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M/28/5'11" (3 weeks) 20 mg Dianabol
Profile & Progress
- Age & Height: 28‑year‑old male, standing 5’11" (180 cm).
- Body Composition Goals: Increase lean muscle mass while maintaining a low body fat percentage.
- Training Regimen: A combination of heavy compound lifts (squat, deadlift, bench press) and accessory work (rows, pull‑ups, curls), performed 4–5 times per week with progressive overload.
- Nutrition Plan: Approximately 3 000 kcal/day, split into 30% protein, 40% carbs, 30% fat; emphasis on high‑quality proteins (chicken breast, fish, whey isolate) and complex carbohydrates (oats, sweet potatoes).
Week‑by‑Week Progression
| Day | Phase | Activities |
|---|---|---|
| Day 1 | Heavy Bench | 5×5 at 80% 1RM; warm‑up sets. |
| Day 2 | Pull & Core | Deadlift (3×5), rows, lat pull‑downs, planks. |
| Day 3 | Recovery | Light cardio, mobility drills, foam rolling. |
| Day 4 | Heavy Squat | 5×5 at 80% 1RM; accessory leg work (leg press). |
| Day 5 | Speed & Plyometrics | Box jumps, medicine ball throws. |
| Day 6 | Upper‑Body Power | Bench press (3×3), overhead press, dips. |
| Day 7 | Active Rest | Swimming or yoga session; focus on breathing techniques. |
This weekly cycle can be repeated for 4–6 weeks with progressive overload: increase weight by ~2–5% each week while maintaining form.
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3. Sample Weekly Meal Plan (≈3000 kcal)
| Time | Food | Portion Size | Calories | Protein |
|---|---|---|---|---|
| Breakfast | Oatmeal with milk, banana, honey, walnuts | 1 cup cooked oats + 1 cup milk + 1 banana + 2 Tbsp honey + 30 g walnuts | ~650 | ~20 g |
| Mid‑morning Snack | Greek yogurt (200 g) + mixed berries (100 g) | 200 g yogurt + 100 g berries | ~250 | ~15 g |
| Lunch | Grilled chicken breast (150 g), quinoa (1 cup cooked), steamed broccoli (1 cup) | 150 g chicken + 185 g quinoa + 156 g broccoli | ~600 | ~35 g |
| Afternoon Snack | Handful almonds (25 g) + an apple | 25 g almonds + 182 g apple | ~200 | ~5 g |
| Dinner | Baked salmon fillet (150 g), sweet potato mash (1 cup), asparagus (1 cup) | 150 g salmon + 210 g sweet potato + 134 g asparagus | ~700 | ~40 g |
| Evening Snack | Greek yogurt (170 g) with honey and berries | 170 g yogurt + 10 ml honey + 50 g berries | ~150 | ~12 g |
Total Estimated Daily Intake
- Calories: ≈ 3,600 kcal
- Protein: ≈ 260 g (≈1.0–1.2 g/kg body weight for a 70‑kg individual)
4. Practical Tips for Optimizing Recovery
| Goal | Practical Action |
|---|---|
| Protein | Consume ~20–30 g protein within 30 min after exercise; spread intake every 3–4 h. |
| Carbohydrate | Replenish glycogen with ~1.5–2 g per kg body weight in the first hour post‑exercise. |
| Timing | Aim for a post‑workout meal/shake within 30–60 min to maximize muscle protein synthesis. |
| Hydration | Replace fluid losses; use electrolytes if sweat loss >1 L or workouts >90 min. |
| Recovery | Include anti‑inflammatory foods (berries, omega‑3 fish) and sleep ≥7–9 h per night. |
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5. Summary
| Factor | Effect on Recovery | Practical Guidance |
|---|---|---|
| Nutrition | Adequate protein & carbs speed repair; micronutrients support enzymatic functions. | Aim for 1.6‑2.2 g/kg protein, 3–7 g/kg carbs after workouts, consume fruits/veg daily. |
| Sleep | Deep sleep phases (SWS) release growth hormone; REM consolidates memory of skill learning. | 7–9 h nightly, keep consistent schedule, avoid screens before bed. |
| Hydration & Electrolytes | Maintains plasma volume, nerve conduction, enzyme activity. | Drink ~2–3 L water/day, replace electrolytes after heavy sweat. |
| Recovery Modalities | Blood flow, reduced inflammation, neural plasticity enhancement. | Light cardio + stretching, foam rolling, active recovery days. |
| Mental Training & Mindfulness | Strengthens attentional networks, reduces stress hormones, improves focus. | Daily 5–10 min breathing/mindfulness practice. |
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7. Practical Implementation – A Sample Weekly Plan
| Day | Focus | Session Outline (≈60‑90 min) |
|---|---|---|
| Mon | Strength & Neural Adaptation | Warm‑up, 4‑6 compound lifts + accessory, core, light cardio, cool‑down stretching |
| Tue | Cardio + Mobility | 30 min steady‑state or HIIT, 15 min yoga/mobility work, mindfulness breathing (5 min) |
| Wed | Power & Plyometrics | Warm‑up, Olympic lifts, plyometric drills, core, mobility stretch |
| Thu | Endurance & Recovery | Long slow distance cardio (45–60 min), foam rolling, meditation session |
| Fri | Circuit Strength + Agility | 3‑round circuit of compound moves + agility ladder, light cardio, cool‑down |
| Sat | Sport‑Specific Skills | Practice sport drills, small‑group play, visualisation technique |
| Sun | Active Rest | Light walk or begild.top swim, full body stretching, gratitude journaling |
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6. Putting It All Together
- Assess the athlete’s current health status and training load.
- Set a clear goal (e.g., "Improve VO₂max by 10% in 12 weeks").
- Choose one or two interventions from each category that align with the goal:
- Recovery: active rest + sleep hygiene
- Psychology: mindfulness + self‑talk
- Schedule the interventions weekly, ensuring they fit around training sessions.
- Track key metrics (sleep hours, HRV, performance scores) to gauge effectiveness.
- Adjust after 3–4 weeks based on data and subjective feedback.
Quick Reference Cheat Sheet
| Domain | Intervention | Frequency | Key Benefit |
|---|---|---|---|
| Nutrition | Protein Timing (20 g whey + carbs) | Post‑workout | Muscle repair |
| Nutrition | Low‑Carb/High‑Fat (LCHF) | 2–3 days/week | Fat adaptation, weight loss |
| Recovery | Active Recovery (light swim or bike) | 1×/week | Blood flow, no overload |
| Recovery | Foam Rolling / Stretching | Daily | Reduce DOMS, increase ROM |
| Recovery | Sleep Hygiene (no screens 1 h pre‑bed) | Nightly | Better recovery, hormonal balance |
| Recovery | Cold Therapy (Ice bath) | 2×/week | Anti‑inflammatory effect |
| Lifestyle | Meditation / Breathwork | Daily | Lower cortisol, improve focus |
How to Apply These Tips
- Schedule: Pick one or two new habits and add them gradually. For example, start with foam rolling before bed, then add an ice bath once a week.
- Track: Keep a simple log of workouts + recovery activities. Note how you feel the next day (energy, soreness).
- Adjust: If a particular method doesn’t work for you (e.g., cold therapy feels too uncomfortable), skip it and try something else.
4️⃣ Final Take‑away
Your current routine is solid—especially with the heavy compound lifts. To push past your plateau:
- Add more volume to compound lifts (3–5 sets per movement).
- Introduce a structured accessory program (strength + hypertrophy) that targets weak points.
- Prioritize recovery—more rest, nutrition, sleep, and maybe light mobility work.
- Track everything: weights, reps, how you feel each day.
Happy lifting!
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