Melissa Shapiro
|Підписники
Про Власника ПрофІлю
Anabolic Steroids: Uses, Abuse, And Side Effects
## Overview of How Nutrition Can Support Women With Polycystic Ovary Syndrome (PCOS)
Polycystic ovary syndrome is a common endocrine disorder that affects metabolism, hormone balance, and fertility. While there’s no single "PCOS diet," many women find that targeted nutritional strategies can help:
| Goal | What It Means for Nutrition | Practical Tips |
|------|-----------------------------|---------------|
| **Improve insulin sensitivity** | Many PCOS patients have insulin resistance. Lowering blood‑glucose spikes helps regulate hormones and weight. | • Choose whole grains, legumes, non‑starchy veggies.
• Pair carbs with protein or healthy fats (e.g., avocado, nuts).
• Aim for a consistent carb amount each meal. |
| **Maintain stable energy** | Fluctuating blood sugar can cause fatigue or irritability. | • Small, frequent meals (4–5) if you feel energy dips.
• Include protein at every bite (e.g., Greek yogurt, eggs). |
| **Support hormonal balance** | Adequate omega‑3s and antioxidants help the body produce estrogen and progesterone in balanced amounts. | • Fatty fish (salmon, sardines), chia seeds, flaxseeds.
• Colorful veggies: spinach, kale, bell peppers, berries. |
| **Promote a healthy gut** | The microbiome influences hormone metabolism. | • Probiotic foods: kefir, sauerkraut, kimchi.
• Prebiotic fiber: onions, garlic, asparagus. |
---
## 3️⃣ Sample Meal Plan (≈ 2 500 kcal)
> **Goal:** 30 % protein, 40 % carbs, 30 % fat – a balanced macro split that supports lean muscle while maintaining energy for high‑intensity training.
| Time | Meal | Foods & Portion | Approx. Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|-----------------|------------------|-------------|-----------|---------|
| 6 am | **Breakfast** | • 4 egg whites + 2 whole eggs (scrambled)
• 1 cup oatmeal with 1 Tbsp peanut butter & berries
• Black coffee | 520 | 38 | 55 | 21 |
| 9 am | **Snack** | • Greek yogurt (200 g) + honey (1 Tbsp)
• 30 g almonds | 310 | 22 | 28 | 18 |
| 12 pm | **Lunch** | • Grilled chicken breast (150 g)
• Brown rice (½ cup cooked)
• Steamed broccoli
• Olive oil drizzle (1 Tbsp) | 560 | 48 | 62 | 20 |
| 3 pm | **Snack** | • Protein shake (30 g whey + water)
• Banana | 240 | 25 | 30 | 2 |
| 6 pm | **Dinner** | • Baked salmon (200 g)
• Sweet potato mash
• Mixed salad with vinaigrette | 630 | 55 | 45 | 18 |
**Total Daily Intake:**
- Calories: ~3,120 kcal
- Protein: ~245 g (~31% of calories)
- Carbohydrates: ~260 g (~33% of calories)
- Fat: ~110 g (~32% of calories)
These macros align with a moderate‑calorie surplus (≈250–350 kcal above maintenance), sufficient for lean mass accrual while limiting fat gain.
---
### 4. Training Program Overview
| Week | Focus | Volume (sets × reps) | Intensity | Key Exercises |
|------|-------|----------------------|-----------|---------------|
| 1–2 | Foundation, Hypertrophy | 3 × 10–12 per exercise | 60–70 % 1RM | Bench press, Squat, Row, Overhead Press |
| 3–4 | Strength Phase | 4 × 6–8 | 70–80 % | Pause squat, Close‑grip bench, Pendlay row |
| 5–6 | Power & Explosive | 3 × 4–6 | 75–85 % | Clean & press, Box jump, Sled push |
| 7–8 | Peak Conditioning | 2 × 8–10 | 65–75 % + conditioning circuits | Kettlebell swings, Battle ropes |
*Rest: 90–120 s between sets for strength; 60 s for power. Warm‑up with dynamic mobility and light sets.*
### 3. Nutrition – "Fueling the Beast"
| Goal | Daily Targets (Approx.) |
|------|------------------------|
| Calories | ~2,400–2,600 kcal per day |
| Protein | 1.6 g/kg → 64 g/day |
| Fat | 30–35% of calories → 80 g/day |
| Carbohydrate | Remaining calories (~260 g) |
- **Meal Timing**: 3‑4 balanced meals + pre/post‑workout snack (protein + carbs).
- **Hydration**: 2.5–3 L water per day; more if training >1 h.
- **Supplements**: Whey protein, creatine monohydrate (5 g/day), vitamin D if deficient.
---
## 6️⃣ Sample Weekly Plan
| Day | Focus | Warm‑up | Main Workout | Cool‑down |
|-----|-------|---------|--------------|-----------|
| Mon | **Upper‑Body Strength** | 10 min rowing, dynamic stretches | Bench press (4×8), Pull‑ups (3×max), Shoulder press (3×10) | Stretch arms, foam roll |
| Tue | **Core & Mobility** | Pilates mat warm‑up | Plank variations, Russian twists, Cat‑Cow flow | Gentle yoga stretch |
| Wed | **Lower‑Body Strength** | 5 min bike, leg swings | Squats (4×8), Lunges (3×10 each), Calf raises (4×15) | Hamstring foam roll |
| Thu | **Active Recovery** | Light walk or swim | Mobility drills: hip circles, ankle mobility | Stretch hips |
| Fri | **Full‑Body Circuit** | Jump rope 2 min | Kettlebell swings, push‑ups, mountain climbers (3 rounds) | Cool‑down stretch |
| Sat | **Flexibility & Core** | Pilates core routine | Side planks, reverse crunches, bird‑dog | Deep stretch |
| Sun | **Rest Day** | - | - | - |
**Key Points:**
- Warm up 5–10 min (dynamic stretches or light cardio) before each workout.
- Cool down and stretch after each session to aid recovery.
- Progression can be achieved by increasing reps, sets, or adding weight.
---
## 4. Managing Blood Sugar During Exercise
| Situation | What to Do | Why |
|-----------|------------|-----|
| **Starting a workout** | Check finger‑stick glucose if you have not eaten in >3 h or your level is <100 mg/dL (5.6 mmol/L). | Prevent hypoglycemia during activity. |
| **If glucose <70 mg/dL (3.9 mmol/L)** | Consume 15–20 g fast‑acting carbs (e.g., juice, glucose tablets). Recheck in 15 min; repeat if still low. | Quickly raises blood sugar. |
| **During prolonged exercise (>1 h)** | Take a carbohydrate snack every 30–60 min if fasting >2 h or level <100 mg/dL. |
| **After finishing** | Check glucose 1–2 h later; if it’s below baseline, add a small carb snack to prevent delayed hypoglycemia. |
---
## 3. Sample Daily Schedule
> *Feel free to adjust the timing of meals and snacks based on your own work schedule, travel plans, or personal routine.*
| Time | Activity | Meal / Snack | Notes |
|------|----------|--------------|-------|
| **6:30 am** | Wake‑up | Water + small glass (250 ml) | Start hydration. |
| **7:00 am** | Breakfast | 1 cup oatmeal (plain), topped with ½ banana, a handful of walnuts, and a splash of skim milk. Add 2 tsp honey if desired. | Aim for ~350 kcal. |
| **8:30 am** | Mid‑morning break | 1 small apple + 10 almonds | Low glycemic load. |
| **12:00 pm** | Lunch | Mixed salad (spinach, carrots, cucumber) topped with grilled chicken breast (100 g), ¼ cup chickpeas, and a drizzle of olive oil & vinegar dressing. Serve with whole‑grain bread slice. | ~500–600 kcal. |
| **3:00 pm** | Afternoon snack | Low‑fat Greek yogurt (120 g) + a handful berries + drizzle honey if desired | Protein + antioxidants. |
| **6:30 pm** | Dinner | Steamed broccoli + sautéed tofu (100 g) with ginger‑soy sauce, served over ½ cup cooked quinoa. | ~400–500 kcal. |
*Total daily energy ≈ 1800–1900 kcal.*
*Adjust portion sizes or add a small piece of fruit if additional calories are needed.*
---
## 5. Practical Tips for Success
| **Area** | **Tip** |
|----------|---------|
| **Meal Prep** | Cook grains in bulk (e.g., rice, quinoa) and store in airtight containers. Use frozen veggies to keep prep time short. |
| **Snack Choices** | Keep ready‑to‑eat options like nuts, seeds, hummus, yogurt, or sliced fruit on hand to avoid impulse buys. |
| **Shopping List** | Stick to the perimeter of the grocery store (produce, dairy, bakery) for fresh foods; avoid aisles with processed items. |
| **Portion Control** | Use measuring cups or a food scale during initial meals to get a sense of appropriate serving sizes. |
| **Hydration** | Carry a water bottle and set reminders if you tend to forget drinking water. |
---
## 4. Sample Weekly Meal Plan
Below is an example of how the principles above can be translated into a week‑long schedule. Feel free to swap out items that don’t suit your taste or dietary restrictions.
| Day | Breakfast (≈300–400 kcal) | Lunch (≈500–600 kcal) | Snack (≈150–200 kcal) | Dinner (≈500–600 kcal) |
|-----|---------------------------|-----------------------|------------------------|------------------------|
| **Mon** | Greek yogurt + honey + almonds + berries | Grilled chicken breast + quinoa + roasted veggies | Apple + 10 walnuts | Baked salmon + sweet potato mash + steamed broccoli |
| **Tue** | Oatmeal (oats, skim milk) + sliced banana + cinnamon | Tuna salad wrap (whole‑wheat tortilla, mixed greens, olive oil vinaigrette) | Carrot sticks + hummus | Stir‑fry tofu + brown rice + assorted peppers |
| **Wed** | Smoothie: spinach, frozen mango, protein powder, almond milk | Lentil soup + side of whole‑grain bread | Pear + 12 almonds | Turkey meatballs + spaghetti squash + marinara sauce |
| **Thu** | Whole‑grain toast + avocado mash + boiled egg | Quinoa bowl (quinoa, black beans, corn, cilantro lime) | Orange slices + walnuts | Baked salmon + steamed broccoli + quinoa |
| **Fri** | Oatmeal with berries and a drizzle of honey | Chickpea salad wrap | Banana + cashews | Shrimp stir‑fry with brown rice |
*All portions can be adjusted to individual caloric needs (e.g., 250–400 kcal per meal).*
---
### How this Plan Meets the Goals
| Goal | How the Plan Helps |
|------|--------------------|
| **Healthy weight maintenance** | Balanced macronutrients, moderate portion sizes (~1500‑1800 kcal/day for many adults), high fiber & protein to reduce hunger. |
| **Sustainability** | No restrictive diets; uses familiar foods and simple preparation steps that can fit into busy schedules. |
| **Time‑efficient** | Meal prep ideas (batch cooking, sheet‑pan dinners) keep daily cooking time under 30 min for most meals. |
| **Enjoyable & flexible** | Offers a variety of flavors and textures; can be adapted to personal preferences or dietary restrictions (e.g., vegetarian, gluten‑free). |
---
### Practical Tips
1. **Batch Cook:** Roast a tray of mixed vegetables + protein on Sunday; use leftovers for salads, wraps, or quick stir‑fries.
2. **Use Time‑Saving Tools:** Slow cooker/instant pot to make stews in the morning and return to work with a hot meal ready.
3. **Keep Staples Handy:** Whole grains (quinoa, brown rice), canned beans, frozen veggies, and pre‑cut greens reduce prep time.
4. **Seasoning Packs:** Store small jars of mixed herbs/spices so you can sprinkle on any dish without extra chopping.
---
**Bottom line:** A balanced diet with moderate protein is key for muscle maintenance during weight loss. Pair it with a few simple, nutrient‑dense meals that fit into your schedule, and you'll stay satisfied while shedding pounds. Good luck!
