🔒
Performance Engineering by Bhaben Deori
Namo Narayana Gogana
42 Years · Principal Engineer
Mesocycle 1 — Foundation · Start: 18 May 2026
Forgot your code? WhatsApp Me
Performance Engineering by Bhaben Deori
Namo Narayana Gogana
42 Years · Principal Engineer
Start: 18 May 2026 · Pre-Diabetic — High Cholesterol Protocol Active
Short Term Goal — MC1 Foundation
Lose body fat · Fix insulin resistance · Improve Cholesterol & ApoB markers · Build training foundation · Improve Vit D & HDL
Long Term Goal — 16 Weeks
83kg → 70kg with visible abs · Reverse pre-diabetic & High Risk Cardiac markers · Strong, lean & energetic
MC1 Duration
7 weeks
Phase
Foundation · Fat Loss
Deload
Week 7
Current Weight
83 kg
Target Weight
70 kg
Target Calories
2000 kcal
16-Week Program Structure
MC1 · Now
Foundation
Weeks 1–4
MC2
Strength
Weeks 5–8
MC3
SST
Weeks 9–12
MC4
Deload
Weeks 13–16
Weekly split — 4 days/week · Day1 · Day2 · Rest · Day3 · Day4 · Active Rest · Rest
Volume progression
Key rules
Eating window10:30 AM – 8:30 PM (10 hrs)
Fasting window8:30 PM – 10:30 AM (14 hrs)
Target calories2,000 kcal/day
Food weightsCooked (oats = dry)
No AM cardioOn leg days
No caffeineBefore 90 min of waking (before 7:00 AM)
Intra + post-workout nutritionTraining days only
Creatine at bed (extra 10g)Rest days only
Water cutoff45 min before sleep
Daily water intake4–5 litres per day
SaltNormal — do not restrict
Post-meal walk10 min after every main meal — non-negotiable
Vit D deficiency protocol5000 IU D3 + K2 daily — critical
⚠ Calf injury (left calf muscle spasms) — no heavy standing calf raises. Seated calf raises only, light-to-moderate load, stop if pain occurs.
⏱ Time-Restricted Eating — 14:10 Protocol
Fast 14 hrs · Eat within a 10-hr window
Eating Window
10:30 AM – 8:30 PM
Fasting Window
8:30 PM – 10:30 AM
Wake 5:30 AM → Fasted cardio + breathwork + mobility → Leave 6:15 AM → Work 7:30 AM → First food 10:30 AM → Meals until post-workout → Last food 8:30 PM → Fast begins → 10:30 AM next day
⚠ HbA1c 6.1% — pre-diabetic. Eat in order: Vegetables first → Protein second → Carbs last. This sequence blunts glucose spike by 30–40%. Non-negotiable at every meal.
Training day · 5 meals + 2 snacks · ~2000 kcal
Protein
175g
Carbs
175g
Fats
55g
Total
~2000 kcal
Rest day · 5 meals + 2 snacks · ~1700 kcal
Protein
180g
Carbs
120g
Fats
55g
Total
~1700 kcal
Upon waking — 5:30 AM (empty stomach, fasted)
Hold glass with both hands. Manifest: "I am free from cholesterol and insulin resistance."
Warm Lemon Water (1 lemon) 300ml
L-Glutamine
Prozis · prozis.com
10g
PHGG Sunfiber
Tomorrow's Nutrition · Amazon
1g
Post Workout / Cardio — immediately after every session (all days)
Psyllium Husk 10g
Creatine Monohydrate
Prozis · prozis.com
5g
Complete morning protocol then leave for Abu Dhabi. First food at 10:30 AM. 5 hrs fasted + active — powerful for fat loss and insulin sensitivity.
Meal 1 — Break-Fast
10:30 AM · First food of the day · At work · Veg → Protein → Carbs
~450 kcal · P42 C42 F14
Whole Eggs3 eggs
Egg Whites2 whites
Oats (dry) + cinnamon50g
Blueberries80g
Whey Protein30g
Greek Yoghurt (0% fat)150g
Oats (dry) + cinnamon50g
Raspberries80g
Whole Eggs3 eggs
Whole wheat chapati1 medium
Dal / Lentils80g cooked
Cucumber slices80g
💊 With Meal 1: Vitamin D3+K2 5000IU · Omega-3 4g · Zinc Bisglycinate 50mg · Vitamin C 500mg · Berberine 500mg · Probiotic
🚶 10 min walk after meal
Snack 1
12:30 PM · High protein · Easy to eat at desk
~200 kcal · P28 C10 F5
Greek Yoghurt (0% fat)150g
Blueberries60g
Hard Boiled Eggs3 eggs
Cucumber slices80g
Cottage Cheese (low fat)150g
Walnuts15g
Meal 2 — Lunch
3:00 PM · Meal prepped from home · Veg → Protein → Carbs
~500 kcal · P48 C45 F13
Broccoli + Spinach eat first120g
Chicken Breast eat second180g cooked
Basmati Rice eat last100g cooked
Dal / Lentils60g cooked
Olive Oil5ml
Mixed Vegetables eat first120g
Salmon eat second · omega-3150g cooked
Quinoa eat last · lower GI80g cooked
Dal60g cooked
Sabzi (no cream) eat first120g
Turkey / Chicken keema160g cooked
Chapati (whole wheat)1 medium
Dal thick70g cooked
Bell Peppers + Zucchini eat first120g
White Fish (Tilapia / Cod)180g cooked
Sweet Potato eat last120g cooked
💊 With Meal 2: Berberine 500mg · Magnesium Glycinate 200mg
🚶 10 min walk after meal
Snack 2 — Afternoon
5:30 PM · High protein · Low carb · Bridge between lunch and pre-gym meal
~200 kcal · P25 C8 F5
Whey Isolate25g in water
Greek Yoghurt (0% fat)100g
Hard Boiled Eggs2 eggs
Greek Yoghurt (0% fat)100g
Cottage Cheese (low fat)150g
Cucumber80g
🍽 Next: Meal 3 at 6:45 PM — eat before heading to gym
Meal 3 — Pre-Workout Dinner
6:45–7:15 PM · Eat BEFORE training · Veg → Protein → Carbs · Finish before gym
~500 kcal · P45 C45 F14
Sabzi (no cream) eat first150g
Chicken (breast/thighs, skin off)180g cooked
Basmati Rice eat last100g cooked
Dal70g cooked
Greens / Salad eat first150g
Salmon170g cooked
Sweet Potato eat last130g cooked
Dal70g cooked
Vegetables (no cream)150g
Turkey mince keema180g cooked
Chapati (whole wheat) eat last1–2 medium
Salad (olive oil + lemon)150g
Grilled white fish200g cooked
Quinoa eat last90g cooked
💊 Before leaving for gym: Berberine 500mg · Probiotic 1 cap
Post-Training Shake — Last intake of the day
Immediately after gym · ~8:30 PM · Then straight to wind-down
~150 kcal · P30 C3 F2
Whey Isolate30g
L-Glutamine10g
Creatine Monohydrate5g
L-Leucine3g
Watermin 500ml · drink as needed
🌙 Eating window closes: 8:30 PM
Shake is done. Fast begins. Dim lights, wind-down, sleep stack, bed by 10:30 PM. No food until 10:30 AM tomorrow.
⚠ Vitamin D 14.7 ng/mL — Severely Deficient · HbA1c 6.1% Pre-Diabetic · High Cholesterol Protocol Active. Retest all markers in 8 weeks.
Upon waking — 5:30 AM (empty stomach, fasted)
Hold glass with both hands. Manifest: "I am free from cholesterol and insulin resistance."
Warm Lemon Water (1 lemon)
300ml
L-Glutamine
Prozis · prozis.com
10g
PHGG Sunfiber
Tomorrow's Nutrition · Amazon
1g
Post Workout / Cardio — immediately after every session (all days)
Psyllium Husk 10g
Creatine Monohydrate
Prozis · prozis.com
5g
Meal 1 — 10:30 AM (Break-Fast)
Omega-3 (EPA+DHA ≥95% purity)
Sports Research · Amazon (4 tabs)
4g EPA+DHA
Zinc Bisglycinate
Thorne / Pure Encapsulations / NOW Foods
50mg
Vitamin C 500mg
Vitamin B12 (Methylcobalamin) ⚠ Deficient
Sublingual tablet — hold under tongue 30 sec · Jarrow / Solgar / NOW Foods
1000 mcg
Vitamin D3 + K2 ⚠ CRITICAL
Sports Research · Amazon
5000 IU + 200 mcg
Probiotic (multi-strain)
Seed / Garden of Life / Culturelle Pro Strength
50B CFU
Meal 2 — 1:30 PM (Lunch)
Berberine
Thorne / Pure Encapsulations
500mg
Magnesium Glycinate
Pure Encapsulations / Thorne
200mg
Post-training shake — training days only
Whey Isolate30g
L-Glutamine10g
Creatine Monohydrate5g
L-Leucine3g
After Dinner
Berberine (second dose)
Thorne / Pure Encapsulations
500mg
Probiotic (if not taken at Meal 1)
Seed / Garden of Life / Culturelle
1 capsule
PHGG Sunfiber — gut lining support, prebiotic fibre
Tomorrow's Nutrition · Amazon
1g
Cholesterol Protocol — High Cholesterol Intervention
Added for LDL/ApoB/Triglyceride reduction · taken with meals
Kyolic Garlic Extract
600mg with Meal 1 · 600mg with Meal 2 or Dinner
1200mg/day split
Plant Phytosterols
1200mg with Meal 1 · 1200mg with Dinner · take with food — blocks cholesterol absorption
2400mg/day split
Niacin (Flush-free / Nicotinic acid)
250mg with Meal 1 · 250mg with Dinner · raises HDL, lowers Triglycerides
500mg/day split
Citrus Bergamot
500mg with Meal 1 · 500mg with Dinner · reduces LDL & ApoB, improves HDL
1000mg/day split
Pre-bed — Sleep Stack
L-Glutamine (overnight gut repair)
Prozis · prozis.com
10g
Glycine
NOW Foods / Thorne
3g
Magnesium Threonate
Life Extension CogniMag / NOW Foods
1000mg
Magnesium Glycinate
Pure Encapsulations / Thorne
500mg
L-Theanine
Jarrow / NOW Foods
200mg
Creatine rest days only 10g
Morning — Every Day (5:30 AM)
💧
Hydration — upon waking 5:30 AM
300ml warm lemon water (1 lemon) + L-Glutamine 10g + PHGG Sunfiber 1g — all mixed together in one glass.
Hold glass with both hands. Say out loud:
"I am free from cholesterol and insulin resistance."

Then after cardio: Psyllium Husk 10g in a second glass of water (300ml) + Creatine 5g.
🌬️
Breathwork — 10 min
4-4-4-4 box breathing. Inhale 4 · Hold 4 · Exhale 4 · Hold 4. Eyes covered, nasal breathing. Trains the airway.
Music: youtu.be/uOuIgTSyVIk
🏃
Cardio — 15 min
Steady-state 125–130 bpm. Walk, cycle, incline treadmill. Skip on leg days.
Immediately after: Psyllium Husk 10g + Creatine 5g in water.
🧘
Hip & Calf Mobility — 10 min · Choose any 3 (bedroom, no equipment)
Choose any 3 each morning — rotate to keep it fresh.
90/90 Hip Switch
Both knees at 90°, rotate hips side to side. 2 min
Deep Squat Hold
Feet shoulder-width, toes out, squat low. 60 sec
Standing Calf Stretch
Against wall, heel flat, lean in. Feel left calf lengthen. 60 sec each side
Seated Ankle Circles
Seated, slow circles with foot. Both directions, both ankles. 2 min total
Kneeling Hip Flexor Stretch
Half-kneeling, push hips forward, squeeze back glute. 45 sec each side
Pigeon Pose
Shin across, extend back leg, sink hips down. 60 sec each side
☕ No caffeine before 7:00 AM (90 min after 5:30 AM wake). Leave by 6:15 AM — complete protocol first.
💧 Target 4–5 litres water daily. Finish all water 45 min before bed. Salt: normal — do not restrict.
Post-Meal Walks — Every Day, Every Meal
🚶
10 min walk after every main meal — non-negotiable
After Break-Fast (10:30 AM) · After Lunch (1:30 PM) · After Dinner (8:00–8:30 PM)

Why: HbA1c 6.1% — pre-diabetic. Post-meal walking lowers blood glucose by 15–25% and improves insulin sensitivity. This is your most powerful non-supplement intervention.

If workload is heavy: corridor walk 5 min, or treadmill pad at desk (1–2 km/h) — either counts. No excuses.
Pre-bed
💡
Dim lights by 9:30 PM
No screens for final 30 min. Current screen cutoff 9:30 PM — maintain this.
💧
Water cutoff by 9:45 PM
Finish all water 45 min before 10:30 PM bedtime. Reduces night waking.
🌬️
Breathwork — 10 min (eyes covered, in bed)
4-4-4-4 box breathing. Nasal only. Trains the airway, improves sleep quality.
Music: youtu.be/uOuIgTSyVIk
💊
Sleep Stack — 30 min before 10:30 PM bedtime
L-Glutamine
10g · overnight gut repair
Glycine
3g
Magnesium Threonate
1000mg
Magnesium Glycinate
500mg
L-Theanine
200mg
Creatine
10g · rest days only
Weekly check-in
Log your weekly check-in
Week
Date
Weight (kg)
Waist (cm)
Progress photo (optional)
Trends
No data yet — log your first week above.
Photo comparison
No photos yet.
Progress history
No entries yet.
Blood drawn: 17 May 2026 · Aster Gardens Medical Centre & Life Medical Centre, Dubai
Multiple red flags — full protocol in place. Re-test key markers in 8 weeks.
Summary — What needs immediate attention
🔴 Red Flags
Vitamin D: 14.7 ng/mL — Severely Deficient
LDL: 147–152 mg/dL — High
HDL: 34–37 mg/dL — Low
Triglycerides: 153–190 mg/dL — Elevated
HbA1c: 6.1% — Pre-Diabetic
Fasting Glucose: 106–112 mg/dL — High
Uric Acid: 8.3 mg/dL — High
Prolactin: 17.3 ng/mL — Slightly High
ApoB: 125 mg/dL — Borderline High
Fasting Insulin: 24.4 uIU/mL — Upper limit
Vitamin B12: 184 pg/mL — Very Low (Deficient)
✅ Normal / Positive
TSH: 0.79–1.4 mIU/L — Thyroid healthy
Free T3: 3.69 pg/mL — Optimal
Free T4: 0.94 ng/dL — Normal
AST: 20.9–22.9 U/L — Optimal
ALT: 26.5–27.0 U/L — Normal
eGFR: 108 mL/min — Excellent kidney function
Creatinine: 0.78–0.8 mg/dL — Optimal
Testosterone: 399 ng/dL — Low-normal (work to improve)
PSA: 0.7 ng/mL — Normal
Rheumatoid Factor: 5.3 IU/mL — Normal
CBC: All within range
Calcium: 9.1 mg/dL — Normal
What the plan addresses — marker by marker
🔥 Metabolic — Insulin Resistance
Fasting Insulin
24.4 uIU/mL · Upper limit (<25)
24.4 Normal — Watch
HbA1c
6.1% — Pre-diabetic threshold is 5.7%. Protocol: Berberine 3×500mg/day + post-meal walks
6.1% Pre-Diabetic
Fasting Blood Sugar
106–112 mg/dL — above optimal. Veg first + post-meal walks will lower this significantly
106–112 Elevated
💜 Cardiovascular
ApoB
125 mg/dL — borderline high. Optimal <80. Fat loss + Omega-3 will drive this down
125 Borderline High
Triglycerides
153–190 mg/dL — elevated. Protocol: Omega-3 4g/day + low sugar + fat loss. Target <100
153–190 Elevated
HDL Cholesterol
34–37 mg/dL — LOW. Target >50. Exercise + Omega-3 + fat loss will raise HDL over 16 weeks
34–37 Low
LDL Cholesterol
147–152 mg/dL — borderline high. Optimal <100. Protocol: Omega-3 + fibre + fat loss
147–152 Borderline High
Lp(a)
50.1 nmol/L — low risk (<75). Good. Largely genetic — monitor annually
50.1 Low Risk ✓
🔵 Thyroid
TSH
0.79–1.4 mIU/L — optimal range 1.0–2.0. Thyroid function is healthy
0.79–1.4 Optimal ✓
Free T3
3.69 pg/mL — optimal range 3.0–4.0. Excellent
3.69 Optimal ✓
Free T4
0.94 ng/dL — normal range 0.8–1.8. Thyroid healthy
0.94 Normal ✓
🟢 Hormonal
Total Testosterone
399 ng/dL — normal but low-end. Optimal 600–900. Fat loss + sleep + Zinc protocol will raise this
399 Low-Normal
Prolactin
17.3 ng/mL — slightly above range (4.04–15.2). Often stress-related. Monitor. Reduce stress, improve sleep
17.3 Slightly High
Estradiol
23.9 pg/mL — normal for healthy males (11.3–43.2). Fine
23.9 Normal ✓
🟡 Nutritional
Vitamin D (25-OH)
14.7 ng/mL — SEVERELY DEFICIENT. Medical priority. 5000 IU D3 daily. Retest in 8 weeks. Target 50–70
14.7 🚨 Deficient
Vitamin B12
184 pg/mL — below optimal (<200 = deficient). Supplement: Methylcobalamin 1000mcg sublingual daily. Target >500
184 Deficient
🫀 Liver
ALT (SGPT)
26.5–27.0 U/L — normal (<45). Acceptable but above optimal <25. Monitor
27 Normal
AST (SGOT)
20.9–22.9 U/L — optimal (<25). Excellent liver health
21–23 Optimal ✓
GGT
30.7–32.4 U/L — normal (<50). Slightly above optimal <30. Monitor
30–32 Normal
Alkaline Phosphatase
129–133 U/L — slightly above range (53–128). Mild elevation. Not alarming. Monitor with retest
129–133 Mildly High
🫘 Kidney
eGFR
108 mL/min — excellent. Kidneys filtering well
108 Optimal ✓
Creatinine
0.78–0.8 mg/dL — optimal range. Excellent
0.78–0.8 Optimal ✓
BUN
11.12 mg/dL — optimal range 10–18. Good
11.1 Optimal ✓
Uric Acid
8.3 mg/dL — HIGH (normal <7.0). Gout risk. Reduce fructose, purine-rich foods. Stay hydrated. Monitor
8.3 High
🩸 Haematology
Haemoglobin
14.2–14.7 g/dL — normal range. Good oxygen-carrying capacity
14.2–14.7 Normal ✓
Mean Platelet Volume
11.1 fL — slightly above range (7.6–10.8). Can indicate mild inflammation. Omega-3 + fat loss will help
11.1 Mildly High
🔑 Additional
PSA
0.7 ng/mL — well within range for age (<2.5). Prostate health excellent
0.7 Normal ✓
Rheumatoid Factor
5.3 IU/mL — normal (<14). No autoimmune concern
5.3 Normal ✓
Cortisol (AM)
10.1 ug/dL — normal AM range (6.02–18.4). Not elevated. Good
10.1 Normal ✓
Re-test priorities — 8 weeks from now
🔴 Vitamin D (25-OH)Target: 50–70 ng/mL
🔴 HbA1c + Fasting GlucoseTarget: HbA1c <5.6%
🔴 Lipid panel (Trig, HDL, LDL, ApoB)Target: HDL >45, Trig <120
🔴 Vitamin B12Target: >400 pg/mL
🟡 Uric AcidTarget: <6.5 mg/dL
🟡 Testosterone + ProlactinTrack improvement
💊 Methylcobalamin B12 1000mcg sublingual is in your Meal 1 supplement stack. Hold tablet under tongue for 30 seconds — sublingual absorption bypasses gut, much better than swallowing.
WhatsApp Me