# DAILY TRACKER — Friday, April 10, 2026 | Cycle Day 29 | Cut Day 9 | MWF Pin Day ----- ## (1) Body Comp (RENPHO) |Metric |Value |Baseline (1/1)|Δ from Baseline|Δ Previous (4/9)| |-----------|---------|--------------|---------------|----------------| |Weight |172.8 lb |163.4 lb |+9.4 |+2.6 | |Body Fat % |12.8% |11.8% |+1.0% |+0.3% | |FFM |150.6 lb |144.2 lb |+6.4 |+1.8 | |Muscle Mass|143.0 lb |137.0 lb |+6.0 |+1.4 | *Rebounded 2.6 lb from Day 8 surplus (3,210 cal + 390g carbs + double session). Glycogen refill. Water, not fat.* ----- ## (2) Sleep (Oura) — Score: 85 OPTIMAL 👑 |Hrs |Eff%|Deep%|REM%|RHR |HRV |Bed→Wake | |-------|----|-----|----|-------|------|---------------------| |8h 59m |90% |19% |21% |49 bpm |55 ms |12:35 AM → 10:33 AM | *Best score since 4/1. All architecture targets hit. RHR back under 50. HRV still declining (85→60→60→57→55) — 5th consecutive drop despite good sleep quality. Bedtime 12:35 AM.* ----- ## (3) Food Log |# |Item |Cal |P |C |F |Na |K | |--|----------------------------------------------------|-----|------|-------|-------|------|------| |1 |Oats prepped ½ (AB+honey+manuka+Orgain) |290 |15.7 |43.8 |8 |196 |50 | |2 |Banana ×2 |210 |2.6 |54 |0.8 |2 |844 | |3 |Honey espresso |146 |0.3 |35.5 |0.6 |50 |30 | |4 |Quinoa 138g prepped |166 |6.1 |29.4 |2.6 |10 |237 | |5 |Honey espresso |146 |0.3 |35.5 |0.6 |50 |30 | |6 |Honey garlic chicken thigh + mushrooms (595g) |976 |81.6 |23.4 |60.3 |822 |880 | |7 |Shabu shabu ribeye 7.4oz |550 |50 |0 |38 |130 |420 | |8 |Olive oil 1 tbsp |120 |0 |0 |14 |0 |0 | |9 |Salt ¼ tsp |0 |0 |0 |0 |580 |0 | |10|Banana pudding (small cup) |150 |2 |20 |7 |80 |50 | |11|Coconut water 16oz |60 |0 |16 |0 |120 |940 | |12|Jarritos (full bottle) |110 |0 |26 |0 |5 |0 | |13|Smash burger + fries (HALF — 1 patty + half fries) |475 |20 |27.5 |30 |650 |175 | |**TOTAL**| |**3,399**|**178.6**|**310.6**|**161.9**|**2,695**|**3,656**| ----- ## (4) Targets (v37 Aggressive Cut — revised sodium) |Metric |Actual |Target |Status | |----------|----------|-------------|------------------------------------| |Calories |3,399 |2,400 |❌ 999 over | |Protein |178.6g |200g |❌ 21.4g short | |Carbs |310.6g |276g |❌ 34.6g over | |Fat |161.9g |55g |❌ 106.9g over | |Sodium |2,695mg |3,000-3,500 |✅ Under | |Potassium |3,656mg |>4,700mg |⚠️ 1,044mg short | |Na:K ratio|0.74:1 |≤0.75:1 |✅ At target | *Calories ~1,000 over. Fat 3× target — driven by chicken thigh (60F) + ribeye (38F) + olive oil (14F) + burger (30F). Protein at 178.6g — best in days but still short. Sodium compliant. Na:K at target.* ----- ## (5) Workout |Type |Muscles Hit | |-------|--------------------------------| |Weights|Core (abs + lower back), Chest (flies), Traps (shrugs)| *Left shoulder pain during session — monitor tomorrow. Skip pressing movements if it persists.* ----- ## (6) Supplements & Compounds All ✅ (default) EXCEPT: **Bed supps ❌ missed.** MWF pin day: Test C D14 + HCG D12 + GHK-Cu ✅. Accutane ✅. Tadalafil ✅. Minoxidil ✅. AM stack ✅. ----- ## (7) Bloat Tripwires |Trigger |Status | |----------------------------------|----------------------------------| |Protein <150g |✅ 178.6g | |Potassium <2,500mg |✅ 3,656mg | |HRV drop >10% |⚠️ YES (85→55 over 5 nights) | |Bed supps missed |⚠️ YES | |Na swing >1,500mg day-over-day |✅ (2,695 vs 2,539 = +156) | |Sleep <6h |✅ 8h 59m | |Deep sleep <12% |✅ 19% | **Status: 2/7 triggered. HRV still declining + bed supps missed again.** ----- ## (8) Fridge Status - Cream pasta containers ×2 (LAST 85/15 — DO NOT REBUY) - Salmon ×2 packs (H Mart) - Shabu shabu ribeye (frozen, FATTY — limit on cut) - 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 - Half smash burger + fries (leftover) - **NEED: egg whites, 96/4 ground meat, cooking spray** ----- ## (9) Flags |Priority|Flag |Detail | |--------|----------------|-----------------------------------------------------| |🔴 |Bed supps |Missed tonight. HRV declining 5 consecutive nights. | |🔴 |Grocery |Still no egg whites or lean ground meat. | |🟡 |Left shoulder |Pain during session. Ice tonight. Monitor tomorrow. | |🟡 |Fat |161.9g — 3× target. Thigh + ribeye + oil + burger. | |🟡 |Potassium |3,656mg — drink more coconut water. | ----- ## (10) Key Milestones - **Sleep score 85 OPTIMAL** — best since 4/1 - **Protein 178.6g** — best since Day 6 - **Na:K ratio 0.74:1** — at target - **Sodium 2,695mg** — in revised target range - **Core trained** — priority #3 hit ----- ## (11) Notes - **Fat is the story:** 161.9g from chicken thigh (60F) + shabu shabu ribeye (38F) + olive oil (14F) + burger (30F) + oats prep (8F) + banana pudding (7F). Without lean protein at home, fat is structurally impossible to control. Egg whites + chicken breast + salmon are the fix. - **Left shoulder pain** — appeared during chest flies. Ice tonight. If sharp/joint pain, skip all pressing and overhead movements tomorrow. Only train legs or back rows. - **Bed supps missed** — HRV has been declining for 5 nights (85→60→60→57→55). Missing bed supps tonight compounds this. Take them tomorrow night without fail. - **Half burger + fries saved** — can eat tomorrow as a meal but adds ~475c/20P/30F. - **Tomorrow:** Cook salmon. Grocery run for egg whites. Train legs if shoulder allows. Take bed supps. ----- ## CUT DAY 1-9 TREND |Metric |D1 |D2 |D3 |D4 |D5 |D6 |D7 |D8 |D9 |Trend | |-------|-------|-------|-------|-------|-------|-------|-------|-------|-------|--------------------------| |Cal |3,234 |3,120 |2,970 |2,959 |2,686 |2,305 |2,008 |3,210 |3,399 |❌ Back-to-back surplus | |Protein|174 |233 |193 |190 |164 |176 |114 |175 |179 |⚠️ Improving but not 200 | |Fat |112.6 |131.4 |68.6 |56.6 |76.1 |89.7 |63.7 |104.3 |161.9 |❌ Worst day of cut | |Na |4,119 |3,531 |3,996 |3,022 |2,560 |2,955 |2,539 |2,854 |2,695 |✅ In revised range | |K |2,607 |3,222 |3,441 |4,835 |3,284 |4,087 |4,063 |3,155 |3,656 |⚠️ Variable | |Na:K |1.58 |1.10 |1.16 |0.63 |0.78 |0.72 |0.62 |0.90 |0.74 |✅ At target | |Weight |174.4 |174.0 |172.8 |173.0 |— |171.8 |170.6 |170.2 |172.8 |⚠️ Rebounded (glycogen) | ----- *Tracker exported: Friday, April 10, 2026 | Cycle Day 29 | Cut Day 9* *Next: Saturday, April 11 — Cut Day 10, rest day. Cook salmon. Grocery run. Take bed supps.*
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Friday
2026-04-10
Cycle Day 29 · Cut Day 9 · v37