# Tracker — Monday, March 9, 2026 (Rest Day — Light Pushups) | Myrtle Beach Day 1 --- ## (1) AM Body Comp (RENPHO) | Metric | Value | Δ from Baseline | Δ Previous Day | |--------|-------|-----------------|----------------| | Weight | 173.2 lb | +9.8 lb | +2.2 lb | | Body Fat % | 12.8% | +1.0% | +0.2% | | FFM | 151.0 lb | +6.8 lb | +1.6 lb | | Muscle Mass | 143.6 lb | +6.6 lb | +1.6 lb | *Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle* *Scanned before departure. Sodium bloat from 2 consecutive days of 4,000+ Na (3/7: 4,234, 3/8: 3,831).* --- ## (2) Sleep (Oura) | Hrs | Eff% | Deep% | REM% | RHR | HRV | Bed→Wake | |-----|------|-------|------|-----|-----|----------| | 3h 5m | 91% | 28% | 13% | 50 | 64ms | 12:45am→4:09am | *Sleep score 53 — PAY ATTENTION. Sleep debt 5h 20m HIGH. Latency 4m. O2 97%. Breathing optimal. Restfulness good.* *Duration 3h 5m ❌❌❌ — travel night. Deep 28% ✅✅. REM 13% ❌ — cut short by early wake. RHR 50 ⚠️. Bed 12:45am ❌.* *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 | Red Bull Tropical (8.4oz) | 120 | 0 | 29 | 0 | 100 | 0 | | 2 | M1 Smoothie (banana+blue+straw+coconut water) | 268 | 3.4 | 68 | 1.4 | 0 | 470 | | 3 | Starbucks Ube Coconut Latte (Grande, coconut milk) | 190 | 1 | 28 | 8 | 115 | 0 | | 4 | White rice 400g cooked | 520 | 11 | 113 | 1 | 5 | 0 | | 5 | Ground beef 80/20 ~2 cups cooked (~300g) | 810 | 77 | 0 | 53 | 230 | 0 | | 6 | Onions + mushrooms sautéed (~1c total) | 40 | 2 | 8 | 0.5 | 10 | 0 | | 7 | Banana 1 medium | 105 | 1.3 | 27 | 0.4 | 1 | 422 | | 8 | Fireball Cinnamon ~2.5 shots (16.5% ABV) | 175 | 0 | 26 | 0 | 0 | 0 | | 9 | Happy Dad Hard Seltzer (1 can) | 100 | 0 | 2 | 0 | 20 | 0 | | 10 | Beer (1 regular 12oz) | 150 | 1 | 13 | 0 | 15 | 0 | | 11 | Vodka Sprite (1 drink) | 200 | 0 | 26 | 0 | 30 | 0 | | | **TOTAL** | **2,678** | **96.7** | **340** | **64.3** | **526** | **892** | *Eyeballed portions — vacation, no scale.* *⚠️ ALCOHOL: ~5 drinks total. On Accutane 40mg — hepatic load concern. No mag/glycine for sleep recovery.* --- ## (4) Targets (Rest Day) | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 2,678 | 2,600 | ✅ +78 over | | Protein | 96.7g | 230g | 🔴 -133.3 under | | Carbs | 340g | 240g | 🔴 +100 over | | Fat | 64.3g | 80g | 🟡 -15.7 under | | Sodium | 526mg | <2,500mg | ✅ | | Potassium | 892mg | >4,700mg | 🔴 UNDER | | Hydration | — | ≥3L | — | *Calories near target but macros skewed — protein massively under, carbs over from alcohol sugars. Picking up protein shakes + eggs tomorrow.* --- ## (4b) Meal Prep Log | Batch | Ingredients | Total Amount | # Containers | Per Container | Cal | P | C | F | Na | K | |-------|------------|--------------|--------------|---------------|-----|---|---|---|----|---| | White rice (long grain) | 3c dry + 6c water | ~7.5c cooked | — | — | 130/100g | 2.7 | 28.3 | 0.3 | 1 | — | *Rice cooked at Myrtle Beach rental for tomorrow's meals.* --- ## (5) Workout | Type | Detail | Notes | |------|--------|-------| | Light Pushups | Bodyweight | Rest day — light activity on vacation | --- ## (6) Supplements (v31) | Timing | Supplement | Taken | |--------|------------|-------| | AM | Fish Oil 3g | ✅ | | AM | D3 4,000IU | ✅ | | AM | NAC 600mg x2 | ✅ | | AM | Pine Bark 300mg | ✅ | | AM | Zinc Picolinate 30mg | ✅ | | Bed | Mag Glycinate 200mg | ❌ Not traveling | | Bed | Glycine 3g | ❌ Not traveling | | Bed | Melatonin 0.5mg | ✅ | --- ## (7) Cycle & Medications **Day 8 off SARMs + Enclo. Natural recovery confirmed.** | Compound | Dose | Status | |----------|------|--------| | Accutane | 40mg (half dose — stretching supply) | ✅ | | GHK-Cu | 2mg SC | ⏸️ PAUSED (no fridge — Myrtle Beach) | | BPC-157 | 250mcg SC (dose 9 pinned before departure) | ⏸️ PAUSED (no fridge) | *BPC-157 + GHK-Cu paused Mon 3/10 – Thu 3/13. Accutane refill after bloodwork post-trip (~3/16-3/20).* --- ## (8) Pumpmaxxing | Item | Dose/Protocol | Status | |------|---------------|--------| | Tadalafil | 20mg | ✅ | | Sildenafil | 50mg | ✅ (stacked with tadalafil) | | Pine Bark | 300mg AM | ✅ | | L-Citrulline | 6g (rest days) | ☐ | | PT-141 | PRN | — | | BPC-157 | 250mcg SC | ⏸️ PAUSED | | Pump (VED) | 15-20 min ≤5 inHg | — | --- ## (9) Flags | Priority | Flag | Detail | |----------|------|--------| | 🔴 | Sleep | 3h 5m — travel night. 5h 20m debt. No mag/glycine available. | | 🔴 | Protein | 96.7g / 230g — no protein sources available today. Fix tomorrow. | | 🔴 | Potassium | 892mg / 4,700mg — massively under | | 🔴 | Alcohol | ~5 drinks on Accutane 40mg — hepatic load. Avoid repeat tomorrow. | | 🔴 | Accutane | Half-dosing (40mg) to stretch supply. Refill after bloodwork post-trip. | | ⚠️ | Carbs | 340g on rest day (target 240g) — alcohol sugars | | ⚠️ | Bed supps | No mag/glycine this trip — expect deep% to drop | | ⚠️ | BPC-157 + GHK-Cu | Paused 3/10-3/13 (no fridge). Resume on return. | | ⚠️ | Lipid panel | Delayed to ~3/15 (insurance). | | ✅ | Sodium | 526mg — well under target. Flushing bloat. | | ✅ | Calories | 2,678 — near rest day target | --- ## (10) Notes - Travel night destroyed sleep — 3h 5m, 5h 20m debt. - Protein way under at 96.7g — buying protein shakes + eggs tomorrow at store. - Rice cooked at rental (3c dry) for tomorrow's meals. - Accutane at 40mg/day to stretch supply through the trip. Bloodwork + refill after return (~3/16-3/20). - BPC-157 dose 9 + GHK-Cu pinned before departure. Both paused until return 3/13. - ~5 drinks tonight (Fireball, Happy Dad, beer, vodka sprite) — not ideal on Accutane. Keep it to 1/night or skip rest of trip. - No mag glycinate or glycine this trip — expect sleep quality to suffer. Melatonin only. - Na low at 526mg — should help flush bloat from 3/7-3/8. - Fridge at home: Oats x2 | Chuck roast x2. --- *Tracker v35 — March 9, 2026*
← all trackers
Monday
2026-03-09
Rest Day ·