(Klaus)

Deca Nandrolone Added To Trt And Wow!!

**Quick?reference guide**

- **Protein:**?20?30?% of calories →???1.2?2.0?g?kg???day??
- **Carbohydrates:**???0.8?1.0?g?kg???day?? (to fuel training)
- **Fats:**???0.3?0.5?g?kg???day?? (for hormone balance &
satiety)
- **Calorie deficit:**?~?500?kcal?day?? to lose ~??kg?week?? while preserving muscle

**Training cue for hypertrophy**
> *"Pull the bar slowly?focus on that contraction."*

---

### 3. "Bodybuilding" (Bod?b) ? The "Old?School" Look

| Feature | What It Means |
|---------|---------------|
| **High protein & low carbs** | 2?g/kg/day,
| **Very low calorie deficit** | ~300?kcal?day?? → lose ~0.5?kg/month; slow but preserves lean mass |
| **Body?weight & compound training** | 3×/week: squats, deadlifts, bench press, pull?ups ? focus on muscle hypertrophy with progressive overload |
| **Minimal cardio** | 1?2×/week light walking or cycling (??30?min) to aid recovery |
| **Supplementation** | Creatine monohydrate (5?g/d), whey protein (20?25?g post?workout). |

---

## 3. Expected Results (after 12 weeks)

| Parameter | Baseline | After 12 wks (Target) | Change | Notes |
|-----------|----------|-----------------------|--------|-------|
| Body mass (kg) | 77 | **?73** | ?4 kg | ~6% loss, mainly fat. |
| Body fat % | 20 | **?15?16** | ?4?5?% | ~25% reduction in fat mass. |
| Lean mass (kg) | 61 | **?60?61** | ±0?kg | Maintained with resistance training & adequate protein. |
| Waist circumference (cm) | 90 | **?82?83** | ?7?8?cm | Reflects visceral fat loss. |
| Hip circumference (cm) | 102 | ?101 | ?1?cm | Slight reduction. |
| Skinfold sum (mm) | 120 | **?95** | ?25?mm | Indicates overall subcutaneous fat decrease. |

> **Key take?away:**
> The target is a **stable or slightly increased lean body mass** while reducing total body fat and visceral adiposity, evidenced by the metrics above.


---

## 2. How to Achieve This

### A. Nutrition

| Strategy | Why it Works | Practical Tips |
|----------|--------------|----------------|
| **Protein?rich diet** (1.6?2.0?g/kg/day) | Preserves muscle
during caloric deficit | Include lean meats, eggs, dairy, legumes; use whey
protein shakes if needed |
| **Moderate calorie reduction** (~-300?kcal/day or 10?15% below maintenance) | Creates fat
loss without excessive energy deficit | Use an app to track intake;
focus on nutrient?dense foods |
| **Limit refined carbs & added sugars** | Reduces insulin spikes that can promote fat storage | Replace
white rice with quinoa, avoid sugary drinks |
| **Prioritize healthy fats** (omega?3s, monounsaturated) | Supports hormone balance and satiety | Add olive oil, avocado,
nuts |
| **Hydration & fiber** | Aids digestion and fullness |
Aim for 2?3?L water/day, include veggies, fruits,
whole grains |

---

## 4. Sample 1?Week Meal Plan

> *All portion sizes are based on a ~1800 kcal diet
(adjust as needed).*

| Day | Breakfast | Lunch | Snack | Dinner |
|-----|-----------|-------|-------|--------|
| **Mon** | Greek yogurt (200?g) + blueberries (100?g) + chia seeds
(1?Tbsp) | Quinoa bowl: quinoa (? cup cooked), chickpeas (? cup), roasted veggies
(bell pepper, zucchini), tahini drizzle | Apple (medium) + almond butter (1?Tbsp) |
Baked salmon (120?g) with asparagus & lemon; side
of brown rice (? cup cooked) |
| **Tue** | Oatmeal: rolled oats (? cup dry) + milk (200?ml) +
sliced banana + cinnamon | Lentil soup: lentils, carrots, celery, onion, garlic; served with whole?grain roll | Carrot sticks + hummus (2?Tbsp) | Stir?fry tofu (120?g)
+ mixed veggies + soy sauce; side of quinoa (? cup cooked) |
| **Wed** | Smoothie: spinach, frozen berries, Greek yogurt, almond milk | Chickpea salad:
chickpeas, cucumber, tomato, red onion, parsley, olive oil & lemon dressing | Apple slices + peanut butter (1?Tbsp)
| Baked salmon (120?g) + roasted sweet potato + green beans |
| **Thu** | Whole?grain toast with avocado & egg (half) | Lentil soup with carrots & celery | Carrot sticks + hummus (2?Tbsp)
| Turkey breast (120?g) + steamed broccoli + brown rice (? cup cooked) |
| **Fri** | Yogurt parfait: yogurt, granola, berries | Greek
salad with feta & olives | Orange wedges | Grilled shrimp (120?g) + quinoa (? cup cooked) + asparagus |

*Note:* Portions are approximate. Adjust according to individual energy needs and activity
level.

---

## 4. Practical Tips for Daily Life

| **Scenario** | **Challenge** | **Solution / Strategy** |
|--------------|---------------|-------------------------|
| **Busy workday** | Limited time for meals, many takeaways | - Keep a stash of fresh fruit or nuts
in your bag.
- Order salads with protein (chicken, tofu) and ask for dressing on the side.

- Use a reusable water bottle; refill it at office taps.

|
| **Social eating out** | Menu items high in refined carbs or added sugars | - Look for
dishes that start with "grilled" or "roasted."
- Replace fries with veggies or salad.
- Ask the server to hold sauces, dressings, and salt; bring your
own (e.g., low-sodium soy sauce). |
| **Late?night cravings** | Snack foods rich in refined flour & sugars | -
Keep a jar of unsweetened nuts on hand for when hunger strikes.

- If you must have something sweet, opt
for fruit with a bit of protein (e.g., apple slices with peanut butter).
|

---

## 4. How Much Does Your Body Need?

- **Fiber**: Most adults benefit from **25?30?g/day**.

*Example*: A medium?sized apple (~2?g fiber) + a cup of cooked
oatmeal (~5?g) + a handful of almonds (1?g) = ~8?g in one meal.


- **Unsweetened Nuts**: Aim for **about 1 oz/30?g per day**?roughly a small
handful or a single-serving packet.
*Why?* They provide healthy fats, protein, and fiber while being low in added sugars.


---

## Putting It All Together

| Meal | Food Choices | Why It Works |
|------|--------------|--------------|
| Breakfast | Oatmeal topped with sliced apple & walnuts |
Complex carbs + fiber + healthy fats = steady energy |
| Snack | Handful of unsweetened almonds (1 oz)
| Keeps blood sugar stable, prevents crash |
| Lunch | Mixed greens with grilled salmon, diced avocado,
a drizzle of olive oil | Protein + omega?3s + fiber support satiety |
| Afternoon | Apple slices with peanut butter (if no added sugars) | Fiber + protein balance |
| Dinner | Stir?fry with broccoli, bell peppers, tofu,
and a small serving of brown rice | Low glycemic load, plenty of veggies |

### Why This Works

- **Low Glycemic Load**: Foods that release glucose slowly keep
blood sugar levels stable.
- **High Fiber & Protein**: These macronutrients blunt the insulin response and promote
satiety.
- **Balanced Macronutrient Distribution**: Avoids both excessive simple carbohydrates (which spike cortisol) and very low carbohydrate intake (which can also elevate stress hormones).

- **Adequate Micronutrients**: B?vitamins, magnesium, zinc, and antioxidants support adrenal health.


---

## 3. Exercise Plan for a Post?Workout Recovery

### Goals
1. **Reduce Cortisol & Adrenal Fatigue** ? moderate intensity; avoid high?intensity or prolonged
sessions that spike cortisol.
2. **Support Energy Balance** ? ensure post?exercise nutrition is sufficient to replenish glycogen and support hormone regulation.
3. **Promote Sleep Quality** ? exercise earlier in the day; avoid vigorous activity close to bedtime.


### Suggested Routine

| Day | Activity | Duration | Intensity | Notes |
|-----|----------|----------|-----------|-------|
| Mon | HIIT (15?min) + Core | 20?25 min | High for intervals, low rest
| Warm?up 5?min; cool down 5?min. |
| Tue | Yoga or gentle stretching | 30 min | Low | Focus
on breathwork. |
| Wed | Strength training (full body) | 45 min | Moderate | Use compound lifts (squats, deadlifts).
|
| Thu | Rest | ? | ? | Optional light walk. |
| Fri | HIIT + Upper body cardio | 25?30 min | High | Add a cool down. |
| Sat | Outdoor run or bike ride | 60 min | Moderate | Good for cardiovascular endurance.
|
| Sun | Rest | ? | ? | Recovery day; maybe foam roll.

|

**Key Points:**
- **HIIT (High Intensity Interval Training)** improves insulin sensitivity
and burns calories quickly.
- **Strength training** increases muscle mass, which boosts
resting metabolic rate and helps control blood sugar.

- **Consistency over intensity**: The goal is
to create a sustainable routine that you can maintain.

---

## 3. Food & Exercise Integration

### How Food Influences Exercise Performance

| Nutrient | Effect on Exercise |
|----------|--------------------|
| Carbohydrates (glucose) | Primary fuel for high?intensity work; depletion leads to fatigue.

|
| Protein | Supports muscle repair and growth after resistance training.
|
| Fats | Essential for long?duration, low?intensity exercise but can slow digestion if consumed in large amounts pre?workout.
|
| Micronutrients (e.g., potassium, magnesium) |
Maintain electrolyte balance; prevent cramps during
intense sessions. |

### How Exercise Influences Food Intake

- **Energy Expenditure**: Higher activity levels increase caloric needs, potentially allowing for higher carbohydrate intake without
weight gain.
- **Insulin Sensitivity**: Resistance training
improves insulin action, helping muscles absorb glucose more efficiently post?exercise?beneficial for people with impaired glucose tolerance.


### Practical Takeaway

Choose a workout that matches your goals:

| Goal | Ideal Workout |
|------|---------------|
| Lose fat & improve cardio | HIIT or steady?state cardio
20?30?min, 3?4×/week |
| Build muscle & keep weight stable | 3?5× resistance training sessions/week (full?body
or split) |
| Manage blood sugar | Combine both: 2?3×
HIIT + 1?2× strength |

---

## 3. What’s the "right" frequency?
### How many days per week?

**The American College of Sports Medicine (ACSM)** recommends **at
least two sessions of resistance training per muscle group per week** for
adults to promote muscular adaptations.

If you’re doing:

| Goal | Suggested Frequency |
|------|---------------------|
| Maximize strength | 3?4×/week, split by
upper/lower or push/pull/legs |
| Hypertrophy (muscle growth) | 4?6×/week, with each muscle group
hit twice |
| Endurance + general fitness | 2?3×/week total |

For the **average person** who is just getting started and
wants a well?balanced routine, a simple **3×/week** schedule
(e.g., Monday, Wednesday, Friday) works great.
This allows you to:

1. Train each muscle group at least twice per
week.
2. Give enough time for recovery between sessions.


If you’re doing **full?body workouts**, 3×/week is the
typical recommendation; if you split your workouts (e.g., upper/lower or push/pull), 4?5×/week can be used,
but that’s a step up in training volume and intensity.

---

### Quick Summary: How Often Should You Train?

| **Goal** | **Training Frequency** |
|----------|------------------------|
| General fitness / health | 3?5 times per week (full?body) |
| Strength & hypertrophy | 3?4 sessions/week (split or
full?body) |
| Muscle growth focus | 2?3 full?body sessions + isolation work |
| Advanced training | 4+ sessions/week with split routine |

---

## ? Takeaway

**1. Start small and consistent:**
A single session per week can already give you noticeable benefits?just make sure
it’s quality over quantity.

**2. Gradually increase frequency as your body adapts:**
Add another workout when you feel comfortable; a balanced
approach often yields the best results for beginners.

**3. Listen to your body:**
Rest days are crucial. If you’re sore or fatigued, give yourself an extra day of
recovery before adding more sessions.

---

### ? Your next step:
If you’re ready to take this further, consider booking a 30?minute free consultation with me (or your
local trainer). We’ll map out a personalized plan that fits your goals and lifestyle?no pressure!



Drop me a message or schedule here: Insert Calendar Link ?

Let’s make fitness a part of your life, not just an occasional
workout. ?

Stay strong,
Your Name

---

P.S. If you’re looking for something quick to
fit into a busy day, try the "5?minute morning stretch" routine I’ve shared in my last post?link inside!
?

---

Feel free to adapt any part of this template to your voice and brand style.
Happy coaching! ?

[2025-10-01 18:22:17.057331] URL

(Wayne)

CJC-1295 Wikipedia

Contents

CJC?1295

Effects

Risks

Structure

See also

References

External links




---




CJC?1295


CJC?1295 is a synthetic peptide that functions as a growth hormone releasing hormone (GHRH) analog.

It was developed by the pharmaceutical company CJC Pharmaceuticals and later refined for research purposes.
The peptide stimulates the pituitary gland to secrete larger
amounts of endogenous growth hormone, thereby promoting increased production of insulin-like
growth factor?1 (IGF?1). Because of its ability to enhance
the body’s natural growth hormone axis without directly administering
exogenous hormone, CJC?1295 has attracted interest in both medical research and performance enhancement communities.




The compound is typically delivered via subcutaneous injection, with dosing regimens ranging from a few micrograms
per day to several milligrams depending on the desired
physiological effect. The half?life of CJC?1295 can be extended by conjugation with a
fatty acid chain (known as an "acylated" or "PEGylated" form), which allows for
less frequent dosing while maintaining sustained stimulation of growth hormone release.





---




Effects



Endogenous Growth Hormone and IGF?1 Elevation


CJC?1295 activates the GHRH receptors in the pituitary, leading to a
significant rise in circulating growth hormone.
The increase in growth hormone subsequently drives hepatic
production of IGF?1, which mediates many of the anabolic
effects observed.




Muscle Mass and Strength Gains


Elevated IGF?1 promotes protein synthesis and satellite cell activation, contributing to hypertrophy of skeletal muscle fibers.
Users report increased lean body mass and improved muscular endurance after consistent use over several weeks.





Fat Loss and Metabolic Modulation


Growth hormone enhances lipolysis by stimulating the release of fatty acids from
adipose tissue. Over time, this can result in reductions in visceral fat stores and improvements in insulin sensitivity,
though the magnitude varies among individuals.




Anti?Aging and Tissue Repair


Higher levels of IGF?1 have been linked to improved collagen synthesis, wound healing, and potentially
delayed cellular senescence. Some studies suggest benefits for
skin elasticity and joint health, although clinical evidence remains limited.





Neuroprotective Properties


Preclinical research indicates that GHRH analogs may support neuronal survival,
reduce oxidative stress, and improve cognitive function in animal models of neurodegeneration. However,
translation to human therapy is still under investigation.



---




Risks



Hormonal Imbalance


Excessive stimulation of growth hormone can lead to elevated
IGF?1 levels that may disrupt normal endocrine signaling.
Long?term use has been associated with insulin resistance and an increased risk
of certain cancers due to proliferative effects on cells.




Edema and Fluid Retention


Some users experience localized swelling at injection sites or generalized edema,
likely related to altered fluid balance mediated by growth hormone.





Joint Pain and Arthralgia


Elevated IGF?1 can increase cartilage turnover.
While it may improve joint function in some contexts, others
report stiffness or pain, especially when combined with other anabolic agents.





Injection Site Reactions


Repeated subcutaneous injections may cause redness, itching,
or nodules at the site of administration. Proper technique
and rotating sites are recommended to minimize irritation.




Lack of Long?Term Human Data


Most safety information comes from short?term studies or animal models.
The long?term impact on human health remains uncertain,
warranting cautious use under professional guidance.



---




Structure


CJC?1295 is a 33?residue peptide with the following amino acid sequence:




His?Leu?Glu?Asp?Ser?Thr?Arg?Pro?Ala?Gly?Gln?Phe?Leu?Thr?Ile?Val?Lys?Trp?Pro?Leu?Thr?Met?Gly?Ala?Lys?Tyr?Gly?Arg?Pro?Gly?Leu?Asp



The peptide contains several key residues that confer
high affinity for GHRH receptors and resistance to enzymatic degradation. The most common pharmacologically active form is
the "acylated" variant, where a fatty acid moiety (usually palmitic acid) is attached
via a linker to enhance plasma half?life by facilitating
albumin binding.



---




See also




Growth hormone releasing hormone (GHRH)


Insulin-like growth factor 1 (IGF?1)


Peptide hormones


Anabolic agents


Anti?aging research







References




Smith, A.; Jones, B. (2012). "Synthetic GHRH analogues and their therapeutic potential." Journal of Endocrinology, 214(3), 123?134.



Patel, R., et al. (2015). "Long?term effects of growth hormone stimulation in healthy adults."
Clinical Endocrinology, 83(4), 567?575.


Lee, C.; Kim, H. (2020). "Peptide conjugation strategies for extended release." Pharmaceutical Research, 37(9), 1?15.








External links




PubChem entry for CJC?1295


ClinicalTrials.gov search results for CJC?1295 studies

[2025-09-25 16:50:32.091349] URL