Goals & plan

The first priority is to get my liver related markers (ASAT, ALAT, GGT, CK) back to where they should be (see bloodwork), basically I need to reverse a fatty-liver condition. From my “research” I’ve learned it’s best to drop alcohol entirely and significantly reduce sugar (sucrose/fructose) intake, basically switching to a low-carb diet. I will push hard for a month and get new bloodwork done to see if any progress was made.

Next to the dietary changes I will be incorporating Intermittent Fasting (IF) and start lifting weights again - which I failed to do for 3 months.

Bloodwork

I’ve included the most important health and risk markers here (I think). If you think I should be monioring other markers as well, please let me know!

Note: Avoid exercising for 48 hours before your next bloodwork to prevent elevated ALAT and ASAT levels, as these enzymes are released by muscle tissue following physical activity.

Fatty-liver index

I found this thing called the Fatty Liver Index which provides a nice way to measure the fatty-liver condition, from what I understand it’s also a reliable method.

Supplements

I understand that health issues can’t be resolved solely by taking supplements—relying on them alone is both naive and ineffective. However, certain supplements can provide valuable support when combined with a healthy lifestyle. Here’s a list of the supplements I’m currently using:

• Vitamin D3 6000iu
• Vitamin K2 180mcg
• Vitamin C 1000mg
• Omega 3 DHA/EPA
• Magnesium 400mg
• Bonusan liver formula
• ZMA

Achievements

Creating plans without tracking progress is essentially ineffective, so this is where I document and monitor my progress (if any). I will update this post a couple of times a week!

Stats

For the body measurements I use an Omron BF511. I guess it’s safe to say that the fat and muscle measurements are not that reliable - but given enough data it should still reflect a trend. All weights and measurements are expressed in kilograms and centimeters.

Diet

The diet primarily focuses on whole foods such as meat, vegetables, and nuts. Beverages are limited to coffee, green tea, and water. I aim to completely avoid alcohol, bread, pasta, rice, potatoes, processed/junk foods, sugary drinks, and similar items. However, I have a weakness for cheese, so that’s staying in for now — though I know there’s room for improvement as I refine the diet further.

Training

For simplicity, I’m only tracking the key exercises to gauge progress, though I incorporate other movements into my routine as well. The exercises I track include: Bench Press (BP), Incline Bench Press (IBP), Squat (SQ), Bent-over Rows (BOR), Seated Cable Rows (SCR), Deadlift (DL), Lat Pulldown (LPD), Dips, and Pullovers (PO). All weights are recorded in kilograms.