Meal Plan
The Glop — Daily Meal 1
1 cup low-fat Greek yogurt + 1 scoop protein powder + ½ cup mixed berries + 1 tbsp psyllium husk + 1 tbsp chia seeds
~50g protein~32g carbs~12g fiber~360 cal
Every day at 11:00 AM — non-negotiable
Rules
Window: 11:00 AM – 7:00 PM hard stop. Sober Margarita (soda water + lime + sea salt) after 7pm.
Sodium: <1,500mg/day. Lemon, herbs, garlic — no salt shaker.
Protein anchors: salmon, sardines, tuna, shrimp, eggs, Greek yogurt, cottage cheese, tempeh, edamame.
2X Training
2 sets per exercise to near failure · Mon · Wed · Fri · 40–50 min · Rest 90 sec between sets
Body Dashboard
7-day weight average
Log daily in Today. Only the weekly average matters.
Waist-to-height ratio
Height: 5'10" (70"). Goal: ratio < 0.5 (waist under 35")
Monthly progress photos
First Sunday each month · same lighting · same pose
Cancún countdown
—
days until September 18, 2025
Plan Details
Supplements
Labs
ERT Sleep
Targets
Berberine 500mg × 2
With Meal 1 (11am) + Meal 3 (6:30pm). Directly lowers LDL. Your LDL was 127 — goal <100.
Krill Oil 1,000mg
With any fatty meal. Omega-3s for LDL + HDL. Synergistic with salmon-heavy diet.
DHEA 25mg
With Meal 1 (morning). Supports testosterone. Free T was 59.2 — low-normal.
Magnesium 144mg
With Meal 3 or before bed. BP + sleep quality (ERT) + muscle recovery.
5-HTP 100mg
30 min before bed. Serotonin/melatonin precursor. Perfect ERT timing.
Creatine Monohydrate 3–5g
Post-workout on training days. +20oz water/day required. Expect 1–3 lb scale increase (muscle water) in wks 1–2.
Psyllium Husk In The Glop
1 tbsp in The Glop daily. Soluble fiber binds LDL directly. Berberine + krill + psyllium trio targets LDL.
December 2025 results. Retest at Week 12 (late June).
LDL Cholesterol 127 H
Goal: <100. Berberine + krill + psyllium + low sat-fat diet.
Total Cholesterol 205
Goal: <200. Tracking with LDL.
HDL 58 ✓
Good. Maintain with omega-3s.
Triglycerides 98 ✓
Normal. Limit alcohol to protect.
AST / ALT 39 / 53
Mildly elevated. Limit alcohol strictly.
HbA1c 5.2% ✓
Excellent. No diabetes risk.
Free Testosterone 59.2 pg/mL
Low-normal. Training + sleep + DHEA is correct approach.
Ferritin 38 ng/mL
At the floor. Increase sardines, shrimp, lentils, spinach.
Vitamin D 68 ✓
Optimal. Maintain.
hsCRP 0.5 ✓
Optimal <1.0. Low cardiovascular inflammation.
E — Environment
Blackout curtains / sleep mask
Mouth tape for nasal breathing
R — Routine (8:30pm)
Dim lights / no overhead lighting
No screens — reading fiction
T — Timing
Consistent wake time kept
1,700
Cal/day
11–12× bodyweight
140g
Protein/day
0.8–1.0g per lb
Eating window
11:00 AM – 7:00 PM. 3 meals. Hard stop 3–5 hrs before bed.
Daily steps
7,500–10,000. Post-meal walks, standing desk, walking calls.
Sodium
<1,500mg/day. Critical for blood pressure on olmesartan.
Blood pressure goal
<130/80. Monitor 2–3× per week. Never hold breath during lifts.
Settings
Goal & diet
Plan details
Supplements
Labs
ERT Sleep
Targets
Berberine 500mg × 2
With Meal 1 (11am) + Meal 3 (6:30pm). Directly lowers LDL. LDL was 127 — goal <100.
Krill Oil 1,000mg
With any fatty meal. Omega-3s for LDL + HDL.
DHEA 25mg
With Meal 1 (morning). Supports testosterone.
Magnesium 144mg
With Meal 3 or before bed. BP + sleep + muscle recovery.
5-HTP 100mg
30 min before bed. ERT sleep timing.
Creatine Monohydrate 3–5g
Post-workout. +20oz water/day. 1–3 lb scale increase in wks 1–2 is normal.
December 2025 results. Retest at Week 12.
LDL 127 H
Goal: <100. Berberine + krill + psyllium + low sat-fat.
AST / ALT 39 / 53
Mildly elevated. Limit alcohol strictly.
HbA1c 5.2% ✓
No diabetes risk.
Free Testosterone 59.2 pg/mL
Low-normal. Training + sleep + DHEA.
Vitamin D 68 ✓
Optimal. Maintain.
hsCRP 0.5 ✓
Low cardiovascular inflammation.
E — Environment
Blackout curtains / sleep mask
R — Routine (8:30pm)
No screens — reading fiction
T — Timing
Consistent wake time kept
Daily steps
7,500–10,000. Post-meal walks, standing desk, walking calls.
Sodium
<1,500mg/day. Critical for blood pressure on olmesartan.