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Wednesday

2026-03-25

Cycle Day 13 · Training Day · v36
# DAILY TRACKER — Wednesday, March 25, 2026 | Cycle Day 13 | MT2 Day 3 (EOD — pinned today) | Training Day

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## (1) AM Body Comp (RENPHO)

| Metric | Value | Δ from Baseline | Δ Previous (3/23) |
|--------|-------|-----------------|-------------------|
| Weight | 170.6 lb | +7.2 | −0.8 |
| Body Fat % | 12.6% | +0.8% | 0.0% |
| FFM | 149.2 lb | +5.0 | −0.4 |
| Muscle Mass | 141.8 lb | +4.8 | −0.4 |

*Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle*
*Weight down 0.8lb from 3/23 — shedding NC trip water. Muscle dipped 0.4lb, normal daily fluctuation. BF% held at 12.6%.*

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## (2) Sleep (Oura)

| Metric | Value | Target | Status |
|--------|-------|--------|--------|
| Total Sleep | 7h 7m | 7-8h | ✅ |
| Time in Bed | 7h 32m | — | — |
| Efficiency | 94% | >85% | ✅ |
| Deep | 1h 13m (17%) | >15% | ✅ |
| REM | 1h 45m (25%) | >20% | ✅ |
| Awake | 0h 26m | — | — |
| HRV | 60 ms | — | ⚠️ ↓ from 63 (3-day decline: 72→63→60) |
| RHR | 47 bpm | <50 | ✅ |
| Sleep Debt | 2h 10m MODERATE | — | ⚠️ ↑ from 1h40m |
| Score | 74 (Good) | — | ✅ |
| Bedtime | ~2:24 AM | <12:00 AM | ❌ Worst this week |
| Wake | ~9:56 AM | — | — |
| Timing | Pay attention | — | ⚠️ |

*HRV 3-day decline: 72→63→60 — driven by late bedtimes (1:50am, 2:24am). Efficiency 94% and REM 25% are excellent — bed supps improving quality but can't fix timing.*

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## (3) Food Log

| Meal | Item | Cal | P | C | F | Na | K |
|------|------|-----|---|---|---|----|---|
| 1 | Venti cold brew + coconut milk + choc cream | 95 | 0.5 | 10 | 5.5 | 30 | 0 |
| 2 | Baked haddock ~300g + 318g rice + olive oil | 859 | 68.6 | 89.7 | 7 | 786 | 1,164 |
| 3 | Sriracha 3 tbsp (Harris Teeter) | 75 | 0 | 18 | 0 | 900 | 42 |
| 4 | Olipop | 35 | 0 | 11 | 0 | 30 | 0 |
| 5 | Kirkland kombucha 16oz | 70 | 0 | 19 | 0 | 20 | 20 |
| 6 | Shepherd's pie small bowl + 4 eggs + roasted broccoli/carrots | 785 | 52 | 42 | 45.5 | 820 | 950 |
| 7 | Coconut water 8oz | 30 | 0 | 8 | 0 | 60 | 470 |
| 8 | Shepherd's pie × 2 small bowls | 900 | 50 | 60 | 50 | 1,000 | 1,200 |
| **TOTAL** | | **2,849** | **171.1** | **257.7** | **108** | **3,646** | **3,846** |
| **TARGET** | | **3,050** | **210** | **310** | **75** | **<2,500** | **>4,700** |

### Nutrition Summary
| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 2,849 | 3,050 | ⚠️ −201 under |
| Protein | 171.1g | 210g | ❌ 81% (−38.9g short) |
| Carbs | 257.7g | 310g | ⚠️ Under |
| Fat | 108g | 75g | ❌ 1.44× target |
| Sodium | 3,646mg | <2,500mg | ❌ +1,146 over |
| Potassium | 3,846mg | >4,700mg | ⚠️ 82% |

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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 | ☐ |

### Cycle (MWF — pin day today)
| Compound | Dose | Status |
|----------|------|--------|
| Test C | 100mg / 0.5ml (IM) | ☐ Dose 7 |
| HCG | 250 IU / 5 units (SubQ) | ☐ Dose 5 |

### Peptides
| Compound | Dose | Status |
|----------|------|--------|
| BPC-157 | 250mcg / 10 units | ☐ (few doses left, exp 3/28) |
| GHK-Cu | 2mg / 4 units (MWF) | ☐ |
| MT2 | 100mcg / 2 units (EOD) | ☐ Day 3 loading |

### Other
| Compound | Dose | Status |
|----------|------|--------|
| Tadalafil | 5-10mg (reduced for MT2 loading) | ☐ |
| Accutane | — | GAP (last dose 3/21, bloodwork 3/24 — clear for refill) |
| Minoxidil | topical | ☐ |
| PT-141 | — | PAUSED (during MT2 loading) |

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## (5) Workout

Not logged. _(Legs day was priority — did you train?)_

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## (6) Bloodwork Results — March 24, 2026

**Panels:** Hepatic Function + Lipid (Accutane refill draw, non-fasting 4:21 PM)

### Liver Panel
| Marker | Value | Baseline (1/8) | Status |
|--------|-------|----------------|--------|
| AST | **35** | 51 | ✅ **Best ever — first time in range** |
| ALT | **30** | 30 | ✅ Unchanged |
| ALP | **74** | 87 | ✅ |
| Albumin | **4.7** | 4.5 | ✅ |
| Bilirubin Total | **0.9** | 0.7 | ✅ |

### Lipid Panel
| Marker | Value | Baseline (1/8) | Status |
|--------|-------|----------------|--------|
| Total Cholesterol | **167** | 145 | ✅ Normal |
| Triglycerides | **63** | 67 | ✅ |
| HDL | **69** | 55 | ✅ **All-time high** (+25.5%) |
| LDL | **86** | 77 | ✅ Optimal |

**Assessment:** Liver cleanest it's ever been. HDL 69 gives 27-point buffer to warning threshold. Clear for Accutane refill. Consolidated bloodwork file exported (bloodwork-consolidated-2026.md).

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## (7) Bloating Prevention Tripwire Check

| Trigger | Status |
|---------|--------|
| Protein <150g | ❌ **Yes (171g — above 150 but below 210)** |
| Potassium <2,500mg | ✅ No (3,846mg) |
| HRV drop >10% | ⚠️ Borderline (63→60, −4.8% today; 72→60 = −16.7% over 3 days) |
| Bed supps missed | ☐ Pending tonight |
| Na swing >1,500mg | ⚠️ Check (3,321→3,646 = +325mg, OK) |
| Sleep <6h | ✅ No (7h 7m) |
| Deep sleep <12% | ✅ No (17%) |

**1 of 7 triggered (HRV 3-day cumulative).** Below RED ALERT threshold. Take bed supps tonight and get to bed before midnight.

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## (8) Compound Status

| Compound | Status | Notes |
|----------|--------|-------|
| Test C | 300mg/wk MWF, Day 13 | Pin tonight — dose 7 |
| HCG | 250 IU MWF | Pin tonight — dose 5 |
| BPC-157 | Few doses left | Vial exp 3/28. Pin tonight. |
| GHK-Cu | M/W/F | Pin tonight |
| MT2 | EOD loading, Day 3 | Pin tonight (100mcg) |
| Accutane | GAP — clear for refill | Bloodwork 3/24: AST 35, ALT 30, HDL 69. All green. |
| Finasteride | ❌ Declined | Minoxidil + GHK-Cu. Take hairline baseline photo. |
| 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 — Tyler dislikes, causes gas)
- HCG vial (reconstituted 3/12, use within 60d)
- MT2 vial (reconstituted 3/23, refrigerate)
- Baked haddock ~2 containers remaining (~300g each)
- Shepherd's pie (leftover)
- Coconut water (on hand)
- Broccoli + carrots (roasted)

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## (10) Notes

- **Bloodwork results received** — AST 35 (best ever), HDL 69 (all-time high). Clear for Accutane refill. Consolidated bloodwork file created.
- **HRV 3-day decline: 72→63→60.** Driven by 1:50am and 2:24am bedtimes. Sleep quality is good (94% eff, 25% REM) but timing is the problem.
- **Protein 171g — short of 210 target** by 38.9g. The haddock container (68.6P) was the hero; shepherd's pie added protein but brought heavy fat (50F per 2 bowls).
- **Fat 108g — 1.44× target.** Shepherd's pie (ground beef + mashed potatoes w/ butter) was the driver. 3 servings of shepherd's pie = ~75g fat alone.
- **Sodium 3,646mg — over for 2nd day in a row.** Sriracha (900mg) + shepherd's pie (1,500mg) were the offenders.
- **Potassium 3,846mg — best day this week** (82% of target). Haddock (1,164mg) + shepherd's pie (1,200mg) + coconut water (470mg) all contributed.
- **Haddock is the recomp cheat code** — 60P at 1.5F per 300g container. Prioritize haddock over shepherd's pie for remaining meals.
- **5 compounds to pin tonight** — Test C + HCG + BPC + GHK + MT2. Separate syringes/sites.
- **Bed supps — 2nd night of new streak.** Set phone alarm. Pair with pin session.
- **Orgain causes gas** — Tyler confirmed. Use egg whites + whole eggs as primary protein supplement going forward instead of Orgain shakes.

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## (11) Tomorrow's Priorities

1. **BED BY MIDNIGHT TONIGHT** — HRV has declined 3 straight days. This is the #1 fix.
2. **Bed supps** — set phone alarm, pair with pin session tonight
3. **Protein 210g+** — lean sources only. Haddock containers + egg whites.
4. **Fat under 75g** — no shepherd's pie, no cooking fats. Haddock + rice + egg whites.
5. **Low sodium** — skip sriracha or limit to 1 tbsp. Use lemon, Melinda's Green (65Na/tsp).
6. **Potassium** — coconut water + bananas. Today was 82%, keep building.
7. **DMV Iron — legs** (if didn't train today)
8. **MT2 skip tomorrow** (EOD — next pin 3/27 at 150mcg)
9. Take hairline baseline photo

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## (12) Day-over-Day Comparison

| Metric | 3/24 (Yesterday) | 3/25 (Today) | Trend |
|--------|-------------------|--------------|-------|
| Protein | 224.6g ✅ | 171.1g ❌ | ↓ Worse |
| Fat | 120.3g ❌ | 108g ❌ | → Still over |
| Sodium | 3,601mg ❌ | 3,646mg ❌ | → Still over |
| Potassium | 3,469mg | 3,846mg | ↑ Better |
| Calories | 3,368 | 2,849 | ↓ Under today |
| HRV | 63 | 60 | ↓ 3-day decline |
| Bedtime | 1:50 AM | 2:24 AM | ↓ Worse |
| Bed supps | ✅ Taken | ☐ Pending | — |

**Pattern:** Potassium improving. Fat and sodium remain the persistent failures — shepherd's pie is the new version of last week's butter/tallow problem. Tomorrow: haddock-only protein, zero cooking fats.

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*Tracker v36 — Exported March 25, 2026*