Sur

Beginners Anabolic Cycle

Personalised "Optimisation" Blueprint (July 2024)

For a healthy 30‑year‑old male, 5’10", 160 lb, no chronic disease.



> ⚠️ DISCLAIMER – This guide is educational only. It does not replace professional medical advice. Always discuss any plan with your GP or a qualified clinician before making changes.



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1️⃣ Baseline Snapshot (Pre‑Optimisation)



Parameter Current Value Target/Reference


Height 5 ft 10 in —


Weight 160 lb (72.6 kg) BMI ≈ 24.3 (healthy)


Waist ~34 in The above values are typical healthy ranges. Individual targets may vary.



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2. Baseline "Fitness" Profile




Cardiovascular


- VO₂ max: ~45–50 ml·kg⁻¹·min⁻¹ (excellent).

- Heart rate recovery: > 12 beats/min in the first minute after cessation of exercise.






Muscular Strength & Endurance


- 1‑RM bench press ≈ 110–120 % of body weight.

- 1‑RM squat ≈ 140–150 % of body weight.

- 3‑RM deadlift ≈ 180–200 % of body weight.





Flexibility


- Full range of motion in major joints; e.g., hamstring stretch to the point of slight discomfort, thoracic spine rotation > 60° each side.



Body Composition


- Body fat percentage ≤ 12 %.

- Lean body mass ≥ 90 % of total body weight.





Recovery Metrics


- Resting heart rate (RHR)