# Tracker — Monday, March 2, 2026 --- ## (1) AM Body Comp (RENPHO) | Metric | Value | Δ from Baseline | Δ Previous Day | |--------|-------|-----------------|----------------| | Weight | 169.0 lb | +5.6 lb | +1.0 lb | | Body Fat % | 12.4% | +0.6% | +0.1% | | FFM | 148.2 lb | +4.0 lb | +0.8 lb | | Muscle Mass | 140.6 lb | +3.6 lb | +0.6 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 | |-----|------|-------|------|-----|-----|----------| | 7h 11m | 91% | 22% | 21% | 47 | 58ms | 12:14am→8:05am | *Bedtime ❌ (14 min past midnight). Sleep debt 2h 30m moderate. All other metrics ✅.* *Targets: 7-8h, >85% eff, >15% deep, >20% REM, RHR <50, Bed <12am* --- ## (3) Food Log (Train Day: 3,250c / 230P / 385C / 88F) | # | Item | Cal | P | C | F | Na | K | |---|------|-----|---|---|---|----|---| | 1 | ACV drink + Collagen/Beet | 99 | 18.2 | 7 | 0 | 223 | 84 | | 2 | Grass-fed butter 1 tbsp | 100 | 0 | 0 | 11 | 75 | 0 | | 3 | Bison organs 7oz + carrots 1 cup | 573 | 64.6 | 13 | 26.3 | 88 | 354 | | 4 | White rice 328g | 426 | 8.9 | 91.8 | 1 | 3 | 115 | | 5 | Mustard 5 tsp | 5 | 0.3 | 0.3 | 0.3 | 315 | 0 | | 6 | Frosted crumble cookie (est.) | 480 | 5 | 65 | 22 | 280 | 80 | | 7 | TJ Beef Birria (full container) | 570 | 64 | 5 | 31 | 2,180 | 1,300 | | 8 | White rice 350g | 455 | 9.5 | 97.7 | 1.1 | 4 | 122 | | 9 | AB Dressing 2 tbsp | 113 | 2.8 | 8.5 | 8.2 | 0 | 85 | | 10 | Wedge salad (feta, walnuts, veggies) | 95 | 3 | 5 | 7 | 65 | 180 | | 11 | Coconut water 2 servings (16 fl oz) | 60 | 0 | 16 | 0 | 120 | 940 | | 12 | Oats + honey + maple | 380 | 7 | 81.4 | 3.5 | 5 | 398 | | 13 | Wagyu + spinach + onion + rice | 989 | 54.3 | 69.1 | 44.7 | 131 | 829 | | | **TOTAL** | **4,345** | **237.6** | **460.7** | **156.3** | **3,489** | **4,529** | --- ## (4) Targets | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 4,345 | 3,250 | +1,095 over (double session day — legs + chest) | | Protein | 237.6g | 230g | ✅ | | Carbs | 460.7g | 385g | +75.7 over | | Fat | 156.3g | 88g | 🔴 +68.3 over | | Sodium | 3,489mg | <2,500mg | 🔴 OVER (birria 2,180mg) | | Potassium | 4,529mg | >4,700mg | 171 remaining | | Hydration | — | ≥3L | — | --- ## (4b) Meal Prep Log | Batch | Per Container | Cal | P | C | F | Na | K | Remaining | |-------|---------------|-----|---|---|---|----|---|-----------| | Wagyu + spinach + onion + rice | 300g rice | 989 | 54.3 | 69.1 | 44.7 | 131 | 829 | 1 | | Oats + honey + maple | 1/2c oats + 2tbsp honey + 1tbsp maple | 380 | 7 | 81.4 | 3.5 | 5 | 398 | 3 | --- ## (5) Workout | Type | Detail | Notes | |------|--------|-------| | Lower (PM) | Leg Day — Hip + Glute + Quad focus @ DMV Iron | 2 scoops pre-workout. Squat 275x2 (PR). Sauna post. | | Upper (Night) | Chest Day @ DMV Iron | Bench 245x1 (PR, +10lb) | --- ## (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 | ✅ | | Dinner | Zinc Picolinate 30mg | ✅ | | Dinner | NAC 600mg | ✅ | | Dinner | Melatonin 0.5mg | ✅ | | Bed | Mag Glycinate 200mg | ✅ | | Bed | Glycine 3g | ✅ | --- ## (7) Cycle & Medications **Cycle COMPLETE** — All final doses taken today (3/2) post-draw. First day fully off is tomorrow (3/3). | Compound | Dose | Status | |----------|------|--------| | Ostarine | 10mg (doubled for legs) | ✅ FINAL DOSE | | Enclomiphene | 12.5mg | ✅ FINAL DOSE (supply exhausted) | | GHK-Cu | 2mg SC abdomen (M/W/F) | ✅ Pinned today | | BPC-157 | 250mcg SC abdomen (Mon-Fri) | ✅ Pinned today (dose 2) | | Accutane | 40mg w/ meal ≥20g fat | ✅ | --- ## (8) Pumpmaxxing | Item | Dose/Protocol | Status | |------|---------------|--------| | Tadalafil | 5mg daily | ✅ | | Pine Bark | 300mg AM | ✅ | | L-Citrulline | 6g (rest days only) | — | | PT-141 | 1-2mg SC (PRN, max 8x/mo) | — | | Sildenafil | 25mg PRN acute | — | | BPC-157 | 250mcg SC abdomen | ✅ | | Pump (VED) | 15-20 min ≤5 inHg | ☐ | --- ## (9) Flags | Priority | Flag | Detail | |----------|------|--------| | 🔴 | Sodium | 3,489mg — over 2,500 limit (birria 2,180mg single item) | | 🔴 | Fat | 156.3g — 68g over 88g target | | 🔴 | E2 | 58 pg/mL — above 50 threshold. Monitor symptoms, Adex on hand | | 🩸 | Bloodwork | LH 5.2✅ FSH 4.06✅ E2 58🔴 — TT/FT/SHBG pending | --- ## (10) Notes - Double session day: Legs (PM) + Chest (Night). Squat 275x2 PR. Bench 245x1 PR (+10lb). - Cycle complete. First day fully off SARMs + Enclo is tomorrow (3/3). - Bloodwork partial results — LH/FSH excellent, natural recovery likely. Awaiting TT/FT/SHBG. - Derm appointment tomorrow Mar 3. - Calorie surplus justified by double training session + sauna. - Dairy protocol updated: butter/feta OK, flag whey/skim only. - Fridge end of day: Wagyu x1 | Oats x3. --- *Tracker v35 — March 2, 2026*
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