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G of Dianabol per Day



The use of anabolic steroids, particularly Dianabol (methandrostenol> Note: These figures assume typical portions; actual values vary with cuts, brands, and cooking methods.



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3. The Science Behind Protein for Muscle Growth



Factor What the Research Says


Total Daily Intake 1.6–2.2 g/kg body weight is most consistently linked to improved muscle hypertrophy in resistance‑trained adults.


Protein Timing (Post‑Workout Window) Consuming ~0.25–0.3 g/kg protein within 30 min–2 h after training enhances muscle protein synthesis, but the effect plateaus if total daily intake is adequate.


Distribution Splitting protein into 4–5 meals (~20–30 g each) optimizes muscle anabolism compared to a few large servings.


Protein Quality (Leucine Content) Foods with high leucine per gram (e.g., whey, beef, eggs) trigger greater synthesis than low‑leucine foods at equivalent protein amounts.


Caloric Surplus A 250–500 kcal surplus supports muscle growth; deficits hinder it regardless of protein level.


Resistance Training Load Progressive overload (increasing weight or reps) is essential to create micro‑damage that stimulates repair and hypertrophy.


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3. What is the Minimum Amount of Protein Required?



General Guidelines



Population Recommended Intake (g/day)


Sedentary Adults 0.8 g · kg⁻¹ (≈ 46–56 g for a 70‑kg person)


Active Individuals (moderate exercise) 1.0–1.2 g · kg⁻¹


Resistance‑Trained Adults 1.4–2.0 g · kg⁻¹


Elite Athletes / Bodybuilders 1.8–2.5 g · kg⁻¹


> Bottom line: The minimum protein intake that supports muscle maintenance for a resistance‑trained adult is about 1.4 g/kg (~98 g/day for a 70‑kg athlete). Anything below this threshold increases the risk of losing lean tissue.



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2️⃣ How Much Protein Do You Really Need? (Protein "Gap" Analysis)


Let’s run through an example to illustrate how you can calculate your protein gap:




Step Calculati