Rahul — Mesocycle 1 | Performance Engineering by Bhaben Deori

Performance Engineering by Bhaben Deori

Rahul

Start: 24 May 2026 · 88kg · 7 Weeks Out — Peak Protocol Active

Short Term Goal — 7 Weeks Out

Maximum fat loss · Preserve muscle · Peak conditioning

Long Term Goal

At least 1 Pro Show Win · Mr. Olympia 2026 Qualification

⚠️ Food weights are COOKED throughout this plan — unless specifically stated otherwise.

⚠️ Food weights are COOKED throughout this plan. Oats = dry weight.

☀️ Upon Waking — Fasted

Before cardio · Empty stomach

Lemon (pressed in big glass of water)1 whole

L-Glutamine10g

BCAA5g

Magnesium Glycinate400mg

L-Carnitine Fumarate2g

Anavar (before fasted cardio)20mg

Clenbuterol + Taurine (before cardio)20mcg + 1g

T3 (before morning cardio)12.5mcg

T4 (before morning cardio)50mcg

GH + MOTS-C (fasted AM)3IU + 2mg

🏃 40 Min Steady-State Cardio — 120 BPM

Steady pace — 120 bpm. Treadmill incline walk, stairmaster, or elliptical. No AM cardio on quad days. Keep heart rate consistent — do not go above 130 bpm.

Post Cardio

Immediately after cardio · Before Meal 1

EAAs15g

L-Glutamine10g

Meal 1

Post-cardio · High protein · High carb

Training Day

Egg Whites (cooked)300g

Whole Egg1

Oats (dry)120g

💊 Supplements with Meal 1

Multivitamin + Multimineral1 serving

Omega-3 (EPA+DHA >95%)4g

Zinc Bisglycinate50mg

Berberine500mg

Vitamin D35000IU

Meal 2

Mid-morning · Lean protein + carb

Training Day

Chicken or Turkey (cooked)200g

White Rice (cooked)225g

Asparagus50g

Olive Oil5g

💊 Supplements with Meal 2

rALA (R-Alpha Lipoic Acid)400mg

Chromium400mcg

NAC600mg

Meal 3

Pre-training window · Lean protein + carb + veg

Training Day

Chicken or Turkey (cooked)200g

White Rice (cooked)225g

Vegetables (mixed)100g

Olive Oil10g

Proviron50mg

Pre-Training — 30 Min Before

Training days only · NOTHING on rest days

Training Days Only

Creatine Monohydrate5g

EAAs10g

L-Glutamine10g

Anavar (before workout)20mg

Intra Training

Sip throughout session · Training days only

Training Days Only

EAAs10g

HBCD (Highly Branched Cyclic Dextrin)20g

Post Training — Immediately After

Training days only · NOTHING on rest days

Training Days Only

Whey Hydrolysate (lactose-free)30g

→ Wait 15 minutes, then take:

Creatine Monohydrate5g

EAAs10g

Meal 4 — Post Training (30–45 min after shake)

Largest carb meal of the day · Lean protein + rice + fruit

Training Day

Cream of Rice or White Rice (cooked)225g

Lean Mutton (cooked)200g

Pineapple (fresh)50g

Olive Oil5g

💊 Supplements with Meal 4

rALA400mg

Chromium400mcg

Berberine500mg

NAC600mg

Meal 5 — Dinner

Last meal of the day · Lean protein + complex carb + salad

Training Day

Chicken (cooked)200g

Sweet Potato (cooked)100g

Mixed Salad100g

Apple Cider Vinegar1 tbsp

Macadamia Nut Oil10g

Proviron50mg

🏋️ On Chest & Shoulders day: add 50g Whey Isolate before bed

💊 Pre-Bed — Sleep Stack

L-Glutamine10g

Glycine3g

Magnesium Threonate1000mg

Magnesium Glycinate500mg

L-Theanine200mg

Apigenin100mg

GH + MOTS-C (1–1.5 hrs post last meal)3IU + 2mg

Peptide & Hormone Protocol — Every Day (EOD noted)

💉 PED / Peptide Schedule

Test-P125mg EOD

Mast-P100mg EOD

Tren-A50mg EOD

Anavar20mg before cardio + 20mg before workout · ED

Proviron2 × 50mg spread over 2 meals · ED

Arimidex0.5mg EOD

Cabergoline 🆕0.25mg 2× per week

Clenbuterol + Taurine20mcg + 1g · before cardio

T312.5mcg · before morning cardio

T450mcg · before morning cardio

GH AM (fasted)3IU + MOTS-C 2mg

GH PM (1–1.5 hrs post last meal)3IU + MOTS-C 2mg

Morning — Every Day

💧

Upon Waking — Hydration & Fasted Stack

300ml warm lemon water (1 lemon) + L-Glutamine 10g + 5g BCAA — mixed together in one glass. Hold glass with both hands and say out loud:
"I am injury free and I have qualified for Mr. Olympia 2026."

Then take: Magnesium Glycinate 400mg · L-Carnitine Fumarate 2g · Anavar 20mg · Clen 20mcg · Taurine 1g · T3 12.5mcg · T4 50mcg · GH 3IU + MOTS-C 2mg.

🌬️

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

🏃

40 Min Steady-State Cardio — 120 BPM

Steady pace, 120 bpm. Treadmill incline, stairmaster, or elliptical. No AM cardio on quad days. Do not exceed 130 bpm — keep the fat-burning window.

⚡

Post Cardio — EAAs + Glutamine

15g EAAs + 10g L-Glutamine immediately after cardio. Before Meal 1.

☕ No caffeine within 90 min of waking up. No AM cardio on quad days.

💧 5–6 litres water daily. Salt: normal — do not restrict. Finish water 45 min before bed.

Pre-Bed

💡

Dim lights — 30 min before sleep

No screens 30 min before bed. Helps with GH release and melatonin production.

💧

Water cutoff — 45 min before sleep

Finish all water 45 min before bed to avoid sleep disruptions.

🌬️

Breathwork — 10 min (in bed, eyes covered)

4-4-4-4 box breathing. Inhale 4 · Hold 4 · Exhale 4 · Hold 4. Nasal breathing only. Trains the airway, improves sleep quality and GH release.
Music: youtu.be/uOuIgTSyVIk

💊

Sleep Stack — Pre-bed

L-Glutamine
10g

Glycine
3g

Magnesium Threonate
1000mg

Magnesium Glycinate
500mg

L-Theanine
200mg

Apigenin
100mg

GH + MOTS-C
3IU + 2mg · 1–1.5 hrs post last meal

Box Breathing — 4-4-4-4

🌬️ 4-4-4-4 Box Breathing — 10 min

Inhale 4 · Hold 4 · Exhale 4 · Hold 4. Eyes covered, nasal breathing only. Trains the airway and activates the parasympathetic nervous system.

▶ Play Breathwork Music

When To Do It

🌅 MorningUpon waking — before cardio

🌙 Pre-BedIn bed — eyes covered

⚡ Pre-TrainingOptional — 5 min focus reset

The Practice

Press Start

Round 0 / 10

Weekly Check-In

Log your weekly check-in

Week

Date

Weight (kg)

Waist (cm)

Progress History

No check-ins yet. Log your first week above.

🚨 Action Required — Prolactin Elevated (31.20 ng/mL)

Tren-A is driving prolactin above range (ref: 4.6–21.4). Cabergoline 0.25mg 2× per week added to protocol. Re-test prolactin in 3–4 weeks. Also add Vitamin B6 (P5P form) 200mg/day as adjunct.

Starting Stats — 88kg · 7 Weeks Out · Tested 13–16 May 2026

Starting Condition

Weight: 88 kg

BMI: 28.41

Cardio: 40 min AM · 120 bpm

Labs: Dr Lal + Healthians

Protocol Active

Test-P: 125mg EOD

Mast-P + Tren-A: 100/50mg EOD

Cabergoline: 0.25mg 2×/week 🆕

Arimidex: 0.5mg EOD

Metabolic Markers — May 2026 Results + Track

🟢 Hormonal — On Cycle Values

Total Testosterone

Lab ref: 280–800 ng/dL · Suppressed = HPG axis shut down by exogenous androgens · Expected on cycle

65.40 ↓ Suppressed

Free Testosterone

Lab ref: 12.30–46.60 pg/mL · Suppressed by exogenous androgens · Expected on cycle

4.23 ↓ Suppressed

FSH

Lab ref: 1.50–12.40 mIU/mL · Below range = HPG suppression from exogenous androgens · Expected

1.44 ↓ Suppressed

Lab ref: 1.70–8.60 mIU/mL · Below range = HPG suppression · Expected on cycle

1.14 ↓ Suppressed

🚨 Prolactin

Lab ref: 4.6–21.4 ng/mL · ELEVATED — Tren-A driven · Cabergoline 0.25mg 2×/week added · Re-test in 3–4 weeks

31.20 🔴 High

Estradiol (E2)

Ref: <39.8 pg/mL · 20.21 is excellent on cycle · Arimidex well-calibrated · Optimal range on gear: 20–35

20.21 ✓ Optimal

DHT

Lab ref (20–89y): 143–842 pg/mL · Masteron drives DHT higher · Within range

567.36 ✓ In Range

SHBG

Ref: 10–57 nmol/L · 28.50 is good · Low-normal SHBG = more free androgens bioavailable

28.50 ✓ Optimal

🟡 Adrenal

Cortisol (Morning)

Ref: 4.30–22.40 µg/dL · Near upper end — consistent with contest prep stress + Clen use · Monitor

20.91 ⚠ Upper Normal

🔥 Metabolic / Insulin

Fasting Glucose

Ref: 70–100 mg/dL · 81.8 is excellent · Berberine + rALA + Chromium protocol working

81.8 ✓ Optimal

Fasting Insulin

Ref: 1.9–23 µIU/mL · Optimal <5 · 7.43 is good but room to optimise

7.43 ✓ Good

HOMA-IR Index

Ref: <2.6 · 1.50 = good insulin sensitivity · Berberine + rALA + Chromium stack effective

1.50 ✓ Optimal

HbA1c

Optimal <5.3% · Normal ≤5.6% · Not tested this cycle — add to next bloods

— Pending

🔵 Kidney Function

Cystatin C

Ref: 0.5–1.03 mg/L · 0.98 = within range · Better kidney marker than creatinine — not affected by muscle mass

0.98 ✓ Good

eGFR

Optimal >90 mL/min · Not tested — add to next bloods · Critical on compound stack

— Pending

💜 Cardiovascular

ApoB

Optimal <80 · Normal ≤120 · Not tested — priority for next bloods on TRT/PED cycle

— Pending

Triglycerides

Optimal <100 · Normal ≤150 · Not tested this cycle

— Pending

HDL Cholesterol

Optimal >50 · Tren/Anavar suppress HDL — must test at next bloods

— Pending

🔴 Liver

ALT (SGPT)

Optimal <25 · Normal ≤40 U/L · Must test — Tren + Anavar are hepatotoxic. Add to next bloods urgently.

— ⚠ Not Tested

AST (SGOT)

Optimal <25 · Normal ≤40 U/L · Add to next bloods urgently on this compound stack

— ⚠ Not Tested

📋 Priority Next Bloods — 2 Weeks Out

🔴 Prolactin — confirm Cabergoline is working (target <15)
🔴 ALT / AST — liver on Tren + Anavar — must test
🔴 ApoB + HDL — cardiovascular risk on compounds
🟡 HbA1c — glycaemic control mid-prep
🟡 eGFR + Creatinine — kidney on high protein + compounds
🟡 Haematocrit / RBC — Test-P elevates RBC → clot risk
🟡 Vitamin D + Ferritin — deficiencies blunt recovery

Values with ✏ field auto-save. Green = current result. Input field = next test result. Re-test every 3–4 weeks on cycle.