# Tracker — Friday, March 13, 2026 (Rest Day) | Cycle Day 1 --- ## (1) AM Body Comp (RENPHO) | Metric | Value | Δ from Baseline | Δ Previous (3/9) | |--------|-------|-----------------|----------------| | Weight | 169.0 lb | +5.6 lb | -4.2 lb | | Body Fat % | 12.4% | +0.6% | -0.4% | | FFM | 148.2 lb | +4.0 lb | -2.8 lb | | Muscle Mass | 140.6 lb | +3.6 lb | -3.0 lb | *Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle* *First home scale weigh-in since 3/9 (was 173.2). Dropped 4.2 lb — sodium bloat flushing. FFM/muscle drop confirms 173.2 was heavily water-inflated.* --- ## (2) Sleep (Oura) | Hrs | Eff% | Deep% | REM% | RHR | HRV | Bed→Wake | |-----|------|-------|------|-----|-----|----------| | — | — | — | — | — | — | — | *No Oura data available for today.* *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 | 11 | 0.2 | 2 | 0 | 5 | 0 | | 2 | M1 Smoothie (banana+blue+straw+coconut water) | 268 | 3.4 | 68 | 1.4 | 0 | 470 | | 3 | White rice 350g cooked | 455 | 9.5 | 99 | 1 | 4 | 0 | | 4 | Chuck roast + carrot + onion (1 container) | 675 | 82.8 | 15 | 31.5 | 313 | 853 | | 5 | Mustard 8 tsp | 40 | 2.7 | 2.7 | 1.3 | 840 | 0 | | 6 | Espresso x3 | 15 | 0 | 3 | 0 | 0 | 0 | | 7 | Karak chai | 150 | 3 | 25 | 4 | 50 | 0 | | 8 | Decaf caramel latte 20oz | 290 | 10 | 42 | 9 | 200 | 0 | | 9 | Prime Steak Tour (dry aged ribeye, cap, short rib, galbi) | 1,400 | 110 | 10 | 100 | 800 | 0 | | 10 | White rice 1 cup (~200g) | 260 | 5.4 | 57 | 0.5 | 2 | 0 | | 11 | Banchan + scallion salad + special side + sorbet | 270 | 6 | 46 | 7 | 900 | 0 | | | **TOTAL** | **3,834** | **233** | **369.7** | **155.7** | **3,114** | **1,323** | --- ## (4) Targets (Rest Day) | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 3,834 | 2,600 | 🔴 +1,234 over | | Protein | 233g | 230g | ✅ +3 over | | Carbs | 369.7g | 240g | 🔴 +129.7 over | | Fat | 155.7g | 80g | 🔴 +75.7 over | | Sodium | 3,114mg | <2,500mg | 🔴 1.2× over | | Potassium | 1,323mg | >4,700mg | 🔴 UNDER | | Hydration | — | ≥3L | — | *Protein hit. Calories and fat over from Prime Steak Tour (ribeye + galbi are fat-heavy). Na over from mustard + Korean BBQ.* --- ## (4b) Meal Prep Log | Batch | Ingredients | Total Amount | # Containers | Per Container | Cal | P | C | F | Na | K | |-------|------------|--------------|--------------|---------------|-----|---|---|---|----|---| | Oats+honey+maple | ½c oats+2tbsp honey+1tbsp maple | — | 2 | 1 serving | 380 | 7 | 81.4 | 3.5 | 5 | 398 | | Chuck roast+carrot+onion | 5.04lb roast+2lb carrots+onion | — | 1 | 1 serving | 675 | 82.8 | 15 | 31.5 | 313 | 853 | *Chuck roast x1 remaining. Oats x2.* --- ## (5) Workout | Type | Detail | Notes | |------|--------|-------| | — | Rest day | — | --- ## (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 | ✅ | | Bed | Glycine 3g | ✅ | | Bed | Melatonin 0.5mg | ✅ | --- ## (7) Cycle & Medications **CYCLE DAY 1 — Test C started 3/13/26.** | Compound | Dose | Status | |----------|------|--------| | Test C | 85mg (0.43ml) SC/IM — dose 1 | ✅ PINNED | | HCG | 250 IU (5 units) SC — dose 1 | ✅ PINNED (late night 3/14) | | Accutane | 40mg (half dose — stretching supply) | ✅ | | BPC-157 | 250mcg SC abdomen (dose 11) | ✅ | | GHK-Cu | 2mg SC abdomen | ✅ | | Adex | PRN only | — Not started | | Finasteride | 1mg daily | ❌ NOT ON HAND — GET RX ASAP | *Test C 300mg/wk EOD. HCG 250 IU EOD. Adex PRN only.* *Next pin (Test C + HCG): Sunday 3/15.* *BPC-157 vial: opened 2/26, expires 3/28. ~11 doses done.* --- ## (8) Pumpmaxxing | Item | Dose/Protocol | Status | |------|---------------|--------| | Tadalafil | 20mg EOD | ✅ | | Pine Bark | 300mg AM | ✅ | | L-Citrulline | 6g (rest days) | ☐ | | PT-141 | PRN | — | | Sildenafil | 25-75mg PRN | — | | BPC-157 | 250mcg SC | ✅ | | Pump (VED) | 15-20 min ≤5 inHg | — | --- ## (9) Flags | Priority | Flag | Detail | |----------|------|--------| | 🔴 | Finasteride | DAY 1 ON CYCLE WITHOUT DHT PROTECTION. Get Rx immediately. | | 🔴 | Calories | +1,234 over — Prime Steak Tour | | 🔴 | Fat | 155.7g — 1.9× target | | 🟢 | Test C | Cycle Day 1 — first pin completed. 300mg/wk EOD. | | 🟢 | HCG | First dose pinned (late night 3/14). EOD schedule begins. | | 🟢 | Protein | 233g — target hit | | 🟢 | Weight | 169.0 lb — sodium bloat flushed, down 4.2 lb from trip peak | | 🟢 | No alcohol | Third consecutive clean night | | 🟢 | Bed supps | Full stack (mag/glycine/melatonin) | | ⚠️ | Accutane + Test C | Additive lipid stress. Monthly lipid panels mandatory. | | ⚠️ | Hct | Baseline 48.9%. Check pre-cycle hematocrit — phlebotomy if >48%. | | ⚠️ | On-cycle bloods | Schedule week 4-6 (~April 10-24): CBC, lipids, liver, TT/FT/E2 sensitive | --- ## (10) Notes - **CYCLE DAY 1.** Test C 85mg pinned (dose 1). HCG 250 IU pinned late night 3/14 (dose 1). Next pin: Sunday 3/15 (both). - First home weigh-in: 169.0 lb, down 4.2 lb from 173.2 trip peak. Sodium bloat flushing confirmed. - Seoul Prime Korean Steakhouse — Prime Steak Tour ($75). ~110g protein from four cuts alone. - ACV drink and smoothie back in the routine. - Protein hit at 233g. Calories and fat over from KBBQ — ribeye and galbi are fat-heavy cuts. - Third consecutive night without alcohol. Full bed supp stack. - BPC-157 dose 11 + GHK-Cu daily. - No Oura Ring data available for today. - **GET FINASTERIDE RX ASAP.** Every day on exogenous Test without it = unprotected DHT exposure. - Fridge: Oats x2 | Chuck roast x1 | HCG vial (refrigerated, use within 60d). --- *Tracker v35 — March 13, 2026 — Cycle Day 1*
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Friday
2026-03-13
Cycle Day 1 · Rest Day ·