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Sunday

2026-03-15

Cycle Day 3 · Rest Day · v36
# Tracker — Sunday, March 15, 2026 (Rest Day) | Cycle Day 3

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## (1) AM Body Comp (RENPHO)

| Metric | Value | Δ from Baseline | Δ Previous (3/14) |
|--------|-------|-----------------|----------------|
| Weight | 170.4 lb | +7.0 lb | +1.8 lb |
| Body Fat % | 12.5% | +0.7% | +0.2% |
| FFM | 149.0 lb | +4.8 lb | +1.2 lb |
| Muscle Mass | 141.6 lb | +4.6 lb | +1.2 lb |

*Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle*
*+1.8 lb overnight from yesterday's 5,240c day + alcohol + 4,749mg sodium. Water and food volume, not fat. Expect flush over next 1-2 days if today is clean.*

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## (2) Sleep (Oura)

| Hrs | Eff% | Deep% | REM% | RHR | HRV | Bed→Wake |
|-----|------|-------|------|-----|-----|----------|
| — | — | — | — | — | — | — |

*Oura Ring dead — charging. No data.*
*Targets: 7-8h, >85% eff, >15% deep, >20% REM, RHR <50, Bed <12am*

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## (3) Food Log (Rest Day v36: 2,700c / 210P / 210C / 75F)

| # | Item | Cal | P | C | F | Na | K |
|---|------|-----|---|---|---|----|---|
| 1 | White rice 400g cooked | 520 | 10.8 | 113.2 | 1.2 | 4 | 0 |
| 2 | Grass fed butter 1 tbsp | 100 | 0 | 0 | 11 | 75 | 0 |
| 3 | Eggs 3 whole | 210 | 18 | 3 | 15 | 210 | 0 |
| 4 | Egg whites 30 tbsp | 270 | 60 | 0 | 0 | 0 | 0 |
| 5 | Tabasco Chipotle 6 tsp | 0 | 0 | 0 | 0 | 720 | 0 |
| 6 | Espresso + 1 tbsp honey + 1 tbsp maple syrup | 121 | 0 | 31 | 0 | 3 | 0 |
| 7 | Papa John's medium pepperoni + Italian sausage × 4 slices | 1,160 | 48 | 112 | 56 | 2,680 | 0 |
| 8 | Avocado × 2 medium | 480 | 6 | 24 | 44 | 20 | 1,380 |
| 9 | Banana × 2 medium | 210 | 2.6 | 54 | 0.8 | 2 | 844 |
| | **TOTAL** | **3,071** | **145.4** | **337.2** | **128** | **3,714** | **2,224** |

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## (4) Targets (Rest Day v36)

| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 3,071 | 2,700 | 🔴 +14% over |
| Protein | 145.4g | 210g | 🔴 -64.6g under |
| Carbs | 337.2g | 210g | 🔴 +60% over |
| Fat | 128g | 75g | 🔴 1.7× over |
| Sodium | 3,714mg | <2,500mg | 🔴 1.5× over |
| Potassium | 2,224mg | >4,700mg | 🔴 47% of target |
| Hydration | — | ≥3.5L | — |

*Protein significantly under — worst day since v36 targets started. Pizza was the primary damage: 4 slices = 1,160c / 48P / 56F / 2,680Na. High calorie-to-protein ratio (24:1 cal per gram P). Compare to egg whites earlier at 4.5:1.*

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## (5) Workout

| Type | Detail | Notes |
|------|--------|-------|
| — | Rest day | — |

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## (6) Supplements (v32)

| Timing | Supplement | Taken |
|--------|------------|-------|
| AM | Fish Oil (EPA-dominant 2.5-3g) | ✅ |
| 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 | ✅ |

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## (7) Cycle & Medications

**CYCLE DAY 3 — Test C 300mg/wk MWF started 3/13/26. End ~May 8.**

| Compound | Dose | Status |
|----------|------|--------|
| Test C | 100mg MWF — off day (next pin Mon 3/16) | — |
| HCG | 250 IU MWF — off day (next pin Mon 3/16) | — |
| Accutane | 40mg (half dose — stretching supply) | ✅ |
| BPC-157 | 250mcg SC abdomen (dose 13) | ✅ |
| GHK-Cu | — (Sun = off day, M/W/F only) | — |
| Adex | PRN only | — Not started |
| Finasteride | 1mg daily | ❌ NOT ON HAND — GET RX ASAP |

*Off day for Test C, HCG, and GHK-Cu. BPC-157 daily continues.*
*Next pin day (Test C + HCG + BPC + GHK): Monday 3/16.*
*BPC-157 vial: opened 2/26, expires 3/28. ~13 doses done. ~7 remaining.*

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## (8) Pumpmaxxing

| Item | Dose/Protocol | Status |
|------|---------------|--------|
| Tadalafil | 20mg EOD (reduce to 5-10mg when MT2 arrives) | ✅ |
| Pine Bark | 300mg AM | ✅ |
| L-Citrulline | 6g (rest days) | ☐ |
| PT-141 | PRN (pause when MT2 starts) | — |
| Sildenafil | 25-75mg PRN | — |
| BPC-157 | 250mcg SC → slot 23 | ✅ |
| Pump (VED) | 15-20 min ≤5 inHg | — |

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## (9) Flags

| Priority | Flag | Detail |
|----------|------|--------|
| 🔴 | Finasteride | Day 3 on cycle without DHT protection. Get Rx immediately. |
| 🔴 | Protein | 145.4g — 64.6g under target. Worst protein day since v36. |
| 🔴 | Sodium | 3,714mg — pizza alone was 2,680mg |
| 🔴 | Fat | 128g — 1.7× target. Pizza (56g) + avocados (44g) = 100g from two items |
| ⚠️ | Dairy | Pizza cheese — flag during Accutane |
| ⚠️ | Post-alcohol recovery | 3 vodka sprites last night on Accutane — hydrate aggressively |
| ⚠️ | Fridge | Empty except oats x2. Meal prep urgently needed. |
| ⚠️ | Accutane | Bloodwork needed for refill — schedule this week |
| ⚠️ | Potassium | 2,224mg — 47% of target |
| ⚠️ | Back-to-back surplus | Yesterday 5,240c + today 3,071c = two consecutive over-target days |
| 🟢 | Weight trending | Still flushing Myrtle Beach bloat despite yesterday's spike |
| 🟢 | AM meal | Egg whites + eggs + rice was a strong protein-first start (89P / 27F) |

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## (10) Notes

- **Protein compliance collapsed after a strong start.** Meal 1 was excellent: 89g protein at only 27g fat from eggs + egg whites + rice. Then pizza undid it — 4 slices delivered 48g protein but at the cost of 56g fat, 2,680mg sodium, and 1,160 calories. The protein-to-calorie ratio of pizza is terrible (1g P per 24 cal) versus this morning's egg whites (1g P per 4.5 cal).
- This is exactly the pattern from the weekly analyses: a good protein start followed by a high-fat, high-sodium convenience meal that displaces the remaining protein budget with empty calories.
- Cycle Day 3. Off day for all MWF compounds (Test C, HCG, GHK-Cu). BPC-157 daily continues (dose 13).
- Tomorrow is Monday — first proper MWF pin day. Pin Test C 100mg + HCG 250 IU + BPC-157 + GHK-Cu.
- Weight jumped +1.8 lb overnight to 170.4 from yesterday's massive intake. Will likely hold or climb slightly tomorrow given today's sodium load, then flush mid-week.
- Fridge is essentially empty — oats x2 only. This is driving the poor food choices. **Meal prep or grocery run is the single most impactful action for tomorrow.**
- ⚠️ Dairy flag: pizza cheese on Accutane. Second consecutive day with dairy (yesterday had no dairy flag — Habibi latte was oat milk).
- **GET FINASTERIDE RX.** Day 3 on exogenous testosterone without DHT protection. Every day matters.
- Accutane bloodwork needed for refill — schedule this week.
- MT2 arriving in a few days. Protocol ready in memory.
- Fridge: Oats x2. HCG vial (refrigerated). NEED: grocery run + meal prep.

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*Tracker v36 — March 15, 2026 — Cycle Day 3*