About
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Best Muscle Growth Steroids, Cutting, Anabolic Steroids For Bodybuilding, Is Steroids Testosterone, Do Bodybuilders Use Steroids, Steroids For Muscles By CrazyBulkShort‑form guide to protein & protein supplements
(Expert copy, 2024)
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1️⃣ Why protein matters
What you’re looking for How protein helps
Muscle repair & growth Aids recovery after training, increases lean mass.
Satiety Slows gastric emptying → fewer mid‑day snacks.
Metabolic rate Thermic effect of protein (~20–30 kcal per 100 g) boosts calories burned.
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2️⃣ How much protein? (per day)
Body weight Minimum (g/kg) Optimal for training (g/kg)
<70 kg 1.0–1.2 1.6–2.0
70–90 kg 1.2–1.4 1.8–2.2
>90 kg 1.4–1.6 2.0–2.5
Tip: Distribute intake over 3–5 meals, ~20–30 g protein per meal for most individuals.
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5. Macronutrient Ratios & Meal Planning
Macronutrient % of Total Calories Caloric Density (kcal/g)
Protein 10‑20% 4
Carbohydrate 45‑55% 4
Fat 25‑35% 9
Sample Daily Plan (≈2200 kcal)
Breakfast (~550 kcal)
- Oatmeal (40 g oats), skim milk, blueberries, chia seeds.
Mid-Morning Snack (~200 kcal)
- Greek yogurt + honey + walnuts.
Lunch (~650 kcal)
- Grilled chicken salad with mixed greens, quinoa, olive oil vinaigrette.
Afternoon Snack (~150 kcal)
- Apple slices + almond butter.
Dinner (~700 kcal)
- Baked salmon, roasted sweet potatoes, steamed broccoli.
Adjust portions to meet your exact caloric needs (e.g., add or reduce carbs/fats). The focus is on nutrient-dense foods, moderate protein (~1–1.2 g/kg body weight), and sufficient fiber for digestive health.
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5. Summary of Key Points
Category Recommendation
Energy 2700–2800 kcal/day (≈30 % surplus)
Macronutrients Carbs 55–60 %, Protein 1–1.2 g/kg, Fats 25–30 %
Protein 90–110 g/day; high-quality sources; supplement BCAA/EAAs if needed
Carbohydrates ≥240 g/day; prioritize whole grains, fruits, legumes
Fats 75–80 g/day; include MUFA/PUFA from nuts, seeds, fish
Vitamins & Minerals Adequate calcium (1.2 g), vitamin D (~800 IU), zinc (10 mg), iron (9 mg)
Hydration ≥3 L water/day; adjust for training load
Supplements Creatine monohydrate, whey protein, omega‑3s, multivitamin if needed
Meal Timing 3–4 meals + 2–3 snacks, pre‑ and post‑training nutrition
Training Load Periodized strength training; incorporate progressive overload
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2. Practical Guidelines for a 19‑Year‑Old Female Bodybuilder
2.1 Calorie Intake & Macronutrient Ratios
Phase Target Calories Protein (g/kg) Carbohydrate (g/kg) Fat (g/kg)
Maintenance ~1,800–2,000 kcal 1.8–2.0 3–4 0.6–0.7
Lean Bulk (Gains) +200–300 kcal 2.0–2.2 4–5 0.6–0.7
Cutting -150–250 kcal 2.2–2.5 3–4 0.5–0.6
> Note: Adjust based on individual response; track weight, body composition, and training performance.
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4. Sample Training Program
> Goal: Build muscle while minimizing fat gain.
> Structure: 4‑day split (Upper/Lower), with a focus on compound lifts for growth, followed by isolation work for hypertrophy.
> Reps & Sets:
> Compound: 3–5 sets of 4–8 reps
> Isolation: 2–4 sets of 10–15 reps
Day 1 – Upper Body (Push)
Exercise Sets Reps
Barbell Bench Press 4 6
Incline Dumbbell Press 3 8
Overhead Shoulder Press 3 8
Lateral Raises 3 12
Triceps Rope Pushdown 3 12
Day 2 – Lower Body (Quads & Hamstrings)
Exercise Sets Reps
Back Squat 4 6
Romanian Deadlift 3 8
Leg Press 3 10
Seated Calf Raise 4 12
Day 3 – Upper Body (Pull Focus)
Exercise Sets Reps
Pull-Ups 4 6-8
Bent Over Row 4 6-8
Face Pulls 3 10-12
EZ Curl 3 10
Day 4 – Lower Body (Hamstring Emphasis)
Exercise Sets Reps
Deadlift 5 5
Leg Press 4 8-10
Hamstring Curl 4 8-10
Calf Raise 3 12-15
Day 5 – Upper Body (Push Focus)
Exercise Sets Reps
Bench Press 4 6-8
Overhead Press 4 6-8
Incline Dumbbell Press 3 10
Tricep Pushdown 3 12
Day 6 – Lower Body (Pull Focus)
Exercise Sets Reps
Deadlift 4 5
Romanian Deadlift 3 8-10
Leg Curl 3 12-15
Calf Raise 4 15
Note: This program is designed for a general audience. If you have specific fitness goals or conditions, consider tailoring the exercises and weights to fit your needs.
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Feel free to customize this template further as per your specific requirements.
Absolutely! Here’s how you can structure the markdown template for your workout plan with the details you’ve provided:
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Workout Plan
Day Exercise Sets Reps
1 Push Press 4 6-8
2 Bench Press 3 12-15
The content above is it
Got it! Here’s a refined markdown template for your workout plan with the details you provided:
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Workout Plan
Here are some instructions to guide you in creating the exercises and treatments?
Instructions
...
This again? Let's stop repeating. The user basically says: "The content above is it". They likely want a final output that matches the earlier sample but with updated content? The user wants "the content above" to be used as the final answer. So we need to produce the final markdown.
We should produce a final Markdown including:
Title:
Workout Plan
Some instructions section?
But they previously had instructions like "Here are some instructions..." etc.
Maybe we just give the final output that is the same as earlier but with content replaced by the updated content. They might want us to simply provide the content above (the last block) as the answer.
Thus, I will produce a Markdown file containing:
Workout Plan
(then maybe an instruction paragraph)
Then the table of exercises.
Let's do it. We'll keep the structure similar: Title, instructions, then table. The instructions can be generic like "Here are some guidelines for your workout plan."
We'll also include the same column headings: Exercise | Sets | Reps.
Ok. Let's produce that.# Workout Plan
Below is a concise schedule of exercises to guide your training sessions.
Each exercise lists the recommended number of sets and repetitions, providing
a balanced mix of strength work for major muscle groups.
Exercise Sets Reps
Squats 3 8-12
Bench Press 3 6-10
Bent‑Over Rows 3 8-12
Shoulder Press 3 6-10
Pull‑Ups / Lat Pulldowns 3 6-10
Deadlifts 2 4-6
Bicep Curls 2 8-12
Triceps Extensions 2 8-12
Plank 3 Hold for 30‑60 s
> Note: Adjust weights so the last reps are challenging but doable with good form.
> Keep rest periods 60–90 s between sets, longer (120 s) after heavy lifts.
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5. Monitoring Progress & Staying Motivated
How to Track Why It Helps
Workout Log (weights, reps, RPE) Shows incremental gains and prevents plateauing.
Weekly "Check‑In" Photos / Measurements Visual proof of change; boosts confidence.
Set Mini‑Goals (e.g., add 5 lb to squat in 4 weeks) Gives immediate targets and keeps focus sharp.
Reward System (non‑food reward after a month of consistency) Positive reinforcement encourages habit formation.
> Tip: If you’re feeling stuck, swap one exercise for a similar movement (e.g., replace dumbbell bench press with push‑ups or chest dips). Variation can reignite progress.
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5️⃣ Quick Recap
Section Key Takeaway
1. Nutrition Focus on protein, balanced macros; meal prep + smart snacking; limit empty calories.
2. Workout Plan 3×/week full‑body sessions with compound lifts; progressive overload & consistency are critical.
3. Lifestyle Adequate sleep, manage stress, stay hydrated; treat rest as training.
4. Monitoring Keep a log (food, workouts, weight); adjust based on trends every 2–4 weeks.
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? Final Thought
Building muscle is less about one magical trick and more about consistent, incremental effort across diet, training, and recovery. Think of it as planting a garden: seed the right foods, water with consistent work, give it sunlight (rest), and watch your growth over time.
Stay patient, stay persistent, and remember: every rep, every bite, and every hour of sleep counts toward that stronger body you’re working to build. Keep pushing—you’ve got this! ??
If you have any questions or need a quick check‑in on your plan, feel free to drop me a message. Happy training!