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Dianabol Results: With Before-and-After Pictures

**Disclaimer – Information only**

The following information is intended to give you a general idea of how many people choose to structure their nutrition, supplements, and lifestyle around a "body‑building" or high‑performance routine.
It is **not** a substitute for personalized medical advice, a registered dietitian’s plan, or any other professional health service. If you have chronic conditions, take medication, or are unsure whether this approach suits you, please consult your doctor or a qualified specialist before making changes.

---

## 1. Typical "Body‑Building" Macro‑Nutrient Distribution

| Macronutrient | % of Total Calories | Approx. Daily Intake (per 2000 kcal) |
|---------------|---------------------|--------------------------------------|
| **Protein** | 25–35 % | 125–175 g (≈1.5–2 g/kg body weight for active lifters) |
| **Carbohydrate** | 45–55 % | 225–275 g |
| **Fat** | 15–20 % | 33–44 g |

- **Protein:** Essential for muscle repair & growth; 1.6–2.2 g/kg is often recommended for resistance‑trained individuals.
- **Carbohydrates:** Primary fuel source, especially during high‑intensity training and recovery.
- **Fats:** Needed for hormone production, joint health, and satiety.

> **Note:** These ranges can be adjusted based on individual goals (e.g., cutting vs. bulking), metabolic conditions, or specific sport demands.

---

## 3. Recommended Food Choices

Below is a concise table summarizing key food categories that align with the macronutrient framework for muscle building and overall health.

| **Food Category** | **Examples & Serving Size** | **Key Nutrients** |
|-------------------|----------------------------|--------------------|
| **Protein Sources** | • Chicken breast (3 oz)
• Lean beef (3 oz)
• Tofu or tempeh (1 cup)
• Eggs (2 large)
• Greek yogurt (½ cup)
• Cottage cheese (¼ cup) | High-quality protein, BCAAs, minimal fat |
| **Complex Carbohydrates** | • Quinoa (½ cup cooked)
• Brown rice (½ cup cooked)
• Oats (¾ cup dry)
• Sweet potato (1 medium)
• Whole‑grain bread (2 slices) | Slow‑release energy, fiber, vitamins |
| **Healthy Fats** | • Avocado (½ fruit)
• Olive oil (1 tbsp)
• Nuts (almonds, walnuts – ¼ cup)
• Seeds (chia, flaxseed – 2 tbsp)
• Fatty fish (salmon – 3–4 oz) | Supports hormone production, satiety |
| **Hydration** | Water (≥ 8 cups/day), electrolyte drinks during high‑intensity sessions | Prevents cramping, maintains performance |

---

### 5. Sample Weekly Training & Nutrition Plan

| Day | Session | Time | Duration | Focus | Notes |
|-----|---------|------|----------|-------|-------|
| **Mon** | HIIT Circuit (bodyweight + kettlebell) | 6 pm | 30 min | Cardio + strength | Warm‑up 5 min; 4×(1 min high effort, 1 min rest) |
| **Tue** | Core & Mobility | 7 am | 20 min | Stability | Include plank variations, bridges, foam rolling |
| **Wed** | Rest or light walk | — | — | Recovery | Hydration, sleep focus |
| **Thu** | Circuit Training (machines + free weights) | 5 pm | 35 min | Full‑body | 3×(10 reps each) with 30 s rest |
| **Fri** | HIIT Cardio | 6 am | 25 min | Endurance | 45 sec sprint/60 sec walk intervals |
| **Sat** | Optional active recovery (yoga, stretching) | — | — | Flexibility |
| **Sun** | Rest | — | — | |

- **Progression:** Every 4–6 weeks increase either the resistance or the number of circuits. Add a fifth circuit after the 5th week.

---

## 5. Additional Tips

| Category | Recommendation |
|----------|----------------|
| **Warm‑up** | 5 min brisk walk or light jog + dynamic stretches (leg swings, hip circles). |
| **Cool‑down** | 5–10 min slow walking + static stretching (hamstrings, quads, calves). |
| **Nutrition** | Aim for ~1.6 g protein/kg body weight daily; keep caloric surplus ~300–500 kcal above maintenance. |
| **Recovery** | Sleep ≥7 h/night, avoid excessive cardio, consider foam‑rolling on rest days. |
| **Progress Tracking** | Reassess weights and reps every 4–6 weeks; adjust as needed to stay progressive. |

---

### Final Tips

- **Start light**: If you’re new to the gym or heavy lifts, begin with body‑weight versions or reduced loads until form is solid.
- **Listen to your body**: A little soreness after workouts is normal, but sharp pain during an exercise indicates a problem—stop and reassess.
- **Enjoy the process**: The routine’s structure gives you clear milestones; celebrate each week’s improvement.

Good luck on your strength journey! Keep consistent, stay safe, and watch those numbers climb.

Krystyna Pridgen, 19 years

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