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Wednesday

2026-03-04

Rest Day · 
# Tracker — Wednesday, March 4, 2026 (Rest Day)

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## (1) AM Body Comp (RENPHO)

Skipped — Ramadan fast, mid-afternoon weigh-in unreliable. Resume AM fasted tomorrow.

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## (2) Sleep (Oura)

| Hrs | Eff% | Deep% | REM% | RHR | HRV | Bed→Wake |
|-----|------|-------|------|-----|-----|----------|
| 7h 9m | 88% | 12% | 19% | 50 | 55ms | 12:11am→8:18am |

*Sleep debt 2h MODERATE. Latency 18m. O2 97%. Breathing optimal. Restfulness optimal.*
*Bedtime ❌ (11 min past midnight). Deep 12% ❌ (target >15%). REM 19% ❌ (target >20%).*
*Skipped bed supps (MagGly, Glycine, Melatonin) — likely contributed to poor deep/REM.*
*Targets: 7-8h, >85% eff, >15% deep, >20% REM, RHR <50, Bed <12am*

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## (3) Food Log (Rest Day: 2,600c / 230P / 240C / 80F)

| # | Item | Cal | P | C | F | Na | K |
|---|------|-----|---|---|---|----|---|
| 1 | ACV drink + Collagen/Beet (last w/ collagen) | 99 | 18.2 | 7 | 0 | 223 | 84 |
| 2 | Grass-fed butter 2 tbsp | 200 | 0 | 0 | 22 | 150 | 0 |
| 3 | Baby carrots ½ lb (8oz) | 79 | 1.5 | 18 | 0 | 175 | 460 |
| 4 | Espresso 1 shot | 5 | 0.3 | 0.8 | 0 | 1 | 50 |
| 5 | GF Beef 85/15 + mushrooms (container) | 610 | 56.3 | 3 | 40.3 | 165 | 250 |
| 6 | White rice 157g cooked | 204 | 4.2 | 44.1 | 0.5 | 2 | 55 |
| 7 | Parmesan cheese ½ serving (14g) | 55 | 5 | 1 | 3.5 | 185 | 15 |
| 8 | Mustard 12 tsp | 12 | 0.7 | 0.7 | 0.7 | 756 | 0 |
| 9 | Olipop (1 can) | 40 | 0 | 13 | 0 | 30 | 0 |
| 10 | Blueberries 12oz | 194 | 2.5 | 49.3 | 1.1 | 3 | 388 |
| 11 | Decaf iced vanilla latte 16oz (almond milk) | 100 | 1 | 15 | 3.5 | 120 | 50 |
| 12 | GF Beef+mush+egg whites (½ batch) | 735 | 81.3 | 3 | 40.3 | 540 | 375 |
| 13 | Sriracha (Harris Teeter) 2 tbsp | 50 | 0 | 12 | 0 | 600 | 28 |
| 14 | Smoothie (banana+mango+strawberry+coconut water) | 283 | 3.7 | 72 | 1.5 | 66 | 1,382 |
| | **TOTAL** | **2,666** | **174.7** | **238.9** | **113.4** | **3,016** | **3,137** |

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## (4) Targets (Rest Day)

| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 2,666 | 2,600 | 🔴 +66 over |
| Protein | 174.7g | 230g | ⚠️ 55.3 short |
| Carbs | 238.9g | 240g | ✅ |
| Fat | 113.4g | 80g | 🔴 +33.4 over |
| Sodium | 3,016mg | <2,500mg | 🔴 OVER |
| Potassium | 3,137mg | >4,700mg | ⚠️ 1,563 short |
| Hydration | — | ≥3L | — |

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## (4b) Meal Prep Log

| Batch | Per Container | Cal | P | C | F | Na | K | Remaining |
|-------|---------------|-----|---|---|---|----|---|-----------|
| Oats + honey + maple | 1/2c oats + 2tbsp honey + 1tbsp maple | 380 | 7 | 81.4 | 3.5 | 5 | 398 | 3 |
| Chuck roast + carrots + onion (1/6) | 5.04lb roast + 2lb carrots + onion | 675 | 82.8 | 15 | 31.5 | 313 | 853 | 6 |
| GF Beef+mush+egg whites (½) | 1.33lb 85/15 + 8oz mush + 30tbsp whites | 735 | 81.3 | 3 | 40.3 | 540 | 375 | 1 |

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## (5) Workout

| Type | Detail | Notes |
|------|--------|-------|
| Rest Day | — | — |

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## (6) Supplements (v31)

| Timing | Supplement | Taken |
|--------|------------|-------|
| AM | Collagen 20g | ✅ (LAST DOSE — discontinued) |
| AM | Beet Powder 5g | ✅ |
| AM | Fish Oil 3g | ✅ |
| AM | D3 4,000IU | ✅ |
| AM | NAC 600mg x2 | ✅ |
| AM | Pine Bark 300mg | ✅ |
| AM | Zinc Picolinate 30mg | ✅ |
| Bed | Mag Glycinate 200mg | ❌ |
| Bed | Glycine 3g | ❌ |
| Bed | Melatonin 0.5mg | ❌ |

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## (7) Cycle & Medications

**Day 2 off SARMs + Enclo. NATURAL RECOVERY CONFIRMED.**

| Marker | Mar 2 | Baseline | Δ | Status |
|--------|-------|----------|---|--------|
| Total T | 1,152 | 1,073 | +79 | 🟢 Above baseline + lab range |
| Free T | 240.8 | 130.9 | +84% | 🔴 Supra-physiological |
| SHBG | 28 | 55 | -49% | 🔴 Crashed |
| LH | 5.2 | 3.6 | +1.6 | ✅ |
| FSH | 4.06 | 2.77 | +1.29 | ✅ |
| E2 | 58 | 27 | +31 | 🔴 No symptoms, monitor |

| Compound | Dose | Status |
|----------|------|--------|
| GHK-Cu | 2mg SC abdomen (M/W/F) | ✅ |
| BPC-157 | 250mcg SC abdomen (Mon-Fri) | ✅ (dose 4) |
| Accutane | 80mg | ✅ |

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## (8) Pumpmaxxing

| Item | Dose/Protocol | Status |
|------|---------------|--------|
| Tadalafil | 5mg daily | ✅ |
| Pine Bark | 300mg AM | ✅ |
| L-Citrulline | 6g (rest day) | ☐ |
| PT-141 | 1-2mg SC (PRN, max 8x/mo) | — |
| Sildenafil | 25mg PRN acute | — |
| BPC-157 | 250mcg SC abdomen | ✅ |
| Pump (VED) | 15-20 min ≤5 inHg | ☐ |

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## (9) Flags

| Priority | Flag | Detail |
|----------|------|--------|
| 🟢 | Bloodwork | TT 1,152 — natural recovery CONFIRMED. All results in. |
| 🔴 | Fat | 113.4g — 33.4g over 80g target |
| 🔴 | Sodium | 3,016mg — over 2,500 limit |
| ⚠️ | Protein | 174.7g — 55.3g short of 230g target |
| ⚠️ | Potassium | 3,137mg — 1,563mg short of 4,700mg |
| ⚠️ | Deep sleep | 12% — below 15% target. Skipped bed supps. |
| ⚠️ | REM | 19% — below 20% target |

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## (10) Notes

- **BLOODWORK COMPLETE.** TT 1,152, FT 240.8, SHBG 28, LH 5.2, FSH 4.06, E2 58. Natural recovery confirmed. No intervention needed.
- Ramadan fasting — compressed eating window, protein consistently short.
- Collagen discontinued today (funds). ACV drink drops to 11c/0.2P tomorrow.
- Smoothie memory corrected: 268c/3.4P/68C/1.4F (was 575c/37.2P — wrong).
- Beet powder will be dropped when supply runs out.
- Skipped bed supps (MagGly, Glycine, Melatonin) — deep and REM both below target.
- Meal prep today: Chuck roast crock pot (6 containers, still cooking on LOW overnight) + GF Beef+mush+egg whites (2 containers, 1 eaten).
- Self-enhance identified 8 stale slots — slot 3 (smoothie) updated, rest pending approval.
- Lipid panel planned this weekend.
- Fridge end of day: Oats x3 | Chuck roast x6 (cooking) | GF Beef+mush+whites x1.

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*Tracker v35 — March 4, 2026*