About

Dianabol Cycle: Maximizing Gains Safely With Effective Strategies

### Quick‑Start Guide to **Loading and Using a Protein Supplement**

| What you need | Why it matters |
|---------------|----------------|
| **Protein powder** (whey, casein, plant‑based) | Provides the amino acids your body can’t get from food alone. |
| **A shaker or blender** | Ensures the mix is smooth and easy to drink. |
| **Water or milk** | Dilutes the powder and adds calories/flavor if desired. |

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## 1. How Much Protein Do You Need?

| Goal | Daily Protein Intake (per kg body weight) |
|------|-------------------------------------------|
| **General fitness / maintenance** | 1.0–1.2 g/kg |
| **Muscle gain / strength training** | 1.4–2.0 g/kg |
| **Weight loss with muscle preservation** | 1.6–2.2 g/kg |

*Example:*
A 75‑kg athlete wanting to build muscle would target ~105–150 g of protein per day.

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## 2. Splitting Protein Across Meals

- **3–4 meals + 1–2 snacks** (≈0.5–0.8 g/kg per meal)
- Aim for *30–40 g* of high‑quality protein per main meal to maximize muscle protein synthesis.
- Include a protein source in every snack if you have >4 meals.

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## 3. Protein Quality: The Digestible Indispensable Amino Acid Score (DIAAS)

| Food | DIAAS (%) |
|------|-----------|
| Whey protein isolate | ~98–105 |
| Egg white | ~90–95 |
| Lean beef | ~85–92 |
| Soy protein isolate | ~80–88 |
| Milk | ~70–78 |
| Peanuts | ~60–70 |
| White rice | ~55–65 |

**Interpretation**

- DIAAS ≥ 100 % → *Excellent* protein source (all essential amino acids are adequately available after digestion).
- 75 % ≤ DIAAS