that playful, challenging, unpredictable vibe all women find so attractive, exciting and intriguing.

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Flirting Secrets Your High-School Self Wishes He Knew

If you’ve never used anything like these below, you’ll quickly find that a large part of how they go depend on your delivery. Like any good comedian, facial expressions/timing/tone play a major role in how they go. Play around with different styles until you find the one that works best for you. And dear god, don’t try and remember or use all of these at the same time. Pick one that you like, and set a positively powerful intention to use it in every interaction for a week. Your brain will get it down right, internalize and then you’re freed up to add another one into the repertoire. Let’s begin.

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Flirting Secrets Your High-School Self Wishes He Knew

1. Past adventure projections What they are: Past adventure projections are the same thing as FAP’s but instead of talking about something in the future, you make up a memory between the two of you, something that happened between you two in the past. Why they work: Because they’re called Past Adventure Projections. That just sounds awesome. Also, not as cool as the name but important nonetheless, an imagined past memory can cut even deeper into the emotional circuitry than a future one. Very powerful. How to use them: When someone comes up to the two of you and both of you do not know the person (so it’s either a friend of yours, a friend of hers, or someone neither of you know), introduce her as your wife or girlfriend. When you’re trying to influence a girl to do something, say, “How long have we known each other now…six years, ever since that first day at kickboxing class? We go way back, you can trust me on this etc etc.” Tell her you’re not sure you can trust her because of what happened all those years ago between you two at summer camp. Make up the funny story of how she took advantage of you behind the bushes and gave you your first kiss but also gave you cooties so since then, yes, you’ve been attracted to her but the cootie thing has left you skeptical. Example: “How long have we known each other now? 10 years? I remember our first night here together, you were so shy and awkward back then. I remember the waiter came over and you asked if they had a kid’s menu. That’s when I realized, you know, she may or may not be the one for me, but at least she’s different..” Note that none of this ever happened and you can (and should) say stuff like this to girl you’ve been talking to for 5 minutes.

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Flirting Secrets Your High-School Self Wishes He Knew

Key points: Funny memories involving you and her romantically are usually best. Dinners by candlelight, first kisses at summer camp, long walks on the beach mixed with deep conversation…things like that. Before we get to the techniques, theres one thing you gotta understand first. And you need to comprehend this DEEPLY, as if your life depended on it. Not cuz your life does depend on it BUT YOUR SEX LIFE DOES. You’ve heard/read about frame control. That’s good. Frame control is cool as shit. You know women love a guy with a big-ass, powerful, impenetrable frame. But the truth is that they almost don’t care WHAT the frame is…they’re simply attracted to the strength of it, the fact they you won’t change it or settle or sacrifice it for her or anyone else. She feels like she can trust you when she can feel the strength of your frame. And you are the most important person in your life so start acting like it. If I tell a girl that I’m going to fuck her silly later tonight, and she says we can’t do that tonight, I calmly reply, “You just earned yourself an ass-spanking too little girl.” The strength of your frame = everything Now, let’s jump into the fun stuff.

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Flirting Secrets Your High-School Self Wishes He Knew

Techniques:

2. Brain Scarmblers What they are: Statements that make no sense in a playful, flirty way, are almost always the exact opposite of what’s actually happening and make her go, “Wait…what!”. Why they work: They’re fucking fun as shit bro. Consider the idea of emotional transfer. They also exhibit supreme nonneediness, bravado and simply that you just don’t give a fuck about impressing anyone. All highly attractive. How to use them: There are two main types: “I” statements, and “You” statements. Some “I statements” that I use include.. “Hi, I’m Jason. I’m shy.” “I’m really sad. Can you help me?” “I like how you don’t laugh at anything I say..” “I’m really innocent, I swear...” You’re body language says one thing, your words say the opposite, all while you playfully smirk, James Bond style. Some “You statements” include.. “You’re so funny, you keep making me laugh. Stop it.”

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Flirting Secrets Your High-School Self Wishes He Knew

You’re far too tall for me. You’re far too short for me. Key points: These are said with a smirk, not a laugh, and that strong, piercing, relaxed eye contact. Only a chump laughs at his own jokes.

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Flirting Secrets Your High-School Self Wishes He Knew

3. Teasing questions loaded with positive implications What they are: You playfully ask specific questions that imply positive things about you or you and her together. Why they work: They’re clever, funny and just a little too overconfident on your part, which is of course WHAT SHE WANTS and the sweet spot for attraction. How to use them: At any point you feel like it in the conversations, ask her any questions that imply anything awesome about you, or you and her. Here are some I ask: “So how long have you been attracted to me now..” “So I’m curious, just what is it that you find so intriguing about me, besides my ability to be humble of course..” “How sexy do I look right now..” Then some more about you and her.. “It’s fitting that the two coolest people in here should be talking with each other, eh..” “Yo, I usually can’t say stuff like this to most people but I feel like you can actually relate: How awesome is it to be this awesome all the time..” “Can you even imagine how jealous is everyone gonna be when we get married..” Make Women Want You... NOW!

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Flirting Secrets Your High-School Self Wishes He Knew

Key points: Ask these with a big smirk on your face and don’t actually expect her to answer. You’re not saying it for her response, you’re saying it because it’s hilarious and makes you feel good.

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Flirting Secrets Your High-School Self Wishes He Knew

4. Future Adventure Projections What they are: Future adventure projections are just like they sound. You make up future adventures you and her are going to go on together in the future and have fun taking about them/planning them. Why they work: The emotional brain can’t decipher between what is real and what is imagined. They both feel the same to her in the moment so if you tell her you’re going to take her to a sunny beach and play in the sparkling blue water together, the emotions she’s feels are extremely similar to what she feels when you and her actually go do that. Think about how powerful and versatile this knowledge is (talking about travels, adventures, sex, etc). How to use them: When either of you are talking about something you want to do in the future, make it a future adventure projection. Tell her she’s awesome so you’re going to take her with you on your rise to the top of the world. Talk about what you two are going to do when you’re there. Find out something she likes to do, or talk about something you like to do, and then make a FAP with the two of you doing that thing. Example: “What’s the best adventure you’ve been on lately?” “You know what, I’m totally going to take you swimming with me and the dolphins next time I go. The whole family is going to dig you but Percy’s gonna like you best, he has a thing for brunettes who are just a little more interesting than they should be. We’ll swim and play with them, then you’re going to take me on that hike but while we’re out there, we’re going to run into a fierce mountain lion but since I speak mountain lion, I’ll talk to him, he’ll relax and chill with us for a little bit then we’ll go home cuz that was a really eventful day.” That’s how you make a FAP. Notice the leading question to start it, the combining of our two Make Women Want You... NOW!

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Flirting Secrets Your High-School Self Wishes He Knew

adventures together, my status throughout the story and of course, the general ridiculousness/ nonsense I’m spitting throughout it. It’s hilarious and totally does not need to make sense. Indifferent, playful illogicality = attraction. Key points: Keeping the story light, fun, exciting. The status dynamics in your FAP’s should be you in the leader/power position and her following with you. Think Teacher/Student, Coach/Player, Guide/Follower, Doctor/Nurse, Boss/Secretary etc. And throw in a couple challenges in there for her during it. You already make her work for you in the present - and it will be no different in the future.

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Flirting Secrets Your High-School Self Wishes He Knew

5. False Disqualifiers What they are: False disqualifies are fake reasons why you and her can’t be together. Why they work: Humans want what they can’t have. Even when she knows you’re just teasing her when you say one of these, her emotional circuitry does not, and so the same feelings of desire are triggered as if the barrier was real. How to use them: There are two main ways to use false disqualifiers. The first are little one-liners, which you toss in there every so often to spike that sexual tension. The others are actual frames you set as themes early on in the relating, and then continue to play around with those for as long as you want (the whole relationship, like... for years, if you want). Examples: Here’s a quick list of false disqualifiers that I’m about to brain dump right now: God, I can’t even talk to you anymore. You know, it’s really too bad you’re not my type, we could have had some fun. It’s really too bad we’re not at all attracted to each other. You know why me and you would never get along? I’m far too adventurous for you, I’m not sure you could keep up. It would never work between us, I can totally tell, you’re the jealous type. Wait, how tall are you? Oh, you’re way too tall for me. I think I’m going through a midget phase right now.

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Flirting Secrets Your High-School Self Wishes He Knew

You’re way more interesting than I thought you’d be. It’s really too bad me and blondes don’t get along, we always end up fighting to see who’s going to end up on top. And here are some frames you can set and play with. Again, once you have one of these going, you can playfully come back to it whenever you want. The “I’m suspicious of you/Not sure if I can trust you” frame.. Noticing, explaining and labeling her “lady game” -Call her out for doing certain things, trying to get you to like her, and applaud her for her efforts (ex: “Your lady game ain’t half bad woman. You know, talking to other guys in my presence to get me to notice and casually looking over every once in a while, well-played, well-played. The “Is that your pick-up line?” frame -Ask her this question in response to any benign or legitimate thing she does, then tell her, “LISTEN. You don’t need pick up lines…you just gotta be yourself, I’m sure some nice boy will come along and like you for you girl.” The “We need to find you a nice boy” frame -Lead her around the venue playfully trying to find her a nice boy for her because you too obviously would be so incompatible The “Most girls only like me for my body/I feel like a piece of meat” frame -Say, “You know what’s so annoying? I feel like no one I talk to even sees the real me, like every girl just likes me for my body and not my brain…it’s so hard to be taken seriously when they keep checking out your body. I feel like a piece of meat.” -This is hilarious

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Flirting Secrets Your High-School Self Wishes He Knew

The “You’re totally a bad girl” frame -Tell her she keeps making these quick little expressions that are clear evidence of her being a bad girl pretending to be a good girl. Keep it playful, laugh and tease about it, tell her it would never work between you two cuz you recently swore off bad girls, call her a troublemaker etc. -What’s cool about this is, later on, when you’re sleeping with her, she’ll feel WAY more comfortable letting the “bad girl” in her out Key points: That playful/challenging vibe mixed with nonneediness/indifference. Always.

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Flirting Secrets Your High-School Self Wishes He Knew

6. Make ridiculous requests What they are: Just like they sound, you ask for something absurd and you do it only half-jokingly like there’s a big part of you that thinks you deserve what you’re asking for. Why they work: It’s a common law of life: You’ll almost always end up with exactly what you think you deserve. Expect big things, you get big things. Do the opposite, and you’ll limit the fuck out of yourself. So when you make giant, absurd requests like these, sure, she knows you’re joking, but you wouldn’t make a joke like that unless a part of you believed that you deserved it, and subconsciously, she feels that. Since you see yourself so highly and deservingly, she’ll begin to look at and treat you that way. How to use them: Ask her things like.. “Hey I’m hungry. Can you go to the grocery store for me and make me a sandwich?” “Yo there’s a long line for the men’s bathroom. Can you go over there with me and tell all the guys waiting you’ll give all of them blow jobs if I can cut..” “After we get married and divorced and then married again, do you promise you’ll still love me?” And when she asks you for something, sometimes say something like, “Sure, all I ask in return is , that’s cool with you, right..” The “insert something ridiculous here” can be a 20-minute massage from her that lasts an hour or her coming over to your house to do the dishes/laundry or if she’s your girlfriend/wife, 12 blowjobs. Lol. You know what I be sayin. Make Women Want You... NOW!

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Flirting Secrets Your High-School Self Wishes He Knew

7. Blaming her for making you like her What they are: Lines and themes you can play up as “her fault” for making you feel that way. Why they work: It’s funny, first of all. Different, exciting and a very advanced flirting skill. Also, a passive, underlying frame is set when you imply she’s doing something and she doesn’t seriously disagree with it. So if I tell her, “Stop being so cool and making me like you, this is so not cool,” and she laughs (aka doesn’t seriously disagree), the frame is *still* set that she’s MAKING you like her, as in she’s doing things to make you like her which she would only do if she liked you first, which is what her subconscious will read. Crazy but true. See more from Robert Cialdini on the Commitment/Consistent Principle for more. How to use them: At any high point, where she made you laugh, or gave you a seductive glance or really did anything unique, playfully be upset with her for making her like you. Some lines.. “Stop looking at me like that. It’s way too seductive for a public setting..” “Why are you doing this to me? I’m not trying to like anyone right now…I hate you so much, stop it Make Women Want You... NOW!

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Flirting Secrets Your High-School Self Wishes He Knew

“You’re a dancer? You know I have a weakness for women skilled in movement, this is so not fair, making me interested in you like that.” Key Points: Just blame her for everything, playfully. I had a customer tell me recently he started using this in all ways. He’d find out a girl was an accountant and blame the economy on her. Or she was a bartender, and he’d blame her for the alarming number of alcoholics in this country. Or she was a nurse, and he’d blame her for starting this cold that’s currently going around town. I loved the creativity and cleverness. If you have some success with variations on this too, holler at me and let me know.

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Flirting Secrets Your High-School Self Wishes He Knew

8. Role-plays What they are: Made-up roles between the two of you that set you guys in character. Why they work: Role-playing isn’t just for kids on the playground, or swingers. Remember how much fun it was to play cops and robbers, or cowboys and indians when you were a kid.. There’s somethings fun and freeing about being able to step into someone else’s shoes for a little bit and just PLAY. And when you do it with a girl you just met, it’s even more fun for the both of you (and fun is the ultimate attraction switch). Also, setting up a role play with someone you just met fast-forwards the connection and rapport the two of you feel for each other. No longer are you just two kids in a bar, now you’re boyfriend-girlfriend. How to use them: There are 3 main role-plays that you’ll ever need to know.. Just use these ones and you’re money. The “Boyfriend/Girlfriend” role-play - After she says something you like or that makes you laugh, wrap your arm around her, bring her in, say, “You’re just too much fun, you’re my new girlfriend for the next 10 minutes.” And then go play boyfriend/girlfriend. Walk around the place, show her off, let her show you off, talk about how jealous everyone is of how awesome of a couple you guys make, get a pen and draw love tattoos on each others arms, pretend to fight, break up and then get back together. Make Women Want You... NOW!

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Flirting Secrets Your High-School Self Wishes He Knew

The options and good emotions are endless. The “Partners in crime” role-play - Anytime there’s something that you guys can’t figure out, do a FAP and say you guys are going to be detectives together and you’re going to solve the case together. You can be Sherlock Holmes, she’ll be your Watson (remember the status dynamics). Or if there’s anything else that comes up where you two can pretend to be patterns-in-crime in it, do it. The bond you create will be strong, the attraction stronger. The “Teacher/Student” Role-play - Anytime something comes up where she wants to know about something or know how to do something and you’re going to show her, immediately put out the teacher/student role-play. Say, “OK, I’m going to show you this because you’re such a good listener, but make sure you pay close attention…it will be on the final exam at the end of the semester. Are you ready..”. She’ll laugh and instantly pick up on the new role-play and excitedly play along. Anytime you throw out a pretend role-play or game, the girl will basically always get all excited and want to play. Games, quizzes and role-plays are like crack for them. So long as you qualify and challenge and create memories while you guys play, she’s yours. For good :-)

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Flirting Secrets Your High-School Self Wishes He Knew

Make Women Want You... NOW!

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