I highly recommend keeping track of what you eat. I am not a huge fan of “calorie counting” but the act of writing down EVERYTHING you eat will help to keep you in check. Having to write “2 glazed doughnuts” makes you stop and think about what you are putting in your body. I keep a chart to track my six meals. Yes I said six meals. Metabolism is important and the typical three meals a day really is not the proper way to eat. When hunger sets in we tend to eat too much (most of the time too fast) and that is bad for the body. Keeping hunger at bay the RIGHT way will actually lose much more fat than taking in too few calories and slowing down your metabolism. Also food=fuel so you will have more energy through your day. If you are hitting the gym hard you should keep track of your calories as well as your meals. Consuming the proper calories will help you gain muscle (therefore boosting T levels), and have the energy you need to work out.
I recommend keeping a chart with:
Breakfast, Mid-Morning Snack, Lunch, Mid-Afternoon Snack, Dinner and Pre-Bed Snack.
The Pre-Bed Snack heading may surprise many of you but about halfway through the night your body runs out of muscle-building fuel and leaves you in a catabolic state. To prevent this, it's a good idea to get some protein before bed. For those of you unfamiliar with catabolism do some research. Here is a wiki article to get you started Catabolism and Anabolism will come up in later posts.

Eating six meals means smaller portions. Eating too much will add body fat and actually raise estrogen levels so six cheeseburgers will not help you out. Here are some guidelines to follow when planning your meals.

Stick to a 45/35/20 ratio. That is 45% of calories from protein, 35% from carbs and 20% from fats. The 20% fat does not mean trans-fat and fried foods. Research suggests that when total fat, saturated fat and monounsaturated fat intakes increase, so does testosterone. Choose foods high in monounsaturated fats, like avocadoes, nuts, seeds, olives and olive oil. Red meat and dairy products are also good sources of protein and saturated fat. Read your labels and choose dairy carefully though. Stick with things like low-fat Cottage or Ricotta cheese or Yogurt(read labels on yogurt watch for high sugar and high fructose corn syrup).

Do not eat too much protein. Consuming too much protein can increase the loss of testosterone through urination. While protein is necessary for higher testosterone levels, too much can have a negative effect.

Do not eat too much fat. Spread out your fat consumption throughout the day and avoid high-fat meals, which can actually decrease testosterone levels momentarily.

Avoid high-glycemic carbs. Carb-rich foods high on the glycemic index(such as simple carbohydrates)can negatively affect your testosterone level.

Pick the right main courses. Choose protein over carb-loaded dishes.

Add the right sides and snacks. Select snacks and side dishes the same way you would main courses. For example, pick beans and broccoli over carrots.

Lay off the bottle. Drinking alcohol can lead to lower testosterone levels by increasing the conversion of testosterone to estrogen. Keep alcohol consumption to a couple of glasses a week.

Choose "whole" or "clean" foods over processed foods. Prepackaged foods even the ones labeled "diet" are full of preservatives (especially salt)and are hard for your body to process. Take the time to cook at home and your body will thank you.

On the next post we will get into some foods to eat and ones to avoid.