# Tracker — Tuesday, March 3, 2026 (Rest Day) ----- ## (1) AM Body Comp (RENPHO) |Metric |Value |Δ from Baseline|Δ Previous Day| |-----------|--------|---------------|--------------| |Weight |170.4 lb|+7.0 lb |+1.4 lb | |Body Fat % |12.5% |+0.7% |+0.1% | |FFM |149.0 lb|+4.8 lb |+0.8 lb | |Muscle Mass|141.6 lb|+4.6 lb |+1.0 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 | |------|----|-----|----|---|----|--------------| |8h 32m|92% |19% |29% |53 |58ms|12:26am→9:43am| *Score 86 OPTIMAL. Sleep debt 1h 50m LOW. Latency 18m. O2 97%. Breathing optimal.* *Bedtime ❌ (26 min past midnight). RHR 53 ⚠️ (elevated from double session 3/2).* *Targets: 7-8h, >85% eff, >15% deep, >20% REM, RHR <50, Bed <12am* ----- ## (3) Food Log (Rest Day: 2,600c / 230P / 240C / 80F) |# |Item |Cal |P |C |F |Na |K | |--|-----------------------------------|---------|---------|---------|--------|---------|---------| |1 |ACV drink + Collagen/Beet |99 |18.2 |7 |0 |223 |84 | |2 |Espresso 2 shots |10 |0.5 |1.5 |0 |2 |100 | |3 |Honey 2 tbsp |128 |0.2 |34.7 |0 |3 |23 | |4 |Wagyu + spinach + onion + rice |989 |54.3 |69.1 |44.7 |131 |829 | |5 |Grass-fed butter 1 tbsp |100 |0 |0 |11 |75 |0 | |6 |Mustard 10 tsp |10 |0.6 |0.6 |0.6 |630 |0 | |7 |Egg whites 10 tbsp |90 |20 |0 |0 |0 |0 | |8 |Eggs 3 whole |210 |18 |3.3 |15 |210 |0 | |9 |Grass-fed butter 1 tbsp |100 |0 |0 |11 |75 |0 | |10|GF Beef 85/15 + mushrooms (½ batch)|610 |56.3 |3 |40.3 |165 |250 | |11|Mustard 8 tsp |8 |0.5 |0.5 |0.5 |504 |0 | |12|Tabasco Chipotle 4 tsp |0 |0 |0 |0 |480 |0 | |13|Ice cream sandwich (whey⚠️) |130 |3 |25 |3 |125 |90 | | |**TOTAL** |**2,484**|**171.6**|**144.7**|**85.8**|**2,648**|**1,376**| ----- ## (4) Targets (Rest Day) |Metric |Actual |Target |Status | |---------|-------|--------|-----------------| |Calories |2,484 |2,600 |116 remaining | |Protein |171.6g |230g |58.4 remaining ⚠️ | |Carbs |144.7g |240g |95.3 remaining ⚠️ | |Fat |85.8g |80g |🔴 +5.8 over | |Sodium |2,648mg|<2,500mg|🔴 OVER | |Potassium|1,376mg|>4,700mg|3,324 remaining ⚠️| |Hydration|— |≥3L |— | ----- ## (4b) Meal Prep Log |Batch |Per Container |Cal|P |C |F |Na |K |Remaining| |-------------------------|-------------------------------------|---|----|----|----|---|---|---------| |Oats + honey + maple |1/2c oats + 2tbsp honey + 1tbsp maple|380|7 |81.4|3.5 |5 |398|3 | |GF Beef 85/15 + mushrooms|½ of 1.33lb beef + 8oz mush |610|56.3|3 |40.3|165|250|1 | ----- ## (5) Workout |Type |Detail|Notes | |--------|------|---------------------| |Rest Day|— |Derm appt (Fairfax) ✅| ----- ## (6) Supplements (v31) |Timing|Supplement |Taken| |------|--------------------|-----| |AM |Collagen 20g |✅ | |AM |Beet Powder 5g |✅ | |AM |Fish Oil 3g |✅ | |AM |D3 4,000IU |✅ | |AM |NAC 600mg x2 |✅ | |AM |Pine Bark 300mg |✅ | |AM |Zinc Picolinate 30mg|✅ | |Bed |Mag Glycinate 200mg |✅ | |Bed |Glycine 3g |✅ | |Bed |Melatonin 0.5mg |✅ | ----- ## (7) Cycle & Medications **Day 1 fully off SARMs + Enclo.** Natural recovery phase — awaiting TT/FT/SHBG. |Compound |Dose |Status | |------------|---------------------------|---------------------------| |Ostarine |— |DONE (last dose 3/2) | |Enclomiphene|— |DONE (supply exhausted 3/2)| |GHK-Cu |2mg SC abdomen (M/W/F) |— (next Wed 3/5) | |BPC-157 |250mcg SC abdomen (Mon-Fri)|☐ Today (dose 3) | |Accutane |80mg |☐ | ----- ## (8) Pumpmaxxing |Item |Dose/Protocol |Status| |------------|-------------------------|------| |Tadalafil |20mg (4x daily dose) |✅ | |Sildenafil |25mg |✅ | |Pine Bark |300mg AM |✅ | |L-Citrulline|6g (rest day) |☐ | |PT-141 |1-2mg SC (PRN, max 8x/mo)|— | |BPC-157 |250mcg SC abdomen |☐ | |Pump (VED) |15-20 min ≤5 inHg |☐ | ----- ## (9) Flags |Priority|Flag |Detail | |--------|---------|---------------------------------------------------------------------| |🔴 |E2 |58 pg/mL — above lab range (11-44 male). No symptoms. Monitor only. | |🩸 |Bloodwork|TT/FT/SHBG still pending | |🔴 |Sodium |2,648mg — over 2,500 limit | |⚠️ |Protein |171.6g — 58.4g short of 230g target | |⚠️ |Carbs |144.7g — 95.3g short of 240g target | |⚠️ |Potassium|1,376mg — severely under 4,700mg target | |⚠️ |Whey |Ice cream sandwich contains whey protein concentrate — minor, one-off| |⚠️ |RHR |53 bpm — elevated from double session 3/2 | ----- ## (10) Notes - First day off all SARMs + Enclo. Recovery phase begins. - Derm appointment completed — Accutane doubled to 80mg/day. Fat w/ dose not required per derm. - Supplement stack simplified to AM + Bed only (v31). - Dairy protocol updated: butter/feta OK, flag whey/skim only. - Tadalafil 20mg + Sildenafil 25mg today. - HCG/Test C/Adex picked up — on hand only, no protocol change. - Meal prep: GF Beef 85/15 + mushrooms — 2 containers made, 1 eaten, 1 remaining. - BPC-157 dose 3 and Accutane 80mg still needed today. - Significantly under on protein (-58.4g), carbs (-95.3g), and potassium (-3,324mg). - Fridge end of day: Oats x3 | GF Beef+mush x1. ----- *Tracker v35 — March 3, 2026*
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Tuesday
2026-03-03
Rest Day ·