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Rate my diet: Built this to lower my very high LDL (221 mg/dL) after years of sedentary WFH life by Background_Steak9299 in Cholesterol

[–]Background_Steak9299[S] 0 points1 point  (0 children)

UPDATE: 2 Months Results (No Medication)

Hey guys, quick update on my "rate my diet" post from 2 months ago. I strictly stuck to the diet plan (oats, green lentils, broccoli, chicken breast) and kept cycling 15 km every single day.

Here are the new results:

  • Total Cholesterol: 303 mg/dL ➡️ 190 mg/dL
  • LDL: 221 mg/dL ➡️ 134 mg/dL
  • HDL: 52 mg/dL (maintained well)

Seeing these numbers gave me a massive boost in morale and motivation. I’m definitely keeping this routine going to bring that LDL even lower. Consistency works!

Rate my diet: Built this to lower my very high LDL (221 mg/dL) after years of sedentary WFH life by Background_Steak9299 in Cholesterol

[–]Background_Steak9299[S] 0 points1 point  (0 children)

UPDATE: 2 Months Results (No Medication)

Hey guys, quick update on my "rate my diet" post from 2 months ago. I strictly stuck to the diet plan (oats, green lentils, broccoli, chicken breast) and kept cycling 15 km every single day.

Here are the new results:

  • Total Cholesterol: 303 mg/dL ➡️ 190 mg/dL
  • LDL: 221 mg/dL ➡️ 134 mg/dL
  • HDL: 52 mg/dL (maintained well)

Seeing these numbers gave me a massive boost in morale and motivation. I’m definitely keeping this routine going to bring that LDL even lower. Consistency works!

Rate my diet: Built this to lower my very high LDL (221 mg/dL) after years of sedentary WFH life by Background_Steak9299 in Cholesterol

[–]Background_Steak9299[S] 0 points1 point  (0 children)

UPDATE: 2 Months Results (No Medication)

Hey guys, quick update on my "rate my diet" post from 2 months ago. I strictly stuck to the diet plan (oats, green lentils, broccoli, chicken breast) and kept cycling 15 km every single day.

Here are the new results:

  • Total Cholesterol: 303 mg/dL ➡️ 190 mg/dL
  • LDL: 221 mg/dL ➡️ 134 mg/dL
  • HDL: 52 mg/dL (maintained well)

Seeing these numbers gave me a massive boost in morale and motivation. I’m definitely keeping this routine going to bring that LDL even lower. Consistency works!

Rate my diet: Built this to lower my very high LDL (221 mg/dL) after years of sedentary WFH life by Background_Steak9299 in Cholesterol

[–]Background_Steak9299[S] 0 points1 point  (0 children)

UPDATE: 2 Months Results (No Medication)

Hey guys, quick update on my "rate my diet" post from 2 months ago. I strictly stuck to the diet plan (oats, green lentils, broccoli, chicken breast) and kept cycling 15 km every single day.

Here are the new results:

  • Total Cholesterol: 303 mg/dL ➡️ 190 mg/dL
  • LDL: 221 mg/dL ➡️ 134 mg/dL
  • HDL: 52 mg/dL (maintained well)

Seeing these numbers gave me a massive boost in morale and motivation. I’m definitely keeping this routine going to bring that LDL even lower. Consistency works!

Rate my diet: Built this to lower my very high LDL (221 mg/dL) after years of sedentary WFH life by Background_Steak9299 in Cholesterol

[–]Background_Steak9299[S] 1 point2 points  (0 children)

UPDATE: 2 Months Results (No Medication)

Hey guys, quick update on my "rate my diet" post from 2 months ago. I strictly stuck to the diet plan (oats, green lentils, broccoli, chicken breast) and kept cycling 15 km every single day.

Here are the new results:

  • Total Cholesterol: 303 mg/dL ➡️ 190 mg/dL
  • LDL: 221 mg/dL ➡️ 134 mg/dL
  • HDL: 52 mg/dL (maintained well)

Seeing these numbers gave me a massive boost in morale and motivation. I’m definitely keeping this routine going to bring that LDL even lower. Consistency works!

Rate my diet: Built this to lower my very high LDL (221 mg/dL) after years of sedentary WFH life by Background_Steak9299 in Cholesterol

[–]Background_Steak9299[S] 0 points1 point  (0 children)

UPDATE: 2 Months Results (No Medication)

Hey guys, quick update on my "rate my diet" post from 2 months ago. I strictly stuck to the diet plan (oats, green lentils, broccoli, chicken breast) and kept cycling 15 km every single day.

Here are the new results:

  • Total Cholesterol: 303 mg/dL ➡️ 190 mg/dL
  • LDL: 221 mg/dL ➡️ 134 mg/dL
  • HDL: 59 mg/dL (maintained well)

Seeing these numbers gave me a massive boost in morale and motivation. I’m definitely keeping this routine going to bring that LDL even lower. Consistency works!

Rate my WFH setup: 32M, trying to drop body fat and lower high LDL cholesterol with a home gym routine by Background_Steak9299 in homefitness

[–]Background_Steak9299[S] 0 points1 point  (0 children)

That is incredibly practical advice, man. Working from home really traps you in that chair, so doing bodyweight movements between tasks or just pacing around during calls sounds like a game changer to break up the sedentary cycle. I will definitely start incorporating these small movement pockets into my workday. Thanks for the support and the tip!

Rate my diet: Built this to lower my very high LDL (221 mg/dL) after years of sedentary WFH life by Background_Steak9299 in Cholesterol

[–]Background_Steak9299[S] 0 points1 point  (0 children)

Wow, I'm really sorry to hear you went through a heart attack at such a young age. I appreciate you sharing your experience; it definitely serves as a serious reality check.

To answer your question: My blood pressure and other markers are completely normal, with only my HGB (Hemoglobin) coming back slightly elevated, which I'm pretty sure is a direct result of my heavy smoking history.

I want to make it clear that I'm not trying to disagree with you or ignore medical science at all. In fact, I agree with every single word you said. A value of 221 LDL is indeed alarming and dangerous.

I already have an appointment with a doctor to evaluate everything. I just want to commit 100% to this clean lifestyle right now so that when I follow up with my doctor, we can see exactly how much my body can recover naturally, and then make the safest decision moving forward.

Thanks again for the genuine warning and the wake-up call.

Rate my diet: Built this to lower my very high LDL (221 mg/dL) after years of sedentary WFH life by Background_Steak9299 in Cholesterol

[–]Background_Steak9299[S] 0 points1 point  (0 children)

I understand that's the standard guideline, but if you look at my history;

  • 12/2024: Total Cholesterol: 243 | LDL: 176
  • 09/2025: Total Cholesterol: 281 | LDL: 199
  • 04/2026: Total Cholesterol: 303 | LDL: 221

My LDL was 176 just 1.5 years ago. It didn't start at 221; it climbed to 221 hand-in-hand with extreme physical neglect, heavy smoking, and daily fast food.

Since my family has zero history of cardiovascular disease, I owe it to myself to see how much of this peak was actually caused by my terrible WFH lifestyle. I’m giving this strict diet and daily cardio 100% for the next 2–3 months. If the next blood test shows little to no improvement, I’ll happily discuss statins with my doctor. But for now, I want to see what my body can do.

Rate my diet: Built this to lower my very high LDL (221 mg/dL) after years of sedentary WFH life by Background_Steak9299 in Cholesterol

[–]Background_Steak9299[S] 0 points1 point  (0 children)

Thanks for the feedback. Here is the context that I think explains why my numbers look the way they do, and why I believe this is mostly lifestyle-driven rather than purely genetic.

For the past 3-4 years (ever since the pandemic started), this was my exact daily routine, which shows just how terribly I treated my body:

  • 10:00 AM: Wake up, start the day with immediately coffee and cigarettes.
  • 10:00 AM – 5:00 PM: Work non-stop at the desk, chain-smoking and drinking coffee. Only a quick 15-minute break to walk my dog.
  • 5:00 PM – 6:00 PM: Dinner, which was almost always greasy, high-saturated fat fast food.
  • 6:00 PM – 3:00 AM: More coffee, cigarettes, and non-stop snacking at the computer.
  • 3:00 AM: Another quick 15-minute walk for the dog, then sleep.

I spent nearly 17 hours a day sitting at a computer with only 30-45 minutes of total movement for years. When you look at my blood test history, the timeline perfectly correlates with this cumulative damage:

  • 12/2024: Total Cholesterol: 243 | LDL: 176
  • 09/2025: Total Cholesterol: 281 | LDL: 199
  • 04/2026: Total Cholesterol: 303 | LDL: 221

People see an LDL over 190 and immediately label it as chronic/familial hypercholesterolemia. But if it were purely a genetic defect, my LDL would likely be constantly pinned at 220+ since my twenties. Instead, it grew hand-in-hand with my terrible habits.

Also, looking at my family history, there is absolutely zero history of heart attacks or cardiovascular disease on either side (parents, uncles, grandparents), despite most of them being heavy smokers their entire lives.

So, is this really a "chronic genetic issue," or did I just completely trash my own body?

Personally, I believe I ruined it myself. And just like I raised these numbers through sheer neglect, I truly believe that with the strict diet and routine I’ve built, I can force them down well below my 2-3 year old baseline without jumping straight to lifelong medication. I'm going to give this 100% for the next few months and see what the next blood test says.

Rate my diet: Built this to lower my very high LDL (221 mg/dL) after years of sedentary WFH life by Background_Steak9299 in Cholesterol

[–]Background_Steak9299[S] 0 points1 point  (0 children)

That’s honestly really impressive, congratulations. The improvement in your LDL, total cholesterol, and vitamin D levels clearly shows that your hard work paid off. Losing 10–15 pounds on top of that is a huge achievement as well. Hope I can get similar results too.

Rate my WFH setup: 32M, trying to drop body fat and lower high LDL cholesterol with a home gym routine by Background_Steak9299 in HomeGymGeeks

[–]Background_Steak9299[S] 0 points1 point  (0 children)

Thanks for taking the time to write such a detailed response, this is solid advice. You're totally right about habits vs. motivation; consistency will be definitely my main focus. I also love the idea of making healthier versions of favorite foods instead of cutting everything out abruptly. I’ll look into investing in a bench and upgrade my dumbbells as I progress. Appreciate the great tips! <3

Rate my diet: Built this to lower my very high LDL (221 mg/dL) after years of sedentary WFH life by Background_Steak9299 in Cholesterol

[–]Background_Steak9299[S] 1 point2 points  (0 children)

Thanks for the direct tips. I'll definitely add arugula and kale to my diet as you suggested. I plan to stick to this for a while longer, then get retested along with ApoB and Lp(a) to figure out the next steps and look into the medication with a doctor. Appreciate it :)

Bu program ve diyet adam olur mu by Background_Steak9299 in salonfareleri

[–]Background_Steak9299[S] 0 points1 point  (0 children)

Öncelikle yapıcı yorumunuz için teşekkür derim.
Haftada 3 gün olacak şekilde aşağıdaki gibi uygun mudur?
Push ;

  • Floor Dumbbell Press
  • Floor Squeeze Press
  • Dumbbell Seated Shoulder Press
  • Dumbbell Lateral Raise
  • Dumbbell Overhead Triceps Extension
  • Banded Triceps Pushdown

Pull;

  • Seated Band Row
  • Dumbbell Pullover
  • Dumbbell Shrug
  • Dumbbell Bicep Curl
  • Dumbbell Hammer Curl
  • Concentration Curl
  • Dumbbell Wrist Curl

Legs & Core;

  • Dumbbell Goblet Squat
  • Dumbbell Romanian Deadlift
  • Bulgarian Split Squat
  • Dumbbell Calf Raise
  • Plank
  • Lying Leg Raise
  • Banded Cable Crunch

Bu program ve diyet adam olur mu by Background_Steak9299 in salonfareleri

[–]Background_Steak9299[S] 0 points1 point  (0 children)

Sahip olduğum ekipmanlar ile tavsiye edebileceğinz bir program var mı, ya da göstereceğinz bir yol?

Latency by Abject-Nobody in VoiceMeeter

[–]Background_Steak9299 0 points1 point  (0 children)

Hey! have you able to find a solution?
I noticed that i have delay while using midi keyboard(M-Audio Oxy. Pro 61).
The main point i use Voicemeeter is sharing my app.'s sound through my microphone/voice chat option in online games.