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Test And Anavar Cycle Review + Dosage All Test Types

Below is a practical "cheat‑sheet" you can keep on your desk, in your phone or print out.

Everything is broken down into what to eat, how much and when, so that you never have to guess.



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1️⃣ Quick‑Reference Macro Targets



Goal Daily Calories Protein (g) Fat (g) Carbs (g)


Weight Gain 2 200–2 600 kcal 140–160 g 70–80 g 210–260 g


Maintain 1 800–2 000 kcal 140–150 g 60–70 g 170–190 g


Weight Loss 1 400–1 600 kcal 140–150 g 50–55 g 120–140 g


> Tip: Use a nutrition tracker (MyFitnessPal, Cronometer) to log meals and stay within ranges.



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3. Sample Meal Plan for the "Maintain" Zone



Time Meal Calories Protein Fat Carbs


Breakfast Greek yogurt (1 cup) + granola (½ cup) + berries (½ cup) 350 20 g 10 g 55 g


Mid‑morning Snack Apple + peanut butter (2 Tbsp) 200 4 g 12 g 23 g


Lunch Grilled chicken breast (3 oz), quinoa (½ cup cooked), mixed veggies 400 30 g 10 g 45 g


Afternoon Snack Carrot sticks + hummus (¼ cup) 150 5 g 6 g 18 g


Dinner Baked salmon (3 oz), sweet potato, steamed broccoli 350 25 g 12 g 30 g


Total: ~1900 kcal




1.2. Portion Control and Balance




Protein: Aim for lean sources (~20–30 g per meal). This stabilizes blood sugar and supports satiety.


Carbohydrates: Prefer complex, fiber‑rich carbs (whole grains, legumes) over refined sugars; this moderates post‑meal glucose spikes.


Fats: Focus on healthy fats—avocado, nuts, olive oil—to improve insulin sensitivity.




1.3. Timing of Meals




Breakfast within 30 min of waking: Prevents excessive hunger and reduces risk of overeating later.


Regular intervals (every 4–5 h): Avoid long gaps that can lead to hypoglycemia or subsequent over‑eating.







2. Managing Blood Glucose Levels



Step Action Why it matters


Pre‑Meal Check Test glucose at least 15 min before eating Helps decide how much carbohydrate and insulin (if needed) to take


Carbohydrate Counting Estimate grams of carbs in each meal Prevents post‑meal spikes; easier for consistent dosing


Adjust Insulin Use a basal/bolus regimen or insulin‑pump if prescribed Aligns insulin with carb intake and activity levels


Post‑Meal Check (1–2 h) Verify glucose has returned to target range Detects late spikes or hypoglycemia early



4. Practical Tips for Daily Management





Situation Action Rationale


Before Exercise Check glucose; if <100 mg/dL, eat a small snack (15–20 g carbs). Prevents exercise‑induced hypoglycemia.


During Intense Activity Monitor every 30 min; consider ingesting fast‑acting carbs (sports drink) if levels drop. Exercise lowers glucose rapidly.


After Long or Unplanned Exercise Rehydrate and replenish glycogen with a balanced meal containing protein, healthy fats, and complex carbs. Supports recovery and prevents delayed hypoglycemia.


If Feeling Drowsy or Weak Post‑Exercise Check blood sugar; if low, consume 15–20 g fast carbs (fruit juice, glucose tablets). Quick reversal of hypoglycemia.


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6. Practical Tips for Managing Blood Sugar Around Exercise




Track Patterns


- Use a log to note exercise type, duration, time of day, and pre‑/post‑exercise blood sugar readings.



Consistent Routine


- Try to keep workout times similar each week; this helps the body adapt metabolically.



Balanced Meals


- Combine protein with complex carbs at meals; avoid heavy sugary snacks unless you anticipate a prolonged session.



Hydration & Electrolytes


- Adequate fluid intake supports glucose metabolism and reduces risk of hypoglycemia.



Regular Testing


- Check levels before, during (if needed), and after exercise to stay informed.



Adjust Medications if Needed


- If you experience frequent low or high readings around workouts, discuss medication timing with your provider.





Quick Reference Chart



Situation Action


Pre‑exercise reading <70 mg/dL Skip workout; consume ~15 g glucose (e.g., juice, candy). Recheck in 10–15 min.


Reading between 70–120 mg/dL Safe to exercise; monitor during activity if you have history of lows.


Reading >120 mg/dL Exercise fine; ensure you drink water and keep glucose tablets handy for a potential drop.


Post‑exercise reading <70 mg/dL Eat snack with carbs/protein (e.g., banana + peanut butter). Recheck in 30–60 min.


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6. Practical Tips & Routines



Situation What to Do Why It Helps


Morning jog, no breakfast Have a small snack (1‑2 energy bars) or drink a sports beverage with electrolytes before starting. Prevents hypoglycemia and keeps you energized.


Gym session after lunch If you’ve had a protein-carb meal ~2 h ago, you’re usually fine. But if you feel light‑headed or shaky during lifts, take 15–20 g of whey protein (pre‑workout) to keep blood glucose steady. Protein slows gastric emptying, stabilizing glucose.


Evening HIIT Avoid heavy carbs at dinner; instead have lean protein and veggies. If you’re still hungry after the workout, a small snack with 15–20 g of whey protein (post‑workout) helps muscle recovery without adding excess calories. Whey provides essential amino acids quickly.


Sleep quality A bedtime snack that includes both protein (e.g., casein or Greek yogurt) and a complex carbohydrate (e.g., oats) can promote stable blood sugar overnight, supporting restful sleep. Complex carbs provide sustained glucose; protein slows digestion.


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3️⃣ Quick‑Reference Table for Common Protein Sources




Food Item Serving Size Calories Protein (g) Fat (g) Carbohydrate (g)


Chicken breast, skinless 100 g cooked 165 31 3.6 0


Lean ground turkey 100 g cooked 150 29 4 0


Salmon (wild) 100 g cooked 206 22 12 0


Tuna, canned in water 100 g drained 132 28 1 0


Lean steak (sirloin) 100 g cooked 190 26 10 0


Egg (large) 50 g raw 72 6 5 0


Greek yogurt, nonfat 150 g 82 15 0 6


Cottage cheese, low-fat 100 g 98 11 4 3


Notes:




Protein content is rounded to the nearest gram.


Calories are approximate and based on standard nutrition databases (e.g., USDA FoodData Central).


Fat includes total fat; for meats, lean cuts have lower fat percentages.







Part 2 – Comparative Table of Calorie‑to‑Protein Ratios


Below is a side‑by‑side comparison of the same foods, expressed as calories per gram of protein (lower values indicate more efficient protein sources).




Food Protein (g) Calories Cal/g Protein


Chicken Breast 31 165 5.3


Beef (Lean) 26 143 5.5


Tofu (Firm) 8 94 11.8


Tempeh 14 192 13.7


Notes:




Chicken breast and beef provide ~5 cal/g protein.


Tofu and tempeh deliver higher caloric densities per gram of protein (~12–14 cal/g), indicating they are less efficient sources when considering caloric cost alone.







4. Interpretation & Recommendations



Metric What It Reveals


Caloric Cost (kcal/gram protein) Indicates how many calories are needed to obtain a gram of protein. Lower values mean more calorie‑efficient proteins.


Protein Efficiency Ratio Directly compares the protein yield per unit calorie; higher ratios denote better efficiency.


Protein Density Useful for space or weight constraints (e.g., meal prep, portable foods).



Practical Takeaways






For Calorie‑Efficient Protein


- Prioritize sources with low kcal/gram protein and high PER.

- Examples: whey isolate (~2 kcal/g), soy products (~3 kcal/g).





When Weight or Volume Matters


- Choose foods with higher protein density to minimize bulk.

- Examples: dried beans, nuts, powdered proteins.





Balancing Both Metrics


- Use a composite score (e.g., multiply PER by protein density) if you need an overall ranking that reflects both aspects simultaneously.


Quick Reference Table (Illustrative)



Food kcal/gram Protein PER Protein Density (g/100 mL)


Soy milk ~3.5 0.80 3.6


Almonds 5.7 0.60 12


Lentils 4.2 0.75 5.1


... ... ... ...


Values are approximate; compute using the formulas above for your exact data.



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Summary





kcal/gram protein: `C / (P * 100)`


Protein density: `P / V`


Protein quality (protein content): `P / C`



Use these expressions to convert raw measurements into the desired metrics. If you need any further help applying them to your dataset, feel free to ask!

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