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Monday

2026-03-16

Cycle Day 4 · Training Day · v36
# Tracker — Monday, March 16, 2026 (Training Day — Upper, 3hr) | Cycle Day 4

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## (1) AM Body Comp (RENPHO)

| Metric | Value | Δ from Baseline | Δ Previous (3/15) |
|--------|-------|-----------------|----------------|
| Weight | — | — | — |
| Body Fat % | — | — | — |
| FFM | — | — | — |
| Muscle Mass | — | — | — |

*Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle*
*No RENPHO data today.*

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## (2) Sleep (Oura)

| Hrs | Eff% | Deep% | REM% | RHR | HRV | Bed→Wake |
|-----|------|-------|------|-----|-----|----------|
| 7h 34m | 89% | 18% | 24% | 49 | 57ms | 3:07am→11:36am |

*Sleep score 75 — GOOD. Sleep debt 3h 50m MODERATE. Latency 11m. O2 97%. Breathing optimal. Restfulness good. Timing: Pay attention.*
*Duration 7h 34m ✅. Eff 89% ✅. Deep 18% (1h 21m) ✅. REM 24% (1h 49m) ✅. RHR 49 ✅ — back under 50 target. HRV 57ms — recovering. Bed 3:07am ❌❌.*
*Targets: 7-8h, >85% eff, >15% deep, >20% REM, RHR <50, Bed <12am*

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## (3) Food Log (Training Day v36: 3,050c / 210P / 310C / 75F)

| # | Item | Cal | P | C | F | Na | K |
|---|------|-----|---|---|---|----|---|
| 1 | Maple sriracha sausage kolache (egg + cheese) | 400 | 17 | 40 | 18 | 750 | 0 |
| 2 | Turkey bacon kolache (egg + cheese) | 370 | 18 | 40 | 14 | 820 | 0 |
| 3 | Rosemary latte 16oz (sugary) | 350 | 6 | 52 | 13 | 140 | 0 |
| 4 | Beef 85/15 + onion + rice container #1 (340g beef + ½ onion + 300g rice) | 1,120 | 78.1 | 92.2 | 47 | 173 | 0 |
| 5 | Salmon 8oz pan-seared | 320 | 45 | 0 | 15 | 120 | 0 |
| 6 | Cream of mushroom sauce + mushrooms + onion (~½ cup) | 180 | 3 | 12 | 13 | 850 | 0 |
| 7 | Pre-workout 2 scoops | 20 | 0 | 4 | 0 | 200 | 0 |
| | **TOTAL** | **2,760** | **167.1** | **240.2** | **120** | **3,053** | **0** |

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## (4) Targets (Training Day v36)

| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 2,760 | 3,050 | 🟡 -9.5% under |
| Protein | 167.1g | 210g | 🔴 -42.9g under |
| Carbs | 240.2g | 310g | 🟡 -22% under |
| Fat | 120g | 75g | 🔴 1.6× over |
| Sodium | 3,053mg | <2,500mg | 🔴 +22% over |
| Potassium | 0mg | >4,700mg | 🔴 ZERO tracked |
| Hydration | — | ≥3.5L | — |

*Protein 43g short of target. Fat 1.6× over — kolaches (32g F combined), beef container (47g F), and cream sauce (13g F) were the drivers. Sodium over from kolaches (1,570mg) + cream of mushroom (850mg). Potassium at zero — no fruits, vegetables, or coconut water today.*

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## (5) Workout

| Type | Detail | Duration | Notes |
|------|--------|----------|-------|
| Upper (Heavy) | Full session | ~3 hours | DMV Iron |

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

| Compound | Dose | Status |
|----------|------|--------|
| Test C | 100mg (0.5ml) MWF — dose 3 | ✅ PINNED |
| HCG | 250 IU (5 units) MWF — dose 2 | ✅ PINNED |
| Accutane | 40mg (half dose — stretching supply) | ✅ |
| BPC-157 | 250mcg SC abdomen (dose 14) | ✅ |
| GHK-Cu | 2mg SC abdomen (Monday = MWF) | ✅ |
| Adex | PRN only | — Not started |
| Finasteride | ❌ NOT ON HAND | GET RX ASAP |

*First proper MWF pin day completed. All 4 injectables pinned.*
*Next pin day: Wednesday 3/18.*
*BPC-157 vial: opened 2/26, expires 3/28. ~14 doses done. ~6 remaining.*

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## (8) Pumpmaxxing

| Item | Dose/Protocol | Status |
|------|---------------|--------|
| Tadalafil | 20mg EOD | ✅ |
| Pine Bark | 300mg AM | ✅ |
| L-Citrulline | 6g (rest days) | — (training day) |
| 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 4 on cycle without DHT protection. Get Rx immediately. |
| 🔴 | Protein | 167g — 43g short of 210g target on a 3-hour training day |
| 🔴 | Potassium | ZERO tracked — no fruits, vegetables, or coconut water all day |
| 🔴 | Fat | 120g — 1.6× target |
| 🟡 | Sodium | 3,053mg — 22% over. Cream of mushroom (850mg) + kolaches (1,570mg) |
| 🟢 | Training | 3-hour upper session at DMV Iron |
| 🟢 | Cycle | First proper MWF pin day — Test C dose 3 + HCG dose 2 + BPC + GHK all completed |
| 🟢 | Calories | 2,760 — actually near target for once (-9.5%) |
| ⚠️ | Accutane | Bloodwork needed for refill — schedule this week |
| ⚠️ | On-cycle bloods | Schedule week 4-6 (~April 10-24) |
| ⚠️ | Meal prep | Container #2 ready for tomorrow. Orgain protein powder ordered. |

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## (10) Notes

- **First proper MWF pin day.** Test C dose 3 (100mg) + HCG dose 2 (250 IU) + BPC-157 dose 14 + GHK-Cu all completed. Schedule is locked in: M/W/F heavy pin days, T/Th/Sa/Su light (BPC only, MT2 when it arrives).
- 3-hour upper session at DMV Iron. Good volume day on cycle.
- Protein fell short at 167g despite solid food choices — the gap is from no egg whites or protein shake today. The Orgain plant-based powder will help close this gap once it arrives.
- Calories were actually close to target for the first time in days (2,760 vs 3,050). The issue was macro distribution — too much fat (120g), not enough protein (167g).
- Potassium at ZERO is the worst of any tracked day. No fruits, no vegetables, no coconut water, no smoothie. This needs to be non-negotiable — at minimum a banana and coconut water daily.
- Cream of mushroom sauce added 850mg sodium and 13g fat — not worth the macros. On recomp, ask roommate to use lighter preparations or skip cream-based sauces.
- Beef + onion + rice container #2 ready for tomorrow.
- **Meal prep status:** 1 container remaining (beef/onion/rice). Oats x2. Orgain arriving soon. Fridge still lean — need more protein sources.
- **GET FINASTERIDE RX.** Day 4.
- Fridge: Oats x2 | Beef+onion+rice container x1 | HCG vial (refrigerated).

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*Tracker v36 — March 16, 2026 — Cycle Day 4*