Leia Trahan
|Subscribers
About
Harm Reduction In Male Patients Actively Using Anabolic Androgenic Steroids AAS And Performance-Enhancing Drugs PEDs: A Review
Below is a practical "road‑map" for turning a post‑cycle, high‑fat‑burning state into a lean‑muscle, low‑body‑fat physique.
The plan is broken into four pillars—nutrition, training, recovery & lifestyle—that all work together to maximize the natural anabolic window you’re in right now.
> **⚠️ Disclaimer**
> • Every body reacts differently; if you have used steroids, opioids or any other performance‑enhancing drug, consider a medically supervised taper and/or post‑cycle therapy (PCT).
> • This guide is for healthy adults who are not on medication or dealing with major medical issues.
> • If you feel ill, dizzy, excessively fatigued, or notice any abnormal symptoms, seek professional help.
---
## 1️⃣ Nutrition – Feed the Growth
### a. Calorie Target
- **Goal:** Slight calorie deficit to avoid excess fat gain while still providing energy for muscle repair.
- **Formula**:
- Basal Metabolic Rate (BMR) + Activity Level = TDEE
- Subtract 200–300 kcal → ~TDEE‑250 kcal
- *Example*:
- BMR ≈ 1,800 kcal, activity multiplier 1.5 → TDEE ≈ 2,700 kcal → Target ≈ 2,450 kcal
### b. Macronutrient Breakdown
| Macro | % of Total Calories | Grams per Day (for 2,450 kcal) |
|-------|---------------------|--------------------------------|
| Protein | 30% | 184 g (1g/oz) |
| Carbohydrate | 40% | 245 g |
| Fat | 30% | 82 g |
### c. Practical Food Choices
- **Protein**: Chicken breast, turkey, lean beef, fish, eggs, Greek yogurt, whey protein shakes.
- **Carbs**: Oats, brown rice, quinoa, sweet potatoes, whole‑grain bread/pasta, fruit.
- **Fats**: Avocado, nuts (almonds, walnuts), olive oil, fatty fish (salmon).
- **Snacks**: Protein bars or homemade peanut butter protein balls, cottage cheese with berries.
### d. Portion Sizes and Meal Timing
| Meal | Suggested Portion |
|------|-------------------|
| Breakfast | 3 eggs + 1 cup oatmeal + 1 banana |
| Mid‑morning Snack | 1 scoop whey + water + a handful almonds |
| Lunch | 6 oz grilled chicken + 2 cups veggies + 1 cup brown rice |
| Afternoon Snack | Greek yogurt + berries + flaxseed |
| Dinner | 6 oz salmon + roasted sweet potato + steamed broccoli |
| Post‑Workout (if training later) | Protein shake + simple carb source |
Feel free to adjust portions based on your caloric needs and satiety cues.
---
### 3. Weekly Exercise Plan
Below is a **balanced mix of strength, cardio, mobility, and recovery** designed for a 4–5 day per week schedule. Adjust volume or intensity based on how you feel; listen to your body.
| Day | Focus | Sample Routine |
|-----|-------|----------------|
| **Mon – Upper Body Strength** | Push & Pull | - Bench Press 3×8-10
- Incline Dumbbell Fly 3×12
- Seated Cable Row 4×8-10
- Lat Pulldown 3×10-12
- Overhead Triceps Extension 3×12
- Face Pulls 3×15 |
| **Tue – Lower Body & Core** | Squat & Hamstring Focus | - Back Squat 4×6-8
- Romanian Deadlift 3×8-10
- Walking Lunges 3×12 each leg
- Leg Press 3×10-12
- Hanging Leg Raises 4×15
- Plank 3×60s |
| **Wed – Active Recovery / Mobility** | Light Cardio & Stretching | 30‑min brisk walk or bike, followed by yoga stretches (hamstrings, hips, thoracic rotation) |
| **Thu – Upper Body Power** | Bench Press & Pull Focus | - Bench Press 4×5
- Weighted Chin‑ups 3×6-8
- Overhead Press 3×8
- Bent‑over Rows 3×10
- Face Pulls 4×15 |
| **Fri – Lower Body Hypertrophy** | Squat & Deadlift Variation | - Front Squat 4×8
- Romanian Deadlift 3×10
- Bulgarian Split Squats 3×12 each leg
- Calf Raises 5×20 |
| **Sat – Active Recovery / Mobility** | Yoga, Foam Rolling, Light Cardio | 30‑60 minutes of guided mobility and stretching routine |
| **Sun – Rest** | Full rest day; optional light walk or recreational activity |
### Key Principles Behind the Plan
1. **Progressive Overload:** Each week we slightly increase volume (sets × reps) or load (weight), ensuring continuous stimulus for muscle growth.
2. **Exercise Selection:**
- *Compound lifts* (squat, deadlift, bench press, overhead press, rows) target multiple joints and recruit many muscle fibers—ideal for building overall strength and mass.
- *Isolation movements* (biceps curls, tricep extensions, calf raises, lateral raises) refine specific muscles and help correct imbalances.
3. **Periodization & Recovery:**
- Workouts are split into phases (upper/lower or push/pull/legs) to give each muscle group time to recover.
- Rest days allow for protein synthesis and nerve regeneration—both essential for hypertrophy.
4. **Progressive Overload:**
- Incrementally increase the weight, reps, or volume in each session so that the body continuously adapts. This is the core driver of both strength gains (through neural adaptations) and muscle growth (via mechanical tension).
5. **Nutrition Synergy:**
- Adequate protein ensures the amino acids needed for new muscle fibers.
- Carbohydrates provide the energy required to lift heavier weights, thereby allowing greater training stimulus.
### 3. Practical Example: How a Single Workout Enhances Both Strength and Muscle
**Workout Plan (Full‑Body)**
- Squat: 4 sets × 5 reps @ 80% 1RM
- Bench Press: 4 sets × 5 reps @ 80% 1RM
- Deadlift: 3 sets × 5 reps @ 80% 1RM
**What Happens Physically**
| Phase | Muscular Action | Neural Effect |
|-------|-----------------|---------------|
| **Warm‑up** | Light activation of major muscle groups. | Gradual recruitment of motor units; increased blood flow aids neural signaling. |
| **Squat/Bench/Deadlift (sets 1‑4)** | High mechanical load → Muscle fibers are recruited fully to produce force. | Central nervous system sends high‑intensity impulses, recruiting more motor units; firing rates increase. |
| **Set 5** | Fatigue starts, but still enough capacity for high force. | Neural drive is at maximum; CNS may compensate by increasing firing frequency or synchronizing motor units. |
After the final set, both muscle fibers and neural pathways are exhausted:
- Muscles: fatigue due to metabolic accumulation (lactate, hydrogen ions) → reduced calcium release → weaker contractions.
- Nervous system: synaptic fatigue, decreased excitability of motoneurons → fewer impulses per second.
Thus, during a session of heavy resistance training the body is operating near its physiological limits; this "maximal load" condition stimulates adaptations that increase both muscular strength (via hypertrophy and neural drive) and cardiovascular fitness (via improved blood flow, capillarization, oxygen delivery).
---
## 2. How to Train at or Near Maximal Load
Below are practical guidelines for safely approaching the maximal load while still maintaining control over technique, avoiding excessive fatigue, and ensuring consistent progression.
| Goal | Technique | Intensity | Volume | Frequency | Progression |
|------|-----------|-----------|--------|----------|-------------|
| **Maximize strength** | 3–5 sets of 1–6 reps (heavy compound lifts) | 80–95 % 1RM | 3–5 sets per exercise | 2–4 days/week | Linear progression: +2.5 kg/rep each week or every 2 weeks |
| **Maximize power** | 3–10 sets of 1–3 reps (dynamic lifts, Olympic lifts) | 70–85 % 1RM | 3–10 sets per exercise | 2–3 days/week | Periodization: block for 4–6 weeks then reset |
| **Hypertrophy with high load** | 8–12 sets of 4–6 reps (compound movements) | 80–90 % 1RM | 4–5 sets per exercise | 4–6 weeks per block, change volume or intensity |
---
## 2. How Many Sets Per Exercise?
| Goal | Typical Set Range | Notes |
|------|-------------------|-------|
| **Strength** (max force) | **3‑5 sets** of low reps (1‑6) | Prioritize quality; allow long rests (3–5 min). |
| **Hypertrophy** | **8‑12 sets** total per exercise | 4–6 sets *exercise* × 2‑3 exercises for the same muscle. |
| **Endurance** | **15+ sets** of low reps (1‑10) | Long rests not needed; keep volume high. |
If you’re doing a split routine, a typical day might involve **8‑12 total sets** across all exercises targeting one muscle group.
---
## 3. How Many Sets Per Exercise?
### Upper Body
| Muscle Group | # of Exercises | Sets per Exercise |
|--------------|----------------|-------------------|
| Chest (incline/flat) | 2 | 4–6 |
| Back (rows, pull‑downs) | 2 | 4–6 |
| Shoulders | 1 | 3–5 |
| Arms (biceps/triceps) | 1–2 each | 3–5 |
### Lower Body
| Muscle Group | # of Exercises | Sets per Exercise |
|--------------|----------------|-------------------|
| Quads (squats, leg press) | 2 | 4–6 |
| Hamstrings (deadlifts, curls) | 1–2 | 3–5 |
| Calves | 1 | 3–5 |
### Summary of Weekly Volume
- **Upper Body**: ~18–24 sets per week
- **Lower Body**: ~18–24 sets per week
- **Total**: ~36–48 sets per week
This volume is sufficient to stimulate hypertrophy while allowing recovery with a 4‑day split (e.g., Upper/Lower, Upper/Lower). Adjust the number of sets or exercise selection based on individual response, ensuring progressive overload.
---
#### References
1. Schoenfeld BJ, et al. *The effect of different volume-equated resistance training loading strategies on muscular adaptations.* Med Sci Sports Exerc. 2017;49(11):2132‑41.
2. Gentil P, et al. *The influence of mechanical tension, muscle damage and metabolic stress on muscle hypertrophy.* Sports Med. 2018;48(4):707‑29.
3. Wernbom M, et al. *The influence of training variables on muscle hypertrophy.* J Strength Cond Res. 2007;21(6):1500‑13.
*Prepared for the athletic department by Name, Ph.D., Exercise Physiologist.*
