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Wednesday

2026-04-01

Cycle Day 20 · v37
# DAILY TRACKER — Wednesday, April 1, 2026 | Cycle Day 20 | MWF Pin Day | Train Day

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## (1) Body Comp (RENPHO)

| Metric | Value | Baseline (1/1) | Δ from Baseline | Δ Previous (3/31) |
|--------|-------|----------------|-----------------|-------------------|
| Weight | 173.8 lb | 163.4 lb | +10.4 | -0.4 |
| Body Fat % | 12.9% | 11.8% | +1.1% | -0.1% |
| FFM | 151.4 lb | 144.2 lb | +7.2 | -0.2 |
| Muscle Mass | 143.8 lb | 137.0 lb | +6.8 | -0.4 |

*Sodium-inflated from 3/31 (4,464mg Na). True stabilized: ~170-171 lb, ~12.6% BF.*

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## (2) Sleep (Oura) — Score: 85 OPTIMAL

| Metric | Value | Target | Status |
|--------|-------|--------|--------|
| Total Sleep | 9h 55m | 7-8h | ✅ (over) |
| Time in Bed | 10h 46m | — | — |
| Efficiency | 92% | >85% | ✅ |
| Deep | 1h 1m (10%) | >15% | ❌ |
| REM | 1h 45m (18%) | >20% | ⚠️ |
| Light | 7h 9m (72%) | — | — |
| Awake | 0h 51m | — | — |
| HRV | 76 ms | — | ⚠️ ↓ from 95 |
| RHR | 43 bpm | <50 | ✅ (best ever) |
| SpO2 | 97% | — | ✅ |
| Sleep Debt | 0m | — | ✅ |
| Bed→Wake | 11:38 PM → 10:23 AM | <1:00 AM | ✅ (best in weeks) |

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## (3) Food Log

| # | Item | Cal | P | C | F | Na | K |
|---|------|-----|---|---|---|----|---|
| 1 | Chocolate layer cake 1 slice (~120g) | 440 | 4 | 64 | 20 | 350 | 120 |
| 2 | Red Bull 8.4oz | 110 | 0 | 27 | 0 | 100 | 0 |
| 3 | Cold brew ~16oz + TJ Creamer 2 tbsp | 55 | 0 | 10 | 2 | 10 | 240 |
| 4 | Beef container (last — 85/15+spinach+tallow+onion+broth) | 1,093 | 123.4 | 10 | 79.2 | 439 | 2,268 |
| 5 | Cream pasta container 1/3 (rigatoni+cream+salmon+shrimp+bayou+parm+OO) | 1,193 | 58 | 122.7 | 52.3 | 800 | 840 |
| 6 | Frank's RedHot 7 tbsp (5 on containers, 2 on rice) | 0 | 0 | 0 | 0 | 2,940 | 0 |
| 7 | White rice 342g cooked | 445 | 9.2 | 96.4 | 1 | 3 | 120 |
| 8 | Ground beef fettuccine + veggies (small bowl ~1.5c) | 450 | 22 | 40 | 22 | 500 | 300 |
| 9 | Smoothie (banana+blueberry+strawberry+coconut water) | 293 | 3.4 | 74.5 | 1.4 | 60 | 470 |
| 10 | Poppi Cherry Lime soda | 35 | 0 | 9 | 0 | 0 | 0 |
| 11 | Apple (medium) | 95 | 0.5 | 25 | 0.3 | 2 | 195 |
| **TOTAL** | | **4,209** | **220.5** | **478.6** | **178.2** | **5,204** | **4,553** |

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## (4) Targets — v37 Aggressive Cut (established today)

| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 4,209 | 2,400 | ❌ 1.75× over |
| Protein | 220.5g | 200g | ✅ +20.5g |
| Carbs | 478.6g | 276g | ❌ 1.73× over |
| Fat | 178.2g | 55g | ❌ 3.24× over |
| Sodium | 5,204mg | <2,000mg | ❌ 2.6× over |
| Potassium | 4,553mg | >4,700mg | ⚠️ 97% (147mg short) |

*Note: v37 targets were established at end of day. Today was the final day under old v36 protocol. Cut begins April 2.*

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## (5) Workout

**5K run + Leg Extensions + Lateral Raises** @ DMV Iron

| Exercise | Details |
|----------|---------|
| 5K Run | Completed (first run in weeks — LISS-adjacent) |
| Leg Extensions | — |
| Lateral Raises | — |

*Session 2 of Week 13. Legs hit 1× so far.*

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## (6) Supplements & Meds

| Timing | Item | Status |
|--------|------|--------|
| AM | Fish Oil 2.5-3g EPA+DHA | ✅ |
| AM | D3 4000IU | ✅ |
| AM | NAC 600mg ×2 | ✅ |
| AM | Pine Bark 300mg | ✅ |
| AM | Zinc Picolinate 30mg | ✅ |
| Daily | Accutane 80mg (w/ fattiest meal) | ✅ |
| Bed | Mag Glycinate 200mg | ☐ |
| Bed | Glycine 3g | ☐ |
| Bed | Melatonin 0.5mg | ☐ |

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## (7) Compounds/Pins — MWF PIN DAY

| Compound | Dose | Status |
|----------|------|--------|
| Test C | 100mg IM (dose 10) | ☐ |
| HCG | 250 IU SubQ (dose 8) | ☐ |
| GHK-Cu | 2mg SubQ | ☐ |

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## (8) Bloating Tripwires

| Trigger | Status |
|---------|--------|
| Protein <150g | ✅ OK (220.5g) |
| Potassium <2,500mg | ✅ OK (4,553mg) |
| HRV drop >10% | ✅ OK (76ms, within range) |
| Bed supps missed | ☐ (tonight) |
| Na swing >1,500mg | ⚠️ 5,204 vs 3,044 yesterday (+2,160mg) — TRIGGERED |
| Sleep <6h | ✅ OK (9h 55m) |
| Deep <12% | ⚠️ TRIGGERED (10%) |

**2/7 triggered.** Na swing and deep sleep both flagged. Take bed supps tonight to prevent cascade.

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## (9) Flags

| | Flag |
|---|------|
| 🟢 | Bedtime 11:38 PM — first sub-midnight in weeks |
| 🟢 | RHR 43 — all-time best |
| 🟢 | Sleep debt 0m |
| 🟢 | Protein 220.5g — target hit |
| 🟢 | Potassium 97% — best in weeks |
| 🔴 | Fat 178.2g — 3.24× target (beef container 79F + cream pasta 52F + fettuccine 22F) |
| 🔴 | Sodium 5,204mg — 2.6× target (Frank's 7 tbsp = 2,940mg alone) |
| 🔴 | Calories 4,209 — 1.75× target |
| 🟡 | Deep sleep 10% — missed 15% target |
| 🟡 | HRV 76 ↓ from 95 — still strong but declining |

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## (10) Notes

- **LAST DAY UNDER OLD PROTOCOL.** v37 aggressive cut targets established today (2,400c / 200P / 276C / 55F flat daily). Cut starts April 2.
- **Beef containers now at 0.** Last one consumed today. These were 79F each — the #1 fat driver all quarter. Never making these again with 85/15 + tallow.
- **Cream pasta: 1 container remaining** (52F). Eat tomorrow as the final high-fat meal, then cut protocol is fully live.
- **Frank's RedHot: 7 tbsp today = 2,940mg Na.** New cut rule: cap at 1 tbsp/meal (420mg). Switch to Melinda's Green (65mg/tsp) or Los Calientes (40mg/tsp).
- **Pin day:** Test C dose 10 + HCG dose 8 + GHK-Cu due tonight. **Take all 3 bed supps including melatonin.**
- **Q1 Quarterly Review generated** — 91 days of data analyzed. Key finding: fat has been 2× target for 91 consecutive days. This is the #1 thing to fix.
- **Cycle timeline v2 generated** — complete compound history Jan 5 → Apr 1.
- **Research completed:** 5-week testosterone-assisted cut protocol. Test C at 300mg/wk preserves muscle even at 55% deficit (Pasiakos 2019). Aggressive cut is safe and optimal.
- **Grocery needed tomorrow:** 96/4 or 99/1 ground meat, chicken breast, egg whites, cooking spray.
- **LISS starts this week:** Wk1 = 3×20min incline walk (8% grade, 2.8mph, post-weights).

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## (11) Fridge Status (End of Day)

- Ground beef containers: **0 remaining (DONE)**
- Cream pasta containers: **1 remaining (52F — eat tomorrow)**
- Coconut water: on hand
- Walnuts: on hand (¼ cup max)
- Oats + honey + maple: ×2
- Orgain: on hand (causes gas)
- Kimchi dressing: on hand
- Chocolate cake: remaining
- Frank's RedHot: on hand (cap 1 tbsp/meal on cut)
- HCG vial: reconstituted 3/12
- MT2 vial: reconstituted 3/23 (PAUSED)
- **NEED:** 96/4 or 99/1 ground meat, chicken breast, egg whites, cooking spray

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## (12) Compound Status

| Compound | Status | Notes |
|----------|--------|-------|
| Test C | 300mg/wk MWF, Day 20 | Dose 10 due tonight |
| HCG | 250 IU MWF | Dose 8 due tonight |
| GHK-Cu | 2mg M/W/F | Due tonight |
| BPC-157 | ❌ DONE | Vial finished 3/28. PE protocol on hold. |
| MT2 | ❌ PAUSED | New moles. Derm check within 2 wks. |
| Accutane | 80mg/day ✅ | Consider splitting 40mg BID on cut (20g fat per dose). |
| Finasteride | ❌ Declined | Minoxidil + GHK-Cu. Hairline photo overdue. |
| Adex | On hand, PRN | No symptoms. |
| Tadalafil | 5-10mg EOD | Active. |
| PT-141 | Available | Can resume (was paused during MT2). |

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*Tracker exported: April 1, 2026 | Cycle Day 20 | v37 cut protocol established*
*Tomorrow = Day 1 of the aggressive cut*