Start: June 2026 ยท Gluten-Free ยท MSG-Free ยท 14-hr Fast ยท Physician Protocol Active
Short Term Goal โ MC1
Body recomposition โ lose fat, gain muscle ยท Reduce visceral fat (VFL 13 โ target <10) ยท Waist measurement down weekly
Long Term Goal โ 6โ12 Months
Gain strength ยท Build and tone lower body ยท Future-self independence โ strong for life
โ All meals strictly gluten-free and MSG-free โ zero exceptions. Gluten hides in soy sauce, stock cubes, dressings, and processed meats. Always check labels. Use GF tamari instead of soy sauce.
Fasting Window
14 Hours
8:30 PM โ 10:30 AM
Eating Window
10 Hours
10:30 AM โ 8:30 PM
Calories
1,800
Protein
197g
Carbs
118g
Fat
60g
Calories
1,577
Protein
197g
Carbs
62g
Fat
60g
Meal 1 โ Break-Fast
10:30 AM ยท Eating window opens ยท Anavar 10mg with this meal ยท 1 tbsp ground flaxseed daily
~430 kcal ยท P 45 C 35 F 12
Egg whites (6)210g
Whole egg (1)50g
GF rolled oats dry weight40g
Ground flaxseed1 tbsp (10g)
Blueberries80g
Olive oil for cooking1 tsp
Greek yoghurt 0% fat250g
Whey protein isolate (GF certified)25g
GF rolled oats dry weight40g
Ground flaxseed1 tbsp (10g)
Strawberries80g
Smoked salmon (GF brand)120g
Scrambled eggs (2 whole)100g
GF rice cakes (3)3 cakes
Ground flaxseed1 tbsp (10g)
Avocado50g
๐ Supplements with Meal 1
Anavar (Oxandrolone)10mg oral
rALA (R-Alpha Lipoic Acid) take 15 min before meal100โ200mg
Berberine dose 1 of 2500mg
Zinc Bisglycinate30mg
Vitamin D3 + K2 (MK-7)5000 IU + 200mcg
๐ถ 10 min walk after this meal ยท No caffeine before 7:00 AM
Meal 2 โ Mid-Morning
12:30 PM ยท Post-meal walk 10 min
~390 kcal ยท P 42 C 32 F 10
Grilled chicken breast150g cooked
White rice (cooked)120g
Cucumber + cherry tomatoes100g
Olive oil + lemon1 tsp oil
Canned tuna in water (GF)150g drained
GF corn tortillas (2)60g
Salsa (GF, MSG-free)50g
Romaine lettuce50g
Avocado40g
Turkey breast (GF, no MSG)140g
Sweet potato (baked, cooked)130g
Steamed broccoli100g
Olive oil1 tsp
๐ถ 10 min walk after this meal
Meal 3 โ Pre-Training Fuel
3:00 PM ยท Carb forward ยท Training at 5:30 PM
~360 kcal ยท P 38 C 32 F 8
Grilled chicken breast130g cooked
White rice (cooked)100g
Baby spinach + cucumber60g
Olive oil1 tsp
Whey protein isolate (GF)35g
Banana (medium)100g
GF rice cakes (3)3 cakes
Almond butter (GF)15g
Egg whites (5)175g
GF oats (dry weight)35g
Apple120g
๐ Supplements with Meal 3
rALA (R-Alpha Lipoic Acid) take 15 min before meal100โ200mg
Berberine dose 2 of 2500mg
๐ถ 10 min walk after this meal ยท Training starts 5:30 PM
Intra-Workout
5:30โ6:30 PM ยท Training days only ยท Sip throughout session
~60 kcal ยท P 15
EAAs (Essential Amino Acids)15g in 500ml water
Meal 4 โ Post-Training
7:30 PM ยท Post-workout recovery ยท Post-meal walk 10 min
~340 kcal ยท P 42 C 15 F 12
Grilled salmon fillet160g cooked
Roasted zucchini + peppers150g
White rice (small portion)60g cooked
Olive oil1 tsp
Ground beef 93% lean150g cooked
Steamed broccoli + asparagus180g
GF tamari soy sauce1 tbsp
Lean turkey breast grilled or baked160g cooked
Mixed salad greens + tomato150g
Olive oil + apple cider vinegar2 tsp oil
๐ Supplements with Meal 4
Vitamin C1g
Omega-3 EPA+DHA >90% purity4g (4 caps)
๐ถ 10 min walk after this meal
Meal 5 โ Last Meal of Day
8:30 PM ยท LOW CARB ONLY ยท Anavar 10mg ยท GH + MOTS-C injection follows 90โ120 min after
~200 kcal ยท P 30 C 4 F 8
๐ด GH and MOTS-C are injected ~10:00โ10:30 PM. Keep carbs under 10g here โ insulin must be low for injections to work.
Greek yoghurt 0% fat or cottage cheese (low fat)200g
Cucumber slices100g
Ground beef 93% lean120g cooked
Baby spinach + cucumber80g
Olive oil1 tsp
Casein protein shake (GF certified)35g in water
Celery sticks80g
๐ Supplements with Meal 5
Anavar (Oxandrolone)10mg oral
๐ถ 10 min walk after ยท Eating window CLOSED โ next meal 10:30 AM
GH 1 IU subQ + MOTS-C 1mg subQ. Both immediately on waking before anything else โ no food, no coffee. Both must be injected in a fasted state. AMPK and GH signalling are blunted by insulin.
๐ง
Fasted Morning Supplements (5:45 AM)
L-Glutamine 10g + EAAs 15g + Creatine 10g + Sunfiber PHGG 5g โ mix in water and sip. These do not meaningfully break the fast. Water โ start immediately, 500ml within first 30 min of waking. Target 4โ5 litres total by end of day.
Hold glass with both hands. Say out loud: "I am free, strong and my body is free from all negative emotions."
๐ซ
Breathwork โ 10 min ยท 4-4-4 Box Breathing
4 sec inhale โ 4 sec hold โ 4 sec exhale โ 4 sec hold. Eyes closed, seated. Directly reduces cortisol โ which competes with progesterone for the same receptor. Non-negotiable for hormonal health. Music: YouTube Breathwork Track
โ No caffeine before 7:00 AM (90 min post-wake) ยท Cortisol peaks naturally on waking โ adding caffeine amplifies it and disrupts hormonal rhythm ยท Max 2 cups per day ยท No coffee after 3 PM
Fasting Window
โฑ
14-Hour Fasting Window โ Every Day
8:30 PM โ 10:30 AM
GH pulse is amplified during the overnight fast ยท Do not eat after 8:30 PM ยท Do not eat before 10:30 AM
Post-Meal Walks โ Every Day
10 min walk after every main meal โ blunts post-meal glucose spike by 20โ40%. Critical with GH active (counter-regulatory to insulin).
After Meal 1 (10:30 AM)10 min
After Meal 2 (12:30 PM)10 min
After Meal 3 (3:00 PM)10 min
After Meal 4 (7:30 PM post-training)10 min
After Meal 5 (8:30 PM last meal)10 min
When not possible: stand or pace for 5 min minimum. Even light movement post-meal activates GLUT-4 glucose transporters in muscle.
Training Days โ 5:30โ6:45 PM
๐๏ธ
Hip Mobility Warm-Up โ 10 min (inside session)
90/90 Hip Switch 2 min ยท Deep Squat Hold 60s ยท Pigeon Pose 60s each side ยท Kneeling Hip Flexor Stretch 45s each side ยท Lying Figure-4 Stretch 45s each side ยท Hip Circles 30s each direction
๐ช
Resistance Training โ 45โ60 min
3 sessions with trainer Rini + 1โ2 solo per week. Lower body emphasis โ glutes, quads, hamstrings are the primary development focus. Follow the programme exactly.
๐
Post-Workout Cardio โ 15 min steady state
Immediately after resistance training. 130โ140 bpm. Treadmill, elliptical, or stationary bike. Skip entirely on leg days (Lower A and Lower B) โ legs need recovery not additional volume. Post-resistance cardio with partially depleted glycogen = higher fat oxidation ratio.
Weekly Check-In โ Every Saturday Morning
๐ Waist Measurement โ Primary Weekly Metric
WhenSaturday morning before food
HowAt navel, relaxed exhale, same time each week
TargetVisceral Fat Level 13 โ under 10
Scale weightTrack but do not obsess โ recomp means scale may not move
Pre-Bed โ Every Night
๐
Wind Down โ 9:00 PM
Dim all lights 1 hour before sleep. No screens 30 min before bed. Critical for melatonin production โ especially important for GH secretion during slow-wave sleep.
๐
Sleep Stack โ 9:30 PM
All supplements as listed in the Nutrition tab. Training days: 10g Creatine. Rest days: 20g Creatine. Finish all water 45 min before sleep to prevent mid-night waking which disrupts GH secretion.
๐ซ
Breathwork โ 10 min ยท Eyes Covered
Same 4-4-4 box breathing. Eyes covered. Prepares nervous system for deep sleep and enhances the GH pulse during slow-wave sleep. Music: YouTube Breathwork Track
๐
Pre-Bed Injections โ 10:00โ10:30 PM
GH 1 IU subQ + MOTS-C 1mg subQ. 90โ120 min after Meal 5 (8:30 PM). Both fasted โ no carbs present. GH + MOTS-C + 14-hr fasting window + slow-wave sleep = maximum overnight fat oxidation and recovery signal. This timing is critical โ do not skip.
Weekly Grocery List
Everything you need for your meal plan this week
โ Gluten hides in soy sauce, stock cubes, dressings, seasoning mixes, and processed meats. MSG is listed as "natural flavours," "yeast extract," or "hydrolysed protein." Always check labels.
Quantities based on 7-day meal plan (5 training + 2 rest days). Adjust for meals eaten out. Tap any item to mark as collected.
Values from Labcorp report dated 12.13.2025. Update fields after new labs. Green = optimal ยท Amber = normal/watch ยท Red = flag.
๐ฉธ Metabolic
Fasting Glucose
94 mg/dL โ Normal (70โ99; optimal <90). GH is counter-regulatory โ recheck at week 3 after starting GH.
94Normal
HbA1c
5.2% โ Optimal (<5.3%). Excellent metabolic health โ insulin sensitivity intact. Protect this with training + post-meal walks.
94 mL/min/1.73mยฒ โ Optimal (>90). Kidney function excellent. Protein at 2.2g/kg is safe at this level.
94Optimal โ
Creatinine
0.76 mg/dL โ Normal (0.57โ1.00). Healthy kidney filtration.
0.76Normal โ
BUN
13 mg/dL โ Normal (6โ24). Protein intake and kidney handling healthy.
13Normal โ
โค๏ธ Lipid Panel
Total Cholesterol
202 mg/dL โ Borderline (ref 100โ199). In context: HDL excellent + Trig/HDL 1.17 = low cardiovascular risk pattern. Fat loss will reduce LDL.
202Watch
LDL Cholesterol
124 mg/dL โ Flagged high (ref <99). Monitor at week 6 โ Anavar can suppress HDL. Context: Trig/HDL 1.17 is excellent, suggesting large buoyant LDL pattern (lower risk).
124Watch
HDL Cholesterol
64 mg/dL โ Excellent (>60 optimal). Protective. Anavar can lower HDL โ recheck at week 6 and ensure it stays above 50.
64Excellent โ
Triglycerides
75 mg/dL โ Excellent (<100 optimal). Very low. No metabolic lipid dysfunction.
75Excellent โ
Trig / HDL Ratio
1.17 โ Optimal (<2.0). Best cardiovascular risk predictor. Excellent metabolic lipid health despite elevated LDL number.
1.17Optimal โ
โก Hormones
Testosterone
82 ng/dL โ Above female ref (4โ50). Explained by exogenous TRT (1mg/week). Not pathological. Recheck week 4 after starting Anavar โ additive androgenic load.
82Exogenous TRT
Estradiol (E2)
<5.0 pg/mL โ Post-menopausal pattern on two consecutive draws. Low E2 accelerates visceral fat, muscle loss, and cardiovascular risk. Discuss HRT (bioidentical estradiol) with Dr. Hadded.
<5.0Low โ
Progesterone
0.2 ng/mL โ Post-menopausal range. Cannot be meaningfully raised through lifestyle alone. Discuss oral micronised progesterone (Prometrium 100โ200mg at bedtime) with Dr. Hadded โ also improves sleep.
11.7 ug/dL โ Normal AM range (6.2โ19.4). Healthy cortisol rhythm. Breathwork protocol directly supports this.
11.7Normal โ
TSH
1.280 uIU/mL โ Optimal (1.0โ2.0). Excellent thyroid function. No hypothyroid component to the weight gain.
1.280Optimal โ
IGF-1
NOT YET TESTED โ urgent before starting GH. Baseline IGF-1 required to dose GH safely and confirm GH deficiency. Target 150โ300 ng/mL.
โUrgent โ
๐ฉบ Liver
ALT / SGPT
16 IU/L โ Optimal (<25). Excellent liver health baseline. Recheck at week 6 โ Anavar is 17ฮฑ-alkylated and can elevate liver enzymes.
16Optimal โ
AST / SGOT
17 IU/L โ Optimal (<25). Excellent. Both liver markers at optimal โ ideal baseline for Anavar protocol.
17Optimal โ
Alkaline Phosphatase
87 IU/L โ Normal (44โ121). Previous draw was 93 which was flagged at the old reference range. Current value normal.
87Normal โ
โ๏ธ Nutritional
Vitamin D 25-OH
36.2 ng/mL โ Suboptimal (optimal 50โ70; normal โฅ30). Declining โ was 39.6 in June 2025. Post-menopausal + low D = bone density, muscle, mood, immune risk. Taking 5000 IU + K2 200mcg โ retest in 90 days, target 60 ng/mL.
36.2Suboptimal
Ferritin
77 ng/mL โ Optimal (50โ150). Iron stores good. Was 53 in June 2025 โ trending up, now in optimal range.
77Optimal โ
Albumin
4.5 g/dL โ Normal (3.8โ4.9). Protein nutrition status good.