Frieda Sellwood
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About
Dianabol Cycle: FAQs And Harm Reduction Protocols
**Key Take‑aways from the text**
| Section | Main points |
|--------|------------|
| **Why BCAAs?** | • Build muscle, enhance endurance, reduce fatigue, boost recovery, and aid fat loss. |
| **Timing** | • **Pre‑workout (30 min before)**: 5–10 g of BCAAs can curb fatigue and improve performance.
• **During workout**: 2–4 g may help maintain muscle protein synthesis, especially for longer or intense sessions.
• **Post‑workout**: 5–10 g with a carb source (e.g., fruit juice) promotes glycogen replenishment and stimulates the insulin‑mediated uptake of amino acids. |
| **Dosage** | • Typical daily range is **10–20 g** split across training sessions.
• If you’re eating a high‑protein diet (>1.6 g protein/kg body weight), the added benefit of extra isolated BCAAs is modest—focus on whole‑food protein first. |
| **Practical Tips** | • Choose a product with a balanced ratio (BCAA: 2:1:1) for muscle recovery, or higher leucine if you’re looking specifically at muscle protein synthesis.
• Combine supplementation with adequate carbohydrate intake after training to maximize insulin response and amino acid uptake.
• If your goal is general health and energy levels outside of training, the evidence is weaker—consider a balanced diet instead. |
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## 3️⃣ Bottom‑Line Takeaway
| **Question** | **Answer** |
|--------------|------------|
| Does BCAA/Protein Supplementation Improve Physical Performance? | **Yes, but only when your dietary protein intake is insufficient or you’re training hard enough to need extra amino acids.** |
| Can I Replace Whole Foods with Supplements? | **No.** Whole foods provide micronutrients, fiber, and a matrix of bioactive compounds that supplements lack. |
| How Much Protein Should I Consume Per Day? | Aim for **1.2–2.0 g protein/kg body weight**, spread over 3–4 meals. Adjust based on training load, age, and goals. |
| When is BCAA or Creatine Supplementation Beneficial? | - **BCAAs**: only when you can’t meet protein needs; otherwise no added benefit.
- **Creatine**: effective for high‑intensity training; start with a loading phase (20 g/day split) or a maintenance dose of 5 g/day. |
| What is the Optimal Timing for Protein Intake? | Consume protein within ~30 min after workouts, especially if you have a short window before breakfast (<2 h). Otherwise any time that fits your meal pattern works. |
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## 8. Quick Reference Tables
### A. Recommended Daily Protein (g/kg)
| Body Weight | % of BW | Recommended g |
|-------------|---------|---------------|
| 60 kg | 1.5–2.0 | 90–120 |
| 70 kg | 1.5–2.0 | 105–140 |
| 80 kg | 1.5–2.0 | 120–160 |
### B. Protein Intake by Meal (30%/40%/30%)
| Day | Breakfast | Lunch | Dinner |
|----------|-----------|-------|--------|
| **Day 1**| 54 g (30%)| 72 g (40%)| 54 g (30%)|
| **Day 2**| 57.6 g | 76.8 g | 57.6 g |
### C. Sample Grocery List
- Lean chicken breast, turkey slices
- Eggs or egg whites
- Greek yogurt (plain)
- Cottage cheese
- Whey protein powder
- Almond milk
- Fresh fruit (berries, apples)
- Mixed salad greens
- Olive oil, salt, pepper, herbs
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## 5. Practical Tips for Success
| Strategy | Why It Works |
|----------|--------------|
| **Plan meals in advance** | Reduces last‑minute choices that may be low protein or high carb. |
| **Use a food scale or measuring cups** | Accurate portions keep you within your calorie/protein targets. |
| **Keep protein sources handy** | A quick shake, Greek yogurt, or boiled eggs prevent skipping protein meals. |
| **Track your macros** | Apps like MyFitnessPal let you see if you're staying on target; adjust as needed. |
| **Stay consistent with training** | Regular workouts (3–4 sessions/week) stimulate muscle growth and aid fat loss. |
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## 5️⃣ Sample Weekly Plan
Below is a concise example that fits the parameters above. Feel free to swap in your favorite foods while keeping macros similar.
| Day | Breakfast | Lunch | Dinner | Snack |
|-----|-----------|-------|--------|-------|
| Mon | Oatmeal (1/2 cup dry) + whey protein, 1 banana | Grilled chicken salad w/ olive oil vinaigrette | Baked salmon + quinoa + steamed broccoli | Greek yogurt + berries |
| Tue | Egg white omelet + spinach + whole‑grain toast | Turkey sandwich on whole‑grain bread + veggie sticks | Stir‑fry beef + mixed veggies + brown rice | Apple + almond butter |
| Wed | Protein smoothie (spinach, whey, frozen fruit) | Lentil soup + side salad | Shrimp pasta (whole wheat) + tomato sauce | Cottage cheese + pineapple |
| Thu | Greek yogurt + granola + honey | Tuna wrap with whole‑grain tortilla + lettuce | Chicken curry + basmati rice + peas | Orange slices + walnuts |
| Fri | Pancakes made with oat flour + fresh berries | Chickpea salad sandwich on rye | Baked salmon + quinoa + asparagus | Dark chocolate square + raspberries |
*(The table above continues for the remaining days of the month, ensuring a variety of proteins, grains, fruits, and vegetables.)*
### 3. How to use this spreadsheet
1. **Print or copy**: Print the page that contains the recipes you want to try, or simply scroll through the PDF on your device.
2. **Check your pantry**: Before cooking, cross‑check the ingredients list with what you already have at home.
3. **Add notes**: If a recipe works especially well or needs a tweak (e.g., more salt, shorter cook time), jot it down in the "Notes" column so you can remember next month.
4. **Repeat**: Once a month, replace your current recipes with new ones from the PDF to keep things interesting.
Feel free to let me know if you'd like any tweaks or additional categories!
