# DAILY TRACKER — Wednesday, April 8, 2026 | Cycle Day 27 | Cut Day 7 | MWF Pin Day ----- ## (1) Body Comp (RENPHO) |Metric |Value |Baseline (1/1)|Δ from Baseline|Δ Previous (4/7)| |-----------|---------|--------------|---------------|----------------| |Weight |170.6 lb |163.4 lb |+7.2 |-1.2 | |Body Fat % |12.6% |11.8% |+0.8% |-0.1% | |FFM |149.0 lb |144.2 lb |+4.8 |-1.0 | |Muscle Mass|141.6 lb |137.0 lb |+4.6 |-0.8 | *New cut low: 170.6 lb. Down 3.8 lb from Day 1 (174.4). BF% first reading at 12.6%. FFM dip is water/glycogen — Test C preserving muscle.* ----- ## (2) Sleep (Oura) — Score: 55 PAY ATTENTION |Hrs |Eff%|Deep%|REM%|RHR |HRV |Bed→Wake | |-------|----|-----|----|-------|------|-------------------| |5h 23m |86% |20% |22% |46 bpm |60 ms |2:45 AM → 8:59 AM | *Worst score in recent tracking. 5h 23m (target 7-8h). Latency 39m. Sleep debt 1h. Bedtime 2:45 AM — latest this cut. HRV flat at 60ms (no recovery from prior night). Deep/REM percentages good but duration too short.* ----- ## (3) Food Log |# |Item |Cal |P |C |F |Na |K | |--|----------------------------------------------------|-----|-----|------|-----|-----|------| |1 |Espresso + 1 tbsp TJ Coconut Creamer |7 |0.3 |0.5 |0 |15 |30 | |2 |Cream pasta + beef + spinach + parm container |975 |47.8 |91.8 |45.3 |418 |1,058 | |3 |Honey espresso |146 |0.3 |35.5 |0.6 |50 |30 | |4 |Semi-sweet matcha (homemade) |120 |2 |18 |4 |30 |100 | |5 |Egg whites 30 tbsp |240 |51 |0 |0 |750 |750 | |6 |Frank's RedHot 2 tbsp |0 |0 |0 |0 |840 |0 | |7 |Parmesan ½oz |55 |4.5 |0.5 |4 |115 |15 | |8 |Espresso + hot chocolate (~12oz) |130 |3 |18 |3.5 |80 |200 | |9 |Oats prepped 50% (½ serving) |215 |5.2 |36.3 |6.3 |1 |0 | |10|Coconut water 32oz (full carton) |120 |0 |32 |0 |240 |1,880 | |**TOTAL**| |**2,008**|**114.1**|**232.6**|**63.7**|**2,539**|**4,063**| ----- ## (4) Targets (v37 Aggressive Cut — revised sodium) |Metric |Actual |Target |Status | |----------|---------|-------------|------------------------------------| |Calories |2,008 |2,400 |✅ Under by 392 | |Protein |114.1g |200g |❌ 85.9g short | |Carbs |232.6g |276g |✅ Under | |Fat |63.7g |55g |❌ 8.7g over | |Sodium |2,539mg |3,000-3,500 |✅ Under | |Potassium |4,063mg |>4,700mg |⚠️ 637mg short | |Na:K ratio|0.62:1 |≤0.75:1 |✅ Best ever (2nd consecutive day) | *Protein worst day of the cut (114g). Sodium compliant. Na:K ratio hit for 2nd straight day. Calories under — undereating on a cut is counterproductive.* ----- ## (5) Workout |Type |Muscles Hit | |--------|-------------------------| |Rest day|Work day — no training | **AM Run:** ❌ Missed **LISS:** ❌ None ----- ## (6) Supplements & Compounds All ✅ (default). MWF pin day: Test C D13 + HCG D11 + GHK-Cu ✅. Accutane ✅. Tadalafil ✅. Minoxidil ✅. AM stack ✅. Bed supps ✅. ----- ## (7) Bloat Tripwires |Trigger |Status | |----------------------------------|----------------------------------| |Protein <150g |⚠️ **YES (114.1g)** | |Potassium <2,500mg |✅ 4,063mg | |HRV drop >10% |⚠️ Flat at 60ms (no recovery) | |Bed supps missed |✅ Taken | |Na swing >1,500mg day-over-day |✅ (2,539 vs 2,955 = -416) | |Sleep <6h |⚠️ **YES (5h 23m)** | |Deep sleep <12% |✅ 20% | **Status: 3/7 triggered — RED ALERT. Protein under 150g, HRV stalled, sleep under 6h.** ----- ## (8) Fridge Status - Cream pasta containers ×3 remaining (LAST 85/15 — DO NOT REBUY) - Oats prepped: partial serving remaining - Quinoa 138g prepped - Orgain 2 scoops prepped - Half carton heavy cream - Coconut water (always stocked) - Frank's, TJ Coconut Creamer, TJ Almond Milk - Wagyu tallow — **DO NOT USE** - Olive oil, frozen blueberries, Bayou Blend - **OUT OF: egg whites, salmon** - **NEED: 96/4 or 99/1 meat, cooking spray, egg whites, salmon** ----- ## (9) Flags |Priority|Flag |Detail | |--------|----------------|-----------------------------------------------------| |🔴 |RED ALERT |3/7 bloat tripwires triggered | |🔴 |Sleep |5h 23m + 2:45 AM bedtime. Bed before midnight tonight.| |🔴 |Protein |114g — worst day of cut. Grocery run needed. | |🔴 |On-cycle bloods |Day 27. Schedule this week. | |🔴 |Grocery run |Out of egg whites + salmon. No lean protein at home. | |🟡 |Derm check |MT2 moles. Due by ~Apr 12 (4 days). | ----- ## (10) Key Milestones - **New cut low: 170.6 lb** (down 3.8 lb from Day 1) - **BF% at 12.6%** — approaching sub-12% milestone - **Na:K ratio 0.62:1** — best ever, 2nd consecutive day at target - **Sodium compliant 3 consecutive days** under revised framework ----- ## (11) Notes - **Adderall 10mg** — occasional use. - **RED ALERT triggered** — protein (114g), HRV (60ms flat), sleep (5h 23m). All three are recovery-related. Sleep is the root cause. - **Pasta container** was the only real meal today — 45.3F consumed the fat budget immediately. Without lean protein sources (egg whites, salmon, chicken), protein can't be hit without blowing fat. - **Grocery run is now the #1 action item.** Can't hit 200P without lean sources. Tomorrow: Kirkland egg whites, salmon, 96/4 ground meat, cooking spray. - **2:45 AM bedtime** drove the 55 sleep score. Bed before midnight tonight — this is the single biggest lever for recovery. ----- ## CUT DAY 1-7 TREND |Metric |D1 |D2 |D3 |D4 |D5 |D6 |D7 |Trend | |-------|-------|-------|-------|-------|-------|-------|-------|-----------------------------| |Cal |3,234 |3,120 |2,970 |2,959 |2,686 |2,305 |2,008 |✅ Lowest (but undereating) | |Protein|174 |233 |193 |190 |164 |176 |114 |❌ Worst day | |Fat |112.6 |131.4 |68.6 |56.6 |76.1 |89.7 |63.7 |⚠️ Variable | |Na |4,119 |3,531 |3,996 |3,022 |2,560 |2,955 |2,539 |✅ 3 days compliant (revised) | |K |2,607 |3,222 |3,441 |4,835 |3,284 |4,087 |4,063 |✅ Stable | |Na:K |1.58 |1.10 |1.16 |0.63 |0.78 |0.72 |0.62 |✅ Best ever | |Weight |174.4 |174.0 |172.8 |173.0 |— |171.8 |170.6 |✅ New low | ----- *Tracker exported: Wednesday, April 8, 2026 | Cycle Day 27 | Cut Day 7* *Next: Thursday, April 9 — Cut Day 8, rest day (no pins). GROCERY RUN.*
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Wednesday
2026-04-08
Cycle Day 27 · Cut Day 7 · v37