Rachelle Simone
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About
Dianabol Cycle Pharma TRT
? 5 Easy‑going Steps to Feel Your Best – No "super‑hero" effort required!
> "You don’t need a fancy workout or a strict diet plan to start feeling healthier. A few simple habits can do the trick."
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1️⃣ Move a little, feel great
Goal: Add just 5–10 minutes of movement into your day.
?♀️ Take a quick walk after lunch.
? Do a short stretch or yoga pose at your desk.
? Put on a favorite song and dance around the kitchen for 1 minute.
Why it matters: Even brief activity spikes endorphins, lowers stress, and wakes up muscles that would otherwise stay idle.
2️⃣ Hydrate like a pro
Goal: Reach 8–10 cups of water daily (about 2 L).
Keep a reusable bottle at hand. Set hourly reminders if needed.
Add a slice of lemon or cucumber for flavor.
Use an app to log intake or simply count glasses.
Why it matters: Adequate hydration keeps metabolism humming, supports digestion, and improves energy levels.
3️⃣ Balanced meals in a snap
Goal: Each plate contains protein + carbs + veggies.
Protein Carbs Veggies
Chicken breast Brown rice Broccoli
Tofu Quinoa Spinach
Salmon Sweet potato Mixed greens
Prep portions in advance: cook grains and proteins in bulk, chop veggies for quick assembly.
Use portioned containers to avoid overeating.
Aim for 2–3 servings per meal (1 serving ≈ 200 kcal).
4️⃣ Sample Weekly Plan
Day Breakfast Lunch Dinner
Mon Oatmeal with berries & honey Chicken‑rice bowl Salmon + quinoa + spinach
Tue Greek yogurt + granola Tofu stir‑fry Chicken + sweet potato + mixed greens
Wed Smoothie (banana, protein powder, milk) Tuna salad Beef + broccoli + brown rice
Thu Scrambled eggs + toast Chickpea curry Shrimp + pasta + tomato sauce
Fri Cottage cheese + fruit Veggie wrap Turkey chili
Sat Pancakes with maple syrup Leftovers Pizza (homemade)
Sun French toast Grilled cheese & soup Roast chicken + veggies
> Note: The above is a sample menu; adjust portion sizes to match the target calorie intake and nutritional balance.
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4. Meal Timing / Frequency
Breakfast – within 30–60 min of waking (or after morning exercise if performed).
Mid‑morning snack – optional for those with longer training sessions or high caloric needs.
Lunch – ~4–5 h after breakfast.
Afternoon snack / pre‑training meal – 1–2 h before training if it is not part of the same session.
Dinner – within 2–3 h after the last training stimulus of the day (if evening training).
The primary goal is to provide a steady stream of nutrients rather than relying on large meals that could cause gastrointestinal discomfort during training.
4. Practical Guidelines for Athletes
Situation Recommendation
Short‑term, pre‑training Consume a carbohydrate‑rich snack (e.g., banana + whey protein) 30–60 min before; or if training lasts >90 min, consume ~10 % of body weight in carbs during.
Mid‑night training (e.g., night shift) Use the same guidelines as above: a carbohydrate source before and during, plus a small protein meal after.
During night shift, no time for meals Keep high‑carb energy bars or drinks handy; use electrolyte solutions if sweating heavily.
Post‑training recovery (within 30 min) Aim for ~0.25–0.3 g protein/kg body weight plus a carb source to replenish glycogen (~10% of body weight).
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Practical Meal Ideas
Time Food Why It Works
Pre‑shift (2–4 h before) Greek yogurt + granola, or oatmeal with banana & whey protein. Provides slow‑release carbs and protein to keep blood glucose stable.
During shift Energy bars, trail mix, or a sandwich with lean turkey and whole‑grain bread. Quick source of calories and protein; easy to eat during breaks.
Post‑shift (within 30–60 min) Smoothie: milk + frozen berries + whey isolate + peanut butter. Rapidly replenishes glycogen and supplies high‑quality protein for recovery.
Evening Grilled chicken with quinoa, roasted veggies, or a bean chili. Balanced macro profile supports overnight muscle repair.
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3. Sample Daily Meal Plan (≈ 2500–2800 kcal)
Time Food Calories Protein (g) Carbs (g) Fat (g)
Breakfast 4 egg omelet (2 eggs + 1/3 cup cheese + veggies), 2 slices whole‑grain toast, 1 cup mixed berries 650 34 70 20
Snack Greek yogurt (6 oz) + 1 tbsp honey + handful almonds 350 17 30 18
Lunch Grilled chicken breast (8 oz), quinoa (1 cup cooked), steamed broccoli, olive oil vinaigrette (1 Tbsp) 750 55 70 22
Snack Protein shake (whey + banana + spinach) 300 25 30 3
Dinner Salmon fillet (8 oz), sweet potato mash, asparagus, butter glaze 850 60 45 40
Total
> Note: Adjust portion sizes based on your calorie needs. The above totals may exceed or fall short of your target depending on age, sex, weight, and activity level.
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4. Practical Tips for Maintaining a High‑Protein Lifestyle
Area Recommendation
Meal Prep Cook large batches of proteins (chicken breasts, turkey mince, beans) once a week; store in portioned containers to save time on busy days.
Snacks Keep nuts, seeds, Greek yogurt, or jerky handy for quick protein intake.
Cooking Methods Opt for grilling, baking, steaming, or stir‑frying rather than deep frying to keep calories low and flavor high.
Flavoring Use herbs (rosemary, thyme), spices (paprika, cumin), citrus zest, or vinegar-based marinades to add taste without extra carbs or fats.
Balanced Meals Pair protein with a moderate portion of non‑starchy vegetables and a small serving of healthy fat for satiety and nutrient completeness.
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4. Sample Daily Meal Plan (≈ 2000 kcal)
Time Food Calories Protein Carbs Fat
Breakfast Scrambled eggs (2) + sautéed spinach & cherry tomatoes 350 24 g 8 g 22 g
Mid‑Morning Snack Cottage cheese (1/2 cup) with cucumber slices 150 12 g 5 g 9 g
Lunch Grilled chicken salad: 4 oz chicken + mixed greens + avocado + olive oil vinaigrette 500 35 g 10 g 34 g
Afternoon Snack Greek yogurt (plain, 6 oz) with chia seeds 200 18 g 5 g 9 g
Dinner Baked salmon (4 oz) + steamed broccoli + quinoa (1/2 cup cooked) 600 40 g 15 g 32 g
Total Daily Intake 2600 kcal, ~200 g protein
> Why this works:
> • The meal plan delivers ~200 g of high‑quality protein per day, which is the recommended amount for maximizing muscle hypertrophy in trained individuals.
> • Foods are nutrient‑dense: salmon & salmon provide omega‑3s; broccoli & quinoa supply fiber and micronutrients.
> • Portions are easy to scale up or down based on hunger; you can add a whey protein shake after workouts if you want even more protein.
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2. Quick, Muscle‑Building Snack Ideas
Snack Protein (g) Calories Why It Helps
Greek Yogurt + Berries 15 ~150 Probiotic gut health + antioxidants.
Cottage Cheese & Pineapple 12 ~120 Casein protein + natural sugars for glycogen refilling.
Hard‑Boiled Eggs (2) 13 ~140 Complete amino acid profile + healthy fats.
Protein Shake (whey or plant) 20–25 100–200 Quick absorption, ideal post‑workout.
Almonds (1 oz) & Dried Apricots 5 ~180 Magnesium + potassium for muscle recovery.
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3️⃣ Nutritional Targets
Goal Daily Intake Rationale
Protein 1.6–2.0 g kg⁻¹ body weight (≈ 120–150 g) Supports muscle protein synthesis & recovery.
Carbohydrates 4–7 g kg⁻¹ body weight (≈ 300–500 g) Fuels training, replenishes glycogen.
Fats 20–30% of total calories Provides essential fatty acids; energy density for caloric surplus.
Calories +250–400 kcal over maintenance Enables gradual weight gain (~0.25 kg wk⁻¹).
Protein timing 20–25 g protein within 30 min post‑exercise Enhances muscle protein synthesis.
> Key Takeaway: A modest caloric surplus combined with balanced macronutrient distribution (protein ~1.6–2.0 g/kg, carbs 4–5 g/kg, fats 0.8–1.0 g/kg) supports lean mass gains while limiting fat deposition.
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3️⃣ Practical Training & Nutrition Strategies
⚙️ Resistance‑Training Program
Element Detail
Frequency 4–5 sessions/week
Volume 3–4 sets × 8–12 reps (hypertrophy range)
Intensity 65–75 % 1RM for most lifts
Progression Linear increase in weight or reps each week; use periodization blocks (e.g., 4‑week hypertrophy, 2‑week deload)
Key Exercises Squat, Bench Press, Deadlift, Overhead Press, Rows, Pull‑Ups
Accessory Work Isolation movements for lagging muscle groups
Recovery Adequate sleep (7–9 h), rest days between heavy lifts
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5. Practical Nutrition Plan for a 70 kg Male
Time / Meal Food Choices Approx. Calories Protein (g) Carbs (g) Fat (g)
Breakfast Oatmeal + Greek yogurt + berries + almonds ~600 30 70 20
Mid‑morning Snack Protein shake + banana ~300 25 35 5
Lunch Grilled chicken breast, quinoa, mixed veggies ~700 50 80 15
Afternoon Snack Cottage cheese + pineapple ~250 20 30 5
Dinner Salmon, sweet potato, steamed broccoli ~650 40 60 25
Evening Snack Casein protein shake ~200 25 2 1
Total Calories: ≈ 3,250 kcal
Macronutrients:
- Protein: 225–240 g (≈30% of calories)
- Carbohydrates: 350–400 g (≈43% of calories)
- Fat: 90–100 g (≈27% of calories)
These values are tailored for a typical 70‑kg, moderately trained athlete. Adjustments may be needed based on actual body composition, training load, or metabolic response.
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5. Practical Implementation Tips
Category Recommendation
Meal Timing Consume protein (≈20–25 g) every 2–3 h; include a post‑exercise meal within 30–60 min if possible.
Protein Sources Lean meats, fish, eggs, dairy, legumes, soy products, whey/isolate powders.
Carbohydrate Load For endurance events >90 min: ~7–10 g/kg body weight per day in the week leading up to event; spike 24–48 h pre‑event.
Hydration Aim for 0.5–1 L/day in training; adjust for sweat rate and climate.
Supplements Consider whey protein, creatine (for strength), β-alanine (for high-intensity endurance).
Recovery Post‑exercise: 20–30 min of light cardio or stretching; then a balanced meal with ~0.4 g/kg lean protein and complex carbs.
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Key Take‑Away Points
Context Recommendation
Strength Training Aim for 3–5 sets per exercise, 6–12 reps (or 1–4 sets if focusing on maximal strength), with progressive overload.
Endurance/HIIT Use lower volumes (2–4 sets) but higher intensity; focus on maintaining RPE >7‑8 during work intervals.
Recovery Ensure at least 48 h before repeating the same muscle group; consider active recovery or mobility work on rest days.
Progression Add weight, reps, or sets gradually—use a log to track and plan next increments.
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Quick Reference Cheat‑Sheet (for 30‑60 min sessions)
Goal Sets Reps RPE / Intensity Rest
Hypertrophy (basic) 3–4 8–12 7–9 60–90 s
Strength 4–5 3–6 8–10 2–3 min
Endurance / conditioning 1–2 15+ 5–6 30‑45 s
Circuit (full body) 3 12 7 60‑90 s between stations
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How to apply this at your gym
Start with a warm‑up
- 5‑10 min light cardio (rowing, bike) + dynamic stretches.
Pick a movement
- For example: Back squat (compound), Dumbbell shoulder press (isolation).
Choose a rep range
- If you want strength → 4–6 reps × 4–5 sets.
- If you’re building muscle size → 8–12 reps × 3–4 sets.
- For endurance → 15+ reps × 2–3 sets.
Add intensity
- Include a drop set after your final set: reduce weight by ~20% and continue to failure.
- Or add a rest‑pause: pause 10 s, then push another few reps.
Progression
- Every week or two bump the weight up slightly (≈2–5 lb).
- Keep a training log; track sets, reps, and weights.
Recovery
- Rest for at least 48 h before hitting the same muscle group again.
- Hydrate, eat protein (≈0.8 g/kg body weight), and get enough sleep.
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Quick Reference Table
Muscle Sample Routine (3‑day split) Typical Set/Reps Progression Tip
Chest Bench press + Incline DB press 4 × 8–12 Increase weight every 2 weeks if you hit the upper rep range consistently.
Back Pull‑ups + Bent‑over rows 3 × 6–10 Add a pause at the top of pull‑ups to increase time under tension.
Legs Squats + Leg press 4 × 8–12 Switch from barbell squats to front squats once you hit muscle soreness plateau.
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Final Takeaway
One week of structured training gives you a clear framework, builds foundational strength, and sets the stage for long‑term progress.
Three weeks of consistent practice is when you start seeing measurable gains in strength, endurance, and skill—proof that the routine works.
So grab your gear, commit to at least one session this week, and watch how quickly those first 3–5 weeks can transform your performance. Keep it simple, stay consistent, and let the numbers guide your next step!
