Today I finally got some good news from the doctor.
My liver values are back to normal!

After one and a half years or so of dealing with elevated numbers, it feels amazing to know that the treatment is working and things are moving in the right direction.

So… what does this mean?
It means it’s time to step up. Time to get serious. Time to train. Time to get healthy.
And when better to start than after my dopamine detox.

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The Training Program

The program I’ve found is an old one I had laying around. It has three different workout routines and can be done up to six times a week - as long as you follow the right order. It’s a pretty solid setup.

But here’s the thing. It includes pull-ups.
Not chin-ups, but pull-ups. The hard ones.
According to the plan: 4 sets of 8–12 reps.

If I’m lucky, I can do 2–3 reps. And that’s one set. Not four 🤣
This is going to be tough and probably hurt at first. But that’s also the point, I guess.
Hopefully, in time, I will be able to do more pull-ups!

A big question in the back of my head is whether consistent training might also help reduce my chronic joint pain. If I can build strength and stability, maybe I can dial down the aches that have been tagging along for too long.
And when I say too long I mean decades. It has been getting worse the past 2 years time.

The Food Plan

Alongside the workouts, I’ve got a detailed diet. A nutrition plan, you might say.
14 pages packed with tasty recipes that actually look pretty good (not just chicken and rice every day) 😎

I need about 2500-3000 kcal a day. This will build some muscle, since 2000 kcal keep me at my current weight.

This will be split between protein, carbs and fat as follow:

Protein	220 g
Carbs	366 g
Fat	68 g

Some important notes from the plan:

• Drink about half a liter of water with each main meal
• All spices and herbs are fine - flavor is allowed!
• Food can be fried, baked, boiled, steamed… just stick to the measurements
• Weigh ingredients before cooking

Honestly, I always thought the weighing had to be done when the meal had been prepped 🤦🏼‍♂️😅
And drinking water has never been my strongest suit!

And one thing I really like is that it explicitly says this new lifestyle shouldn’t isolate me. If I go out with friends or family, I can swap my dinner for a steak, or something else.
Even some chocolate once in a while is okay (max once a week). That makes the whole thing feel way more sustainable, even though I don't eat a lot of chocolate. Just the example given in the guide/plan.

The Challenge

So here I am:

• Liver values are finally normal
• Training program ready
• Nutrition plan ready

Now it’s just about discipline.
Dopamine detox and then workout.
The goal isn’t just bigger muscles - it’s to become stronger, healthier, more confident, and hopefully keep the chronic pain at bay.

Will I ever manage to complete 4 sets of 12 pull-ups one day?
Right now that feels about as realistic as me running a marathon tomorrow. And I'll be leaving that to @rainbowdash4l 🤣

But with consistency… who knows?!

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Final Thoughts

This feels like the start of a new chapter. Not just a “diet” or a “workout plan”, but a lifestyle shift.
And honestly, I’m excited.

What about you — have you ever started a program that looked impossible at first? How did it go?

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Thank you for reading!

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Images: might add some later (doctor’s note, workout meme, or just a pull-up bar mocking me).

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