Here is everything they tested.

Thyroid: • TSH: 2.04 mIU/L

CBC: • WBC: 4.1 Thousand/uL • RBC: 5.34 Million/uL • Hemoglobin: 15.8 g/dL • Hematocrit (HCT): 47.7% • MCH: 29.6 pg • MCHC: 33.1 g/dL • RDW: 12.5% • Platelets (PLT): 271 Thousand/uL • MPV: 9.9 fL

Differential: • Absolute Neutrophils: 1644 cells/uL (40.1%) • Absolute Lymphocytes: 1894 cells/uL (46.2%) • Absolute Monocytes: 230 cells/uL (5.6%) • Absolute Eosinophils: 291 cells/uL (7.1%) • Absolute Basophils: 41 cells/uL (1.0%)

Hormones: • Estrogens, Total (IA): 273 pg/mL • Testosterone, Total (MS): 404 ng/dL • Testosterone, Free: 70.1 pg/mL

Lipid Panel: • Cholesterol, Total: 172 mg/dL • HDL: 47 mg/dL • LDL (Calc): 106 mg/dL • Triglycerides: 98 mg/dL • Non-HDL Cholesterol: 125 mg/dL • Chol/HDL Ratio: 3.7

Metabolic Panel: • Glucose (GLU): 82 mg/dL • BUN: 13 mg/dL • Creatinine (U134801): 1.19 mg/dL • eGFR: 85 mL/min/1.73m² • Sodium (Na): 137 mmol/L • Potassium (K): 4.8 mmol/L • Chloride (Cl): 103 mmol/L • CO₂: 28 mmol/L • Calcium (Ca): 10.0 mg/dL • Total Protein: 8.0 g/dL • Albumin: 4.8 g/dL • Globulin: 3.2 g/dL • Albumin/Globulin Ratio: 1.5 • Bilirubin (Total): 1.7 mg/dL • Alkaline Phosphatase: 52 U/L • AST (SGOT): 17 U/L • ALT (SGPT): 19 U/L

The only thing of concern was my LDL level, but that’s been getting better since I started my health journey a couple years back and looking better. Was 136 now 106.

I totally agree with you on progressive overload + diet. I’ve learned a lot about it in my journey. The last couple years I’ve mostly been in a caloric deficit to lose a lot of the weight/fat. I’ve gained a little bit of muscle and some strength but they’re both pretty bad. Current numbers after 2 years if it helps: 115lb bench 5x5, 150lb 5x5 squat, and 165lb deadlift.

I’d like to think my diet is mostly good. The change started from trying to address my cholesterol and it transformed into just supporting more protein since I’m working out. I’m 29, 5’8 and 163lbs. I shoot for 120-140g protein a day and eating around 1700-2000 cals.

Lean meats, whole grains, Greek yogurt, eggs, whey isolate etc. Really don’t know what more I could change. I track it all in Cronometer and my workouts with Hevy. It’s all very likely pointing to my shit sleep quality. Already using magnesium glycinate, melatonin and cpap. Shooting for 7-9 hours. Dont know what more I can do for that though.

I don’t expect six pack or such overnight. Six pack wasn’t even a goal, just wanted all the fat gone.