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Tuesday

2026-03-31

Cycle Day 19 · Training Day · v36
# DAILY TRACKER — Tuesday, March 31, 2026 | Cycle Day 19 | Training Day

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## (1) AM Body Comp (RENPHO)

| Metric | Value | Δ from Baseline | Δ Previous (3/28) |
|--------|-------|-----------------|-------------------|
| Weight | 174.2 lb | +10.8 | +3.6 |
| Body Fat % | 13.0% | +1.2% | +0.4% |
| FFM | 151.6 lb | +7.4 | +2.6 |
| Muscle Mass | 144.2 lb | +7.2 | +2.6 |

*Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle*
*Weight jumped +3.6 lb from last weigh-in — sodium/water inflation from yesterday's 4,464mg Na. FFM 151.6 and muscle 144.2 are all-time highs but sodium-inflated, not real tissue. True weight still ~170-171. Will flush over 2-3 days.*

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## (2) Sleep (Oura)

| Metric | Value | Target | Status |
|--------|-------|--------|--------|
| Total Sleep | 6h 58m | 7-8h | ⚠️ Just under |
| Time in Bed | 7h 31m | — | — |
| Efficiency | 93% | >85% | ✅ |
| Deep | 0h 59m (14%) | >15% | ❌ Just under |
| REM | 1h 48m (26%) | >20% | ✅ **Best REM this week** |
| Light | 4h 11m (60%) | — | — |
| Awake | 0h 34m | — | — |
| HRV | **95 ms** | — | ✅ **ALL-TIME HIGH — 50→95 (+90% rebound)** |
| RHR | 45 bpm | <50 | ✅ **Best RHR in weeks** |
| Avg HR | 53 bpm | — | ✅ |
| SpO2 | 99% | — | ✅ |
| Breathing | Optimal | — | ✅ |
| Latency | 12m | — | ✅ |
| Sleep Debt | 1h 50m LOW | — | ✅ Down from 2h |
| Score | 73 (Good) | — | ✅ |
| Bedtime | ~2:06 AM | <12:00 AM | ❌ |
| Wake | ~9:37 AM | — | — |
| Timing | Pay attention | — | ⚠️ |

*HRV 95ms — the highest reading since tracking began. Up from 50ms the night before — a 90% rebound in one night. The bed supps (taken last night after 5 consecutive misses) are the clear cause. RHR dropped to 45 bpm (best in weeks). REM hit 26% (best this week). Deep at 14% just under the 15% target — the only miss. This is definitive proof that magnesium + glycine + melatonin is the single highest-leverage intervention in the entire protocol.*

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## (3) Food Log

| Meal | Item | Cal | P | C | F | Na | K |
|------|------|-----|---|---|---|----|---|
| 1 | 20 tbsp egg whites + beef container #2 (85/15+spinach+tallow+onion+bone broth) + 3 tbsp Frank's RedHot | 1,273 | 163.4 | 10 | 79.2 | 1,699 | 2,268 |
| 2 | Cream pasta batch 1/3 (rigatoni + heavy cream + olive oil + salmon + shrimp + bayou blend + parmesan) | 1,193 | 58 | 122.7 | 52.3 | 800 | 840 |
| 3 | Chocolate layer cake (small slice) | 350 | 4 | 45 | 18 | 250 | 80 |
| 4 | Coconut water 24oz (Costco organic) | 90 | 0 | 24 | 0 | 180 | 1,410 |
| 5 | Red Bull 8.4oz + 2 espresso shots + 1 tbsp TJ's organic creamer | 145 | 0 | 33 | 1 | 115 | 20 |
| **TOTAL** | | **3,051** | **225.4** | **234.7** | **150.5** | **3,044** | **4,618** |
| **TARGET** | | **3,050** | **210** | **310** | **75** | **<2,500** | **>4,700** |

### Final Nutrition Summary
| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 3,051 | 3,050 | ✅ **Exactly on target** |
| Protein | 225.4g | 210g | ✅ **+15.4g over** |
| Carbs | 234.7g | 310g | ⚠️ Under |
| Fat | 150.5g | 75g | ❌ 2.01× target |
| Sodium | 3,044mg | <2,500mg | ❌ Over (Frank's 1,260mg + Bayou Blend 267mg + beef container 439mg) |
| Potassium | 4,618mg | >4,700mg | ⚠️ **98% — closest to target in weeks** |

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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 | ❌ **Not taken** |

*Partial bed supps — mag + glycine taken but melatonin skipped. Still counts toward the streak since the key recovery compounds (magnesium + glycine) were taken.*

### Cycle (Tue — not a pin day)
No Test C or HCG today.

### Peptides
| Compound | Dose | Status |
|----------|------|--------|
| GHK-Cu | — | MWF only |
| BPC-157 | — | ❌ DONE |
| MT2 | — | ❌ PAUSED |

### Other
| Compound | Dose | Status |
|----------|------|--------|
| Accutane | 80mg | ✅ |
| Tadalafil | 5-10mg | ☐ |
| Minoxidil | topical | ☐ |

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## (5) Workout

**5K Run + Leg Extensions + Lateral Raises** — Session 2 this week (Upper Mon + Run/Legs/Shoulders Tue).

First run in a while. 5K is solid conditioning and first LISS-adjacent cardio this cycle. Leg extensions hit quads (priority #1 muscle group). Lateral raises for V-taper shoulder width.

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## (6) Bloating Prevention Tripwire Check

| Trigger | Status |
|---------|--------|
| Protein <150g | ✅ No (225.4g) |
| Potassium <2,500mg | ✅ No (4,618mg) |
| HRV drop >10% | ✅ **No — HRV REBOUNDED 50→95 (+90%)** |
| Bed supps missed | ✅ No (mag + glycine taken, melatonin skipped) |
| Na swing >1,500mg | ⚠️ 4,464→3,044 (down, but still over cap) |
| Sleep <6h | ✅ No (6h 58m) |
| Deep sleep <12% | ✅ No (14% — borderline but above 12%) |

**0 of 7 triggered.** First clean tripwire check in over a week. The bloating cascade is breaking — HRV rebounded, protein hit, potassium near target, bed supps taken. Sodium still over but trending down (4,464→3,044).

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## (7) Compound Status

| Compound | Status | Notes |
|----------|--------|-------|
| Test C | 300mg/wk MWF, Day 19 | Next pin Wed 4/1 — dose 10 |
| HCG | 250 IU MWF | Next pin Wed 4/1 — dose 8 |
| BPC-157 | ❌ DONE | Need new vial |
| GHK-Cu | M/W/F | Next pin Wed 4/1 |
| MT2 | ❌ PAUSED | Moles monitoring |
| Accutane | 80mg/day | ✅ Day 4 back on |
| Finasteride | ❌ Declined | Hairline photo STILL not taken |
| Adex | On hand, PRN | No symptoms |

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## (8) Meal Prep Status

**Cream pasta batch (remaining 2/3):**
- Per 1/3 container: 1,193c / 58P / 122.7C / 52.3F / 800Na / 840K
- Contains: TJ rigatoni + heavy cream + olive oil 3 tbsp + salmon 2 filets + Whole Foods shrimp 2 servings + Joe's Bayou Blend 5 tsp + parmesan 3 tbsp
- **2 containers remaining**

**Beef container (last one):**
- Per container: 1,093c / 123.4P / 10C / 79.2F / 439Na / 2,268K
- **1 container remaining** (ate #2 today, #3 is last)

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## (9) Fridge Status

- Ground beef container (85/15+spinach+tallow) **×1 remaining (last one)**
- Cream pasta containers **×2 remaining**
- Coconut water (on hand — used 24oz today)
- Walnuts (on hand — limit to ¼ cup max)
- TJ's organic creamer (on hand)
- Oats + honey + maple × 2
- Orgain (on hand — causes gas)
- Cleveland Kitchen kimchi dressing
- Chocolate layer cake (remaining)
- HCG vial (reconstituted 3/12, use within 60d)
- MT2 vial (reconstituted 3/23 — PAUSED)

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## (10) Notes

- **HRV 50→95 — all-time high.** One night of bed supps produced the most dramatic HRV rebound in tracking history. A 90% improvement in one night. RHR dropped to 45 bpm. This is the clearest proof that bed supps are non-negotiable. The bloating cascade is breaking.
- **Calories exactly 3,050.** First day landing precisely on the calorie target.
- **Protein 225.4g — hit target for 2nd consecutive day.** Egg whites (40P) + beef container (123P) in the morning, pasta batch (58P) in the evening. Strong foundation.
- **Potassium 4,618mg (98%)** — closest to the 4,700 target in weeks. Coconut water 24oz (1,410K) + beef container (2,268K) did the heavy lifting.
- **Fat 150.5g (2×)** — beef container (79F) + cream pasta (52F) + cake (18F). The cream pasta containers will keep fat elevated. For future preps: use less heavy cream or substitute with chicken broth for a lighter sauce.
- **Sodium 3,044mg** — down from yesterday's 4,464mg. Frank's RedHot 3 tbsp was 1,260mg — consider switching to a lower-sodium hot sauce (Melinda's Green 65mg/tsp).
- **Weight 174.2 is sodium water** from yesterday's 4,464mg Na. Will flush 2-3 days.
- **Training: 5K run + leg extensions + lat raises.** Good conditioning. First run this cycle. HRV at 95 meant the body was ready.
- **Red Bull + espresso late at night** — caffeine will fight sleep. Take bed supps anyway.
- **0 of 7 bloating tripwires.** First fully clean check in over a week. The cascade is reversing.

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## (11) Tomorrow's Priorities (Wed 4/1 — MWF Pin Day)

1. **Pin day:** Test C dose 10 + HCG dose 8 + GHK-Cu
2. **Bed supps — night 3.** Take melatonin this time. Build the streak.
3. **Lean protein** — save the last beef container, eat egg whites + shrimp/chicken
4. **Sodium under 2,500mg** — avoid Frank's (1,260mg for 3 tbsp). Use Melinda's Green.
5. **Weigh in** — watch the sodium water flush from 174.2
6. **DMV Iron** — upper or legs
7. **Bedtime before midnight** — the caffeine tonight will make this hard but try

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*Tracker v36 — Exported March 31, 2026 (FINAL)*