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Monday

2026-03-30

Cycle Day 18 · Rest Day · v36
# DAILY TRACKER — Monday, March 30, 2026 | Cycle Day 18 | MWF Pin Day | Rest Day

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

No weigh-in. Last reading (3/28): 170.6 lb / 12.6% BF / 149.0 FFM / 141.6 muscle.

*Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle*

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## (2) Sleep (Not yet uploaded)

No Oura data provided. Previous night (3/29): HRV 50ms (lowest since NC trip).

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## (3) Food Log

| Meal | Item | Cal | P | C | F | Na | K |
|------|------|-----|---|---|---|----|---|
| 1 | Banana | 105 | 1.3 | 27 | 0.4 | 1 | 422 |
| 2 | Starbucks Toasted Coconut Cream Cold Brew (Venti) | 290 | 2 | 38 | 14 | 30 | 0 |
| 3 | ACV drink | 11 | 0.2 | 2 | 0 | 5 | 0 |
| 4 | Walnuts 1 cup | 785 | 18 | 16 | 76 | 2 | 500 |
| 5 | 4 salmon filets (well-seasoned) + mashed potatoes (butter/cream/salt) + 100g rice | 1,600 | 146.7 | 88.2 | 71.3 | 4,001 | 2,235 |
| 6 | Coconut water 16oz (Costco organic) | 60 | 0 | 16 | 0 | 120 | 940 |
| 7 | Hot coffee + banana chip muffin (bakery) | 405 | 5 | 52 | 20 | 305 | 150 |
| **TOTAL** | | **3,256** | **173.2** | **239.2** | **181.7** | **4,464** | **4,247** |
| **TARGET** | | **3,050** | **210** | **310** | **75** | **<2,500** | **>4,700** |

### Final Nutrition Summary
| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 3,256 | 3,050 | ⚠️ +206 over |
| Protein | 173.2g | 210g | ❌ 82% |
| Carbs | 239.2g | 310g | ⚠️ Under |
| Fat | 181.7g | 75g | ❌ **2.42× target — walnuts (76F) were 42% of total fat** |
| Sodium | 4,464mg | <2,500mg | ❌ **1.79× cap — heavily seasoned salmon + mashed potatoes** |
| Potassium | 4,247mg | >4,700mg | ⚠️ 90% — coconut water (940K) + salmon (1,600K) helped |

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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 | ✅ **STREAK BROKEN — first time in 5 nights** |
| Glycine | 3g | ✅ |
| Melatonin | 0.5mg | ✅ |

### Cycle (MWF — pin day)
| Compound | Dose | Status |
|----------|------|--------|
| Test C | 100mg / 0.5ml (IM) | ✅ Dose 9 |
| HCG | 250 IU / 5 units (SubQ) | ✅ Dose 7 |

### Peptides
| Compound | Dose | Status |
|----------|------|--------|
| GHK-Cu | 2mg / 4 units | ✅ |
| BPC-157 | — | ❌ DONE |
| MT2 | — | ❌ PAUSED (moles) |

### Other
| Compound | Dose | Status |
|----------|------|--------|
| Accutane | 80mg | ✅ (default — always taken) |
| Tadalafil | 5-10mg | ☐ |
| Minoxidil | topical | ☐ |

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## (5) Workout

**Upper** @ DMV Iron. Full session. Pinned tonight.

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## (6) Bloating Prevention Tripwire Check

| Trigger | Status |
|---------|--------|
| Protein <150g | ✅ No (173.2g) |
| Potassium <2,500mg | ✅ No (4,247mg) |
| HRV drop >10% | ❌ **Yes — 72→50 over past week (−30.6%)** |
| Bed supps missed | ✅ **No — taken tonight! Streak broken.** |
| Na swing >1,500mg | ❌ **Yes — 4,464mg today after 2,159 yesterday estimate** |
| Sleep <6h | — (Pending) |
| Deep sleep <12% | — (Pending) |

**2-3 of 7 triggered.** Down from 5 on Sunday. The bed supps tonight are the single most important thing that happened today — HRV needs this to start rebounding. Sodium at 4,464mg will show on the scale tomorrow though.

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## (7) Compound Status

| Compound | Status | Notes |
|----------|--------|-------|
| Test C | 300mg/wk MWF, Day 18 | Dose 9 done. Next pin Wed 4/1. |
| HCG | 250 IU MWF | Dose 7 done. Next pin Wed 4/1. |
| BPC-157 | ❌ DONE | Need new vial |
| GHK-Cu | M/W/F | Done tonight. Next pin Wed 4/1. |
| MT2 | ❌ PAUSED | Moles on face + penis. Monitoring. |
| Accutane | 80mg/day | ✅ Day 3 back on |
| Finasteride | ❌ Declined | Hairline photo STILL not taken |
| Adex | On hand, PRN | No symptoms |

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## (8) Fridge Status

- Ground beef containers (85/15+spinach+tallow+onion+bone broth) **×2 remaining**
- Frozen shrimp ~1 lb (365 Wild-Caught)
- Cajun shrimp alfredo ~25% left (high fat/Na — eat sparingly)
- Coconut water (on hand — used 16oz today)
- POM pomegranate juice (on hand)
- Oats + honey + maple × 2
- Orgain (on hand — causes gas)
- Cleveland Kitchen kimchi dressing
- Walnuts (on hand — **DO NOT eat 1 cup again, that's 76g fat**)
- HCG vial (reconstituted 3/12, use within 60d)
- MT2 vial (reconstituted 3/23, refrigerate — PAUSED)

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## (9) Notes

- **Bed supps taken — 5-night miss streak broken.** This is the most important thing that happened today. HRV at 50 needs magnesium + glycine to start recovery. Tomorrow's Oura reading will show whether this helped.
- **All compounds pinned:** Test C dose 9 + HCG dose 7 + GHK-Cu. Full MWF pin session completed. Cycle Day 18 — approaching the 3-week mark where Test C steady state begins.
- **Fat 181.7g (2.42× target)** — 1 cup of walnuts was 76g fat (42% of daily total). Walnuts are a terrible snack for a recomp cut. Never eat 1 cup again — a 1/4 cup (20F) is the max if at all.
- **Sodium 4,464mg** — heavily seasoned salmon and mashed potatoes (butter + cream + salt) drove it. Tyler confirmed feeling bloated and requested sodium estimate be doubled. This will show as water weight on tomorrow's scale.
- **Protein 173.2g (82%)** — 4 salmon filets (136P) carried most of the load. Short of 210 target by 36.8g. The walnuts + muffin displaced protein-efficient calories.
- **Potassium 4,247mg (90%)** — nearly hit target. Coconut water (940K) + salmon (1,600K) + banana (422K) + walnuts (500K) all contributed. Best potassium day in recent memory.
- **Weekly analysis (Mar 23-29) exported** earlier today. Week 12 complete.
- **Accutane defaulted to ✅** going forward per Tyler's instruction — always taken.

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## (10) Tomorrow's Priorities

1. **Weigh in on RENPHO** — first weigh-in since 3/28. Expect sodium water weight from today's 4,464mg.
2. **Lean protein day** — egg whites + shrimp + chicken breast. NO walnuts, no muffins, no butter.
3. **Sodium under 2,000mg** — correction after today's 4,464mg.
4. **Fat under 75g** — achievable if no nuts, no cooking fats, no restaurant.
5. **Bed supps again** — build the streak to 2. HRV recovery depends on it.
6. **DMV Iron** — upper day. Abs 4-6 sets.
7. **Bedtime before midnight** — bed supps taken early enough tonight. Capitalize on it.
8. **Take hairline baseline photo.** 3+ weeks overdue.

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*Tracker v36 — Exported March 30, 2026 (FINAL)*