# Daily Tracker — Friday, February 27, 2026 **Week 7 of 11 / Osta Week 4 of 8** --- ## (1) Body Composition (RENPHO — 10:45 AM) | Metric | Value | Δ Baseline (Jan 1) | Δ Previous Day | |--------|-------|-------------------|----------------| | Weight | 168.4 lb | +5.0 lb | -1.2 lb | | Body Fat % | 12.3% | +0.5% | -0.1% | | FFM | 147.8 lb | +3.6 lb | -0.8 lb | | Muscle Mass | 140.2 lb | +3.2 lb | -0.8 lb | | Skeletal Muscle | 56.6% | — | — | | Visceral Fat | 6 (Excellent) | — | — | | BMR | 1,816 kcal | — | — | | Metabolic Age | 25 (Excellent) | — | — | *Baseline: 163.4 lb / 11.8% BF / 144.2 FFM / 137.0 muscle (Jan 1, 2026)* *Weight down 1.2 lb — shedding Feb 26 sodium water retention* --- ## (2) Sleep (Oura — Night of Feb 26→27) | Metric | Value | Target | Status | |--------|-------|--------|--------| | Total Sleep | 8h 37m | 7–8h | ⚠️ Over | | Time in Bed | 9h 30m | — | — | | Efficiency | 91% | >85% | ✅ | | Deep Sleep | 1h 25m (16%) | >15% | ✅ | | REM Sleep | 2h 4m (24%) | >20% | ✅ | | Light Sleep | 5h 9m (60%) | — | — | | Awake | 0h 53m | — | — | | RHR | 49 bpm | <50 | ✅ | | HRV | 68 ms (max 98) | — | ✅ | | SpO2 | 98% | — | ✅ | | Breathing | Optimal | — | ✅ | | Sleep Score | 84 (Good) | — | — | | Sleep Debt | 2h 30m Moderate | — | ⚠️ | | Bedtime | 1:00am | <12am | ❌ | | Wake | 10:30am | — | — | | Timing | Pay Attention | — | ⚠️ | *RHR back under 50 ✅ — recovery from leg day PR. HRV up 10 points to 68.* --- ## (3) Food Log | # | Meal | Item | Cal | P (g) | C (g) | F (g) | Na (mg) | K (mg) | |---|------|------|-----|-------|-------|-------|---------|--------| | 1 | AM | Shrimp ~150g + chicken thigh ~100g + veggies + Joe's Hot Stuff 2tsp + rice 250g | 719 | 62.5 | 78.5 | 13.9 | 848 | 837 | | 2 | AM | AB dressing salad (cabbage, cucumber, carrots, walnuts, AB, honey drizzle, ACV, lime, ginger, sesame oil) | 369 | 8.3 | 35.8 | 23.7 | 241 | 733 | | 3 | Snack | Banana 1 medium | 105 | 1.3 | 27 | 0.4 | 1 | 422 | | 4 | Snack | Coffee black | 5 | 0.3 | 0 | 0 | 5 | 116 | | 6 | Dinner | White rice 1 cup cooked (~180g) | 234 | 5.1 | 51.5 | 0.5 | 3 | 40 | | 7 | Dinner | Beef kalbi 3 small plates (~3oz total) | 210 | 18 | 2 | 14 | 280 | 270 | | 8 | Dinner | Brisket 1 small plate (~2oz) | 143 | 11 | 0 | 11 | 190 | 160 | | 9 | Dinner | Beef tongue 1 small plate (~2oz) | 160 | 12 | 0 | 12 | 95 | 140 | | 10 | Dinner | Volcano sauce + mixed sauces + salt pinches | 70 | 1 | 7 | 3.5 | 1,010 | 80 | | 11 | Evening | Kiwi 4 medium | 184 | 3.5 | 44 | 1.6 | 8 | 744 | | 12 | Evening | Kirkland ice cream sandwich 1 (56g) | 130 | 3 | 25 | 3 | 125 | 90 | | | **TOTAL** | | **2,329** | **126.0** | **270.8** | **83.6** | **2,806** | **3,632** | --- ## (4) Macro Summary vs Targets | Metric | Actual | Target (Train) | Δ | Status | |--------|--------|----------------|---|--------| | Calories | 2,329 | 3,250 | -921 | ⚠️ Under | | Protein | 126.0g | 230g | -104g | ❌ | | Carbs | 270.8g | 385g | -114.2g | ⚠️ | | Fat | 83.6g | 88g | -4.4g | ✅ | | Sodium | 2,806mg | <2,500mg | +306mg | ❌ | | Potassium | 3,632mg | >4,700mg | -1,068mg | ❌ | | Hydration | — | ≥3L | — | — | *Restaurant sauces primary Na driver. Protein significantly short — date night trade-off.* --- ## (5) Workout | Type | Detail | Notes | |------|--------|-------| | Chest (light) | — | No lifts logged | --- ## (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 | 5mg | ✅ | Rest/light day dose | | Enclomiphene | 12.5mg | ✅ | — | | GHK-Cu | — | — | Next: Monday | | Accutane | 40mg | ✅ | With Meal 2 (≥20g fat) | --- ## (8) Pumpmaxxing | Item | Dose | Status | Notes | |------|------|--------|-------| | Tadalafil | 5mg | ✅ | Daily | | Pine Bark | 300mg | ✅ | AM | | Boron | 10mg | ✅ | AM | | L-Citrulline | 6g | ✅ | Rest day protocol | | PT-141 | 1mg SubQ | ✅ | Pin #2 of 8 this month — effective ✅ | | Sildenafil | 25mg oral | ✅ | Acute use, date night | | BPC-157 | — | ☐ | Pump days only | | Pump (VED) | — | ☐ | Not done | *PT-141 1mg confirmed effective. Date night success.* *BPC-157 vial opened Feb 26 — expires Mar 28* --- ## (9) Flags | Priority | Flag | Detail | |----------|------|--------| | ❌ | Protein | 125.6g — 104g short. Date night, limited protein options | | 🔴 | Dairy | Ice cream sandwich (milk, skim milk, cream) — 3rd consecutive day with dairy on Accutane. Monitor skin | | 🟡 | Potassium | 4,100mg — 600mg short. Kiwis helped but not enough | | 🟡 | Calories | 2,337 — 913 under on train day | | 🟡 | Bedtime | 1:00am — chronic pattern, Oura timing flag | | 🟢 | RHR | 49 bpm — back under target after 2 days elevated | | 🟢 | HRV | 68ms (+10 from yesterday) — good recovery | | 🟢 | PT-141 | 1mg effective — confirmed working dose | | 🟢 | Sleep debt | Reduced to 2h30m from 3h10m | --- ## (10) Notes - Date at Gyu San (Japanese yakiniku) — good protein choices, sodium from sauces - PT-141 1mg = confirmed effective dose going forward. Pin #2 of 8 this month - AB Dressing v1 created and saved to memory (slot 30) — no salt version - Light chest session — no lifts logged - BPC-157 vial opened Feb 26, expires Mar 28 — 29 days remaining - Bedtime 11:59pm — closest to midnight target all week - Oura flagging sleep timing chronically — priority next week
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