# DAILY TRACKER — Sunday, April 12, 2026 | Cycle Day 31 | Cut Day 11 | Training Day ----- ## (1) Body Comp (RENPHO) |Metric |Value |Baseline (1/1)|Δ from Baseline|Δ Previous (4/11)| |-----------|---------|--------------|---------------|-----------------| |Weight |173.0 lb |163.4 lb |+9.6 |-1.0 | |Body Fat % |12.8% |11.8% |+1.0% |-0.1% | |FFM |150.8 lb |144.2 lb |+6.6 |-0.6 | |Muscle Mass|143.2 lb |137.0 lb |+6.2 |-0.6 | *Down 1.0 lb. Low sodium day prior (2,667mg) flushed water. True weight ~171-172.* ----- ## (2) Sleep (Oura) — Score: 79 GOOD |Hrs |Eff%|Deep%|REM%|RHR |HRV |Bed→Wake | |-------|----|-----|----|-------|------|---------------------| |7h 26m |89% |20% |26% |45 bpm |69 ms |1:11 AM → 9:31 AM | *HRV rebounded 55→69 (+25%). RHR 45 — best of the cut. All architecture targets hit. Restfulness Optimal. Sleep debt 0m. Bedtime 1:11 AM.* ----- ## (3) Food Log |# |Item |Cal |P |C |F |Na |K | |--|----------------------------------------------------|-----|------|-------|-------|------|------| |1 |ACV drink |11 |0.2 |2 |0 |5 |0 | |2 |Coconut water 24oz |90 |0 |24 |0 |180 |1,410 | |3 |Turtle latte 16oz |320 |10 |42 |13 |200 |350 | |4 |Half burger + fries (leftover) |475 |20 |27.5 |30 |650 |0 | |5 |Chicken breast + rice container + 50g rice |490 |42.8 |68.7 |4.4 |399 |10 | |6 |Espresso |5 |0.3 |1 |0 |5 |50 | |7 |KBBQ — brisket ~6oz |400 |30 |0 |30 |400 |0 | |8 |KBBQ — bulgogi ~5oz |350 |28 |10 |22 |600 |0 | |9 |KBBQ — galbi ~4oz |300 |22 |5 |20 |350 |0 | |10|KBBQ — bibimbap ½ stone bowl |350 |12 |45 |12 |500 |0 | |11|KBBQ — fried dumplings ×3 |200 |8 |18 |10 |400 |0 | |12|KBBQ — banchan |100 |3 |12 |4 |350 |0 | |13|KBBQ — soondubu 1/5 bowl |40 |3 |1.6 |2.4 |160 |60 | |14|White rice 2 cups |484 |9 |106.4 |0.7 |0 |58 | |15|Sesame oil ~1 tbsp |120 |0 |0 |14 |0 |0 | |16|Salt ¼ tsp |0 |0 |0 |0 |580 |0 | |17|Tous Les Jours cake 1 slice |350 |4 |42 |18 |150 |50 | |18|Green tea with honey + cinnamon |70 |0 |18 |0 |5 |30 | |**TOTAL**| |**4,155**|**192.3**|**423.2**|**180.5**|**4,934**|**2,018**| ----- ## (4) Targets (v37 Aggressive Cut) |Metric |Actual |Target |Status | |----------|----------|-------------|------------------------------------| |Calories |4,155 |2,400 |❌ 1,755 over | |Protein |192.3g |200g |⚠️ 7.7g short — essentially hit | |Carbs |423.2g |276g |❌ Over | |Fat |180.5g |55g |❌ Over | |Sodium |4,934mg |3,000-3,500 |❌ Over | |Potassium |2,018mg |>4,700mg |❌ Short | |Na:K ratio|2.45:1 |≤0.75:1 |❌ Worst of cut | *Mom's birthday dinner at Puzukan Tan KBBQ + Tous Les Jours cake. Protein essentially hit 200g. Sodium highest of cut due to KBBQ. Potassium low — bananas + coconut water deferred to tomorrow.* ----- ## (5) Workout |Type |Muscles Hit | |-------|-----------------| |Weights|Legs (hamstrings) | *Priority #1 hit. Planned upper back session skipped — too tired after KBBQ.* ----- ## (6) Supplements & Compounds All ✅ (default). **Bed supps ✅ TAKEN.** Rest day — no pins. Pins deferred to tomorrow Mon 4/13: Test C D15 + HCG D13 + GHK-Cu + Retatrutide 1mg (20 units). ----- ## (7) Bloat Tripwires |Trigger |Status | |----------------------------------|----------------------------------| |Protein <150g |✅ 192.3g | |Potassium <2,500mg |⚠️ **YES (2,018mg)** | |HRV drop >10% |✅ Rebounded 55→69 (+25%) | |Bed supps missed |✅ Taken tonight | |Na swing >1,500mg day-over-day |⚠️ **YES (2,667→4,934 = +2,267)**| |Sleep <6h |✅ 7h 26m | |Deep sleep <12% |✅ 20% | **Status: 2/7 triggered. Sodium spike + low potassium from KBBQ. Expect 2-3 lb water rebound tomorrow.** ----- ## (8) Fridge Status - Chicken breast + rice containers ×2 prepped (425c/41.6P/54.4C/4.3F/399Na) - Chicken thighs bone-in skin-on prepped (Kirkland, with Bayou+Frank's+honey seasoning) - Cream pasta ×2 (DO NOT REBUY) - Salmon ×2 packs - Shabu shabu ribeye (partially used, frozen) - Cucumber salad ½ batch - Coconut water (always stocked) - Bananas (bought tonight) - Dave's Killer Bread, Kimchi - Frank's, TJ Coconut Creamer, TJ Almond Milk - Orgain (on hand) - Wagyu tallow — **DO NOT USE** - Olive oil, frozen blueberries, Bayou Blend - **STILL NEED: egg whites (Kirkland), 96/4 meat, cooking spray** ----- ## (9) Flags |Priority|Flag |Detail | |--------|----------------|-----------------------------------------------------| |🟢 |Bed supps |✅ Taken tonight. Protect the 69ms HRV rebound. | |🟢 |HRV |69ms — best since 85ms peak on 4/1. | |🟡 |Sodium spike |4,934mg + Na swing +2,267mg. Expect water rebound. | |🟡 |Potassium |2,018mg — drink coconut water + bananas tomorrow AM. | |🟡 |Grocery |Kirkland egg whites + 96/4 meat + cooking spray. | |🟡 |Left shoulder |Monitor. | |🟡 |Pins |Deferred to tomorrow. All 4 compounds due. | ----- ## (10) Key Milestones - **HRV 69ms** — best since 85ms peak (4/1). Rebound of +25% from 55ms low. - **RHR 45 bpm** — best of the entire cut. - **Protein 192.3g** — 3rd best day of cut, essentially hit 200g. - **Bed supps taken** — first time in 3 nights. - **Potassium hit earlier in day** (4,712mg before removing bananas+CW) — proved it's achievable. - **6 training sessions this week** — best training week of the cut. ----- ## (11) Notes - **Mom's birthday at Puzukan Tan KBBQ** — celebration day, surplus expected and accepted. - **Sodium will cause water rebound tomorrow** — 4,934mg is highest of the cut + 2,267mg swing from yesterday. Expect 2-3 lb on the scale. This is temporary. - **Bed supps taken** — critical for maintaining the HRV rebound. 69ms is a strong recovery signal. - **Chicken breast containers prepped** — 2 containers ready (425c/41.6P/4.3F each). These are the cleanest meals of the entire cut. Use them tomorrow + Tuesday. - **Chicken thighs also prepped** — bone-in skin-on with Bayou+Frank's+honey. Fattier but available. - **Tomorrow (4/13):** Pin day — Test C D15 + HCG D13 + GHK-Cu + Retatrutide 1mg. Clean day with chicken breast containers. Costco for egg whites. Bananas + coconut water first thing AM. ----- ## CUT DAY 1-11 TREND |Metric |D1 |D2 |D3 |D4 |D5 |D6 |D7 |D8 |D9 |D10 |D11 | |-------|-------|-------|-------|-------|-------|-------|-------|-------|-------|-------|-------| |Cal |3,234 |3,120 |2,970 |2,959 |2,686 |2,305 |2,008 |3,210 |3,399 |2,787 |4,155 | |P |174 |233 |193 |190 |164 |176 |114 |175 |179 |146 |192 | |Fat |112.6 |131.4 |68.6 |56.6 |76.1 |89.7 |63.7 |104.3 |161.9 |81.3 |180.5 | |Na |4,119 |3,531 |3,996 |3,022 |2,560 |2,955 |2,539 |2,854 |2,695 |2,667 |4,934 | |K |2,607 |3,222 |3,441 |4,835 |3,284 |4,087 |4,063 |3,155 |3,656 |2,934 |2,018 | |Weight |174.4 |174.0 |172.8 |173.0 |— |171.8 |170.6 |170.2 |172.8 |174.0 |173.0 | ----- *Tracker exported: Sunday, April 12, 2026 | Cycle Day 31 | Cut Day 11* *Next: Monday, April 13 — Cut Day 12, MWF Pin Day. Test C D15 + HCG D13 + GHK-Cu + Retatrutide 1mg (20 units). Clean day. Costco run.*
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Sunday
2026-04-12
Cycle Day 31 · Cut Day 11 · Training Day · v37