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Anabolic Steroids: Uses, Abuse, And Side Effects

**A Quick Guide to Steroids: What They Are, How People Use Them, and Why You Should Think Twice**

---

### 1. What Is a "Steroid"?

In everyday conversation a *steroid* usually refers to an **anabolic–androgenic steroid (AAS)**—a synthetic hormone that mimics the body’s natural testosterone. These chemicals are produced in labs and can be taken orally, injected, or absorbed through the skin.

- **Anabolic** – "building" muscle mass
- **Androgenic** – "male‑characteristic" effects such as deepening of voice, facial hair growth

So when you hear a trainer say *"take some steroids,"* they are talking about boosting muscle growth and strength beyond what normal training can achieve.

---

### 1. What do they do?

| Effect | How it helps a bodybuilder |
|--------|----------------------------|
| **Increases protein synthesis** | More protein means bigger, stronger muscles. |
| **Raises testosterone levels** | Testosterone is the key hormone for muscle growth and recovery. |
| **Reduces protein breakdown** | Keeps muscle intact even during intense workouts. |
| **Improves nitrogen balance** | Muscle cells hold more nitrogen → bigger fibers. |

---

### 2. Are they worth it?

| Pros | Cons |
|------|------|
| • Rapid strength & size gains (often >10% in a few weeks). | • Can cause side‑effects: acne, hair loss, mood swings. |
| • Shorter training time to see results. | • May lead to long‑term hormonal imbalance. |
| • Useful for athletes needing quick recovery. | • Legal restrictions in sports & workplaces. |

**Bottom line:** For most people, especially those new to fitness, the **natural route** (consistent diet + progressive overload) is safer and more sustainable.

---

### 3. What’s a realistic plan?
- **Goal:** Gain ~0.5–1 lb of muscle per month (~2–4 lb in 6 months).
- **Macros:**
- Protein: 0.8–1.0 g/kg body weight (≈100–120 g for a 70‑kg person).
- Carbs & fats adjusted to hit ~3000 kcal/day.
- **Exercise:**
- **Resistance training** 3–4× per week, focusing on compound lifts (squat, deadlift, bench press).
- **Progressive overload**: add small increments of weight each session.
- **Recovery:** Sleep ≥7‑8 h/night, manage stress.

---

## 5. How to Get the Most Out of a Gym Membership

| Category | Practical Tips |
|----------|----------------|
| **Scheduling** | Book training sessions in advance; treat them like work meetings. |
| **Coach/Trainer** | If you’re new, hire a personal trainer for 2–3 sessions to learn proper form and set a baseline program. |
| **Progress Tracking** | Keep a simple log (paper or app) of weight lifted, reps, and body‑weight changes weekly. |
| **Nutrition** | Use the same calorie plan as above; consider meal prep services or grocery lists that fit your macro targets. |
| **Recovery** | Prioritize sleep; use foam rollers or massages after workouts to reduce soreness. |
| **Accountability** | Share progress with a friend, join online communities, or schedule regular check‑ins with your trainer. |

---

## 5️⃣ Quick Reference Summary

| Item | Recommendation |
|------|----------------|
| **Target Weight** | 69 kg (current 73 kg) |
| **Calorie Intake** | ~2 100 kcal/day |
| **Macros** | 140 g protein, 80 g fat, 200 g carbs |
| **Workout Focus** | Compound lifts + HIIT, 4–5 sessions/week |
| **Recovery** | 7–8 h sleep, adequate hydration, active rest days |
| **Progression** | Increase weight by ~2.5–5 kg every 3–4 weeks; adjust calories if plateau |

### ? Sample Weekly Plan

| Day | Workout | Sets × Reps | Notes |
|-----|---------|-------------|-------|
| Mon | Squat + Bench Press | 4×6/8 | Add 2.5 kg each week |
| Tue | HIIT + Core | 20 min | 30‑sec work, 15‑sec rest |
| Wed | Rest or Light Activity (walk) | — | Focus on mobility |
| Thu | Deadlift + Overhead Press | 4×6/8 | Increase weight gradually |
| Fri | Pull‑ups / Rows | 3×max | Add weighted vest if needed |
| Sat | Long Walk / Cycling | 60 min | Keep heart rate moderate |
| Sun | Rest | — | Full recovery |

- **Progressive Overload**: Aim to add about 2.5–5 kg (5–10 lb) per week on major lifts if you’re a beginner; more advanced lifters may increase by ~1.25–2.5 kg (2.5–5 lb).
- **Reps & Sets**: For hypertrophy, keep sets at 3–4 and reps at 8–12 for most exercises. Use heavier weights with fewer reps (6–8) for compound lifts like squats or deadlifts.

---

## 3. How Many Calories to Eat? (Total Daily Energy Expenditure – TDEE)

### Step‑1: Calculate Basal Metabolic Rate (BMR)

A common method is the Mifflin‑St Jeor equation:

- **Men**
`BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5`

- **Women**
`BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161`

*Example:*
A 28‑year‑old woman, 170 cm tall, 60 kg:

```
BMR = (10×60)+(6.25×170)-(5×28)-161
= 600 + 1062.5 - 140 - 161
≈ 1361 kcal/day
```

### Step 2: Apply Activity Factor

Multiply BMR by an activity multiplier that reflects your daily routine.

| 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 a week) | 1.725 |
| Extra active (very hard daily exercise or manual labor) | 1.9 |

**Example**

- Baseline: 2000 kcal/day
- Activity level: Moderately active → multiply by 1.55

Total energy requirement ≈ 2000 × 1.55 = **3100 kcal/day**.

---

## 3. How to Use This in Your App

| Step | What the user does | What you show them |
|------|--------------------|---------------------|
| **Input** | User enters weight, height, age, sex, and selects activity level (or answers a few quick questions that map to an activity multiplier). | A progress bar or slider for each field. |
| **Calculation** | 1. Compute BMR with Mifflin‑St Jeor.
2. Multiply by chosen activity factor. | Show the final calorie target. |
| **Output** | Display a daily calorie goal, maybe with "You need X calories per day." | Optionally give suggestions for macronutrient splits (e.g., 50% carbs). |

### Example Implementation

```swift
func dailyCalorieGoal(height: Double, weight: Double,
age: Int, sex: String,
activityLevel: String) -> Double
// 1. BMR calculation
var bmr: Double = 0
if sex.lowercased() == "male"
bmr = 10 * weight + 6.25 * height - 5 * Double(age) + 5
else // female
bmr = 10 * weight + 6.25 * height - 5 * Double(age) - 161

// 2. Activity factor mapping
let activityFactor: String: Double =
"sedentary": 1.2,
"lightly active": 1.375,
"moderately active": 1.55,
"very active": 1.725,
"extra active": 1.9

// Default to sedentary if not found
let factor = activityFactoractivity ?? 1.2

return bmr * factor

// Example usage:
let weight = 70.0 // kg
let height = 175.0 // cm
let age = 30 // years
let gender = "male"
let activityLevel = "moderately active"

let dailyCalorieNeeds = calculateDailyCalories(weight: weight, height: height, age: age, gender: gender, activityLevel: activityLevel)
print("Estimated daily calorie needs: \(dailyCalorieNeeds) kcal")
```

### How It Works

- **Basal Metabolic Rate (BMR)** is calculated using the Harris-Benedict equation. This gives a baseline estimate of how many calories your body uses at rest.
- The BMR is adjusted by an **activity factor** based on how active you are:
- Sedentary: minimal exercise or work
- Lightly active: light exercise/sports 1–3 days/week
- Moderately active: moderate exercise/sports 3–5 days/week
- Very active: hard exercise/sports 6–7 days a week, plus a physically demanding job

The final number is an estimate of how many calories you need to consume each day to maintain your current weight. Adjust this baseline if you want to gain or lose weight (add or subtract calories accordingly).

### ? How the Algorithm Works: A Quick Overview

Our calorie calculation algorithm is based on a straightforward, easy-to-understand formula that takes into account several key factors:

- **Your gender**
- **Your age**
- **Your height**
- **Your weight**
- **Your daily activity level**

#### ? Key Details
The algorithm uses the following steps:

1. **Calculate Basal Metabolic Rate (BMR)**: This is an estimate of how many calories your body needs at rest.
2. **Adjust for Activity Level**: BMR is multiplied by a factor that reflects how active you are each day.

This method is both simple and effective, providing reliable results without the need for overly complex calculations.

---

### ? How It Works

- **Step 1**: Determine your Basal Metabolic Rate (BMR).
- **Step 2**: Adjust BMR based on your activity level.
- **Result**: A daily calorie requirement tailored to your lifestyle and health goals.

---

### ? What Makes Our Calculator Unique?

We’ve designed a tool that’s both user-friendly and scientifically grounded, ensuring accurate results for anyone—from fitness enthusiasts to those simply looking to maintain their current weight. Here are the key features:

- **Simple Input**: Enter your basic details (age, sex, height, weight) in seconds.
- **Dynamic Output**: Get instant daily calorie needs and track progress with minimal effort.

---

### ? Who Can Benefit?

This calculator is for anyone looking to:
- Maintain current weight
- Lose or gain weight safely

---

## ? How It Works

| Step | Input | Formula | Example |
|------|-------|---------|--------|
| 1 | Age, Sex, Height, Weight | Mifflin-St Jeor | For a 30‑year‑old male, 175 cm tall and 70 kg: |
| 2 | BMR calculation | (10 × weight) + (6.25 × height) – (5 × age) + 5 | = 1675 kcal/day |

---

### ? Key Takeaways

- Use Mifflin‑St Jeor for accurate BMR.
- Adjust caloric intake based on activity level.

---

**Need more help?**
Feel free to ask!
https://cuwip.ucsd.edu/members/hockeypaul2/activity/2029281/

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