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

**A Practical Guide to Hormone Optimization**

| Section | Key Points |
|---------|------------|
| **1. Why It Matters** | • Hormones control energy, mood, muscle mass, bone density and more.
• Imbalances can show as fatigue, low libido, mood swings, aches or weight changes. |
| **2. What to Check (Basic Lab Panel)** | • *Sex hormones*: Estradiol, Testosterone (total & free), DHEA‑S
• *Thyroid*: TSH, Free T4, Reverse T3 (if fatigue)
• *Cortisol* (morning and/or 8‑hour urine) – if stress or sleep problems
• *Vitamin D*, *Calcium*, *Ferritin* (iron stores) |
| **3. Lifestyle Tweaks That Help Most Hormones** | • **Sleep**: Aim for 7–9 h, keep a consistent schedule, dark‑room environment
• **Nutrition**: Whole foods, balanced macros, avoid excess sugar & refined carbs
• **Exercise**: Mix of moderate cardio and strength training; high‑intensity interval training (HIIT) boosts insulin sensitivity and testosterone
• **Stress Management**: Mindfulness, breathing exercises, or gentle yoga reduce cortisol
• **Reduce Toxins**: Use glass containers, avoid plastic bottles, choose organic produce when possible |
| **When to Seek Professional Help** | • Persistent low energy, mood swings, sleep disturbances despite lifestyle changes
• Hormonal concerns (e.g., testosterone, thyroid) indicated by blood tests
• Reproductive health issues such as infertility or erectile dysfunction |

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## 3. Suggested Exercise Routine for a Busy Man

| Day | Workout Type | Key Exercises & Sets/Reps | Duration |
|-----|--------------|---------------------------|----------|
| **Monday** | *Strength – Upper Body* | - Bench Press (4×8)
- Pull‑Ups or Lat Pulldowns (3×10)
- Seated Dumbbell Shoulder Press (3×12)
- Cable Row (3×10)
- Triceps Rope Pushdown (3×15) | 45–60 min |
| **Tuesday** | *Cardio & Core* | - HIIT on treadmill: 30 s sprint / 90 s walk, repeat 8 times
- Plank series: 3×1 min
- Hanging Leg Raise (4×12) | 30–40 min |
| **Wednesday** | *Rest or Light Activity* | Gentle yoga or walking 30 min | — |
| **Thursday** | *Lower Body Strength* | - Squat variation (back squat, front squat) 5×5
- Romanian Deadlift 4×6
- Leg Press 3×10
- Calf Raise 4×15 | 60–70 min |
| **Friday** | *Upper Body Push/Pull* | - Bench press or dumbbell press 5×5
- Overhead press 4×6
- Bent‑over row 5×5
- Pull‑ups/Lat pulldown 3×8 | 60–70 min |
| **Saturday** | *Active Recovery / Mobility* | Light cardio (elliptical, bike) 20 min + mobility work (foam rolling, dynamic stretching) | 30 min |
| **Sunday** | *Rest or Optional Gentle Activity* | No structured training; optional short walk | — |

#### Key Points
- **Progressive overload:** Increase weight or volume every 1–2 weeks while maintaining good form.
- **Recovery:** Adequate sleep (7–9 h), hydration, balanced meals rich in protein and complex carbs.
- **Flexibility:** Replace any workout with a similar alternative if injury or fatigue occurs.

---

### 3. Sample Weekly Training Program

| Day | Focus | Main Exercises | Sets × Reps | Notes |
|-----|-------|----------------|------------|-------|
| Mon | Upper‑Body Strength (Push) | Bench Press, Overhead Press, Dips | 4×6–8 | Add accessory triceps work |
| Tue | Lower‑Body Strength | Back Squat, Romanian Deadlift | 5×5 | Keep core tight; rest 2–3 min between sets |
| Wed | Active Recovery | Light cardio or mobility drills | 30 min | Stretch hamstrings, hips, shoulders |
| Thu | Upper‑Body Hypertrophy (Pull) | Pull‑ups/Chin‑ups, Bent‑Over Rows | 4×10–12 | Add face pulls for rear delts |
| Fri | Lower‑Body Power | Box Jumps, Clean & Jerk | 5×3 | Focus on explosive movement |
| Sat/Sun | Rest | No structured training | Allow full recovery |

**Why this schedule?**

- **Volume vs. intensity balance** – The first two weeks are high volume but moderate intensity to build a base.
- **Progressive overload** – Every week add 5–10 % more weight or one additional set/rep, keeping the body in adaptation mode.
- **Recovery periods** – At least one full rest day and two light‑activity days reduce injury risk.

---

## 3. Nutrition & Hydration

| Goal | How to achieve |
|------|----------------|
| **Calorie surplus (≈ +250 kcal/day)** | Use a simple food tracker; aim for ~1.6–2 g protein/kg body weight, 30–35 % calories from fat, remainder carbs. |
| **Hydration** | Drink ≈ 3 L water/day. Add electrolytes if training > 90 min or sweat heavily. |
| **Meal timing** | Have a balanced meal (protein + carb) within 2 h after workouts; pre‑workout snack: banana + whey protein. |

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### Quick Tips for Success

1. **Track one thing at a time** – e.g., start with training volume, then add weight or nutrition.
2. **Use a simple spreadsheet** – log only the key metrics (date, sets × reps × weight, total volume).
3. **Set 4–6 week cycles** – adjust load every cycle based on how many reps you hit in the last set.
4. **Prioritize consistency over perfection** – missing a day is fine; just return to training the next session.

---

#### Bottom‑Line

- Focus on *volume* and progressive overload.
- Log only the essentials: date, sets × reps × weight, total volume per muscle group.
- Adjust load based on whether you hit your target rep range in the final set.
- Keep it simple—no need for fancy tables or spreadsheets.

Stick to this straightforward system, and you’ll build muscle effectively without getting bogged down by excessive data.

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