Anticipating a romantic evening of making love can fill guys with excitement and a little anxiety. The kids are going to be at grandma’s house and you’ve got a special night planned with your wife. Or maybe your girlfriend, whom you haven’t seen in weeks, is coming into town. Obviously, your sexual performance is foremost on your mind.
What if the big night is in 24-hours? A sexual performance is like an athletic performance. You need to have a game day plan. If you want stronger and more reliable erections for the big night, this is what you need to do, what you need to avoid, and how to get your head into the game… literally.
Improve Your Sexual Performance with a Game Plan
For the last 20 years I’ve been a sexual performance coach with African Fly, the liquid aphrodisiac, and as a coach I have to talk about the game day, the time when you’re going to be making love.
Your game plan should be made up of sleep, exercise, a list of foods to eat and foods to avoid, and a pre-game warmup. I put together a game plan plus ways to get your mind into the game and master these skills without difficulty.
How Does Your Sexual Performance Rate Today?
To see who this plan will benefit the most, we need to determine where you are on the sexual performance scale. As you see on the left infographic, a TEN means everything works and a ONE means nothing works.
Most guys who use African Fly are between 5 and 7. This game day plan therefore is really designed for guys who’s sexual performance is at a 6, 7, 8, 9, or 10. It would be really beneficial for the guys who might be sitting between 6 and 7.
It’s definitely for the guys who are at a 7.
What If I am on the low end of the sexual performance scale?
For my guys who are between 1 and 5 (no libido, no erections, not interested in sex, impotent*) I recommend you adopt these as daily behaviors to improve your overall sexual health. *I am not a doctor and this is not medical advice.
To learn more about where you lie on the African Fly sexual performance scale read my blog post, The Sexual Performance Scale in Depth.
Your Game Day Plan for Sexual Performance
The Day Before (24-Hours Before Sex)
Lift weights. Lift heavy, do squats, deadlifts, or HIIT to get the major body parts going. What you are doing is tearing muscle fibers so that your body will understand it needs to produce more testosterone while you sleep. The bursting and burning of testosterone is what fuels an erection.
Avoid high aerobic exercise. Even riding a stationary bike for 40 minutes will burn through your testosterone.
Avoid alcohol. I had to learn personally just going through life. “Hey, everything is fine,” until you reach a certain age when you had that drink the night before, and then the next day things aren’t working the same. If you’re trying to get ready for sex the next day, no alcohol the day before.
Avoid meats. That means no meat based dinner or even a meat based lunch. If you have a meat based meal your erection time your erection’s up for like five times while you’re asleep. It goes up by 300%, and the amount of hardness increases by 8%. you want to avoid eating meat before you go to sleep.
Get 8-10 hours of high quality sleep. For every extra hour that you sleep, you get an extra 15% boost in your testosterone. Make sure your eyes are covered, the room is dark, all electronics are off,
No carbs or sugars or caffeine before you go to sleep.
Pre-Game Plan (Game Day Morning)
Do an intermittent fast. which is basically skipping breakfast and not eating for up to 16 hours. The longer you go without eating, the more testosterone you build up. One of the best ways to have sex is actually in a fasted state because your body’s not dealing with what’s in your stomach. It’s just dealing with what’s going on. You’re physically stronger when you’re in a fasted state. I didn’t say starving, I said fasted.
Avoid sugar like the plague. Sugar lowers your testosterone for a period of time. The older you get and the more sugar you have, the longer that period of time is.
Avoid meat based meal. Meat will cause inflammation in the body, and it will lower your blood flow, which is not good for your erections.
Eat these foods. If you are on a plant-based diet, blood is going to flow through your body more easily because you have less inflammation. Some foods to eat are apples, watermelons, arugula, kale, beet juice, pomegranates, spinach, walnuts, oranges, and garlics. You might be interested in reading 13 Super Foods to Unclog Your Erections.
Meditate. Meditations lowers your cortisol levels which in turn boosts your testosterone.
Avoid watching porn. I have a video that talks about that and also masturbation. Erectile Dysfunction & Masturbation – 2 New Things You Should Know If you’re going to masturbate, don’t masturbate til you ejaculate. If you’re masturbating, and you don’t ejaculate, you actually increase your sexual power.
Game Time Warm Up (One Hour Before Sex)
Stretching. Because this is a physical activity so you do want to be warmed up. You don’t want to pull a hammy while having sex. And also because that blood circulation is going to help with your erection. So if you can sneak some stretching or yoga poses in there, go for it. Read more about stretching at Do You Stretch Before Sex?
Relax and enjoy. Relax and enjoy the experience.
Foreplay. Foreplay. Foreplay. I always say, foreplay is for men. The more foreplay you have, the more touching and feeling that you have, the easier it is for you to get erections.
Enjoy and Be in the moment. Get your head in the game. You’re with the person you want to be with, you want to be intimate with. Enjoy yourself with this person. The great thing about sex is that it allows two people at the same time to be in the moment. You want to really enjoy that moment.
In a Nutshell
For game day within that 24 hours, lift heavy or do high intensity interval training, no alcohol or animals, and get 8-10 hours of high quality sleep. For the pregame plan, you want to do fasting or intermittent fasting, avoid sugar, meat, and masturbation, and porn, and eat plant based meals, and get some meditation in.
Right before game time, warm up with doing stretches or yoga poses. Relax and enjoy the foreplay and enjoy the moment.
Most importantly, get into the moment so that you’re enjoying it, you’re having the performance that you want, and you’re ready for more.