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Performance Engineering by Bhaben Deori
Namo Narayana Gogana
42 Years · Principal Engineer
Mesocycle 1 — Foundation · Start: 18 May 2026
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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
⏱ 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
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
💊 Supplements with this meal
Omega-3 (EPA+DHA ≥95%)4g
Zinc Bisglycinate50mg
Vitamin C500mg
Vitamin B12 Methylcobalamin ⚠ sublingual1000mcg
Vitamin D3 + K2 ⚠ CRITICAL5000IU + 200mcg
Probiotic (multi-strain)50B CFU
Kyolic Garlic Extract600mg
Plant Phytosterols1200mg
Citrus Bergamot500mg
🚶 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
💊 Supplements with this meal
Berberine500mg
Magnesium Glycinate200mg
Niacin250mg
🚶 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
💊 Supplements with this meal
Berberine (second dose)500mg
Probiotic1 cap
PHGG Sunfiber1g
Kyolic Garlic Extract600mg
Plant Phytosterols1200mg
Citrus Bergamot500mg
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.
💊 Pre-bed — Sleep Stack
L-Glutamine10g
Glycine3g
Magnesium Threonate1000mg
Magnesium Glycinate500mg
L-Theanine200mg
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 — 30 min
Steady-state 125–130 bpm. Walk, cycle, incline treadmill. Skip on leg days.
Immediately after: Psyllium Husk 10g + Creatine 5g in water.
☕ 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)
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Progress history
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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.
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