Pct Nolvadex And Clomid: Understanding Their Role In Post-cycle Therapy Northwest ADHD Treatment Center
# Northwest ADHD Treatment Center – Post‑Steroid Care & Support
**Post‑Steroid Care (PCT) | ADHD Services | Comprehensive Treatment**
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## 1. Introduction to Post‑Steroid Care (PCT)
After a course of anabolic steroids or other performance‑enhancing drugs, the body requires specialized support to restore hormonal balance, mental health, and overall wellness. Our PCT program is designed for athletes, fitness enthusiasts, and community.srhtech.net anyone who has used steroids for any reason.
**Key goals:**
- **Restore endocrine function** – normalize testosterone, estrogen, cortisol, and thyroid hormones.
- **Prevent relapse** – address psychological triggers that lead to repeat drug use.
- **Improve mental health** – treat anxiety, depression, or mood swings often linked to steroid use.
- **Rebuild physical performance** – optimize recovery and muscle rebuilding.
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## 1. Hormonal Restoration
### 1.1 Testosterone Replacement
- **Medication options:**
- Transdermal patches (e.g., Androgel).
- Injectable testosterone cypionate or enanthate.
- **Monitoring:** Blood tests every 4–6 weeks to adjust dosage.
### 1.2 Estrogen & Progesterone Balance
- **If estrogen is high**: Consider aromatase inhibitors like anastrozole.
- **Progesterone supplementation** may help with mood and sleep regulation.
### 1.3 Thyroid Function
- Check TSH, FT4, and FT3 levels; treat hypothyroidism if present.
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## 5. Nutritional & Lifestyle Recommendations
| Area | Recommendation |
|------|----------------|
| **Caloric Intake** | Maintain a slight deficit (~250–500 kcal) for weight loss while ensuring protein ≥1.2 g/kg body weight per day. |
| **Macronutrient Distribution** | 40% carbs, 30% protein, 30% fats; adjust based on training load. |
| **Meal Timing** | Consume a protein-rich meal within 60 min post-workout; pre- and intra-workout snacks (e.g., banana + whey) to maintain energy. |
| **Hydration** | Minimum 3 L/day; increase during training. |
| **Supplements** | Whey isolate, creatine monohydrate 5 g/d (if not in the diet), beta-alanine 4 g/d (to mitigate fatigue). |
| **Recovery Modalities** | Post-workout foam rolling, active recovery days with light cardio or yoga; sleep hygiene to achieve ≥8 h/night. |
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### 6. Training Program
| Session | Focus | Exercises | Sets × Reps | RPE/Intensity | Rest |
|---------|-------|-----------|------------|---------------|------|
| **Day 1 – Upper Body Strength** | Maximal strength (lower % of 1RM) | • Bench Press
• Pendlay Row
• Overhead Press
• Weighted Pull‑Ups | 4–5 × 3–5 | RPE 8 | 2–3 min |
| **Day 2 – Lower Body Power** | Explosive strength (high % 1RM) | • Back Squat (70% 1RM, 4×3)
• Deadlift (80% 1RM, 3×3)
• Box Jumps (3×5) | RPE 8–9 | 2 min |
| **Day 3 – Upper Body Hypertrophy** | Moderate load, high volume | • Incline Bench Press (60% 1RM, 4×10)
• Bent‑over Rows (60%, 4×12)
• Lateral Raises (3×15) | RPE 7 | 90 s |
| **Day 4 – Lower Body Power** | Explosive lifts, low reps | • Squat (70% 1RM, 5×3)
• Deadlift (70%, 5×3)
• Box Jumps (5×5) | RPE 8 | 120 s |
- **Warm‑up:** 10 min light cardio + dynamic mobility.
- **Progression:** Increase load by ~2–4 kg every 1–2 weeks, or add an extra rep per set if you can’t hit the target weight.
- **Cool‑down:** Stretch major muscle groups for 5–10 min.
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## 3. How to Track Your Progress
| Metric | Why It Matters | Tracking Tips |
|--------|----------------|---------------|
| **Weight lifted** (in kg) per exercise | Direct measure of strength gains | Log in a notebook or app; use the first set you can’t do as "max" for that week |
| **Reps/sets completed** | Shows how many reps you’re actually performing vs. your goal | Record each set; note if you had to reduce due to fatigue |
| **Bodyweight** | Indicates overall fitness and potential muscle mass changes | Weigh weekly at the same time of day, before meals |
| **Circumference measurements** (waist, hips) | Helps track body composition | Measure monthly, after a few weeks of consistent training |
| **Subjective fatigue level** (1-10 scale) | Captures how hard you’re pushing yourself | Rate after each workout; helps adjust intensity |
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## 3. Weekly Training Plan
Below is a sample four‑week cycle. Feel free to swap days or change the order, but keep at least two rest days and try to train each muscle group twice per week.
| Day | Focus | Example Exercise | Sets × Reps |
|-----|-------|-------------------|-------------|
| **Mon** | Upper Body – Push (Chest, Shoulders, Triceps) | Bench Press | 4×6–8 |
| | | Overhead Press | 3×6–8 |
| | | Dips (weighted if possible) | 3×8–10 |
| **Tue** | Lower Body – Quad Focus | Back Squat | 4×5–7 |
| | | Walking Lunges | 3×12 each leg |
| | | Leg Press | 3×10–12 |
| **Wed** | Rest / Light Mobility (Foam Rolling, Stretching) |
| **Thu** | Upper Body – Pull Focus | Deadlift | 3×5–6 |
| | | Weighted Chin-Ups | 4×6–8 |
| | | Barbell Rows | 4×8–10 |
| **Fri** | Lower Body – Posterior Chain | Romanian Deadlift | 4×6–8 |
| | | Glute Bridges / Hip Thrusts | 3×12–15 |
| | | Leg Press (Hip-dominant) | 3×10–12 |
| **Sat** | Optional Light Activity or Rest |
| **Sun** | Rest and Recovery |
### Program Notes
- **Warm‑up:** 5–10 min of light cardio + dynamic mobility drills.
- **Progression:** Increase weight by ~2–4 kg each week if all reps can be completed with good form; otherwise, add one more rep set or use a different accessory movement.
- **Reps & Sets:** For the main lifts (hip‑dominant squats/presses) 3–5 sets of 6–8 reps. For hip‑abductor accessory work 2–4 sets of 12–15 reps.
- **Rest intervals:** 90–120 s between main lift sets; 45–60 s for abductor accessory sets.
### Sample Weekly Schedule
| Day | Exercise (Hip‑Abductor Focus) | Sets × Reps |
|-----|------------------------------|-------------|
| Mon | Hip‑Dominant Squat or Hip‑Press | 4 × 6–8 |
| Tue | Rest / Light Mobility Work | — |
| Wed | Side‑Lying Hip Abduction | 3 × 12–15 |
| Thu | Rest / Core Stability (planks, bird dog) | — |
| Fri | Lateral Band Walks or Hip‑Abducting Step | 4 × 12–15 |
| Sat | Rest / Optional Active Recovery | — |
| Sun | Walking/Hiking (if desired) | — |
*Adjust repetitions to maintain proper form. If fatigue or pain occurs, reduce load or skip that exercise for the day.*
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## 6. Practical Tips for a Comfortable Walk
1. **Choose Even Terrain**
* Use well‑graded paths or boardwalks rather than uneven trails.
* Avoid steep ascents/descents whenever possible; if you must climb, walk slowly and use handrails where available.
2. **Wear Proper Footwear**
* A supportive hiking boot with good traction (not just a running shoe).
* Consider orthotic inserts if you have foot pronation or arch issues.
3. **Use Walking Poles**
* Provides extra stability, transfers some load off the knees, and can help maintain rhythm.
4. **Stay Hydrated & Take Breaks**
* Dehydration can worsen fatigue and joint pain.
* Regular rests prevent overuse injuries.
5. **Plan Your Route**
* Avoid steep inclines or rough terrain if possible; choose flatter paths.
* If you need to climb, use switchbacks rather than direct ascents.
6. **Mindful Movement & Posture**
* Keep shoulders relaxed, core engaged, and stride length moderate.
* Overstriding can increase impact on joints.
7. **Post-Activity Recovery**
* Gentle stretching or foam rolling after walking reduces stiffness.
* Apply heat to sore muscles and consider NSAIDs if pain is significant.
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## Bottom‑Line Takeaway
Walking is a safe, low‑impact way to stay active, but the "one‑size‑fits‑all" rule doesn’t apply. The best walking routine balances frequency, intensity, duration, and recovery based on your goals, health status, and lifestyle. Start with manageable steps—e.g., 3–5 short walks per week—and gradually increase either the number of walks or their length/pace while listening to your body. Regular breaks from prolonged sitting, varied terrain, and a focus on form will help prevent injury. By tailoring the variables that matter most to you (how often, how hard, how long, and when to rest), you’ll keep moving safely toward a fitter, healthier self.
