Retrospective: Februari

The effort to reverse my fatty liver condition began on January 1st, with a focus on a whole-foods-based diet consisting primarily of meat and vegetables. By February, my bloodwork showed significant improvements—most of the liver-related markers had returned to the normal range, confirming that the approach was working.

The plan for February was to maintain the same course, and while I largely stuck to it, I also allowed for some cheat meals and even full cheat days. Unfortunately, these deviations had a noticeable impact, preventing me from achieving another round of excellent results. That said, the month wasn’t a total loss—I still managed to lose some fat and gain some muscle, which is a positive outcome.

The key lesson here is that even a relatively small amount of missteps can seriously hinder meaningful progress. Moving forward, consistency will be crucial to reaching my ultimate goal.

Stats

The table below summarizes the key metrics from this period, highlighting some improvements and regressions.

Diet and intermittent fasting

Throughout this phase, I generally stuck to my low-carb approach, focusing on meat and vegetables. However, I introduced some slack in two key areas: intermittent fasting duration and meal choices. There were days when my fasting window was shorter than planned, and I also indulged in more cheat meals—and even full cheat days—than I should have.

The result? Progress slowed. While I still saw some benefits, it became clear that these small compromises added up, preventing me from achieving the best possible results. The takeaway is simple: I slacked too much. Moving forward, tightening up both my fasting discipline and food choices will be necessary to get back on track.

Training

When it came to training, discipline wasn’t an issue—I stuck to my routine consistently. The effort was there, and I didn’t miss sessions, which is a win in itself. However, one thing became clear: I need to increase my training volume.

While maintaining consistency is great, pushing for more volume—whether through additional sets, reps, or even an extra session—could drive better progress. Moving forward, I’ll focus on gradually increasing my workload to maximize strength and muscle gains.

Bloodwork

None planned.

Fatty-liver index

No bloodwork, so no update.

Goals & plan

The bigger picture remains the same—sticking to a low-carb approach centered around meat and vegetables while maintaining a structured intermittent fasting routine. The results from the initial phase showed that this method works, but consistency is key. That means tightening things up again, reducing unnecessary slack in both fasting and food choices to ensure real progress continues.

At the same time, sustainability matters. Completely restricting myself isn’t the goal; it’s about balance. Going forward, I’ll allow for a couple of planned moments each month where I can eat more freely and enjoy a glass of wine without guilt. The focus will be on keeping these intentional rather than slipping into random cheat days that derail progress. Alongside this, I’ll also increase my training volume to push my strength and muscle-building further. With this refined approach, the goal is steady, meaningful progress while still enjoying life in a controlled way.

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 2000mg
• Omega 3 DHA/EPA 250mg
• Magnesium 800mg
• 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

My diet primarily revolves around whole foods like meat, vegetables, and nuts, ensuring a nutrient-dense and balanced approach. Beverages are limited to coffee, green tea, and water to keep things simple and aligned with my goals. I aim to avoid bread, pasta, rice, potatoes, processed foods, junk food, and sugary drinks in my regular meals.

Training

I’m really starting to hate maintaining this section, but it still provides some value to me. /shrug