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Performance Engineering by Bhaben Deori
Prateek Talukdar
Mesocycle 1 — Private Plan · Start: 16 Jun 2026
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Performance Engineering by Bhaben Deori
Prateek Talukdar
Start: 16 Jun 2026 · 104.2 kg · 179 cm · 39Y · Mesocycle 1 — Building Phase
Immediate Goal — 12 Weeks Out
Stage Ready  ·  Widen the V-Taper  ·  Side Delt Caps  ·  Back Width & Thickness
⚠️ All food weights are COOKED — except COR and Oats which are RAW weight.
Weekly Kcal Distribution
🔥 High Kcal Days
Week A: Mon · Tue · Sat
Week B: Mon · Tue · Fri
🥗 Low Kcal Days
Week A: Wed · Thu · Fri · Sun
Week B: Wed · Thu · Sat · Sun
High kcal days align with heavy training sessions · Low kcal days align with stimulate-only sessions and rest
⚠️ All food weights are COOKED — except COR (Cream of Rice) and Oats which are RAW weight. Rice = cooked. Chicken = cooked. No exceptions.
☀️ Upon Waking — Fasted
Before cardio · Empty stomach
~20 kcal
Lemon pressed in big glass of water1 whole
L-Glutamine10g
BCAAs5g
Black Coffee1 cup
Magnesium Glycinate300mg
L-Carnitine2g
Yohimbine10mg
⚠️ No caffeine within 90 min of waking. Wait at least 90 min before coffee.
🏃 30 Min Steady-State Cardio — 120 BPM
Treadmill incline / stairmaster / elliptical. Steady pace 120 bpm. Do NOT exceed 130 bpm.
Post Cardio Stack
Immediately after cardio · Before Meal 1
EAAs15g
L-Glutamine10g
🍳 Meal 1 — Breakfast
45–60 min after post-cardio stack
Egg whites (cooked)300g
Whole egg1 egg
COR (Cream of Rice, raw) or Oats (raw/dry)100g
Banana1 medium
With Meal 1
Multivitamin + Multimineral1 serving
Omega-3 (EPA+DHA — >90% purity)4g
Zinc Bisglycinate50mg
Berberine500mg
Vitamin D3 + K25,000 IU + 100mcg
🍗 Meal 2 — Mid Morning
2.5–3 hrs after Meal 1
Chicken breast or Turkey (cooked)200g
Rice (cooked)150g
Asparagus50g
Olive oil5g
With Meal 2
r-ALA (Alpha Lipoic Acid)400mg
Chromium400mcg
NAC (N-Acetyl Cysteine)600mg
TUDCA500mg
🍚 Meal 3 — Lunch
2.5–3 hrs after Meal 2
Chicken breast or Turkey (cooked)200g
Rice (cooked)150g
Mixed vegetables100g
Olive oil10g
⚡ Pre-Training Stack
30 min before training · Training days only
Creatine Monohydrate5g
EAAs10g
L-Leucine5g
L-Glutamine10g
🏋️ Intra-Training
Sip throughout session · Training days only
EAAs10g
HBCD (Highly Branched Cyclic Dextrin)20g
✅ Post-Training
Immediately after · 15 min then second wave
Whey Isolate (lactose-free)30g
L-Glutamine10g
15 minutes later:
Creatine Monohydrate5g
Rice Cakes2 cakes
EAAs10g
🥩 Meal 4 — Post Training
30–45 min after post-training stack
Cream of Rice (raw) or Rice (cooked)200g
Lean mutton (cooked) or Turkey breast (cooked)200g
Pineapple50g
Olive oil10g
r-ALA (Alpha Lipoic Acid)400mg
Chromium400mcg
Berberine500mg
🥗 Meal 5 — Dinner
2.5–3 hrs after Meal 4 · Finish 2 hrs before bed
Chicken breast (cooked)200g
Sweet potato (cooked)100g
Mixed salad100g
Apple cider vinegar1 tbsp
Macadamia nut oil10g
🌙 Pre-Bed Stack
30 min before sleep · Lights dimmed
Yohimbine10mg
Glycine3g
Magnesium Threonate1,000mg
L-Theanine200mg
Apigenin100mg
L-Glutamine10g
NAC (N-Acetyl Cysteine)600mg
TUDCA500mg
Morning Protocol — Every Day
☀️ Morning — Upon Waking
💧
Hydration
1 lemon pressed into a big glass of water. First thing every morning. Before anything else.
🌬️
Breathwork — 10 min
4-4-4 box breathing. 10 rounds. Eyes closed. ▶ Music
🏃
Cardio — 30 min fasted @ 120 bpm
Treadmill incline / stairmaster / elliptical. Steady state. Do NOT exceed 130 bpm. Primarily fat oxidation, minimal muscle catabolism at this duration and intensity.
🧘
Hip Mobility — 10 min
▶ 90/90 Hip Switch — 2 min  ·  ▶ Deep Squat Hold — 60s  ·  ▶ Pigeon Pose — 60s each side  ·  ▶ Kneeling Hip Flexor Stretch — 45s each  ·  ▶ Hip Circles — 30s each direction
Key Rules — Non-Negotiable Every Day
No caffeine within 90 min of wakingEvery morning
Pre / Intra / Post nutrition — training days onlyTraining days
Water — 5 litres minimum per dayEvery day
Stop water 45 min before bedNightly
Salt — normal, do not restrictElectrolytes
Post-meal walk — 10–15 min after every main mealInsulin sensitivity
Pre-Bed Protocol
🌙 Pre-Bed — Every Night
Dim lights 1 hr before sleepMelatonin signal
No screens 30 min before bedSleep quality
Breathwork 10 min — 4-4-4 box, eyes coveredCNS downregulation
Finish all water 45 min before sleepNo disrupted sleep
Pre-bed supplement stackRecovery
Target 7–8 hrs sleep minimumNon-negotiable
4-4-4 Box Breathing — 10 Rounds
Use morning and pre-bed. Eyes closed. 4 sec inhale → 4 sec hold → 4 sec exhale → 4 sec hold. 10 rounds. Activates parasympathetic nervous system — reduces cortisol, improves sleep quality.
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.
🔴 Red Flags — Action Required
hsCRP
Optimal <1.0 · High Risk >3 · Target below 1.0 in 8 weeks on protocol
4.06mg/L 🔴 High Risk
Estradiol (E2)
Men optimal 20–30 · Lab upper ref 39.8 · Elevated on exogenous test · DIM 200mg + Zinc 50mg protocol
48.14pg/mL 🔴 Above Range
Hematocrit (PCV)
Normal 40–50% · Elevated by exogenous androgens · Risk threshold >54% · Hydration 5L/day critical
53.1% 🔴 Above Range
ALT (SGPT)
Optimal <25 · Normal upper 49 · Liver stressed · TUDCA if using orals · Retest 6 weeks
57U/L 🟡 Above Optimal
ApoB
Optimal <80 · Red >120 · Add full lipid panel next draw — HDL and TG missing
112mg/dL 🟡 Above Optimal
🟡 Amber — Monitor
SHBG
Normal 18–53.4 · Suppressed by exogenous androgens · Expected · Monitor metabolic syndrome risk
7.84nmol/L ↓ Suppressed
Fasting Insulin
Optimal <5 · Normal ≤10 · Early IR signal · Carb timing + post-meal walks + berberine in protocol
9.18µIU/mL 🟡 Above Optimal
Vitamin D (25-OH)
Optimal 50–70 · Currently insufficient · Supplementing 5,000 IU D3 + K2 100mcg daily
23.82ng/mL 🟡 Insufficient
Homocysteine
Optimal <9 · Normal <15 · Fix: methylfolate 400mcg + methylcobalamin 1000mcg daily
12.51µmol/L 🟡 Above Optimal
🟢 Good — No Action Needed
HbA1c
Optimal <5.3%
5.10%🟢 Optimal
AST
Optimal <25 · Normal <34
27U/L🟢 Normal
GGT
Optimal <30
18U/L🟢 Optimal
eGFR — Cystatin C
Optimal >90 · Cystatin C unaffected by muscle mass — true kidney function
122mL/min🟢 Excellent
Lipoprotein(a)
Optimal <30 mg/dL
13.01mg/dL🟢 Optimal
📋 Add to Next Blood Draw
🔴 Full Lipid Panel (HDL, LDL, Triglycerides) — essential given ApoB 112
🔴 Hematocrit recheck — every 8–10 weeks on exogenous androgens
🔴 ALT / AST recheck — 6 weeks to assess liver recovery
🟡 Vitamin D recheck — confirm 5,000 IU is working (target 50–70 ng/mL)
🟡 B12 + Folate — elevated RDW suggests possible mixed deficiency
🟡 Homocysteine recheck — confirm methylated B vitamins working
Input fields auto-save locally. Re-test every 8–10 weeks on cycle. Shown values = Jun 2026 results.
🔒 Private — For Coaching Reference Only
This protocol is between coach and client. All compounds are administered under personal responsibility. Monitor hematocrit every 8–10 weeks. Retest E2, ALT, and ApoB at every blood draw.
Weekly Protocol — Current Cycle
Testosterone Propionate
6× / week
Dose100mg
Frequency6 days/week · skip 1 day
Injection siteRotate glute / quad / delt
Masteron Propionate
7× / week · ED
Dose100mg
FrequencyEvery day
Growth Hormone (GH)
2 IU × 2 daily
Dose2 IU each injection
Injection 130 min after Meal 1
Injection 230 min after Meal 5
RouteSubcutaneous · Abdomen
Proviron (Mesterolone)
Every day
Dose50mg × 2 (100mg total/day)
TimingMorning + Evening · With food
Arimidex (Anastrozole)
EOD
Dose1mg
FrequencyEvery other day
PurposeE2 management — currently 48.14 ⚠️
Target E220–30 pg/mL
Thyroid — T3 + T4
Before cardio · Daily
T3 (Liothyronine)12.5 mcg
T4 (Levothyroxine)100mg
TimingBefore morning cardio · Fasted
NoteDo not take within 4 hrs of calcium or iron
Weekly Schedule Summary
Test Propionate 100mgMon · Tue · Wed · Thu · Fri · Sat
Masteron Propionate 100mgEvery day
GH 2 IU2× daily — post Meal 1 + post Meal 5
Proviron 50mg × 2Every day · AM + PM
Arimidex 1mgEOD — Mon · Wed · Fri · Sun
T3 12.5 mcg + T4 100mgEvery day · Pre-cardio fasted
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