๐Ÿ”’
Performance Engineering by Bhaben Deori
Rahul
Mesocycle 1 โ€” 7 Weeks Out ยท Start: 24 May 2026
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Performance Engineering by Bhaben Deori
Rahul
Start: 24 May 2026 ยท 88kg ยท 7 Weeks Out โ€” Peak Protocol Active
Short Term Goal โ€” 7 Weeks Out
Maximum fat loss ยท Preserve muscle ยท Peak conditioning
Long Term Goal
At least 1 Pro Show Win ยท Mr. Olympia 2026 Qualification
โš ๏ธ Food weights are COOKED throughout this plan โ€” unless specifically stated otherwise.
โš ๏ธ Food weights are COOKED throughout this plan. Oats = dry weight.
โ˜€๏ธ Upon Waking โ€” Fasted
Before cardio ยท 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
๐Ÿƒ 40 Min Steady-State Cardio โ€” 120 BPM
Steady pace โ€” 120 bpm. Treadmill incline walk, stairmaster, or elliptical. No AM cardio on quad days. Keep heart rate consistent โ€” do not go above 130 bpm.
Post Cardio
Immediately after cardio ยท Before Meal 1
EAAs15g
L-Glutamine10g
Meal 1
Post-cardio ยท High protein ยท High carb
Training Day
Egg Whites (cooked)300g
Whole Egg1
Oats (dry)120g
๐Ÿ’Š Supplements with Meal 1
Multivitamin + Multimineral1 serving
Omega-3 (EPA+DHA >95%)4g
Zinc Bisglycinate50mg
Berberine500mg
Vitamin D35000IU
Meal 2
Mid-morning ยท Lean protein + carb
Training Day
Chicken or Turkey (cooked)200g
White Rice (cooked)225g
Asparagus50g
Olive Oil5g
๐Ÿ’Š Supplements with Meal 2
rALA (R-Alpha Lipoic Acid)400mg
Chromium400mcg
NAC600mg
Meal 3
Pre-training window ยท Lean protein + carb + veg
Training Day
Chicken or Turkey (cooked)200g
White Rice (cooked)225g
Vegetables (mixed)100g
Olive Oil10g
Proviron50mg
Pre-Training โ€” 30 Min Before
Training days only ยท NOTHING on rest days
Training Days Only
Creatine Monohydrate5g
EAAs10g
L-Glutamine10g
Anavar (before workout)20mg
Intra Training
Sip throughout session ยท Training days only
Training Days Only
EAAs10g
HBCD (Highly Branched Cyclic Dextrin)20g
Post Training โ€” Immediately After
Training days only ยท NOTHING on rest days
Training Days Only
Whey Hydrolysate (lactose-free)30g
โ†’ Wait 15 minutes, then take:
Creatine Monohydrate5g
EAAs10g
Meal 4 โ€” Post Training (30โ€“45 min after shake)
Largest carb meal of the day ยท Lean protein + rice + fruit
Training Day
Cream of Rice or White Rice (cooked)225g
Lean Mutton (cooked)200g
Pineapple (fresh)50g
Olive Oil5g
๐Ÿ’Š Supplements with Meal 4
rALA400mg
Chromium400mcg
Berberine500mg
NAC600mg
Meal 5 โ€” Dinner
Last meal of the day ยท Lean protein + complex carb + salad
Training Day
Chicken (cooked)200g
Sweet Potato (cooked)100g
Mixed Salad100g
Apple Cider Vinegar1 tbsp
Macadamia Nut Oil10g
Proviron50mg
๐Ÿ‹๏ธ On Chest & Shoulders day: add 50g Whey Isolate before bed
๐Ÿ’Š Pre-Bed โ€” Sleep Stack
L-Glutamine10g
Glycine3g
Magnesium Threonate1000mg
Magnesium Glycinate500mg
L-Theanine200mg
Apigenin100mg
GH + MOTS-C (1โ€“1.5 hrs post last meal)3IU + 2mg
Peptide & Hormone Protocol โ€” Every Day (EOD noted)
๐Ÿ’‰ PED / Peptide Schedule
Test-P125mg EOD
Mast-P100mg EOD
Tren-A50mg EOD
Anavar20mg before cardio + 20mg before workout ยท ED
Proviron2 ร— 50mg spread over 2 meals ยท ED
Arimidex0.5mg EOD
Clenbuterol + Taurine20mcg + 1g ยท before cardio
T312.5mcg ยท before morning cardio
T450mcg ยท before morning cardio
GH AM (fasted)3IU + MOTS-C 2mg
GH PM (1โ€“1.5 hrs post last meal)3IU + MOTS-C 2mg
Morning โ€” Every Day
๐Ÿ’ง
Upon Waking โ€” Hydration & Fasted Stack
300ml warm lemon water (1 lemon) + L-Glutamine 10g + 5g BCAA โ€” 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 ยท L-Carnitine Fumarate 2g ยท Anavar 20mg ยท Clen 20mcg ยท Taurine 1g ยท T3 12.5mcg ยท T4 50mcg ยท GH 3IU + MOTS-C 2mg.
๐ŸŒฌ๏ธ
Breathwork โ€” 10 min
4-4-4-4 box breathing. Inhale 4 ยท Hold 4 ยท Exhale 4 ยท Hold 4. Eyes covered, nasal breathing. Trains the airway.
Music: youtu.be/uOuIgTSyVIk
๐Ÿƒ
40 Min Steady-State Cardio โ€” 120 BPM
Steady pace, 120 bpm. Treadmill incline, stairmaster, or elliptical. No AM cardio on quad days. Do not exceed 130 bpm โ€” keep the fat-burning window.
โšก
Post Cardio โ€” EAAs + Glutamine
15g EAAs + 10g L-Glutamine immediately after cardio. Before Meal 1.
โ˜• No caffeine within 90 min of waking up. No AM cardio on quad days.
๐Ÿ’ง 5โ€“6 litres water daily. Salt: normal โ€” do not restrict. Finish water 45 min before bed.
Pre-Bed
๐Ÿ’ก
Dim lights โ€” 30 min before sleep
No screens 30 min before bed. Helps with GH release and melatonin production.
๐Ÿ’ง
Water cutoff โ€” 45 min before sleep
Finish all water 45 min before bed to avoid sleep disruptions.
๐ŸŒฌ๏ธ
Breathwork โ€” 10 min (in bed, eyes covered)
4-4-4-4 box breathing. Inhale 4 ยท Hold 4 ยท Exhale 4 ยท Hold 4. Nasal breathing only. Trains the airway, improves sleep quality and GH release.
Music: youtu.be/uOuIgTSyVIk
๐Ÿ’Š
Sleep Stack โ€” Pre-bed
L-Glutamine
10g
Glycine
3g
Magnesium Threonate
1000mg
Magnesium Glycinate
500mg
L-Theanine
200mg
Apigenin
100mg
GH + MOTS-C
3IU + 2mg ยท 1โ€“1.5 hrs post last meal
Box Breathing โ€” 4-4-4-4
๐ŸŒฌ๏ธ 4-4-4-4 Box Breathing โ€” 10 min
Inhale 4 ยท Hold 4 ยท Exhale 4 ยท Hold 4. Eyes covered, nasal breathing only. Trains the airway and activates the parasympathetic nervous system.
โ–ถ Play Breathwork Music
When To Do It
๐ŸŒ… MorningUpon waking โ€” before cardio
๐ŸŒ™ Pre-BedIn bed โ€” eyes covered
โšก Pre-TrainingOptional โ€” 5 min focus reset
The Practice
Press Start
4
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.
Starting Stats โ€” 88kg ยท 7 Weeks Out
Starting Condition
Weight: 88 kg
Target: Stage-ready โ€” 7 weeks
Cardio: 40 min AM ยท 120 bpm
No AM cardio: Quad days
Protocol Active
Test-P: 125mg EOD
Mast-P: 100mg EOD
Tren-A: 50mg EOD
GH: 3IU AM + 3IU PM ยท MOTS-C 2mg
Blood Markers โ€” Upload & Track
๐Ÿ”ฅ Metabolic
Fasting Insulin
Optimal <5 ยท Normal โ‰ค10 ยท Red flag >10 uIU/mL
HbA1c
Optimal <5.3% ยท Normal โ‰ค5.6% ยท Red flag >5.6%
๐Ÿ’œ Cardiovascular
ApoB
Optimal <80 ยท Normal โ‰ค120 ยท Red flag >120 mg/dL
Triglycerides
Optimal <100 ยท Normal โ‰ค150 ยท Red flag >150 mg/dL
HDL Cholesterol
Optimal >50 ยท Normal โ‰ฅ40 ยท Red flag <40 mg/dL
๐ŸŸข Hormonal
Total Testosterone
Optimal 600โ€“900 ยท Normal โ‰ฅ400 ยท Red flag <400 ng/dL (note: protocol will elevate)
Estradiol (E2)
Optimal 20โ€“30 pg/mL on cycle ยท Monitor with Arimidex
๐Ÿ”ต Liver & Kidney
ALT (SGPT)
Optimal <25 ยท Normal โ‰ค40 ยท Red flag >40 U/L โ€” monitor on Tren
AST (SGOT)
Optimal <25 ยท Normal โ‰ค40 ยท Red flag >40 U/L
eGFR
Optimal >90 mL/min โ€” kidney health
๐ŸŸก Nutritional
Vitamin D (25-OH)
Optimal 50โ€“70 ng/mL ยท Red flag <30
Ferritin
Optimal 50โ€“150 ng/mL ยท monitor on high-dose gear
RBC / Haematocrit
Monitor on Test โ€” elevated haematocrit increases cardiovascular risk
Values auto-save to local storage. Get bloods done before, mid-cycle, and after.
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