Bloodwork
Book 90-day retest at Thyrocare / SRL
Daily zinc — split dose
Total daily zinc ≈ 25–27mg split across two doses:
Split dosing improves absorption compared to one large single dose.
Phase 1
Start Immediately — bloodwork demands these
5:30 AM sublingual, empty stomach
Brand · Himalayan Organics OR Zenith Nutrition B12
Your B12 = 181 (below range 183). Corrects MCH/MCHC. Fatigue + poor recovery.
5:45 AM with fatty food
Brand · Carbamide Forte D3 + K2 MK7 combo
Your D3 = 14.3 (deficient). Suppressing testosterone 25–30%. Retest at 90 days.
5:45 AM in water (daily incl. weekends)
Brand · AS-IT-IS Creatine Monohydrate
Zero dietary creatine as vegetarian. 30–40% better response than meat eaters.
9:00 AM post-gym in water
Brand · MuscleBlaze Biozyme Isolate OR AS-IT-IS WPI
BUN = 7 (below range 11–23). Protein deficient. WPI has near-zero lactose.
9:00 AM + 7:30 PM
Brand · AS-IT-IS L-Glutamine
Gut lining repair. Reduces DOMS 30–40%. Critical with 195g/day protein.
9:00 AM with food
Brand · Zenith Nutrition Algae Omega OR Deva Vegan
HDL = 13.7 (critically low). Most potent natural HDL raiser. 7 days/week.
Phase 2
Add Week 4–5
12:30 PM with lunch
Brand · NOW Foods Flush-Free Niacin 500mg
Only supplement with clinical proof for raising HDL. Target HDL 35–40 in 6 months.
12:30 PM with lunch
Brand · Wellbeing Nutrition Daily Greens OR MB-Vite
Fills iodine, selenium, folate gaps. Liver enzymes clean — safe.
Daily — 7 days a week including weekends. Weekdays 12:30 PM, weekends 1:30 PM. Always with your biggest meal of the day.
Brand · Carbamide Forte Calcium with Magnesium & Zinc Vitamins
Provides K2 MK-7 55mcg + Zinc 13.2mg + D3 600 IU top-up. ⚠ Lunch only — calcium blocks your nighttime zinc + magnesium if taken late. Why daily including weekends: K2 MK-7 works alongside your D3 5000 IU. D3 at high doses mobilises calcium — K2 ensures it goes to bones, not arteries. Since D3 is daily, K2 must be daily too. Skipping K2 on weekends while continuing D3 is incomplete and counterproductive.
9:30 PM — empty stomach (30 min before casein)
Brand · Carbamide Forte Chelated Magnesium Glycinate
Pure chelated glycinate form — best absorption, zero laxative effect. Improves deep sleep and overnight GH release. NEVER co-dose with calcium.
9:30 PM — with Magnesium Glycinate, empty stomach
Brand · Zincovit — any local chemist, OTC (Apollo / MedPlus)
Zinc co-factors testosterone synthesis. At least 9 hrs after your lunchtime calcium tablet = zero interference. Daily total ~25–27mg split across lunch + night for better absorption.
10:00 PM with casein
Brand · Himalaya Ashvagandha (KSM-66)
15–17% testosterone increase + 27% cortisol reduction. Addresses your 348 ng/dL T.
10:00 PM in 200ml warm water
Brand · ON Gold Standard Casein OR MB Slow Protein
Digests 5–7 hours — feeds muscles all night. 25g protein vs 8g from milk.
Phase 3
Add Month 3+
6:30 AM pre-gym (weekdays)
Brand · AS-IT-IS L-Citrulline Malate 2:1
Raises nitric oxide, better pump, 40% less DOMS. No caffeine crash.
12:30 PM with lunch
Brand · Limcee 500mg (OTC)
Doubles iron absorption from rajma/dal. Corrects MCH/MCHC alongside B12.
Weekend
Saturday + Sunday only
10:30 PM Sat+Sun, dissolve in warm water
Brand · Upakarma Ayurveda Pure Shilajit Resin
Fulvic acid boosts mitochondrial ATP + testosterone. RESIN form only.