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Monday

2026-03-23

Cycle Day 11 · Training Day · v36
# Tracker — Monday, March 23, 2026 | Cycle Day 11 | Training Day

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## (1) AM Body Comp (RENPHO)

| Metric | Value | Δ from Baseline | Δ Previous (3/19) |
|--------|-------|-----------------|-------------------|
| Weight | 171.4 lb | +8.0 | +1.6 |
| Body Fat % | 12.6% | +0.8% | +0.1% |
| FFM | 149.6 lb | +5.4 | +1.0 |
| Muscle Mass | 142.2 lb | +5.2 | +0.8 |

*Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle*
*Muscle mass 142.2 lb — highest on record.*

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## (2) Sleep (Oura — night of 3/22→3/23)

| Metric | Value | Target | Status |
|--------|-------|--------|--------|
| Score | 72 (Good) | — | — |
| Total Sleep | 6h 26m | 7-8h | ⚠️ Under |
| Time in Bed | 7h 5m | — | — |
| Efficiency | 91% | >85% | ✅ |
| Deep | 1h 19m (21%) | >15% | ✅ |
| REM | 1h 11m (18%) | >20% | ⚠️ Under |
| Light | 3h 56m (61%) | — | — |
| Awake | 0h 39m | — | — |
| RHR | 48 bpm | <50 | ✅ |
| HRV | 72 ms | — | ✅ Continued rebound (43→64→65→72) |
| SpO2 | 98% | — | ✅ |
| Breathing | Optimal | — | ✅ |
| Restfulness | Optimal | — | ✅ |
| Latency | 18m | — | ✅ |
| Timing | Pay attention | — | ⚠️ |
| Sleep Debt | 2h (Moderate) | — | ✅ |
| Bed → Wake | 1:31am / 8:35am | Bed <12am | ❌ |

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## (3) Food Log

| # | Meal | Item | Cal | P | C | F | Na | K |
|---|------|------|-----|---|---|---|----|---|
| 1 | AM | Venti Salted Caramel Cream Cold Brew | 270 | 2 | 32 | 15 | 240 | 0 |
| 2 | PM | 3 eggs | 210 | 18 | 0 | 15 | 210 | 0 |
| 3 | PM | 15 tbsp egg whites | 135 | 30 | 0 | 0 | 0 | 0 |
| 4 | PM | Venison organs full package (14oz, Force of Nature) | 525 | 84 | 0 | 21 | 158 | 735 |
| 5 | PM | White rice 400g cooked | 520 | 10.8 | 112 | 1.2 | 4 | 140 |
| 6 | PM | Orgain 2 scoops + water | 150 | 21 | 15 | 3.5 | 390 | 100 |
| | **TOTAL** | | **1,810** | **165.8** | **159** | **55.7** | **1,002** | **975** |

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

| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 1,810 | 3,050 | ❌ -1,240 under |
| Protein | 165.8g | 210g | ⚠️ -44.2 short |
| Carbs | 159g | 310g | ❌ -151 under |
| Fat | 55.7g | 75g | ✅ Under for once |
| Sodium | 1,002mg | <2,500mg | ✅ |
| Potassium | 975mg | >4,700mg | ❌ 21% of target |
| Hydration | — | ≥3.5L | — |

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## (5) Workout

| | |
|---|---|
| Split | Upper (Back + Shoulders + Arms) |
| Duration | ~3 hours |
| Gym | DMV Iron |
| LISS | — |
| Abs | — |

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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 | ❌ (9th consecutive miss) |
| Bed | Glycine 3g | ❌ (9th consecutive miss) |
| Bed | Melatonin 0.5mg | ❌ (9th consecutive miss) |

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## (7) Cycle & Medications

**Test C 300mg/wk — Week 2 of 8 — Cycle Day 11**

| Compound | Dose | Schedule | Taken |
|----------|------|----------|-------|
| Test C | 100mg/0.5ml | MWF | ✅ (dose 6) |
| HCG | 250 IU (5 units) | MWF | ✅ (dose 4) |
| Finasteride | — | Declined — minoxidil+GHK-Cu | 🟡 Monitor |
| Adex | 0.25mg | PRN | — |
| Accutane | — | GAP — bloodwork tomorrow | — |

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## (8) Peptides & Pins

**Monday = MWF Heavy Day — ALL PINS COMPLETED. First full pin day since 3/16.**

| Compound | Dose | Taken |
|----------|------|-------|
| Test C 100mg | IM | ✅ (dose 6) |
| HCG 250 IU | 5 units SubQ | ✅ (dose 4) |
| GHK-Cu 2mg | 4 units SubQ | ✅ |
| BPC-157 250mcg | 10 units SubQ | ✅ (dose 18, ~1 left, exp 3/28) |
| MT2 100mcg | 2 units SubQ | ✅ (**DAY 1 LOADING**) |
| PT-141 | PAUSED during MT2 | — |

*MT2 loading schedule: D1-3 100mcg → D4-7 150mcg → Wk2 200mcg → Wk3 250mcg*
*Tadalafil reduced to 5-10mg during MT2 loading (priapism risk).*

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## (9) Pumpmaxxing

| Item | Status |
|------|--------|
| Tadalafil | Reduce to 5-10mg during MT2 loading |
| Sildenafil 50mg (UGL 10mg tabs, confirmed sildenafil) | ✅ Taken today |
| Pump (VED) | — |

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## (10) Flags

| Priority | Flag | Detail |
|----------|------|--------|
| 🟢 | Full Pin Day | First complete pin day (all compounds) since 3/16. MT2 Day 1 loading started. |
| 🟢 | HRV Recovery | 43→64→65→72 — nearly back to 76 baseline |
| 🟢 | Muscle Mass | 142.2 lb — all-time high (+5.2 from baseline) |
| 🟢 | Fat Compliance | 55.7g — first day under 75g target this week |
| 🟢 | Training | 3hr upper session (back + shoulders + arms) @ DMV Iron |
| 🔴 | Bed Supps | **9 CONSECUTIVE NIGHTS MISSED** |
| 🔴 | Potassium | 975mg — 21% of target. Zero bananas/avocado/coconut water today. |
| 🔴 | Calories | 1,810 — 1,240 under target. Significant undereating on a 3hr training day. |
| 🟡 | Accutane Gap | Day 3. Bloodwork tomorrow. |
| 🟡 | BPC-157 | ~1 dose left, exp 3/28 |
| 🟡 | Sildenafil UGL | Confirmed sildenafil (10mg tabs). Label says methandrostenolone but flushing/congestion confirms sildenafil. |
| 🟡 | Grocery Run | Fridge nearly empty. |

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## (11) Notes

- **First full pin day since 3/16.** Test C + HCG + BPC + GHK-Cu + MT2 all completed. MT2 Day 1 loading (100mcg) started.
- **3-hour upper session at DMV Iron** — back + shoulders + arms. Good volume on a pin day.
- **HRV 72ms** — 4-night rebound arc: 43→64→65→72. Nearly back to 76 baseline.
- **Muscle mass 142.2lb — all-time high** (+5.2 from baseline, +0.8 from 3/19). Test C showing in composition.
- **Fat compliance achieved** for the first time this week — 55.7g vs 75g target. Egg whites + venison organs + Orgain with water kept it lean.
- Protein 165.8g — 44g short but venison organs (84g) and egg whites (30g) were strong choices. Undereating (1,810c) on a 3hr training day is a problem.
- Calories significantly under at 1,810. Potassium critically low at 975mg — no K-rich foods today.
- Sildenafil UGL (10mg tabs) confirmed as sildenafil despite mislabeled bottle (says methandrostenolone). Facial flushing + nasal congestion confirmed mechanism.
- **Bed supps missed — 9th consecutive night.** This is the single most fixable problem in the entire protocol. Set a phone alarm for tomorrow.
- Accutane gap day 3. Bloodwork tomorrow.
- BPC-157 ~1 dose left before 3/28 expiry.
- **Tomorrow: bloodwork, grocery run, DMV Iron, bed supps with BPC pin.**

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## Weekly Protein Summary (3/17–3/23)

| Day | Protein | Status |
|-----|---------|--------|
| Tue 3/17 | 279g | ✅ |
| Wed 3/18 | 42g | ❌ |
| Thu 3/19 | 56g | ❌ |
| Fri 3/20 | 265g | ✅ |
| Sat 3/21 | 195g | ⚠️ |
| Sun 3/22 | 144g | ❌ |
| Mon 3/23 | 166g | ⚠️ |
| **Average** | **164g** | **78% of 210g target** |

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*Tracker v36 — Exported March 23, 2026*