Good job, Jon!!
On my initial tests (2009) I had a total of about 240 (in your units, we say 6,0 mmol/l), HDL of 40 and LDL of 155. I lost 40 pounds, stopped eating sugar and other empty carbs, burgers, etc. and started exercising. The effect is that HDL is up (to almost 50), triglycerides are almost zero, total is down to 190, but my LDL stays on the high side of 130.
It seems like most of the reduction is the space between LDL+HDL and total.
I think I would benefit from a statin in low dose (5-10 mg Simvastatin or so), and I've been trying to sell this idea to my doctor, possibly along with an antiadrenergic to stop the events of white coat hypertension. So long it's failing. My doctor keeps telling me that my cholesterol is fine and my BP is great. But my cardiologist said; "you would have been treated in the United States".. What a great healthcare system we have in Norway..........
Anyway, good job, and keep us updated :) Just one question; how high intensity do you keep on your bike? I usually do intervals, where I find a 240 steps long flight of stairs that I climb 4 times, increasing the HR to approx 180, then walk down, repeat 4 times. Or I sit 25-30 min on my stationary bike, with variable intensity.
GOOD JOB, gives me a kick start to working out, this is prove it works.