# DAILY TRACKER — Thursday, April 9, 2026 | Cycle Day 28 | Cut Day 8 | Double Training Day ----- ## (1) Body Comp (RENPHO) |Metric |Value |Baseline (1/1)|Δ from Baseline|Δ Previous (4/8)| |-----------|---------|--------------|---------------|----------------| |Weight |170.2 lb |163.4 lb |+6.8 |-0.4 | |Body Fat % |12.5% |11.8% |+0.7% |-0.1% | |FFM |148.8 lb |144.2 lb |+4.6 |-0.2 | |Muscle Mass|141.6 lb |137.0 lb |+4.6 |0.0 | *4th consecutive new cut low. Down 4.2 lb from Day 1 (174.4). BF% at 12.5% — approaching sub-12% milestone.* ----- ## (2) Sleep (Oura) — Score: 65 FAIR |Hrs |Eff%|Deep%|REM%|RHR |HRV |Bed→Wake | |-------|----|-----|----|-------|------|---------------------| |7h 54m |65% |12% |27% |51 bpm |57 ms |12:29 AM → 12:43 PM | *Adderall insomnia — couldn't sleep despite being tired. 4h 20m awake in bed. 65% efficiency worst ever (target >85%). HRV declined again 60→57 — 4th consecutive decline from 85ms peak (85→60→60→57). RHR 51 — above 50 target for first time in weeks. Deep 12% borderline. Restfulness: Pay Attention.* ----- ## (3) Food Log |# |Item |Cal |P |C |F |Na |K | |--|----------------------------------------------------|-----|------|-------|-------|------|------| |1 |Cream pasta + beef + spinach + parm container |975 |47.8 |91.8 |45.3 |418 |1,058 | |2 |Honey espresso |146 |0.3 |35.5 |0.6 |50 |30 | |3 |Oolong tea + 2 tbsp honey |130 |0 |35 |0 |2 |0 | |4 |White rice 300g |390 |7.2 |85.8 |0.6 |0 |87 | |5 |Kimchi 2 cups |76 |6 |12 |0 |720 |564 | |6 |Eggs ×5 |350 |30 |0 |25 |350 |0 | |7 |Ballerina Farm whey + 12oz almond milk |195 |24 |11 |4.75 |465 |110 | |8 |Honey garlic chicken thigh ~7oz + mushrooms |512 |47 |17 |25.2 |632 |580 | |9 |White rice 100g |130 |2.4 |28.6 |0.2 |0 |29 | |10|Bean sprouts ~1 cup |31 |3 |6 |0.2 |6 |155 | |11|Dave's Killer Bread 2 slices |120 |6 |28 |2 |210 |120 | |12|Prickly pear jelly ~1 tbsp |50 |0 |13 |0 |0 |0 | |13|Banana |105 |1.3 |27 |0.4 |1 |422 | |**TOTAL**| |**3,210**|**175**|**390.7**|**104.25**|**2,854**|**3,155**| ----- ## (4) Targets (v37 Aggressive Cut — revised sodium) |Metric |Actual |Target |Status | |----------|----------|-------------|------------------------------------| |Calories |3,210 |2,400 |❌ 810 over | |Protein |175g |200g |❌ 25g short | |Carbs |390.7g |276g |❌ 114.7g over | |Fat |104.25g |55g |❌ 49.25g over | |Sodium |2,854mg |3,000-3,500 |✅ Under | |Potassium |3,155mg |>4,700mg |⚠️ 1,545mg short | |Na:K ratio|0.90:1 |≤0.75:1 |❌ Missed | *Calories and fat significantly over. Protein best since Day 6 but still short. Sodium compliant. Na:K missed — potassium too low. Whey protein flagged 🔴 (Accutane contraindication).* ----- ## (5) Workout — DOUBLE SESSION |Type |Muscles Hit | |--------------------|-------------------------------| |AM: Weights + Cardio|Back, Rear Delts, 1 mile run | |PM: Weights |Legs (compounds) | *2nd cardio session of the cut (1 mile run). First double session since Cut Day 1 (4/2).* ----- ## (6) Supplements & Compounds All ✅ (default). Rest day — no pins. Accutane ✅. Tadalafil ✅. Minoxidil ✅. AM stack ✅. Bed supps ✅. Adderall 10mg (taken yesterday, insomnia carried into today). **🔴 Whey protein consumed (Ballerina Farm) — flagged. Accutane + whey = hepatotoxicity risk. Do not repeat.** ----- ## (7) Bloat Tripwires |Trigger |Status | |----------------------------------|----------------------------------| |Protein <150g |✅ 175g | |Potassium <2,500mg |✅ 3,155mg | |HRV drop >10% |⚠️ YES (85→57 over 4 nights) | |Bed supps missed |✅ Taken | |Na swing >1,500mg day-over-day |✅ (2,854 vs 2,539 = +315) | |Sleep <6h |✅ 7h 54m (but 65% efficiency) | |Deep sleep <12% |⚠️ BORDERLINE (12% exactly) | **Status: 2/7 triggered. Down from 3 yesterday. HRV still declining.** ----- ## (8) Fridge Status - Cream pasta containers ×2 remaining (LAST 85/15 — DO NOT REBUY) - Salmon ×2 packs (NEW — H Mart) - Shabu shabu ribeye (frozen — FATTY, limit on cut) - Oats prepped: partial serving - Quinoa 138g prepped - Orgain 2 scoops prepped - Half carton heavy cream - Coconut water (always stocked) - Kimchi - Frank's, TJ Coconut Creamer, TJ Almond Milk - Wagyu tallow — **DO NOT USE** - Olive oil, frozen blueberries, Bayou Blend - Dave's Killer Bread - **NEED: egg whites, 96/4 ground meat, cooking spray** ----- ## (9) Flags |Priority|Flag |Detail | |--------|----------------|-----------------------------------------------------| |🔴 |HRV declining |85→60→60→57 over 4 nights. Needs to reverse. | |🔴 |On-cycle bloods |Day 28 — Week 4. Schedule ASAP. | |🔴 |Grocery (partial)|Still need egg whites + 96/4 meat + cooking spray. | |🟡 |Derm check |MT2 moles. Due by ~Apr 12 (3 days). | |🟡 |No Adderall PM |Caused insomnia — 4h 20m awake in bed. AM only. | |🟡 |Whey flagged |Ballerina Farm whey consumed on Accutane. Don't repeat.| ----- ## (10) Key Milestones - **4th consecutive new cut low: 170.2 lb** (down 4.2 lb from Day 1) - **BF% at 12.5%** — closest to sub-12% milestone - **Double training session** — first since Cut Day 1 - **2nd cardio session** of the cut (1 mile run) - Protein at 175g — best since Day 6 ----- ## (11) Notes - **Adderall insomnia** — took 10mg on 4/8, couldn't sleep until ~5 AM despite being tired. Do not take Adderall after noon. HRV and RHR both suffered (57ms, 51bpm). - **HRV trend is concerning:** 85→60→60→57 over 4 nights. Bed supps are being taken but not reversing the decline. The Adderall insomnia + caloric surplus + high fat days may be contributing. Sleep quality (not just duration) is the bottleneck. - **Fat pattern:** Cream pasta container (45.3F) + eggs (25F) + chicken thigh (25F) = 95F from 3 items. Without lean protein sources (egg whites, chicken breast), fat is structurally impossible to control. Egg whites from Costco is urgent. - **Whey flagged** — Ballerina Farm protein is grass-fed whey + collagen. Whey + Accutane = hepatotoxicity risk. Use Orgain or egg whites for supplemental protein. - **H Mart grocery run:** Salmon ×2 packs + shabu shabu ribeye. Salmon is good; ribeye is fatty — save for post-cut or use very small portions. - **Tomorrow (4/10):** Bloods window opens. MWF pin day (Test C D14 + HCG D12 + GHK-Cu). Get to bed before midnight. ----- ## CUT DAY 1-8 TREND |Metric |D1 |D2 |D3 |D4 |D5 |D6 |D7 |D8 |Trend | |-------|-------|-------|-------|-------|-------|-------|-------|-------|--------------------------| |Cal |3,234 |3,120 |2,970 |2,959 |2,686 |2,305 |2,008 |3,210 |❌ Spiked back up | |Protein|174 |233 |193 |190 |164 |176 |114 |175 |⚠️ Variable | |Fat |112.6 |131.4 |68.6 |56.6 |76.1 |89.7 |63.7 |104.25 |❌ Worst since Day 2 | |Na |4,119 |3,531 |3,996 |3,022 |2,560 |2,955 |2,539 |2,854 |✅ Compliant (revised) | |K |2,607 |3,222 |3,441 |4,835 |3,284 |4,087 |4,063 |3,155 |⚠️ Dropped | |Na:K |1.58 |1.10 |1.16 |0.63 |0.78 |0.72 |0.62 |0.90 |❌ Regressed | |Weight |174.4 |174.0 |172.8 |173.0 |— |171.8 |170.6 |170.2 |✅ 4th consecutive low | ----- *Tracker exported: Thursday, April 9, 2026 | Cycle Day 28 | Cut Day 8* *Next: Friday, April 10 — Cut Day 9, MWF Pin Day (Test C D14 + HCG D12 + GHK-Cu). Bloods window open.*
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Thursday
2026-04-09
Cycle Day 28 · Cut Day 8 · Training Day · v37