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Saturday

2026-03-21

Cycle Day 9 · Training Day · v36
# Tracker — Saturday, March 21, 2026 | Cycle Day 9 | Training Day (NC — Guest Gym)

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## (1) AM Body Comp (RENPHO)

| Metric | Value | Δ from Baseline | Δ Previous (3/19) |
|--------|-------|-----------------|-------------------|
| Weight | — | — | — |
| Body Fat % | — | — | — |
| FFM | — | — | — |
| Muscle Mass | — | — | — |

*Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle*
*Last reading (3/19): 169.8 lb / 12.5% BF / 148.6 FFM / 141.4 muscle*

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## (2) Sleep (Oura — night of 3/20→3/21)

| Metric | Value | Target | Status |
|--------|-------|--------|--------|
| Score | 90 (Optimal) | — | ✅ Best in 5+ days |
| Total Sleep | 11h 15m | 7-8h | ✅ Massive recovery |
| Time in Bed | 12h 13m | — | — |
| Efficiency | 92% | >85% | ✅ |
| Deep | 1h 41m (15%) | >15% | ✅ Rebounded from 9% |
| REM | 3h 3m (27%) | >20% | ✅ Best on record |
| Light | 6h 31m (58%) | — | — |
| Awake | 0h 59m | — | — |
| RHR | 47 bpm | <50 | ✅ |
| HRV | 64 ms | — | ✅ Rebounded 43→64 (+49%) |
| SpO2 | 98% | — | ✅ |
| Breathing | Optimal | — | ✅ |
| Restfulness | Optimal | — | ✅ |
| Timing | Pay attention | — | ⚠️ |
| Sleep Debt | 2h 50m (Moderate) | — | ✅ Down from 7h HIGH |
| Bed → Wake | 11:23pm / 11:36am | Bed <12am | ✅ Sub-midnight |

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## (3) Food Log

| # | Meal | Item | Cal | P | C | F | Na | K |
|---|------|------|-----|---|---|---|----|---|
| 1 | AM | 2 avocados | 640 | 8 | 34 | 58 | 28 | 1,950 |
| 2 | AM | Coffee (black) | 5 | 0 | 0 | 0 | 5 | 50 |
| 3 | BBQ | Egyptian rice w/ vermicelli 3 cups | 750 | 15 | 135 | 15 | 600 | 150 |
| 4 | BBQ | Coffee + 1 cup whole milk | 155 | 8 | 12 | 8 | 110 | 350 |
| 5 | BBQ | Karak tea | 150 | 3 | 20 | 5 | 80 | 50 |
| 6 | BBQ | Chicken drumstick + thighs (~8oz meat) | 440 | 48 | 0 | 26 | 300 | 350 |
| 7 | BBQ | Lamb kabob (~4oz) | 250 | 24 | 2 | 16 | 200 | 200 |
| 8 | BBQ | Chicken drumstick + thighs round 2 (~8oz meat) | 440 | 48 | 0 | 26 | 300 | 350 |
| 9 | BBQ | Lamb round 2 (~4oz) | 250 | 24 | 2 | 16 | 200 | 200 |
| 10 | BBQ | Egyptian rice ~2 cups | 500 | 10 | 90 | 10 | 400 | 100 |
| 11 | BBQ | Cream of mushroom (~1 cup, heavy seasoning) | 200 | 4 | 12 | 15 | 850 | 100 |
| 12 | BBQ | 4 dark chocolate truffles | 300 | 3 | 28 | 20 | 30 | 100 |
| 13 | — | 2 sparkling waters | 0 | 0 | 0 | 0 | 0 | 0 |
| | **TOTAL** | | **4,080** | **195** | **335** | **215** | **3,600** | **3,950** |

*Sodium adjusted upward for heavy seasoning on all meats and cream of mushroom.*

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## (4) Targets (v36 On-Cycle Recomp)

| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 4,080 | 3,050 (train) | ❌ +1,030 over |
| Protein | 195g | 210g | ⚠️ -15 short |
| Carbs | 335g | 310g | ⚠️ +25 over |
| Fat | 215g | 75g | ❌ 2.9× target |
| Sodium | 3,600mg | <2,500mg | ❌ +1,100 over |
| Potassium | 3,950mg | >4,700mg | ⚠️ 84% — best day this week |
| Hydration | — | ≥3.5L | — |

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## (4b) Meal Prep Log

*No meal prep. Traveling in NC. BBQ cookout.*

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## (5) Workout

| | |
|---|---|
| Split | Legs + Abs (Heavy) |
| Duration | ~2 hours |
| Gym | Guest pass — commercial gym in NC |
| LISS | — |
| Abs | ✅ |
| Notes | No PRs. First session since Wednesday. Legs priority (not hit all week). |

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## (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 | ☐ |

*AM supps resumed after full miss yesterday.*

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## (7) Cycle & Medications

**Test C 300mg/wk — Week 2 of 8 — Cycle Day 9**

| Compound | Dose | Schedule | Taken |
|----------|------|----------|-------|
| Test C | 100mg/0.5ml | MWF — DEFERRED (pin tomorrow) | — |
| HCG | 250 IU (5 units) | MWF — DEFERRED (pin tomorrow) | — |
| Finasteride | — | Daily | ❌ NOT ON HAND — DAY 9 |
| Adex | 0.25mg | PRN | — |
| Accutane | 80mg | Last dose before gap | ✅ |

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## (8) Peptides & Pins

**All pins deferred — pin everything tomorrow (Sunday) when home.**

| Compound | Dose | Taken |
|----------|------|-------|
| GHK-Cu 2mg | DEFERRED — pin tomorrow | — |
| BPC-157 250mcg | DEFERRED — pin tomorrow | — (~2 left, exp 3/28) |
| MT2 | Not arrived | — |
| PT-141 | PRN | — |

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## (9) Pumpmaxxing

| Item | Status |
|------|--------|
| Tadalafil 20mg EOD | ✅ |
| Pump (VED) | — |

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## (10) Flags

| Priority | Flag | Detail |
|----------|------|--------|
| 🟢 | Sleep Recovery | Score 90, HRV 43→64, debt 7h→2h50m. Major rebound. |
| 🟢 | Training Resumed | First session since Wednesday. Legs + abs ~2hrs. |
| 🟢 | AM Supps Resumed | Back on after full miss yesterday. |
| 🔴 | Finasteride | ❌ DAY 9 without DHT protection |
| 🟡 | Accutane | Last 80mg dose today. Gap starts tomorrow. Bloodwork Mon. |
| 🟡 | Pins Deferred | Home tomorrow → pin Test C + HCG + BPC + GHK-Cu |
| 🟡 | Bed Supps | 6th consecutive night if missed tonight |
| 🟡 | BPC-157 | ~2 doses left, vial exp 3/28 |

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## (11) Notes

- **Sleep score 90 — massive recovery night.** 11h 15m total, 27% REM (best on record), 15% deep (rebounded from 9%). HRV jumped 43→64 (+49%). Sleep debt cut from 7h HIGH → 2h 50m MODERATE. One more good night should clear it.
- **First training session since Wednesday.** Legs + abs ~2 hours at a commercial gym in NC. No PRs but legs hadn't been hit all week — this was the #1 priority.
- **AM supps resumed** after full miss yesterday. Bed supps still at risk — 6th consecutive miss if not taken tonight.
- Protein at 195g — 15g short but solid. 3-day protein recovery arc: 42→56→265→195.
- Calories 4,080 on a training day — BBQ cookout. Fat 215g (2.9×), sodium ~3,600mg (adjusted for heavy seasoning).
- Potassium 3,950mg — best day this week (84% of target). Avocados in the AM did the heavy lifting.
- **Last 80mg Accutane today.** Gap starts tomorrow until new Rx ships. Bloodwork Monday (AST/ALT + lipids).
- Accutane 3-day run was 80mg/80mg/40mg (corrected from prior tracker — yesterday was 40mg not 80mg).
- **Tomorrow: drive home → pin Test C (dose 5) + HCG (dose 4) + BPC-157 (dose 18) + GHK-Cu. Resume MWF Monday.**
- **Take bed supps tonight. 6 consecutive nights missed is compounding the HRV/sleep issues per the bloating analysis.**
- **Finasteride Day 9.**

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*Tracker v36 — Exported March 21, 2026*