# Daily Tracker — Thursday, February 26, 2026 **Week 7 of 11 / Osta Week 4 of 8** --- ## (1) Body Composition (RENPHO — 9:02 AM) | Metric | Value | Δ Baseline (Jan 1) | Δ Previous Day | |--------|-------|-------------------|----------------| | Weight | 169.6 lb | +6.2 lb | +0.8 lb | | Body Fat % | 12.4% | +0.6% | 0.0% | | FFM | 148.6 lb | +4.4 lb | +0.6 lb | | Muscle Mass | 141.0 lb | +4.0 lb | +0.4 lb | | Skeletal Muscle | 96.0 lb (56.6%) | — | — | | Visceral Fat | 6 (Excellent) | — | — | | BMR | 1,824 kcal | — | — | | Metabolic Age | 25 (Excellent) | — | — | *Baseline: 163.4 lb / 11.8% BF / 144.2 FFM / 137.0 muscle (Jan 1, 2026)* *Weight spike likely sodium-driven water retention from Feb 25 (6,219mg Na)* --- ## (2) Sleep (Oura — Night of Feb 25→26) | Metric | Value | Target | Status | |--------|-------|--------|--------| | Total Sleep | 7h 44m | 7–8h | ✅ | | Time in Bed | 8h 21m | — | — | | Efficiency | 93% | >85% | ✅ | | Deep Sleep | 1h 24m (18%) | >15% | ✅ | | REM Sleep | 2h 5m (27%) | >20% | ✅ | | Light Sleep | 4h 16m (55%) | — | — | | Awake | 0h 37m | — | — | | RHR | 52 bpm | <50 | ⚠️ | | HRV | 58 ms (max 84) | — | — | | SpO2 | 98% | — | ✅ | | Breathing | Optimal | — | ✅ | | Sleep Score | 82 (Good) | — | — | | Sleep Debt | 3h 10m Moderate | — | ⚠️ | | Bedtime | 12:57am | <12am | ❌ | | Wake | 9:18am | — | — | --- ## (3) Food Log | # | Meal | Item | Cal | P (g) | C (g) | F (g) | Na (mg) | K (mg) | |---|------|------|-----|-------|-------|-------|---------|--------| | 1 | AM Drinks | ACV drink (2tbsp ACV + 4tbsp lemon) | 19 | 0 | 4 | 0 | 14 | 73 | | 2 | AM Drinks | Collagen 20g + Beet 5g | 80 | 20 | 5 | 0.5 | 65 | 150 | | 3 | Meal 1 | Starbucks venti pistachio cream cold brew | 280 | 2 | 38 | 13 | 120 | 200 | | 4 | Snack | White rice 200g cooked | 260 | 5.4 | 57 | 0.6 | 3 | 44 | | 5 | Snack | 3 whole eggs | 210 | 18.6 | 1.1 | 14.7 | 213 | 204 | | 6 | Snack | Goji berries 1/4 cup (28g) | 100 | 4 | 22 | 0 | 85 | 840 | | 7 | Snack | 2 Brazil nuts (~7g) | 46 | 1.0 | 0.8 | 4.7 | 0 | 57 | | 8 | Pre-WO | Bison 3.5oz | 153 | 21.1 | 0 | 7 | 70 | 319 | | 9 | Pre-WO | Siete seasoning 1.75 srv | 26 | 1.8 | 5.3 | 0 | 578 | 158 | | 10 | Pre-WO | Carrots 1 cup (128g) | 52 | 1.2 | 12.3 | 0.3 | 88 | 390 | | 11 | Pre-WO | White rice 250g cooked | 325 | 6.8 | 71.5 | 0.6 | 3 | 55 | | 12 | Pre-WO | French's mustard 6 tsp | 0 | 0 | 0 | 0 | 330 | 0 | | 13 | Post-WO | Mac & cheese 1/3 (pasta 3/4 bag + cream 16tbsp + parmesan 6 srv) | 907 | 44.7 | 90.7 | 44 | 553 | 360 | | 14 | Post-WO | Chicken 179g cooked + Louisiana rub | 278 | 52.6 | 0 | 6 | 642 | 480 | | | **TOTAL** | | **2,736** | **179.2** | **307.7** | **91.4** | **2,764** | **3,330** | --- ## (4) Macro Summary vs Targets | Metric | Actual | Target (Train) | Δ | Status | |--------|--------|----------------|---|--------| | Calories | 2,736 | 3,250 | -514 | ⚠️ Under | | Protein | 179.2g | 230g | -50.8g | ⚠️ | | Carbs | 307.7g | 385g | -77.3g | ⚠️ | | Fat | 91.4g | 88g | +3.4g | ✅ | | Sodium | 2,764mg | <2,500mg | +264mg | ⚠️ | | Potassium | 3,330mg | >4,700mg | -1,370mg | ❌ | | Hydration | — | ≥3L | — | — | *Louisiana rub sodium estimated at 500mg for 1/3 chicken portion — label not confirmed* --- ## (5) Workout | Exercise | Weight | Reps | PR? | Notes | |----------|--------|------|-----|-------| | Deadlift | 376 lb | 1 | ✅ NEW PR | 45lb bar + 25kg×3/side (Eleiko plates) | | + Leg session | — | — | — | Full leg day | *First deadlift PR on record. 376×1.* --- ## (6) Supplements (v30) | Timing | Supplement | Dose | Status | |--------|------------|------|--------| | AM | Collagen | 20g | ✅ | | AM | Beet Powder | 5g | ✅ | | AM | Fish Oil | 3g | ✅ | | AM | D3 | 4,000 IU | ✅ | | AM | NAC | 600mg | ✅ | | AM | Pine Bark | 300mg | ✅ | | AM | Boron | 10mg | ✅ | | Dinner | Zinc Picolinate | 30mg | ✅ | | Dinner | NAC | 600mg | ✅ | | Dinner | Melatonin | 0.5mg | ✅ | | Bed | Mag Glycinate | 200mg | ✅ | | Bed | Glycine | 3g | ✅ | --- ## (7) Cycle & Medications | Compound | Dose | Status | Notes | |----------|------|--------|-------| | Ostarine | 10mg | ✅ | Double dose — leg day | | Enclomiphene | 12.5mg | ✅ | — | | GHK-Cu | 2mg SubQ | ✅ | Abdomen, Wed dose | | Accutane | 40mg | ✅ | With Meal 2 (≥20g fat) | --- ## (8) Pumpmaxxing | Item | Dose | Status | Notes | |------|------|--------|-------| | Tadalafil | 5mg | ✅ | Daily | | Pine Bark | 300mg | ✅ | AM | | Boron | 10mg | ✅ | AM | | PT-141 | 0.5mg SubQ | ✅ | First pin — abdomen. Minor bleed at site, normal | | BPC-157 | 250mcg SubQ | ✅ | First pin — abdomen, standalone | | Pump (VED) | — | ☐ | Not done | | L-Citrulline | — | — | Train day — N/A | *PT-141 usage: 1 of 8 monthly pins used (Feb 26)* *BPC-157 vial opened Feb 26 — expires Mar 28* --- ## (9) Flags | Priority | Flag | Detail | |----------|------|--------| | 🔴 | Dairy × 4 | Starbucks (milk), heavy cream, TJ parmesan, store parmesan — worst dairy day on Accutane. Monitor skin this week | | 🟡 | Sodium | 2,764mg — +264mg over target. Louisiana rub estimate unconfirmed | | 🟡 | Protein | 179g — 51g short on heavy leg/PR day | | 🟡 | Potassium | 3,330mg — 1,370mg short of target | | 🟡 | RHR | 52 bpm — 2nd consecutive night over target | | 🟡 | Bedtime | 12:57am — chronic pattern, Oura flagging timing | | 🟢 | Deadlift PR | 376×1 — first PR on record | | 🟢 | HRV | 58ms — stable | | 🟢 | SpO2 | 98% — optimal | --- ## (10) Notes - Deadlift 376×1 — first ever PR logged. Eleiko plates, DMV Iron - PT-141 + BPC-157 first pins. 0.5mg PT-141 test dose pre-date tomorrow - Test C + HCG cycle protocol fully researched and documented - Shilajit researched — not recommended given elite baseline T (1,073 ng/dL) - Mac & cheese = significant dairy hit on Accutane — derm check warranted if acne flares - Louisiana rub Na: grab label to correct estimate - Date Feb 27 — PT-141 1–1.5mg ~90 min before
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