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Below is a concise reference guide that covers the four steroid compounds you asked about—testosterone, nandrolone (nandrolone decanoate), trenbolone (trenbolone acetate) and oxymetholone. The information is intended for educational purposes only; none of these substances should be used without a prescription and they are not approved for therapeutic use in many countries.

Compound	Commonly‑used Name(s)	Typical Medical or Research Contexts	Notable Physical Effects	Potential Adverse Reactions
Testosterone	Testosterone, 4‑Androstene‑17β‑ol‑3‑one	Hormone replacement in hypogonadal men; treatment of delayed puberty (in boys); some anabolic research	↑ muscle mass & strength, libido, red blood cell production, bone density	Virilization in women, acne, fluid retention, gynecomastia, mood swings, potential cardiovascular strain
Testosterone Enanthate	Testosterone enanthate (C17‑enanthate ester)	Long‑acting injectable form for hormone replacement; used by athletes for muscle gains	Same as above but longer half‑life (~10–14 days)	Similar adverse effects, plus injection site reactions, potential accumulation if overdosed
Testosterone Cypionate	Testosterone cypionate (C17‑cypionate ester)	Common injectable in sports medicine and bodybuilding; ~8–12 day half‑life	Same as above	Similar adverse profile
Testosterone Propionate	Testosterone propionate (short‑acting ester)	Used for quick, short‑term increases; 2–3 day half‑life	Rapid onset but requires frequent injections	Injection site pain, more variable serum levels
Dihydrotestosterone (DHT)	Potent androgen with no aromatization to estrogen	Often used in advanced bodybuilding for strength and mass gains	No estrogen side‑effects; higher risk of androgenic side‑effects (e.g., hair loss, acne)

How Testosterone Works

Binding: After intramuscular injection, testosterone is released into the bloodstream. It binds to androgen receptors in muscle cells.

Protein Synthesis: The activated receptor complex travels to the nucleus and promotes transcription of genes that encode proteins essential for muscle growth (e.g., creatine kinase).

Anabolic Cascade: Increased protein synthesis leads to hypertrophy (increase in muscle fiber size) and enhanced recovery.

4. What a "Bodybuilding"‑Focused Testosterone Protocol Looks Like

Core Components

Element	Typical Dose	Frequency	Rationale
Testosterone Enanthate (or Cypionate)	200–400 mg/week	Every 7 days (weekly injection)	Provides steady-state anabolic stimulus
Optional: Trenbolone Acetate	25–50 mg every other day	2×/week	Enhances protein synthesis, appetite stimulation; increases lean mass and strength
Optional: Growth Hormone (somatropin)	5–10 IU/day via subcutaneous injection	Daily	Stimulates IGF-1 production, lipolysis, and anabolic signaling
Optional: Insulin	Low dose (<0.5 IU/kg) with dextrose infusion	Once or twice per day	Facilitates protein synthesis; used cautiously due to hypoglycemia risk
Dietary Protein	3–4 g/kg/day (e.g., 150–200 g for 75 kg individual)	Continuous	Provides amino acid substrate for muscle protein synthesis
Rest/Recovery	7–9 h sleep/night, active recovery days	Daily	Hormonal milieu favors anabolic processes

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4. Key Biochemical Principles

Principle	Mechanistic Insight	Practical Implication
1. Anabolic Window	Post‑exercise, insulin‑sensitive GLUT4 transporters are upregulated; protein synthesis rates (mTOR signaling) peak for ~2–3 h.	Consume a protein + carbohydrate mix within this window to maximize uptake.
2. Muscle Protein Synthesis vs Breakdown	Net gain occurs when synthesis > breakdown. Hormonal signals (insulin ↑, glucagon ↓) tilt balance toward synthesis.	Adequate protein dose (~20–30 g per meal) is needed; higher doses may not further increase synthesis in trained individuals.
3. Protein Quality & Digestibility	Whey has high leucine content and rapid digestion → potent mTOR activation. Plant proteins digest slower, may need larger amounts or combinations.	Use whey isolate or concentrate; consider adding soy or pea protein if plant-based.
4. Glycemic Response of Carbohydrate	Rapidly absorbed carbs raise insulin quickly. Slow carbs sustain insulin but can delay glucose availability for glycogen resynthesis.	Mix fast and moderate carbs (e.g., rice + fruit).
5. Timing Relative to Training	Peak muscle protein synthesis occurs ~1–2 h post-exercise; insulin signaling peaks within 30 min of carbohydrate ingestion.	Ingest supplement immediately after workout, before or at the start of the recovery window.

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3. Suggested Supplement Protocol

> Post‑Workout Recovery Drink (Immediately After Training)

Ingredient	Amount	Purpose
Whey protein isolate	30–40 g	Rapid amino acid delivery; stimulates muscle protein synthesis
L‑Glutamine	5 g	Supports immune function and gut integrity during high training loads
Creatine monohydrate	3 g	Replenishes phosphocreatine stores, supports future high‑intensity performance
Electrolytes (Na⁺, K⁺)	~200–300 mg Na⁺; 50–100 mg K⁺	Restores fluid balance and muscle function after training
BCAA supplement (optional)	5–10 g	Provides additional leucine for anabolic signaling
Water or low‑sugar sports drink	Adequate volume to rehydrate

Procedure:

Consume the mix immediately post‑exercise, preferably within a 15‑minute "anabolic window."

Monitor body composition and performance; adjust quantities based on changes in caloric needs.

Use the same formulation for subsequent training days (unless injury or altered intensity requires modifications).

5. Summary of Recommendations

Aspect	Recommendation
Training	4–6 sessions per week, split into upper/lower or push/pull/legs; moderate‑to‑high volume with progressive overload.
Nutrition	Caloric intake at maintenance (~2 200 kcal); protein ≥1.8 g/kg body weight (≈80 g/day).
Macronutrients	35–40% calories from protein, 25–30% from fat, remainder from carbs.
Supplements	Whey protein post‑workout; creatine monohydrate (5 g daily); consider vitamin D if deficient.
Recovery	Sleep ≥7 h/night; manage stress; incorporate active recovery days.

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6. Implementation & Monitoring

Food Diary

- Record meals, portion sizes, and snacks for one week to estimate baseline intake.

Calculate Daily Calorie Needs

- Basal Metabolic Rate (BMR) = 10 × weight(kg) + 6.25 × height(cm) – 5 × age + 5 (Mifflin–St Jeor).

- Total Energy Expenditure (TEE) ≈ BMR × Activity Factor (1.55 for moderate activity).

Set Targets

- Protein: 1.6 g/kg × body weight = e.g., 1.6 × 70 = 112 g/day.

- Calories: TEE + 250–500 kcal.

- Adjust macros accordingly.

Track Intake

- Use a food diary or app (MyFitnessPal, Cronometer) for at least one week to confirm adherence.

Review & Adjust

- After 4–6 weeks, reassess weight and strength gains; tweak calories or protein as needed.

Practical Sample Meal Plan (≈ 2800 kcal)

Time	Food	Portion	Calories	Protein
Breakfast	Oatmeal with skim milk, blueberries, chia seeds	1 cup oats, 1 cup milk, ½ cup berries, 1 tbsp chia	350	15g
	Egg white omelet (3 whites + 1 whole)	4 eggs total	200	20g
Snack	Greek yogurt (plain, non-fat) with honey	1 cup yogurt, 1 tsp honey	150	12g
Lunch	Grilled chicken breast (6 oz), quinoa salad	6 oz chicken, 1 cup quinoa, veggies	400	35g
Snack	Apple + almond butter (1 tbsp)	1 apple, 1 tbsp butter	200	4g
Dinner	Baked salmon (5 oz) + steamed broccoli	5 oz salmon, 2 cups broccoli	350	30g
Post-Dinner Snack	Greek yogurt (plain) with honey	1 cup yogurt, 1 tsp honey	150	10g

Daily Totals

Calories: ~3,000 kcal

Protein: ~250–300 g (≈8–10 g per kg body weight)

Fat: ~100–120 g (predominantly unsaturated fats from fish, nuts, and olive oil)

Carbohydrates: ~350–400 g

This composition aligns with recommendations for athletes undergoing anabolic resistance or training in cold conditions, where higher protein intake is needed to preserve muscle mass.

3. Practical Guidance for Adapting Traditional Greek Diets

Traditional Mediterranean cuisine already offers many elements that support high-protein and energy-dense requirements. However, specific adjustments can enhance suitability for elite sports nutrition while maintaining cultural authenticity.

Traditional Element	Potential Modification	Rationale
Greek yogurt (strain Greek)	Increase portion size; add protein powder or whey isolate to a glass of 200 mL yogurt.	Provides ~10 g extra protein per 100 mL, aligning with pre/post-workout needs.
Cheese (e.g., kefalotyri, graviera)	Serve as part of a snack plate with nuts; use higher-protein varieties (~30 % protein).	Adds sustained protein release and nonprofitsjobs.com healthy fats.
Olive oil	Replace portion with avocado or coconut oil for added MCTs in evening meals.	Enhances fat quality and supports nocturnal ketosis.
Bread (pita, flatbread)	Use whole-grain versions; pair with hummus to increase protein (~5 g per 100 g).	Improves carbohydrate quality without compromising low-carb goals.
Fish	Opt for fatty fish daily; include sardines or mackerel in lunch salads.	Supplies omega-3s and high-quality protein.

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4. Final Checklist & Practical Tips

✅ Item	Notes
1. Maintain Low Net Carbs	Target < 25 g net carbs per day (≈ 30–35 g total).
2. Prioritize Protein	Aim for ~1.0–1.5 g protein/kg body weight daily.
3. Choose Fatty Fish & Eggs	Incorporate salmon, sardines, mackerel, and eggs 2–3× per week.
4. Use Low‑Carb Vegetables	Spinach, kale, broccoli, cauliflower, zucchini.
5. Add Healthy Fats	Avocado, olive oil, coconut oil for cooking or dressings.
6. Monitor Blood Sugar & Energy Levels	Keep a log of readings and subjective energy to detect issues early.
7. Stay Hydrated & Rested	Adequate fluids and sleep support metabolic balance.
8. Consider Supplements	Omega‑3, magnesium, B‑complex vitamins if diet alone doesn’t meet needs.
9. Re‑evaluate Every 4–6 Weeks	Adjust macronutrients or food choices based on lab results and symptoms.
10. Seek Professional Support	A registered dietitian can refine meal plans; a physician can rule out underlying endocrine disorders if problems persist.

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Bottom Line

Protein is the most important macronutrient for your goal of gaining muscle mass while losing fat.

Aim for about 1.4–2 g protein per kilogram of body weight (≈ 100–140 g/day).

Carbohydrates and fats should be adjusted to keep total calories around the maintenance level (~2,600 kcal) or slightly below if you want a stronger caloric deficit for fat loss.