Performance Engineering by Bhaben Deori
Prakash Pradhan — Strength Mesocycle
Start date: 4 May 2026
Short Term Goal
93–96 kg Body Weight With Visible Abs
Long Term Goal
Mr Olympia 212 First Call Out
Duration
7 weeks
Phase
Strength
Deload
Week 7
Weekly split
Volume progression
Key rules
Food weightsCooked (oats = dry)
Rest daysEvery 2–3 days depending on recovery
No AM cardioOn leg days (Day 3 & Day 6)
Intra + post-workout nutritionTraining days only
Pre-training stackTraining days only — nothing on rest days
Water cutoff45 min before sleep
Daily water intake5–6 litres per day
SaltNormal — do not restrict
Snack between meals30g PB / Cashews / Almonds
Training day
Protein
~420g
Carbs
~680g
Fats
~70g
Calories
~5,100 kcal
Rest day (Low Kcal)
Protein
~360g
Carbs
~340g
Fats
~70g
Calories
~3,400 kcal
Upon Waking — Supplements
Before breakfast · Every day
Lemon Water500ml
L-Glutamine10g
BCAAs15g
L-Carnitine FumarateAs directed
Meal 1 — Post Cardio / Breakfast
~830 kcal · P 55 C 105 F 15
Chicken or Turkey200g cooked
White Rice450g cooked
Mixed Greens / Broccoli100g
Olive Oil10g
Turkey Mince (lean)220g cooked
Jasmine Rice440g cooked
Spinach / Asparagus100g
Olive Oil10g
Multivitamin + Multimineral1 serving each
Omega-3 (EPA + DHA — 95% purity)4g
Zinc Bisglycinate50mg
Berberine500mg
Vitamin D35000 IU
Pre-Training Stack
30 min before training
Creatine++5g
Whey Isolate20g
Leucine5g
Intra-Training
During training
EAAs15g
HBCD20g
Post-Training
Immediately after · then 15 min later
Whey Isolate30g
L-Glutamine10g
Rice Cakes (15 min later)4 cakes
Jam (15 min later)30g
Meal 2 — 30–45 min Post-Training
~1,050 kcal · P 55 C 165 F 8
Lean Chicken200g cooked
White Rice450g cooked
Pineapple50g
Olive Oil5g
Chicken Breast210g cooked
Basmati Rice445g cooked
Mango (fresh)50g
Olive Oil5g
rALA (R-Alpha Lipoic Acid)400mg
Chromium Picolinate400mcg
Meal 3
~720 kcal · P 52 C 90 F 8
Chicken200g cooked
White Rice300g cooked
Asparagus50g
Olive Oil5g
Turkey Breast210g cooked
Brown Rice295g cooked
Green Beans60g
Olive Oil5g
rALA (R-Alpha Lipoic Acid)400mg
Chromium Picolinate400mcg
Berberine500mg
Meal 4
~730 kcal · P 55 C 95 F 14
Egg Whites300g
Whole Egg1
Oats (dry)120g
Banana1 medium
Greek Yoghurt (0% fat)300g
Whole Egg1
Oats (dry)115g
Banana1 medium
NAC600mg
TUDCA150mg
Meal 5 — Evening
~700 kcal · P 52 C 45 F 28
Salmon200g cooked
White Potato200g cooked
Mixed Salad100g
Apple Cider Vinegar (with Mother)1 tbsp
Olive Oil10g
Sea Bass / Snapper220g cooked
Sweet Potato190g cooked
Rocket & Cucumber Salad100g
Apple Cider Vinegar (with Mother)1 tbsp
Olive Oil10g
NAC600mg
TUDCA150mg
Meal 6 — Pre-Bed
~650 kcal · P 62 C 65 F 15
Oats (dry)80g
Whey Isolate50g
Nuts or Almond Butter30g
Pre-Bed Sleep Stack
Every night
Glycine3g
Magnesium Threonate1000mg
Magnesium Glycinate500mg
L-Theanine200mg
Apigenin100mg
All food weights = cooked. Oats = dry weight only. Snack 30g PB / Cashews / Almonds between any two meals.
Upon Waking · Every Day
🌅 Upon Waking Stack
Lemon Water500ml
L-Glutamine10g
BCAAs15g
L-Carnitine FumarateAs directed
With Meal 1
Multivitamin1 serving
Multimineral1 serving
Omega-3 (EPA + DHA — 95% purity)4g
Zinc Bisglycinate50mg
Berberine500mg
Vitamin D35000 IU
Training Days Only
⚡ Pre-Training (30 min before)
Creatine++5g
Whey Isolate20g
Leucine5g
💧 Intra-Training
EAAs15g
HBCD20g
🔄 Post-Training
Whey Isolate30g
L-Glutamine10g
Rice Cakes + Jam (15 min later)4 cakes + 30g
With Meal 2
rALA (R-Alpha Lipoic Acid)400mg
Chromium Picolinate400mcg
With Meal 3
rALA (R-Alpha Lipoic Acid)400mg
Chromium Picolinate400mcg
Berberine500mg
With Meals 4 & 5
NAC (N-Acetyl Cysteine)600mg
TUDCA150mg
Pre-Bed · Every Night
🌙 Sleep Stack
Glycine3g
Magnesium Threonate1000mg
Magnesium Glycinate500mg
L-Theanine200mg
Apigenin100mg
Creatine — Rest Days Only10g
Performance Engineering by Bhaben Deori
💉 Compounds Protocol
Practitioner Supervised · Olympia Protocol
Testosterone Enanthate (Test E)
Primary anabolic base
200mg
Mon · Wed · Fri · Sun
Mon · Wed · Fri · Sun
Equipoise (EQ)
Lean muscle, vascularity, appetite, RBC
250mg
Mon · Fri
Mon · Fri
NPP (Nandrolone Phenylpropionate)
Joint support, size, recovery — short ester
100mg
Mon · Wed · Fri · Sun
Mon · Wed · Fri · Sun
Growth Hormone (GH)
IGF-1 elevation, fat mobilisation, tissue recovery
3 IU after Meal 1
3 IU pre-bed · Daily
3 IU pre-bed · Daily
Anastrozole (Arimidex)
Aromatase inhibitor — oestrogen control
0.5mg
Mon · Wed · Fri
Mon · Wed · Fri
T4 (Levothyroxine)
Thyroid support — metabolic rate, fat oxidation
50mcg · Daily
Baby Aspirin
Cardiovascular protection · High carb days only
⚠ 5 days on / 2 days off
80mg
Before sleep
Before sleep
MK-677 (Ibutamoren)
GH secretagogue — appetite, sleep, IGF-1
15mg · Upon waking
Empty stomach
Empty stomach
Insulin (Humalog / NovoRapid)
Nutrient partitioning — post-training
⚠ ONLY after rice cakes — never fasted
10 IU
Post rice cakes
Before Meal 2
Post rice cakes
Before Meal 2
Cabergoline
Dopamine agonist — prolactin control (NPP), libido
0.25mg
Twice per week
Twice per week
Vitamin B6 (P5P form)
Active B6 — prolactin suppression
100mg · Daily
Morning Routine — Every Day
💧
Hydration
500ml lemon water immediately on waking. L-Glutamine 10g + BCAAs 15g + L-Carnitine Fumarate.
🧘
Breathwork — 10 min, 4-4-4 Box Breathing
Inhale 4 sec · Hold 4 sec · Exhale 4 sec · Hold 4 sec. Eyes closed. ▶ Music link
🏃
Cardio — 30 min Steady State @120 bpm
Incline walk, bike, or elliptical. Skip on Day 3 (Legs) and Day 6 (Quads).
🦵
Hip Mobility — 10 min Bedroom Routine
90/90 Hip Switch
▶ Watch on YouTube
▶ Watch on YouTube
2 min
Deep Squat Hold
▶ Watch on YouTube
▶ Watch on YouTube
60 sec
Pigeon Pose
▶ Watch on YouTube
▶ Watch on YouTube
60 sec each side
Kneeling Hip Flexor Stretch
▶ Watch on YouTube
▶ Watch on YouTube
45 sec each side
Lying Figure-4 Stretch
▶ Watch on YouTube
▶ Watch on YouTube
45 sec each side
Hip Circles (all-fours)
▶ Watch on YouTube
▶ Watch on YouTube
30 sec each direction
⚡
Post-Cardio Stack
L-Glutamine 10g + EAAs 15g
⚠️ No caffeine within 90 minutes of waking up
💧 Water: 5–6 litres daily · Salt: normal, do not restrict · Finish water 45 min before bed
Pre-Bed Routine — Every Night
🌙
Dim lights 1 hr before sleep
No screens 30 min before bed.
🧘
Breathwork — 10 min 4-4-4. Eyes covered.
💊
Sleep Stack
Glycine 3g · Mag Threonate 1000mg · Mag Glycinate 500mg · L-Theanine 200mg · Apigenin 100mg
+ Creatine 10g on rest days only
+ Creatine 10g on rest days only
Weekly check-in
Week
Date
Weight (kg)
Waist (cm)
Progress photo (optional)
Trends
No data yet — log your first week above.
Photo comparison
No photos yet.
Progress history
No entries yet.
Upload blood reports
Upload reports for reference (PDF or image)
Upload multiple reports — each gets its own date label. AI reads and merges all values.
Enter your results — check against optimal ranges