Jay McGovern
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5-Week Sustanon Deca Bulking Cycle PDF
Week Sustanon Deca Bulking Cycle
The five‑week Sustanon/Deca bulking cycle is a popular protocol used by bodybuilders and athletes looking to maximize muscle growth while maintaining strength. The cycle typically involves the following schedule:
- **Weeks 1–3** – Daily Sustanon injections (50 mg) paired with weekly Deca‑tren (300 mg).
- **Week 4** – A "break" week where only low‑dose Sustanon (25 mg) is administered to give the body a brief respite while still supporting anabolic activity.
- **Week 5** – Final maintenance dose of Sustanon (50 mg), with no Deca‑tren, allowing for a smoother transition into post‑cycle therapy.
During this period athletes usually supplement with high‑protein nutrition, creatine monohydrate, and a structured resistance training program to maximize muscle gains.
The typical goal is a 10–15 % increase in lean body mass, accompanied by noticeable strength improvements of 5–20 lbs on major lifts such as the squat, bench press, and deadlift.
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### Post‑Cycle Therapy (PCT)
**Timing:** PCT begins **one week after** the last dose of Sustanon.
**Duration:** 4 weeks total.
**Drugs & Doses**
| Drug | Dose | Frequency |
|------|------|-----------|
| Clomiphene citrate (Clomid) | 50 mg | Twice daily |
| Letrozole (Arimidex) | 0.5 mg | Twice daily |
*Both drugs are started concurrently at the same time and taken for the full four weeks.
The goal is to stimulate endogenous LH/FSH production, restore testicular function, and prevent estrogen dominance.*
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## Daily Routine – Monday Through Friday
> **All medications are taken in the morning (08:00 h).**
> **Food schedule:** Breakfast at 07:30 h; lunch at 12:30 h; dinner at 19:00 h.
| Time | Action / Medication |
|------|---------------------|
| **06:45 h** | Wake up, drink a glass of water (250 ml). |
| **07:00 h** | Light stretch or yoga for 5 min. |
| **07:15 h** | Take the **full medication pack**:
• **Aspirin** (75 mg) + **Vitamin D3** (2000 IU)
• **Calcium** (1200 mg) + **Magnesium** (400 mg)
• **B‑complex** (50 mg) + **Omega‑3** (1000 mg)
Take with a small snack if you have any stomach discomfort. |
| **07:30 h** | Breakfast – include a protein source and a piece of fruit or oatmeal. |
| **10:00 h** | Light walk or stretching for 5–10 min to keep circulation moving. |
| **12:00 h** | Lunch – try a salad with mixed greens, lean protein (chicken, tofu), nuts or seeds, and olive‑oil vinaigrette. |
| **15:00 h** | Afternoon tea/coffee – add a slice of whole‑grain bread if you feel hungry. |
| **18:00 h** | Dinner – similar to lunch but lighter; include veggies and lean protein. |
| **20:30 h** | Light snack if needed (e.g., fruit or yogurt). |
| **22:00 h** | Wind‑down routine: dim lights, maybe read a book or listen to calm music. |
| **23:00 h** | Sleep. |
- Adjust meal times slightly earlier/later depending on your actual wake‑up time.
- Aim for 3 main meals + 2–3 snacks if you feel hungry; keep portions moderate (about the size of a fist per meal).
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## 4️⃣ Practical Tips & Reminders
| **Area** | **What to Do** | **Why It Helps** |
|----------|----------------|------------------|
| **Nutrition** | Keep a small notebook or use an app to log meals. Note how you feel after each one (energy, hunger). | Recognizes patterns; helps adjust portions and timing. |
| **Physical Activity** | Use the 30‑minute walk as your "exercise" slot; add light body‑weight stretches in the evening if you have time. | Consistent movement boosts mood & metabolism without extra effort. |
| **Sleep Hygiene** | Aim for a consistent bedtime (e.g., 10 pm) and wake‑up time. Turn off screens an hour before bed. | Improves sleep quality; more restorative rest supports daily energy. |
| **Stress Management** | Practice deep breathing or short meditation at least once during the day. | Lowers cortisol; can improve appetite regulation. |
| **Meal Planning** | Prep simple, balanced snacks (nuts, yogurt, fruit) for on‑the‑go situations. | Reduces reliance on processed options and helps control portions. |
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## 6. Monitoring Progress & Adjustments
- **Weekly Check‑In:**
- Weight: 1–2 lb changes per week are acceptable.
- Body measurements (waist, hips) or body fat % if available.
- **Nutrition Log:**
- Record food items for at least 3 consecutive days each month.
- Look for patterns of high‑calorie snacking or large portions.
- **Adjustments:**
- If weight loss stalls after ~4 weeks, consider reducing daily calories by another 200–300 kcal or increasing activity slightly (e.g., adding a brisk walk).
- If you experience excessive fatigue or hunger, add more protein or fiber to meals and snacks.
---
## 6. Practical Tips for Success
| Challenge | Strategy |
|-----------|----------|
| **Hunger between meals** | Keep healthy snacks on hand: nuts, Greek yogurt, baby carrots with hummus, a piece of fruit. |
| **Meal prep time** | Cook large batches (e.g., grilled chicken, roasted veggies) once a week and portion into containers. |
| **Eating out or social events** | Look for the healthiest options first; order salad with dressing on the side, choose grilled over fried items, share dishes. |
| **Staying motivated** | Track progress in a food diary or app; celebrate milestones (e.g., 2 weeks without skipping meals). |
| **Variations to avoid boredom** | Rotate protein sources (turkey, salmon), switch up herbs/spices, try new healthy recipes weekly. |
---
## 5️⃣ Practical Take‑Away Plan
1. **Morning** – Wake up → 10‑minute stretch or meditation → Breakfast (smoothie + oatmeal).
2. **Mid‑morning** – Snack (nuts & fruit) if hungry.
3. **Lunch** – Prepare a colorful salad with protein and healthy fats.
4. **Afternoon** – Quick walk or desk stretches every 60–90 min.
5. **Evening** – Light dinner; keep it balanced, avoid heavy carbs at night.
6. **Pre‑bed** – Herbal tea + brief relaxation exercise (deep breathing).
Use the **"30‑second rule"**: If you can do a task in 30 seconds or less (like washing veggies), do it right away to avoid procrastination.
---
### 4️⃣ Practical "Quick‑Start" Checklist
| ✅ | Task | Time Needed |
|---|------|-------------|
| 1. | Make bed before leaving the room | < 2 min |
| 2. | Pack work bag & lunch | < 5 min |
| 3. | Set phone to "Do Not Disturb" for first hour of work | < 1 min |
| 4. | Do a 5‑minute breathing exercise (or stretch) before starting | < 5 min |
| 5. | Review one task in the day’s agenda, set priority | < 3 min |
| 6. | After lunch, write down next top three tasks for afternoon | < 4 min |
> **Tip**: Put a sticky note on your phone or laptop that says "Start with ONE Task". When you open your work app, the first thing you see is this reminder to focus.
---
### 3️⃣ A Few Extra Practices That Might Help
| Practice | Why It Can Work |
|----------|-----------------|
| **Pomodoro** (25‑min focused work + 5‑min break) | Gives a sense of "time pressure" that can push you past hesitation. |
| **Micro‑tasks** – Break a task into the smallest possible piece (e.g., "Click ‘Submit’"). | The barrier to start is very low, making it easier to get moving. |
| **Accountability buddy** – Share your goals with someone who checks in. | Social pressure can be motivating. |
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## TL;DR
- **You’re likely dealing with mild procrastination/decision fatigue**, not a full-blown mental health crisis.
- **Try one or two simple strategies**: set a 5‑minute timer, break tasks into micro‑steps, use the "two‑minute rule," and give yourself a small reward afterward.
- If you notice symptoms of depression or anxiety (persistent sadness, loss of interest, trouble sleeping), consider speaking with a mental‑health professional.
Take that first small step—once it’s done, your brain often feels a surge of momentum. Good luck! ?
