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Beginners Anabolic Cycle


The Ultimate Quick‑Start Guide to a Calorie Deficit


You’ve decided you want to drop some weight and you’re ready to get the ball rolling—but where do you begin? A calorie deficit is the cornerstone of most successful weight‑loss journeys, yet the idea can feel overwhelming if you’ve never tracked your food or calculated anything. Below is a step‑by‑step playbook that will have you measuring calories, adjusting portions, and watching the pounds fall away—all in under 30 minutes a day.



> Pro tip – If you’re looking for precision, keep a small notebook (or a note on your phone) to jot down food items as soon as you eat them. The \"instant logging\" habit saves time later.



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1️⃣ Determine Your Baseline Calorie Needs



A. Calculate Basal Metabolic Rate (BMR)


Your BMR is the number of calories your body needs at rest. Use the Mifflin-St Jeor formula:




Gender Formula


Male 10 × weight(kg) + 6.25 × height(cm) – 5 × age(years) + 5


Female 10 × weight(kg) + 6.25 × height(cm) – 5 × age(years) – 161


> Example:

> 30‑year‑old male, 70 kg, 175 cm: BMR = 10×70 + 6.25×175 – 5×30 + 5 ≈ 1690 kcal/day




2. Apply Activity Factor (Total Daily Energy Expenditure)


Multiply the BMR by an activity multiplier that reflects your daily energy expenditure.




Activity Level Multiplier


Sedentary (little or no exercise) 1.2


Lightly active (light exercise/sports 1–3 days/week) 1.375


Moderately active (moderate exercise/sports 3–5 days/week) 1.55


Very active (hard exercise/sports 6–7 days/week) 1.725


Extra active (very hard daily training, or a physical job) 1.9


Example:

Sedentary male, 30 yrs, 70 kg →

TDEE = 70 kg × 25 kcal/kg × 1.2 ≈ 2100 kcal/day.




2. Apply the Activity Factor to Your Specific Exercise Regimen


If you are more active than \"sedentary\" but not as intense as \"very active,\" choose an intermediate factor (e.g., 1.4–1.6).

For a typical training program (3–5 sessi> Tip: If you want to stay lean while building muscle, aim for the higher end of the maintenance range (≈3100 kcal) and focus on a high-protein diet (≥2.2 g protein/kg body weight).



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3. Sample Macronutrient Distribution



Macro % of Total Calories Typical Calorie Range


Protein 30–35 % 1200–1400 kcal (~300–350 g)


Fat 25–30 % 900–1100 kcal (~100–122 g)


Carbohydrate 35–45 % 1050–1350 kcal (~262–338 g)


> Tip: Keep protein high and carbs moderate to support muscle recovery while staying lean.



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4. Practical Meal Planning



Example Daily Menu (≈4000 kcal)



Meal Foods (approx. calories)


Breakfast 3 eggs + 2 slices whole‑grain toast + 1 cup Greek yogurt with berries (1200 kcal)


Mid‑morning Snack Protein shake + banana + handful almonds (600 kcal)


Lunch Grilled chicken breast, quinoa, steamed broccoli, olive oil dressing (1000 kcal)


Afternoon Snack Cottage cheese with pineapple + whole‑grain crackers (500 kcal)


Dinner Salmon fillet, sweet potato mash, asparagus, butter (900 kcal)


Evening Snack Peanut butter on toast + dark chocolate (200 kcal)


> This is a sample plan. Adjust portions and foods based on personal preferences, dietary restrictions, and activity level.



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4. Training & Recovery Strategy



A. Periodized Strength Program (12‑Week Cycle)



Phase Weeks Focus Key Exercises


Hypertrophy 1–4 Volume → muscle growth Squat, Bench Press, Rows, Deadlift, Pull‑ups


Strength 5–8 Maximal force Low rep (3–6) squat, deadlift, bench, overhead press


Power / Speed 9–12 Explosive movement Power cleans, snatches, jump squats, box jumps






Progressive Overload: Increase load or reps each week.


Accessory work: Core stability, mobility drills.




3. Recovery Strategies



Strategy How to Implement


Sleep 7–9 h/night; consistent bedtime


Nutrition 1.8–2.2 g/kg protein; carb timing around workouts (pre & post)


Active recovery Light cardio, stretching, foam rolling


Hydration 3–4 L/day


Stress management Mindfulness, breathing exercises


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Practical Training Plan for the Next 4 Weeks



Day Workout Focus Key Exercises Sets × Reps Notes


Mon Strength – Upper Body Bench Press, Bent‑Over Row, Overhead Press, Pull‑Up (weighted) 5×5, 4×8 Keep rest 90–120 s.


Tue Conditioning + Core 20 min HIIT sprint intervals, Plank series, Russian twists – Aim for RPE 7–8.


Wed Strength – Lower Body Back Squat, Deadlift (or Romanian), Leg Press, Calf Raise 5×5, 4×6 Rest 2 min between sets.


Thu Active Recovery Light swim or bike 30 min, mobility work –


Fri Strength – Full Body Clean & Jerk (or power clean), Bench press, Pull‑ups, Farmer’s walk – Focus on form.


Sat Sport‑specific drill 45–60 min of sport drills + small games –


Sun Rest Full rest –






Volume & Intensity: Keep the total volume high (≈20–30 sets per week) but vary intensity: lower‑intensity, higher‑volume sessions in early weeks; progressively increase load while reducing reps as you approach a competition or testing day.


Recovery: 24–48 h between hard sessions for the same muscle group. Include active recovery (light jogging, mobility work) after each workout if needed.







4. Nutrition & Hydration



Goal Practical Steps


Fuel training Carbohydrates (~3–5 g/kg body weight) around workouts; protein (~1.6–2.0 g/kg) evenly distributed.


Recovery & muscle growth Aim for 15–20 % of total calories from protein (≈2 g/kg).


Hydration Minimum 3 L/day; increase to 4–5 L on training days and 1 L per hour during workouts.


Supplements Creatine monohydrate (5 g/day) + whey protein after sessions.


Recovery sleep Target 7–9 h/night, especially post‑intense sessions.


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Practical Daily / Weekly Routine



Time/Day Activity


Morning Light mobility or yoga for ~15 min (optional).


Mid‑day Strength block (4‑5 days/wk): 2–3 sets × 6–8 reps + progressive overload.


Evening Conditioning: 1–2 sessions of HIIT or moderate‑intensity cardio per week, plus a mobility / foam‑rolling session after each workout.


Rest days Active recovery (walking, stretching) and focus on sleep & nutrition.


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Practical Tips




Progressive overload: Increase weight by 2–5 lb every 1–2 weeks while maintaining form.


Superset or drop‑set after the main sets to hit muscle fatigue without adding extra time.


Use a timer for HIIT blocks (e.g., 30 s work / 15 s rest) to keep the workout efficient.


Keep a log of weights, reps, and how you feel; this helps track progress and spot overtraining.







Bottom Line


Your current routine is solid but can be tightened up.

A 3‑day split with compound lifts + short accessory work and a quick HIIT circuit will give you the most bang for your buck in a 90‑minute gym session, leading to steady strength gains without overtaxing your time or energy.




Give it a try next week and see how it feels—adjust as needed!

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