# Tracker — Tuesday, February 24, 2026 --- ## (1) AM Body Comp (RENPHO) | Metric | Value | Δ from Baseline | |--------|-------|-----------------| | Weight | 171.6 lb | +8.2 lb | | Body Fat % | 12.7% | +0.9% | | FFM | 150.0 lb | +5.8 lb | | Muscle Mass | 142.4 lb | +5.4 lb | *Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle* --- ## (2) Sleep (Oura) | Hrs | Eff% | Deep% | REM% | RHR | HRV | Bed→Wake | |-----|------|-------|------|-----|-----|----------| | 5h 23m | 91% | 24% | 24% | 56 | 51 | 2:58 AM→8:53 AM | *Score: 65 (Fair). Sleep debt: 4h 10m. Latency: 12m. SpO2: 98%. Restfulness: Optimal.* *Targets: 7-8h ❌ | >85% eff ✅ | >15% deep ✅ | >20% REM ✅ | RHR <50 ❌ | Bed <12am ❌* --- ## (3) Food Log (v34) | Meal | Item | Cal | P | C | F | Na | K | |------|------|-----|---|---|---|----|---| | AM Drinks | ACV + lemon + collagen + beet | 107 | 18.7 | 8.4 | 0.1 | 10 | 178 | | M1 | Smoothie (apple + banana + coconut water) | 246 | 3.5 | 60.9 | 1.2 | 255 | 1,217 | | M1 | 15 tbsp egg whites | 120 | 27 | 1.5 | 0 | 330 | 290 | | M1 | 3 tsp Tabasco Chipotle | 0 | 0 | 0 | 0 | 360 | 0 | | Extra | 1 banana | 105 | 1.3 | 27 | 0.4 | 1 | 422 | | Starbucks | WC Strawberry Cream CB venti | 300 | 3 | 40 | 14 | 70 | 50 | | M2 | 3 cups white rice cooked | 618 | 12.9 | 134 | 1.2 | 6 | 165 | | M2 | 6 whole eggs | 420 | 36 | 2.4 | 30 | 420 | 390 | | M2 | 4 oz cooked chicken | 187 | 35 | 0 | 4 | 90 | 350 | | M2 | 3 cups chopped salad | 40 | 2 | 8 | 0.5 | 30 | 300 | | M2 | Pine nuts (~2 tbsp) | 114 | 2.4 | 2 | 11.4 | 1 | 120 | | M2 | 2 tbsp olive oil | 240 | 0 | 0 | 28 | 0 | 0 | | M2 | 2 tbsp cilantro | 1 | 0 | 0 | 0 | 1 | 10 | | M2 | 3 tbsp kimchi sauce | 135 | 0 | 3 | 13.5 | 315 | 0 | | M2 | 2 tbsp avocado mayo | 200 | 0 | 0 | 22 | 170 | 0 | | M2 | 8 tbsp light Italian dressing | 80 | 0 | 8 | 4 | 960 | 0 | | **TOTAL** | | **2,913** | **141.8** | **295.2** | **130.3** | **3,019** | **3,492** | --- ## (4) Targets (v34 — Phase 1: Osta Cut) | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 2,913 | 3,250 | ⚠️ –10% | | Protein | 141.8g | 230g | ❌ –38% | | Carbs | 295.2g | 385g | ⚠️ –23% | | Fat | 130.3g | 88g | ❌ +48% | | Sodium | 3,019mg | <2,500mg | ❌ +21% | | Potassium | 3,492mg | >4,700mg | ❌ –26% | | Hydration | — | ≥3L | 🔄 | --- ## (5) Workout | Type | Muscles Hit | |------|-------------| | Upper (Push + Back) | Chest, Shoulders, Back @ DMV Iron | **PR: Bench 235×1** ⬆️ (+10 lb from 225×2) --- ## (6) Supplements (v30) | Timing | Supplement | Taken | |--------|------------|-------| | AM | Collagen 20g | ✅ | | AM | Beet Powder 5g | ✅ | | AM | Fish Oil 3g | ✅ | | AM | D3 4,000IU | ✅ | | AM | NAC 600mg | ✅ | | AM | Pine Bark 300mg | ✅ | | AM | Boron 10mg *(2on/1off)* | ✅ | | Dinner | Zinc Picolinate 30mg | ✅ | | Dinner | NAC 600mg | ✅ | | Dinner | Melatonin 0.5mg | ✅ | | Bed | Mag Glycinate 200mg | ✅ | | Bed | Glycine 3g | ✅ | --- ## (7) Cycle & Medications **Week 7 of 8** — Day 47 (Osta end Mar 30 → PCT Mar 31–Apr 13) | Compound | Dose | Taken | |----------|------|-------| | Ostarine | **10mg** (pre-WO) | ✅ | | Enclomiphene | 12.5mg | ✅ | | GHK-Cu | 2mg SubQ *(M/W/F)* | — *(not today)* | | Accutane | 40mg w/ Meal 2 | ✅ | --- ## (8) Pumpmaxxing | Item | Dose/Protocol | Status | |------|---------------|--------| | Tadalafil | 20mg daily | ✅ | | Sildenafil | 50mg *(⚠️ stacked w/ tadalafil)* | ✅ | | L-Citrulline | 6g *(rest days only)* | — *(train day)* | | Pine Bark | 300mg AM | ✅ | | Boron | 10mg AM | ✅ | | Pump (VED) | 15-20 min ≤5 inHg | ☐ | | PT-141 | 1-2mg SC *(PRN)* | — | | BPC-157 | 250mcg SC *(not active yet)* | — | --- ## (9) Flags | Flag | Details | |------|---------| | 🧀 Dairy | WC Strawberry Cream CB (heavy cream), kimchi sauce (buttermilk powder) | | 🔴 PDE5 Stack | Tadalafil 20mg + Sildenafil 50mg same day — do not repeat | | ❌ Fat | 130.3g (48% over 88g target) — eggs + olive oil + mayo + kimchi sauce | | ❌ Sodium | 3,019mg — Italian dressing alone was 960mg | | ❌ Protein | 141.8g — 88g short, called it early due to fatigue | | ⚠️ Sleep | 5h 23m, bed 2:58 AM, sleep debt 4h 10m | | ⚠️ RHR | 56 bpm — above <50 target | --- ## (10) Notes Bench 235×1 PR — new weight best, +10 lb from 225×2 on Feb 17. Hit on 5h sleep, post-Ramadan fast day, 10mg Osta pre-WO + sildenafil 50mg + 2 scoops PWO. Day 1 of v34 recomp-cut but nutrition off-plan: fat blown (eggs + olive oil + mayo + condiments), sodium over (Italian dressing = 960mg alone), protein 38% under target. Two dairy violations on Accutane (Starbucks cold foam, kimchi sauce buttermilk). PDE5 double-stack flagged — tadalafil + sildenafil same day is contraindicated, pick one going forward. Called it early on food — prioritized sleep over protein gap. Supplement compliance perfect. Tomorrow: hit 230g+ protein, zero dairy, bed by 11:30 PM. --- *Exported: February 24, 2026*
← all trackers
Tuesday