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Performance Engineering by Bhaben Deori
Debasish Goswami
50 Years · General Fitness
Mesocycle 1 — Foundation · Start: 25 May 2026
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Performance Engineering by Bhaben Deori
Debasish Goswami
50 Years · General Fitness · Home Gym
Start: 25 May 2026 · HbA1c 6.7% · Triglycerides 227 · hsCRP 2.92 · Homocysteine 32.38 — Full Protocol Active
Short Term Goal — MC1 Foundation
Get fitter · Lose body fat · Improve metabolic health · Lower HbA1c further · Lower BP + Triglycerides · Build training foundation
Long Term Goal — 16 Weeks
Lean, healthy lifestyle — strong and energetic · Reverse pre-diabetic markers · 84kg → 74kg · Off medication where possible
⚠ Medical protocol active: High BP — breathe every rep, no Valsalva. HbA1c 6.7% — carbs around training only, veg-first every meal. hsCRP 2.92 — anti-inflammatory nutrition + Omega-3 4g/day. Equipment: Dumbbells + Cables + Resistance bands · No barbell.
🏃 Cardio rule: 20 min steady-state (110–120 bpm) post-workout on all days EXCEPT Legs day (Day 3). Max 130 bpm — breathe through every set. On Day 4 Active Rest & Day 7 Full Rest: no cardio, mobility only.
Weekly Split
Day 1
Push
Day 2
Pull
Day 3
Legs
Day 4
Active Rest
Day 5
Push 2
Day 6
Pull 2
Day 7
Full Rest
+ 20min cardio
+ 20min cardio
No cardio
Mobility only
+ 20min cardio
+ 20min cardio
Mobility only
Week-by-week progression
Select Training Day
⏱ 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 6:15 AM → Breathwork + mobility at home → Leave 6:45 → Work 7:30 AM → First food 10:30 AM → Meals through the day → Hip mobility before gym → Gym 6–8 PM → Last food 8:30 PM → Fast begins → 10:30 AM next day
⚠ Pre-Diabetic. Eat in order: Vegetables first → Protein second → Carbs last. This sequence blunts glucose spike by 30–40%. Non-negotiable at every meal. No sugar, no fruit juice, no refined carbs.
🚭 Cigarettes (10/day) + Alcohol (whisky 120ml/day) severely worsen cholesterol, BP, insulin resistance, sleep quality, and fat loss. These must be reduced immediately — even halving will dramatically improve markers within 6 weeks.
Meal 1 — Break-Fast
10:30 AM · First food · At work · Veg → Protein → Carbs
Whole Eggs3 eggs
Egg Whites3 whites
Oats (dry) + cinnamon + flaxseed45g dry
Berries (blueberry/raspberry)60g
Greek Yoghurt (0% fat)200g
Whey Isolate25g in water
Chia seeds10g
Blueberries80g
Whole Eggs scrambled3 eggs
Chicken breast (cooked)100g
Whole wheat toast1 slice
Cucumber + tomato100g
💊 Supplements with this meal
Omega-3 (EPA+DHA ≥95%)4g (4 caps)
Vitamin D3 + K25000 IU + 200mcg
Vitamin B12 Methylcobalamin 🚨 Homocysteine 32.381000mcg sublingual
Methylfolate 🚨 Homocysteine400mcg
Zinc Bisglycinate50mg
Vitamin C500mg
Probiotic (multi-strain)50B CFU · 1 cap
🚶 10 min walk after this meal — mandatory for blood glucose
Snack 1
12:30 PM · High protein · Low carb · Desk snack
Greek Yoghurt (0% fat)150g
Cucumber slices80g
Hard Boiled Eggs3 eggs
Cucumber80g
Whey Isolate25g in 300ml water
Greek Yoghurt (0% fat)100g
💊 Supplements with Snack 1
PHGG Sunfiber gut lining + prebiotic fibre1g
Kyolic Garlic Extract600mg
Plant Phytosterols1200mg
Niacin (Flush-free)250mg
Citrus Bergamot500mg
🚶 If possible — short 10 min walk after snack
Meal 2 — Lunch
3:00 PM · Canteen or brought from home · Veg → Protein → Carbs
Sabzi (no cream) eat first120g
Chicken thighs (skin off, cooked) eat second160g
Basmati rice eat last90g cooked
Dal (lentils)60g cooked
Mixed sabzi eat first120g
Fish (any — grilled/steamed) eat second170g
Chapati whole wheat eat last1 medium
Dal60g cooked
Greens + salad eat first100g
Eggs (scrambled/boiled) eat second4 eggs
Sweet potato eat last120g cooked
Sabzi eat first120g
Chicken breast eat second180g cooked
Basmati rice eat last90g cooked
Curd / Raita (0% fat)80g
💊 Supplements with this meal
Berberine dose 1 of 2500mg
Magnesium Glycinate200mg
🚶 10 min walk after lunch — most important post-meal walk of the day
Pre-Gym Snack
5:30 PM · Before heading to gym · High protein · Low fat
Whey Isolate25g in water
Apple (small) or berries1 small / 60g
Greek Yoghurt (0% fat)150g
Apple1 medium
Hard boiled eggs2 eggs
Dates2 medium
🏋️ Gym 6:00 PM — eat snack 30–45 min before training
Post-Training Shake
8:00 PM · Immediately after gym
Whey Isolate30g in 400ml water
L-Glutamine10g
Creatine Monohydrate5g
L-Leucine3g
🌙 Eating window closes 8:30 PM — dinner must be quick after this
Dinner — Last Meal of Day
8:30 PM · Last food before fast · Light carbs · Domestic helper cooks
Sabzi (no cream, light salt) eat first150g
Fish (grilled/steamed) eat second150g cooked
Dal (thick) eat last60g cooked
Salad (lemon + olive oil) eat first150g
Chicken thighs (skin off) eat second160g cooked
Egg whites2 whites
Sabzi eat first120g
Eggs (scrambled light oil) eat second3 eggs
Chapati (1 small, whole wheat)1 small
💊 Supplements with dinner
Berberine dose 2 of 2500mg
Omega-3 (second dose)2g (2 caps)
Probiotic (if not taken at Meal 1)1 cap
PHGG Sunfiber1g
Kyolic Garlic Extract600mg
Plant Phytosterols1200mg
Niacin (Flush-free)250mg
Citrus Bergamot500mg
🚶 10 min walk after dinner · Eating window now CLOSED — no food until 10:30 AM
💊 Pre-Bed Sleep Stack — ~11:30 PM
L-Glutamine overnight gut repair10g
Glycine3g
Magnesium Threonate1000mg
Magnesium Glycinate500mg
L-Theanine200mg
Creatine Monohydrate training days only · rest days: 10g5g
Psyllium Husk in 400ml water — drink immediately10g
Morning — Every Day
💧
Hydration — Upon Waking (6:15 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."
🫁
Breathwork — 10 min · 4-4-4 Box Breathing
4 sec inhale → 4 sec hold → 4 sec exhale → 4 sec hold. Eyes covered. Reduces cortisol, lowers BP, improves HRV. Do this before leaving home at 6:45 AM. Music: YouTube Breathwork Track

Then take: Psyllium Husk 10g in a second glass of water (300ml) + Creatine 5g (training days).
⚠ No caffeine before 90 min of waking (not before 7:45 AM) · First coffee at work is OK · 2 cups max per day · No coffee after 2 PM
Post-Meal Walks — Every Day
💧
Daily Water Target
2–3 litres / day
Finish all water 45 min before bed · Sip consistently through the day
10–15 min walk after every main meal — the single most powerful tool for blood glucose control
Post-break-fast walk (10:30 AM)10 min · corridor or building
Post-lunch walk (3 PM)10 min · most important of the day
Post-dinner walk (8:30 PM)10 min · already doing this ✓
When very busy: treadmill pad at desk 1–2 km/h for 10 min. Even standing at the desk for 15 min post-meal is better than sitting.
Pre-Bed — Every Night
🌙
Wind Down — Start 11:00 PM
Dim all lights 1 hour before target bed time (12:30 AM). No screens 30 min before bed. Critical for melatonin production and cortisol clearance — especially important with high BP.
🫁
Breathwork — 10 min · Eyes Covered
Same 4-4-4 box breathing. Eyes covered with sleep mask. Lowers resting heart rate and prepares the nervous system for deep sleep. Music: YouTube Breathwork Track
💧
Water Cutoff — 45 min Before Sleep
Finish all water 45 min before bed. Goal: 3 litres total by this point. Prevents sleep disruption from bathroom trips.
💊
Sleep Stack
L-Glutamine 10g · Glycine 3g · Magnesium Threonate 1000mg · Magnesium Glycinate 500mg · L-Theanine 200mg · Psyllium Husk 10g (in 400ml water). Training days: Creatine 5g. Rest days: Creatine 10g.
Weekly Grocery List
Based on 7-day meal plan (4 training + 3 rest days).
Quantities based on your 7-day meal plan. Adjust for meals eaten at canteen.
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.
Progress history
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🧪 Blood Report — Healthians Life Maximiser Plus
Sample collected: 23 May 2026 · Booking ID: 18352506305 · Re-test key markers in 8 weeks
7
Red Flags
4
Watch
26+
Normal ✓
🔴 Needs Immediate Action
HbA1c: 6.7% — Diabetic range
Fasting Glucose: 130.8 mg/dL — High
Fasting Insulin: 18.27 µIU/mL — High
Triglycerides: 227.6 mg/dL — Very High
HDL: 38.4 mg/dL — Low
hsCRP: 2.92 mg/L — High (inflam.)
Homocysteine: 32.38 µmol/L — Very High
Lipase: 98 U/L — High (pancreas)
✅ Positives
Vitamin D: 52.36 — Optimal ✓
TSH: 1.05 — Optimal ✓
Free T3: 3.42 — Optimal ✓
Testosterone: 261 ng/dL — Normal
Zinc: 102 µg/dL — Good ✓
Kidney (eGFR): 75.95 — OK
PSA: 0.34 — Normal ✓
Ferritin: 297.4 — Normal ✓
What the plan addresses — marker by marker
🔥 Metabolic — Insulin Resistance & Glucose
HbA1c
6.7% — ADA diabetic range (≥6.5%). Optimal <5.3%. Protocol: Berberine 3×500mg + post-meal walks + TRE 14:10 + veg-first meal order. Target <5.7% in 16 weeks.
6.7%Diabetic
Fasting Blood Glucose
130.8 mg/dL — Impaired fasting glucose (prediabetes: 100–126; diabetic: ≥126). Elevated. Veg-first + TRE + Berberine will lower this significantly.
130.8High
Fasting Insulin
18.27 µIU/mL — Upper range (lab normal <23; optimal <5). Significant insulin resistance. HOMA-IR ≈ 5.9 (severe IR; optimal <1.5). Protocol: TRE + Berberine + resistance training.
18.27High IR
💜 Cardiovascular & Lipids
Triglycerides
227.6 mg/dL — High (optimal <100). Driven by insulin resistance + alcohol + refined carbs. Protocol: Fat loss + Omega-3 4g/day + no alcohol + TRE. Target <150 in 8 weeks.
227.6Very High
HDL Cholesterol
38.4 mg/dL — Low (optimal >50). Low HDL + high TG = metabolic syndrome pattern. Exercise + Omega-3 + fat loss will raise HDL over 16 weeks.
38.4Low
LDL Cholesterol
85.7 mg/dL — Optimal range (<100). Good. Watch closely with fat loss — can improve further.
85.7Optimal ✓
Total Cholesterol
145.1 mg/dL — Desirable (<200). Good overall cholesterol level.
145.1Good ✓
ApoB
87 mg/dL — Borderline (optimal <80; lab normal <174). Acceptable but improve with fat loss + Omega-3.
87Watch
ApoA1
106 mg/dL — Normal (79–169). Cardioprotective protein — will rise with exercise and fat loss.
106Normal ✓
🔥 Inflammation
hsCRP (High Sensitivity CRP)
2.92 mg/L — High (optimal <1.0; lab normal <1.0). Elevated cardiovascular inflammation risk. Protocol: Fat loss + Omega-3 4g + reduce alcohol + anti-inflammatory diet. Target <1.0 in 12 weeks.
2.92High
CRP Quantitative
3.17 mg/L — Elevated (optimal <1.0; lab normal <5). Consistent with hsCRP — ongoing low-grade inflammation.
3.17Elevated
Homocysteine
32.38 µmol/L — VERY HIGH (optimal <9; lab normal 3.7–13.9). Major cardiovascular risk marker. Driven by B12 deficiency + alcohol. Protocol: B12 Methylcobalamin 1000mcg/day + Folate + reduce alcohol. URGENT.
32.38Very High
ESR
4 mm/hr — Optimal (0–10). Low inflammation marker — good.
4Optimal ✓
🔵 Thyroid
TSH Ultra-Sensitive
1.05 µIU/mL — Optimal (1.0–2.0). Excellent thyroid function.
1.05Optimal ✓
Free T3
3.42 pg/mL — Optimal (3.0–4.2). Active thyroid hormone — excellent.
3.42Optimal ✓
Free T4
1.66 ng/dL — Normal (0.89–1.76). Thyroid function healthy.
1.66Normal ✓
🟡 Hormonal
Total Testosterone
260.95 ng/dL — Low-normal for age 50 (normal 175–781; optimal 400–700). Fat loss, resistance training and sleep improvement will raise this naturally. Re-test at 8 weeks.
261Low-Normal
Free Testosterone
15.90 pg/mL — Normal (9.57–40.6). Low SHBG (12.4) means more free testosterone available — good sign.
15.90Normal ✓
SHBG
12.4 nmol/L — Low-normal (10–57). Low SHBG is actually beneficial here as more testosterone remains free/active.
12.4Watch
Cortisol (AM)
15.62 µg/dL — Normal (morning 6.7–22.6). Acceptable. Breathwork + sleep improvement will optimise cortisol rhythm.
15.62Normal ✓
Prolactin
11.7 ng/mL — Normal (2.64–13.13). Good.
11.7Normal ✓
🟢 Vitamins & Nutrients
Vitamin D 25-OH
52.36 ng/mL — Optimal range (50–70). Excellent — this is a significant improvement. Maintain 5000IU D3+K2 daily.
52.36Optimal ✓
Vitamin B12
278 pg/mL — Low-normal (lab normal 222–1439; optimal >500). HOMOCYSTEINE at 32.38 confirms functional B12 deficiency at tissue level. Methylcobalamin 1000mcg sublingual daily — URGENT.
278Low-Normal
Serum Zinc
102 µg/dL — Good (46–150; optimal 80–120). Well within optimal range.
102Optimal ✓
Serum Magnesium
2.6 mg/dL — Normal (1.3–2.7). Serum Mg is a poor indicator of intracellular status. Continue Magnesium Glycinate + Threonate regardless.
2.6Normal ✓
Ferritin
297.4 ng/mL — Normal (23.9–336.2; optimal 50–150). Slightly elevated — often seen in metabolic inflammation. Will normalise with fat loss.
297.4Watch
Serum Iron
78.5 µg/dL — Normal (70–180). Iron stores adequate.
78.5Normal ✓
🩺 Liver
ALT / SGPT
42.4 U/L — Normal (lab 3–50; optimal <25). Upper normal — alcohol and fatty liver can elevate this. Monitor closely. Will drop with fat loss + alcohol reduction.
42.4Watch
AST / SGOT
31.2 U/L — Normal (3–50; optimal <25). Acceptable. Watch with ALT ratio.
31.2Normal ✓
GGT (Gamma GT)
34.4 U/L — Normal (5–55; optimal <30). Borderline — alcohol is the primary driver. Reduce alcohol and retest.
34.4Watch
Lipase
98 U/L — HIGH (12–53). Almost double the upper limit. Possible pancreatic stress from alcohol + high triglycerides. Needs clinical review. Avoid alcohol completely if possible.
98High ⚠
🫘 Kidney
eGFR (Estimated GFR)
75.95 mL/min/1.73m² — Normal for age (optimal >90; age 45–54 range 74–129). Kidney function adequate. Protein intake at 2g/kg is safe at this eGFR level.
75.95Normal ✓
Serum Creatinine
1.17 mg/dL — Normal (0.7–1.4). Kidney function healthy.
1.17Normal ✓
Uric Acid
4.6 mg/dL — Normal (3.5–7.2). Improved from 7.1 three years ago — good progress. Maintain hydration.
4.6Good ✓
🔬 Haematology
Haemoglobin
16.0 g/dL — Normal (13–17). Good oxygen-carrying capacity for training.
16.0Normal ✓
Platelet Count
150 × 10³/µL — Borderline low (150–410). Lower limit. Giant platelets noted on smear — needs clinical correlation. Monitor at next test.
150Borderline
RDW-CV (Red Cell Distribution Width)
14.7% — Slightly elevated (11.6–14.0). Suggests mild anisocytosis — likely related to B12 functional deficiency. Will improve with B12 supplementation.
14.7Watch
⚡ What's Critical — Action Priority
🚨 Priority 1 — Homocysteine 32.38 · Start B12 Methylcobalamin 1000mcg sublingual immediately. Folate 400mcg daily. This is the most urgent marker — extreme CV risk.
🚨 Priority 2 — Lipase 98 · Reduce alcohol to zero or near zero. Lipase this high with alcohol consumption = pancreatic stress. Clinical review recommended.
⚠ Priority 3 — Glucose 130.8 + HbA1c 6.7% · Diabetic range. Every element of this plan — TRE, Berberine, veg-first, post-meal walks, resistance training — directly targets this.
⚠ Priority 4 — Triglycerides 227.6 + HDL 38.4 · Classic metabolic syndrome. Fat loss + Omega-3 4g/day + no sugar + no alcohol is the treatment.
📋 Re-test in 8 weeks: HbA1c, Fasting Glucose, Fasting Insulin, Triglycerides, HDL, Homocysteine, Lipase, hsCRP, B12, ALT/GGT
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