# DAILY TRACKER — Saturday, April 4, 2026 | Cycle Day 23 | Cut Day 3 | Train Day (Back + Abs + Light Arms) --- ## (1) Body Comp (RENPHO) | Metric | Value | Baseline (1/1) | Δ from Baseline | Δ Previous (4/3) | |--------|-------|----------------|-----------------|-------------------| | Weight | 172.8 lb | 163.4 lb | +9.4 | -1.2 | | Body Fat % | 12.8% | 11.8% | +1.0% | -0.1% | | FFM | 150.8 lb | 144.2 lb | +6.6 | -0.6 | | Muscle Mass | 143.0 lb | 137.0 lb | +6.0 | -1.0 | *Down 1.2 lb overnight, -1.6 lb in 3 days (174.4→172.8). Sodium flushing + deficit working.* --- ## (2) Sleep (Oura) *No data — 3rd consecutive night without ring. BED SUPPS NOT TAKEN — streak broken at 5.* --- ## (3) Food Log | # | Item | Cal | P | C | F | Na | K | |---|------|-----|---|---|---|----|---| | 1 | Kirkland egg whites 15 tbsp | 125 | 25 | 0 | 0 | 375 | 375 | | 2 | Frank's RedHot 1 tbsp | 0 | 0 | 0 | 0 | 420 | 0 | | 3 | Protein bar (dark choc 40g) | 140 | 17 | 14 | 2.5 | 90 | 188 | | 4 | Turtle latte 20oz | 400 | 10 | 52 | 16 | 200 | 350 | | 5 | Force of Nature venison organ blend (half pack, 1.75 srv) | 263 | 42 | 0 | 10.5 | 79 | 368 | | 6 | Joe's Bayou Blend 1 tbsp | 0 | 0 | 0 | 0 | 600 | 0 | | 7 | Smoothie (half) | 147 | 1.7 | 37.3 | 0.7 | 30 | 235 | | 8 | Mexican cheese blend ¼ cup | 110 | 6 | 1 | 8 | 170 | 20 | | 9 | White rice 200g | 260 | 5.4 | 56.4 | 0.6 | 2 | 70 | | 10 | Frank's RedHot 1 tbsp | 0 | 0 | 0 | 0 | 420 | 0 | | 11 | Pre-workout 2 scoops (non-stim) | 20 | 0 | 4 | 0 | 200 | 0 | | 12 | Venison organ blend (remaining half pack) | 263 | 42 | 0 | 10.5 | 79 | 368 | | 13 | Frank's RedHot 1 tbsp | 0 | 0 | 0 | 0 | 420 | 0 | | 14 | White rice 350g | 455 | 9.5 | 98.7 | 1.1 | 4 | 123 | | 15 | Honey 2 tbsp | 128 | 0 | 35 | 0 | 2 | 22 | | 16 | Mexican mocha decaf 12oz | 260 | 8 | 38 | 9 | 130 | 300 | | 17 | Banana | 105 | 1.3 | 27 | 0.4 | 1 | 422 | | 18 | 2 kiwis | 84 | 1.6 | 20 | 0.8 | 4 | 430 | | 19 | Orgain plant protein 2 scoops | 150 | 21 | 15 | 3.5 | 390 | 100 | | 20 | TJ Almond Milk Vanilla Unsweetened 2 cups | 60 | 2 | 2 | 5 | 380 | 70 | | **TOTAL** | | **2,970** | **192.5** | **400.4** | **68.6** | **3,996** | **3,441** | --- ## (4) Targets — v37 Aggressive Cut (Day 3) | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 2,970 | 2,400 | ❌ +24% over | | Protein | 192.5g | 200g | ⚠️ -7.5g (closest yet on a non-Fogo day) | | Carbs | 400.4g | 276g | ❌ +45% over | | Fat | 68.6g | 55g | ❌ +25% over | | Sodium | 3,996mg | <2,000mg | ❌ 2.0× over | | Potassium | 3,441mg | >4,700mg | ❌ 73% | **Cut Day 1→2→3 Trend:** | Metric | Day 1 (4/2) | Day 2 (4/3) | Day 3 (4/4) | Trend | |--------|-------------|-------------|-------------|-------| | Calories | 3,234 | 3,120 | 2,970 | ✅ ↓ steadily | | Protein | 174.2g | 233.3g | 192.5g | ⚠️ Variable | | Fat | 112.6g | 131.4g | 68.6g | ✅ Big improvement | | Sodium | 4,119mg | 3,531mg | 3,996mg | ❌ Bounced back up | *Calories trending down (3,234→3,120→2,970). Fat significantly improved (131→68). Sodium bounced due to 3× Frank's (1,260mg) + Bayou Blend (600mg) + almond milk (380mg) = 2,240mg from condiments/drinks alone.* --- ## (5) Workout — Train Day **Session:** Back + Abs + Light Arms @ DMV Iron ✅ *Week 13: 4 sessions in 4 days (legs 4/1, legs+shoulders 4/2, back+abs+arms 4/4). Strong volume.* --- ## (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 | ✅ | | Bed | Mag Glycinate 200mg | ❌ MISSED | | Bed | Glycine 3g | ❌ MISSED | | Bed | Melatonin 0.5mg | ❌ MISSED | **Bed supps streak BROKEN at 5.** HRV trend was 50→95→76→85 during the streak. Expect a dip tomorrow if Oura data available. --- ## (7) Compounds — Rest Day Last pinned: Friday 4/3 (Test C D11 ✅ + HCG D9 ✅ + GHK-Cu ✅) Next pin: **Monday, April 6** (Test C D12 + HCG D10 + GHK-Cu) --- ## (8) Bloating Tripwires | Trigger | Status | |---------|--------| | Protein <150g | ✅ OK (192.5g) | | Potassium <2,500mg | ✅ OK (3,441mg) | | HRV drop >10% | — (no Oura data) | | Bed supps missed | ❌ TRIGGERED — streak broken | | Na swing >1,500mg | ⚠️ Unclear (no data from yesterday's actual Na intake) | | Sleep <6h | — (no data) | | Deep <12% | — (no data) | **1/7 triggered (bed supps missed).** --- ## (9) Flags | | Flag | |---|------| | 🟢 | Weight 172.8 — down 1.6 lb in 3 days, cut is showing | | 🟢 | Calories trending down (3,234→3,120→2,970) | | 🟢 | Fat 68.6g — best of the cut so far (was 112→131→68) | | 🟢 | Training 4 sessions in 4 days — back+abs+arms today | | 🟢 | Venison organ blend confirmed as excellent cut protein (24P/6F per 4oz) | | 🟡 | Protein 192.5g — close but still short | | 🟡 | No Oura data — 3rd consecutive night | | 🔴 | Bed supps missed — streak broken at 5. TAKE THEM TOMORROW. | | 🔴 | Sodium 3,996mg — 3× Frank's (1,260mg) + Bayou Blend (600mg) + almond milk (380mg) | | 🔴 | 3 specialty drinks = 1,010 cal / 39F / 24P — 42% of cal budget for 12% of protein | | 🔴 | Carbs 400g — honey (35C), rice (155C), drinks (128C) drove massive overshoot | --- ## (10) Notes - **Cut Day 3 — calories still trending down, fat best yet, but sodium and carbs blew up.** The #1 lesson: specialty lattes are cut killers. 3 drinks today = 1,010 cal, 39F, and only 24P. Replace with cold brew + 1 tbsp TJ creamer (30c/1F) and save ~980 cal. - **Sodium analysis:** 3,996mg total. Frank's 3 tbsp = 1,260mg. Bayou Blend 1 tbsp = 600mg. Almond milk 2 cups = 380mg. Egg whites = 375mg. These 4 sources = 2,615mg (65% of total). **Fix: cap Frank's at 1 tbsp/day (420mg), use ½ tsp Bayou Blend max (100mg), mix Orgain with water not almond milk.** - **Venison organ blend (Force of Nature):** 4oz = 150c/24P/0C/6F/45Na/210K. Excellent cut protein. Add to memory. - **Bed supps missed.** The streak was working — HRV responded within 24 hours each time. Restart tomorrow. - **Oura Ring — 3 nights without data.** Flying blind on sleep quality. Charge and wear it tonight. - **Grocery run still not done.** Need 96/4 or 99/1 ground meat, chicken breast, cooking spray. This is day 3 of asking. Do it tomorrow morning. - **Joe's Bayou Blend:** 50mg Na per ¼ tsp = 600mg per 1 tbsp. Absolute sodium bomb. Use sparingly — ½ tsp max on cut (100mg). - **Teethmaxxing research completed.** Key finding: peroxide whitening strips CONTRAINDICATED while on Accutane. Phase 1 (now): dual toothpaste system, dry mouth management, coffee protocol. Phase 2 (post-Accutane): Crest 3D Whitestrips Professional Effects for 20 days. Add to memory. --- ## (11) Fridge Status - Kirkland egg whites: ~105 tbsp remaining - Venison organ blend: DONE (both halves eaten today) - Coconut water: on hand (NOT CONSUMED TODAY — need daily) - Walnuts: on hand (¼ cup max) - Oats + honey + maple: ×2 - Orgain: on hand - Chocolate cake: remaining - Frank's RedHot: on hand (cap 1 tbsp/day on cut) - Wagyu tallow: on hand (DO NOT USE) - TJ Almond Milk Vanilla Unsweetened: on hand (high Na — use water instead for Orgain) - **NEED: 96/4 or 99/1 ground meat, chicken breast, cooking spray** --- ## (12) Compound Status | Compound | Status | Notes | |----------|--------|-------| | Test C | 300mg/wk MWF, Day 23 | D11 done 4/3. Next Mon 4/6 (D12). | | HCG | 250 IU MWF | D9 done 4/3. Next Mon 4/6 (D10). | | GHK-Cu | 2mg M/W/F | Done 4/3. Next Mon 4/6. | | Accutane | 80mg/day ✅ | Consider 40mg BID split on cut. | | Adex | On hand, PRN | No symptoms. | | Tadalafil | 5-10mg EOD | Active. | --- ## (13) Body Comp Trend (Cut Days 1-3) | Date | Weight | BF% | FFM | Muscle | Δ Weight | |------|--------|-----|-----|--------|----------| | 4/2 | 174.4 | 13.0% | 151.8 | 144.2 | — | | 4/3 | 174.0 | 12.9% | 151.4 | 144.0 | -0.4 | | 4/4 | 172.8 | 12.8% | 150.8 | 143.0 | -1.2 | | **Total** | **-1.6 lb** | **-0.2%** | **-1.0** | **-1.2** | | *Scale moving in the right direction. Most of this is sodium/water flush. True fat loss will be visible by week 2 of consistent deficit.* --- *Cut Day 3 — calories and fat improving, sodium and specialty drinks are the remaining battles. Grocery run + bed supps + Oura ring tomorrow. No excuses.*
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Saturday
2026-04-04
Cycle Day 23 · Cut Day 3 · v37