Finishing 5 Week Dbol Cycle, Post Cycle Advice, Please Pharma TRT

**Quick Guide to Post‑Cycle Hormonal Support (PCT)**
*(This is a general outline – always follow your own physician’s instructions and local regulations.)*

| Step | What Happens | Typical Medication(s) & Dose | Duration |
|------|--------------|-----------------------------|----------|
| 1. **Reset the HPG Axis** | After an anabolic‑steroid period, your pituitary stops signaling the testes to produce testosterone. The axis needs time to "wake up." | – *Testosterone* (if needed)
– *Clomiphene citrate* (a selective estrogen receptor modulator) | 4–6 weeks |
| 2. **Stimulate LH/FSH Production** | Clomiphene blocks estrogen’s negative feedback on the pituitary, increasing LH/FSH secretion and testicular stimulation. | – *Clomiphene* 25–50 mg daily (start with lower dose)
– Monitor serum testosterone and estradiol levels | 4–6 weeks |
| 3. **Optional Aromatase Inhibition** | If estrogen is excessively high, an aromatase inhibitor (e.g., letrozole or anastrozole) can be added to keep E2 low while LH/FSH rises. | – *Letrozole* 0.25 mg daily
– Reassess estradiol after a month | 1–3 months |
| 4. **Supportive Measures** | Adequate nutrition, exercise, and sleep help maintain hormonal balance; vitamin D and zinc support endocrine function. | – Maintain healthy weight | Ongoing |

### How to Apply These Principles in Daily Life

| Step | What to Do | Why It Helps |
|------|------------|--------------|
| 1 | **Eat a balanced diet** rich in protein, healthy fats, fruits & veggies. | Provides building blocks for hormone synthesis. |
| 2 | **Limit processed foods** and refined sugars. | Reduces insulin spikes that can lower testosterone. |
| 3 | **Exercise regularly** (strength training + cardio). | Strength training boosts testosterone; cardio improves insulin sensitivity. |
| 4 | **Get enough sleep** (7–9 h per night). | Sleep deprivation reduces testosterone levels. |
| 5 | **Manage stress** through mindfulness, deep breathing or hobbies. | Chronic cortisol can suppress testosterone production. |
| 6 | **Maintain healthy body weight**; if overweight, aim for gradual fat loss. | Fat cells convert testosterone to estrogen, lowering free testosterone. |

---

## 4. Practical Weight‑Loss Plan (First 12 Weeks)

| Week | Focus Area | Key Actions | Expected Outcome |
|------|------------|-------------|------------------|
| **1–2** | Baseline & Education | • Calculate daily calorie needs
• Track all meals & snacks for 3 days
• Learn portion sizes | Identify excess calories; create realistic calorie target (≈ 500‑750 kcal/day deficit) |
| **3–4** | Calorie Reduction | • Reduce carbs & fats slightly (focus on whole foods)
• Increase protein to ~1.6 g/kg
• Begin light resistance training (bodyweight circuits) | Drop ~0.5 kg; improved satiety |
| **5–6** | Structured Training | • Add moderate-intensity cardio 2×/week
• Progress resistance training to include weighted exercises (dumbbells, kettlebells) | Increase lean mass; metabolic boost |
| **7–8** | Refinement & Monitoring | • Reassess macro ratios based on body composition changes
• Introduce periodization: 4‑week cycle of higher volume followed by a deload week | Further fat loss (~1 kg); maintain muscle |

---

## 3. Expected Results

| Parameter | Baseline | Target (after 8 weeks) |
|-----------|----------|-----------------------|
| Weight (kg) | ~70–75 kg | **≈ 64–66 kg** (≈5‑6 % loss) |
| Body Fat % | ≈ 22‑25 % | **≈ 18‑20 %** |
| Lean Mass | Stable or slight ↑ | ≥ +1.5–2 kg |

- **Fat Loss:** ~4–6 kg primarily from adipose tissue.
- **Muscle Preservation/Increase:** 0–2 kg lean mass gain due to resistance training and adequate protein.

---

## 3. Practical Guidance & Sample Plan

### A) Food Log (30‑day template)

| Day | Breakfast | Lunch | Snack | Dinner | Notes |
|-----|-----------|-------|-------|--------|-------|
| 1 | | | | | |

- Record *exact* amounts in grams or standard units.
- Use a phone app or spreadsheet; keep it simple.

### B) Sample Daily Menu

**Calories:** ~2,400
**Protein:** 140 g (≈23% of calories)
**Fat:** 70 g (≈26%)
**Carbs:** 260 g (≈46%)

| Meal | Food | Portion | Protein (g) | Fat (g) | Carbs (g) |
|------|------|---------|-------------|--------|-----------|
| Breakfast | Oatmeal with milk, banana, whey protein | 1 cup oats, 1 cup milk, 1 scoop protein, 1 medium banana | 35 | 15 | 70 |
| Snack | Greek yogurt, mixed nuts | 200 g yogurt, 30 g nuts | 20 | 18 | 10 |
| Lunch | Grilled chicken breast, quinoa, veggies | 150 g chicken, 1 cup cooked quinoa, steamed broccoli | 45 | 12 | 60 |
| Snack | Apple + peanut butter | 1 apple, 2 tbsp PB | 5 | 16 | 25 |
| Dinner | Salmon, sweet potato, salad | 200 g salmon, 150 g baked sweet potato, mixed greens | 40 | 20 | 50 |
| **Total** | **-** | **190 kcal** | **106 g protein** | **94 g fat** |

The plan contains about 190 kcal and 106 g of protein.
If a target‑specific calorie value is known, the numbers can be adjusted by changing portion sizes or adding/removing ingredients while keeping the overall macronutrient balance similar.

---

## 3. Sample Weekly Meal Schedule

| Day | Breakfast | Lunch | Dinner |
|-----|-----------|-------|--------|
| **Mon** | Protein‑rich Greek yogurt with chia seeds, berries & a drizzle of honey | Quinoa & black‑bean salad (cooked quinoa + black beans, diced bell pepper, corn, lime dressing) | Baked salmon fillet + roasted asparagus + brown rice |
| **Tue** | Oatmeal topped with sliced banana and peanut butter | Turkey & avocado wrap (whole‑grain tortilla, turkey breast, avocado, spinach, mustard) | Stir‑fried tofu + mixed veggies (broccoli, carrots, snap peas) over quinoa |
| **Wed** | Scrambled eggs + sautéed spinach + whole‑grain toast | Lentil soup + side of mixed green salad with olive oil vinaigrette | Grilled chicken breast + steamed broccoli + sweet potato mash |
| **Thu** | Greek yogurt parfait (yogurt, berries, granola) | Chickpea & tomato salad (canned chickpeas, diced tomatoes, cucumber, feta, herbs) | Baked salmon + quinoa pilaf + roasted asparagus |
| **Fri** | Smoothie (banana, spinach, protein powder, almond milk) | Turkey and avocado wrap (whole‑grain tortilla, sliced turkey, lettuce, mayo) | Stir‑fry tofu with mixed vegetables over brown rice |
| **Sat** | Scrambled eggs with peppers & onions + whole grain toast | Leftover salmon tacos (corn tortillas, shredded cheese, cilantro) | Veggie pizza on cauliflower crust |
| **Sun** | French toast with fresh berries | Mediterranean quinoa bowl (cucumber, olives, tomato, chickpeas, tzatziki) | Roast chicken + sweet potato mash |

---

### 3. Grocery List

#### Produce
- Mixed salad greens (2 large bags)
- Baby spinach (1 bag)
- Bell peppers (red, green, yellow – 6 total)
- Carrots (4‑5 medium)
- Cucumbers (3)
- Tomatoes (cherry and https://lcateam.com regular – 3 cups cherry, 4 medium)
- Avocadoes (2)
- Broccoli florets (2 bags)
- Sweet potatoes (4 medium)
- Zucchini (3)
- Onions (red & yellow – 5 total)
- Garlic bulbs (1 head)
- Lemons (3)
- Limes (2)
- Fresh herbs: basil, parsley, cilantro, dill – small bunches each

**Produce for Snacks**
- Apples (4)
- Bananas (6)

**Grains & Bread**
- Quinoa (1 lb)
- Brown rice (1 lb)
- Rolled oats (1 lb)
- Whole wheat bread (1 loaf)

**Proteins & Dairy**
- Chicken breasts (2 lbs) – for grilled chicken and salads
- Tofu (14 oz block) – for tofu stir‑fries
- Greek yogurt (32 oz tub) – for parfaits and smoothies
- Milk or plant milk (for smoothies, oatmeal)

**Nuts & Seeds**
- Almonds or walnuts (1 lb) – for oatmeal topping
- Chia seeds (optional, for smoothies)

**Condiments & Spices**
- Olive oil
- Soy sauce / tamari
- Lemon juice
- Garlic powder / minced garlic
- Salt & pepper
- Optional: chili flakes, cumin

**Miscellaneous**
- Whole‑grain wraps or tortillas
- Quinoa or rice (for stir‑fries)

These ingredients will cover all the meals listed. Feel free to adjust quantities based on appetite and preferences. Enjoy your healthy week!