Hector Rooks
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The ULTIMATE Test Tren Dbol Cycle PDF Cooking, Food & Wine Lifestyle
## How I Would Treat a **30‑Year‑Old** Client
| Step | What I Do | Why It Matters at 30 |
|------|-----------|---------------------|
| **1️⃣ Initial Assessment** | • Body composition (DXA or bio‑impedance)
• Resting & active metabolic rate
• VO₂max, lactate threshold, sub‑maximal heart‑rate curves
• Strength (1RM bench/leg press), flexibility, core stability | At 30 the "peak" of cardiovascular and muscular capacity is approaching. We need a baseline to gauge how close they are to their physiological optimum. |
| **2️⃣ Energy & Macro Plan** | • Total daily energy expenditure + 300 kcal deficit (≈0.25 kg/‑week)
• Protein: 1.8–2.2 g/kg
• Carbs: 3–5 g/kg for training days, < 2 g/kg on recovery days
• Fats: 0.4–0.6 g/kg | This ratio maintains lean mass while creating a sustainable deficit. Protein is key to preventing muscle loss; carbs are timed around workouts to support performance and recovery. |
| **3️⃣ Micro‑Nutrient Focus** | • Iron (1,000–2,000 IU/d), Vitamin D (≥ 800 IU/d), Calcium (1,200–1,500 mg/d), B12 (> 400 µg/d) | Ensures optimal energy metabolism, bone health, and hemoglobin synthesis – all critical for a physically active individual. |
| **4️⃣ Training & Recovery** | • 3–5 sessions/week (strength + HIIT/cardio).
• Rest days or low‑intensity activity.
• Sleep ≥ 7 h/night.
• Periodic body composition checks to adjust macros. | Supports muscle growth, fat loss, and prevents overtraining. |
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### Bottom‑Line Recommendation
- **If you are a male, aged 30–50, with moderate to high training frequency (≥3 times/week) and prefer higher protein intake for performance/maintenance, choose the "Higher Protein" plan** – it will provide around 1 g/kg/day of protein while still keeping total calories low enough to promote fat loss.
- **If you are a female, older than 50, or have lower training frequency, the "Lower Protein" plan is sufficient** and may be more economical without compromising fat‑loss goals.
Both plans keep net carbs very low (≈3 g per day) and rely on high‑fat sources for satiety. Adjust the exact portion sizes within each macro to match your specific calorie deficit once you know your maintenance level. Good luck!
