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Tuesday

2026-03-24

Cycle Day 12 · Rest Day · v36
# DAILY TRACKER — Tuesday, March 24, 2026 | Cycle Day 12 | MT2 Day 2 (EOD) | Rest Day

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## (1) Body Comp (No RENPHO today)

| Metric | Last (3/23) | Baseline (1/1) | Δ from Baseline |
|--------|-------------|-----------------|-----------------|
| Weight | 171.4 lb | 163.4 lb | +8.0 |
| Body Fat % | 12.6% | 11.8% | +0.8% |
| FFM | 149.6 lb | 144.2 lb | +5.4 |
| Muscle Mass | 142.2 lb | 137.0 lb | +5.2 |

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## (2) Sleep (Oura)

| Metric | Value | Target | Status |
|--------|-------|--------|--------|
| Total Sleep | 7h 50m | 7-8h | ✅ |
| Time in Bed | 8h 39m | — | — |
| Efficiency | 90% | >85% | ✅ |
| Deep | 1h 38m (21%) | >15% | ✅ |
| REM | 1h 54m (24%) | >20% | ✅ |
| Awake | 0h 50m | — | — |
| HRV | 63 ms | — | ⚠️ ↓ from 72 |
| RHR | 49 bpm | <50 | ✅ |
| SpO2 | 99% | — | ✅ |
| Breathing | Optimal | — | ✅ |
| Latency | 20m | — | — |
| Sleep Debt | 1h 40m LOW | — | ✅ |
| Score | 81 (Good) | — | ✅ |
| Bedtime | ~1:50 AM | <12:00 AM | ❌ |
| Wake | ~10:29 AM | — | — |
| Timing | Pay attention | — | ⚠️ |

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## (3) Food Log

| Meal | Item | Cal | P | C | F | Na | K |
|------|------|-----|---|---|---|----|---|
| 1 | Venti Vanilla Sweet Cream Cold Brew | 200 | 2 | 23 | 11 | 35 | 0 |
| 2 | Orgain 2 scoops + 12oz whole milk + 2 bananas | 583 | 35.6 | 87 | 16.3 | 552 | 1,484 |
| 3 | White rice 400g cooked | 520 | 10.8 | 112.8 | 1.2 | 4 | 140 |
| 4 | Roasted chicken thigh/leg skin-on + braised veg + drippings | 530 | 53 | 12 | 29.5 | 320 | 630 |
| 5 | 2 hardboiled eggs | 140 | 12 | 0 | 10 | 140 | 126 |
| 6 | Shrimp ~300g + 1 tbsp grass fed butter + ½ tbsp Rib Rack seasoning + 265g white rice | 745 | 65.2 | 78.7 | 15.8 | 1,878 | 493 |
| 7 | Orgain 2 scoops + water + 1 banana | 255 | 22 | 42 | 3.5 | 392 | 522 |
| 8 | 4 eggs + 1 tbsp wagyu tallow | 395 | 24 | 0 | 33 | 280 | 0 |
| 9 | 1 cup arugula | 5 | 0.5 | 0.7 | 0.1 | 5 | 74 |
| **TOTAL** | | **3,373** | **225.1** | **356.2** | **120.4** | **3,606** | **3,469** |
| **TARGET** | | **3,050** | **210** | **310** | **75** | **<2,500** | **>4,700** |

### Nutrition Summary
| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 3,373 | 3,050 | ⚠️ +323 over |
| Protein | 225.1g | 210g | ✅ Best since 3/17 (279g) |
| Carbs | 356.2g | 310g | ❌ +46.2g over |
| Fat | 120.4g | 75g | ❌ 1.6× target |
| Sodium | 3,606mg | <2,500mg | ❌ +1,106 over |
| Potassium | 3,469mg | >4,700mg | ❌ 74% of target |

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## (4) Supplements & Compounds

### AM
| Supplement | Dose | Status |
|-----------|------|--------|
| Fish Oil (EPA-dominant) | 2.5-3g EPA+DHA | ✅ |
| Vitamin D3 | 4,000 IU | ✅ |
| NAC | 600mg × 2 | ✅ |
| Pine Bark | 300mg | ✅ |
| Zinc Picolinate | 30mg | ✅ |

### Bed
| Supplement | Dose | Status |
|-----------|------|--------|
| Magnesium Glycinate | 200mg | ✅ |
| Glycine | 3g | ✅ |
| Melatonin | 0.5mg | ✅ |

**Bed supps streak: BROKEN — first time taken in 10 nights.**

### Cycle (MWF — not today, Tuesday)
| Compound | Dose | Status |
|----------|------|--------|
| Test C | 100mg / 0.5ml (MWF) | — not today |
| HCG | 250 IU / 5 units (MWF) | — not today |

### Peptides
| Compound | Dose | Status |
|----------|------|--------|
| BPC-157 | 250mcg / 10 units | ✅ **FINAL DOSE — vial done** |
| GHK-Cu | 2mg / 4 units (MWF) | — not today |
| MT2 | 100mcg / 2 units (EOD) | — skipped (EOD, pinned last night) |

### Other
| Compound | Dose | Status |
|----------|------|--------|
| Tadalafil | 5-10mg (reduced for MT2 loading) | ☐ |
| Accutane | — | GAP (last dose 3/21, bloodwork today) |
| Minoxidil | topical | ☐ |
| PT-141 | — | PAUSED (during MT2 loading) |

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## (5) Workout

**Lower (Legs)** @ DMV Iron

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## (6) Notes

- **Bloodwork drawn today** — Accutane refill panel (AST, ALT, lipids). ~3 weeks late. Accutane paused since 3/21 so liver has had a few days off.
- **HRV dropped 72→63 (−12.5%).** Likely driven by 1:50 AM bedtime. Not a red flag yet but watch tomorrow.
- **Sleep architecture excellent** — deep 21% + REM 24% both above targets. Best combined percentages since the 3/21 recovery night.
- **Sleep debt down to 1h 40m LOW** — massive improvement from 7h HIGH peak during NC trip.
- **BPC-157 vial finished.** No more BPC anchor for bed supps — set phone alarm as new trigger.
- **MT2 protocol changed to EOD** — strong responder (noticeable pigmentation after 1 dose). Next MT2 pin 3/25.
- **Protein 225.1g** — first day over 210g target since 3/17. The shrimp + chicken + eggs + 2 Orgain shakes did the work.
- **Fat 120.4g (1.6× target)** — driven by chicken skin (~22F), wagyu tallow (13F), butter (11F), eggs (30F), whole milk (12F). Tomorrow: no cooking fats, skinless protein, egg whites instead of whole eggs.
- **Sodium 3,606mg** — Rib Rack seasoning was 1,140mg alone. Use low-sodium seasoning tomorrow.
- **Potassium 3,469mg (74%)** — better than 3/23 (975mg) but still well short. Need coconut water + bananas + avocado.
- **Grocery run still needed.** Fridge is nearly empty.

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## (7) Bloating Prevention Tripwire Check

| Trigger | Status |
|---------|--------|
| Protein <150g | ✅ No (225g) |
| Potassium <2,500mg | ✅ No (3,469mg) |
| HRV drop >10% | ⚠️ Yes (72→63, −12.5%) |
| Bed supps missed | ✅ No (taken tonight) |
| Na swing >1,500mg | ⚠️ Check (1,002→3,606 = +2,604mg swing) |
| Sleep <6h | ✅ No (7h 50m) |
| Deep sleep <12% | ✅ No (21%) |

**2 of 7 triggered.** Below the 3-trigger RED ALERT threshold. Monitor HRV tomorrow — if it drops further + sodium stays high, deploy correction protocol.

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## (8) Compound Status

| Compound | Status | Notes |
|----------|--------|-------|
| Test C | 300mg/wk MWF, Day 12 | Next pin tomorrow (Wed) |
| HCG | 250 IU MWF | Next pin tomorrow (Wed) |
| BPC-157 | ❌ DONE | Vial finished tonight |
| GHK-Cu | M/W/F | Next pin tomorrow (Wed) |
| MT2 | EOD loading, Day 2 | Next pin 3/25 (100mcg) |
| Accutane | GAP | Last dose 3/21. Bloodwork drawn today. |
| Finasteride | ❌ Declined | Minoxidil + GHK-Cu instead |
| Adex | On hand, PRN | No symptoms |
| Tadalafil | 5-10mg during MT2 loading | Reduced from 20mg EOD |
| PT-141 | PAUSED | During MT2 loading |

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## (9) Fridge Status

- Oats + honey + maple × 2
- Orgain plant protein (on hand)
- HCG vial (reconstituted 3/12, use within 60d)
- MT2 vial (reconstituted 3/23, refrigerate)
- **Grocery run needed — fridge nearly empty**

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## (10) Tomorrow's Priorities

1. **Pin day (Wed MWF):** Test C 100mg + HCG 250 IU + GHK-Cu 2mg + MT2 100mcg (EOD)
2. **Bed supps again** — set phone alarm, no BPC anchor anymore
3. **Grocery run** — chicken breast, shrimp, eggs, egg whites, bananas, coconut water, avocados, rice, sweet potatoes
4. **Fat under 75g** — no cooking fats, skinless protein, egg whites > whole eggs
5. **Low-sodium seasoning** — skip Rib Rack or use 1 tsp max
6. **DMV Iron** — legs day (priority)
7. **Bedtime under midnight**
8. Take hairline baseline photo

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*Tracker v36 — Exported March 24, 2026*