# Tracker — Tuesday, March 17, 2026 | Cycle Day 5 | Rest Day --- ## (1) AM Body Comp (RENPHO) | Metric | Value | Δ from Baseline | Δ Previous Day | |--------|-------|-----------------|----------------| | Weight | — | — | — | | Body Fat % | — | — | — | | FFM | — | — | — | | Muscle Mass | — | — | — | *Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle* *Last reading (3/15): 170.4 lb / 12.5% BF / 149.0 FFM / 141.6 muscle* *No weigh-in today* --- ## (2) Sleep (Oura) | Metric | Night (2:46am–10:01am) | Nap (2:56pm–5:48pm) | Combined | |--------|----------------------|---------------------|----------| | Score | 68 (Fair) | +20 | 88 (Optimal) | | Total Sleep | 6h 37m | 2h 32m | 9h 9m ✅ | | Time in Bed | 7h 15m | 2h 52m | 10h 8m | | Efficiency | 91% | — | 91% ✅ | | Deep | 1h 12m (18%) | 0h 39m (25%) | 1h 51m (20%) ✅ | | REM | 1h 12m (18%) | 0h 34m (23%) | 1h 46m (19%) ⚠️ | | Light | 4h 14m (64%) | 1h 19m (52%) | — | | Awake | 0h 38m | 0h 21m | — | | RHR | 49 bpm | 58 bpm | 49 ✅ | | HRV | 76 ms | 76 ms | 76 | | SpO2 | 98% | — | ✅ | | Latency | 13m | — | ✅ | | Restfulness | Good | — | Optimal | | Sleep Debt | 4h 40m | — | 2h 10m | | Bed → Wake | 2:46am / 10:01am | 2:56pm / 5:48pm | ❌ Bed <12am | --- ## (3) Food Log | # | Meal | Item | Cal | P | C | F | Na | K | |---|------|------|-----|---|---|---|----|---| | 1 | AM | Orgain 2 scoops + 16oz oat milk | 390 | 27 | 47 | 13.5 | 590 | 880 | | 2 | Lunch | Beef+onion+rice container + 1tbsp GF butter | 1,220 | 78.1 | 92.2 | 58 | 248 | 0 | | 3 | PM | ACV drink | 11 | 0.2 | 2 | 0 | 5 | 0 | | 4a | Dinner | Fogo Market Table (salmon, manchego, corn, broccoli, cauliflower/basil sauce, kale, 2 kiwi) | 565 | 30 | 45 | 30 | 1,044 | 0 | | 4b | Dinner | Fogo chicken breast ~3oz | 93 | 19 | 0 | 2 | 45 | 0 | | 4c | Dinner | Fogo flank steak ~4oz | 200 | 28 | 0 | 9 | 70 | 0 | | 4d | Dinner | Fogo sirloin steak ~8oz | 400 | 52 | 0 | 20 | 120 | 0 | | 4e | Dinner | Fogo lamb ~3oz | 175 | 21 | 0 | 10 | 60 | 0 | | 4f | Dinner | Fogo flank steak ~3oz | 150 | 21 | 0 | 7 | 53 | 0 | | 4g | Dinner | 3 kiwis | 135 | 3 | 33 | 0 | 6 | 645 | | | **TOTAL** | | **3,339** | **279.3** | **219.2** | **149.5** | **2,241** | **1,525** | --- ## (4) Targets (v36 On-Cycle Recomp) | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 3,339 | 3,050 | ⚠️ +289 | | Protein | 279.3g | 210g | ✅ +69.3 (ALL-TIME HIGH) | | Carbs | 219.2g | 310g | ⚠️ -90.8 | | Fat | 149.5g | 75g | ❌ 2× target | | Sodium | 2,241mg | <2,500mg | ✅ | | Potassium | 1,525mg | >4,700mg | ❌ 32% of target | | Hydration | — | ≥3.5L | — | --- ## (4b) Meal Prep Log *No meal prep today. Last beef container consumed. Fridge: Oats ×2, Orgain, HCG vial.* --- ## (5) Workout | | | |---|---| | Split | No training | | Duration | — | | LISS | — | | Abs | — | --- ## (6) Supplements (v32) | Timing | Supplement | Taken | |--------|------------|-------| | AM | Fish Oil (2.5-3g EPA+DHA) | ✅ | | AM | D3 4,000 IU | ✅ | | AM | NAC 600mg ×2 | ✅ | | AM | Pine Bark 300mg | ✅ | | AM | Zinc Picolinate 30mg | ✅ | | Bed | Mag Glycinate 200mg | ❌ | | Bed | Glycine 3g | ❌ | | Bed | Melatonin 0.5mg | ❌ | *Bed supps missed — new system: pair with BPC-157 pin going forward.* --- ## (7) Cycle & Medications **Test C 300mg/wk — Week 1 of 8 — Cycle Day 5** | Compound | Dose | Schedule | Taken | |----------|------|----------|-------| | Test C | 100mg/0.5ml | MWF | — (Tue, next Wed) | | HCG | 250 IU (5 units) | MWF | — (Tue, next Wed) | | Finasteride | — | Daily | ❌ NOT ON HAND — DAY 5 | | Adex | 0.25mg | PRN | — | | Accutane | 40mg w/ fattiest meal | Daily | ✅ | --- ## (8) Peptides & Pins **Tuesday = Light Day: BPC-157 + MT2 (when arrived)** | Compound | Dose | Taken | |----------|------|-------| | GHK-Cu 2mg | M/W/F bed | — (next Wed) | | BPC-157 250mcg | Daily | ✅ Dose 15 (~5 left, exp 3/28) | | MT2 | Loading | — (not arrived) | | PT-141 | PRN | — | --- ## (9) Pumpmaxxing | Item | Status | |------|--------| | Tadalafil 20mg EOD | ✅ | | Pump (VED) | ☐ | --- ## (10) Flags | Priority | Flag | Detail | |----------|------|--------| | 🔴 | Finasteride | ❌ DAY 5 without DHT protection on 300mg Test C | | 🔴 | Whey / Skim Milk | None ✅ | | 🔴 | Alcohol / Vaping | None ✅ | | 🟡 | Accutane Bloodwork | Needed for refill (~3/15+) | | 🟡 | Grocery Run | Fridge nearly empty — oats ×2, Orgain only | --- ## (11) Notes - **Protein 279.3g — ALL-TIME HIGH.** Fogo was a protein machine. - Fat 149.5g (2× target) — butter on beef + steakhouse cheese/sauces. Unavoidable at Fogo but the butter was the controllable miss. - Calories 3,339 — under 3,500 restaurant cap ✅ - Sodium stayed under 2,500 despite steakhouse ✅ - Potassium critically low (1,525 / 4,700) — no potassium-rich foods outside kiwis - No training today — rest day - Nap 2h 32m dropped sleep debt from 4h 40m → 2h 10m. Combined sleep score 88 (Optimal). - Bedtime 2:46am — 4th consecutive night past midnight - Bed supps missed (mag/glycine/melatonin) — new system: pair with BPC-157 pin - **Finasteride Day 5 — URGENT. Telehealth Rx needed.** - BPC-157 vial expiring 3/28 with ~5 doses left --- *Tracker v36 — Exported March 17, 2026*
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Tuesday
2026-03-17
Cycle Day 5 · Rest Day · v36