# Tracker — Thursday, March 5, 2026 (Train Day — Upper/Shoulders) --- ## (1) AM Body Comp (RENPHO) | Metric | Value | Δ from Baseline | Δ Previous Day | |--------|-------|-----------------|----------------| | Weight | 172.0 lb | +8.6 lb | +1.6 lb | | Body Fat % | 12.7% | +0.9% | +0.2% | | FFM | 150.2 lb | +6.0 lb | +1.2 lb | | Muscle Mass | 142.6 lb | +5.6 lb | +1.0 lb | *Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle* --- ## (2) Sleep (Oura) | Hrs | Eff% | Deep% | REM% | RHR | HRV | Bed→Wake | |-----|------|-------|------|-----|-----|----------| | 7h 7m | 94% | 24% | 22% | 52 | 70ms | 2:07am→9:43am | *Score 74 GOOD. Sleep debt 2h 20m MODERATE. Latency 4m. O2 99%. Breathing optimal. Restfulness good.* *Bedtime ❌ (2:07am — 2+ hrs past midnight target). Deep 24% ✅. REM 22% ✅. HRV 70ms — best recent.* *RHR 52 ⚠️ (target <50).* *Targets: 7-8h, >85% eff, >15% deep, >20% REM, RHR <50, Bed <12am* --- ## (3) Food Log (Train Day: 3,250c / 230P / 385C / 88F) | # | Item | Cal | P | C | F | Na | K | |---|------|-----|---|---|---|----|---| | 1 | ACV drink (no collagen) | 11 | 0.2 | 2 | 0 | 5 | 0 | | 2 | Honey 2 tbsp | 128 | 0.2 | 34.7 | 0 | 3 | 23 | | 3 | Instant espresso 3 tsp | 15 | 0 | 6 | 0 | 0 | 0 | | 4 | Bamian Afghan buffet (~2 plates: shami kabob, bone-in chicken, lamb qorma, qabili palaw, chickpeas, egg rolls x3, naan x2, yogurt sauce) | 4,190 | 244 | 346 | 204 | 5,800 | 1,200 | | 5 | Pistachio baklava (1 piece) | 230 | 3 | 28 | 13 | 150 | 60 | | 6 | Smoothie (banana+blueberry+strawberry+coconut water) | 268 | 3.4 | 68 | 1.4 | 66 | 1,382 | | 7 | Pre-workout 2 scoops (est.) | 20 | 0 | 4 | 0 | 200 | 0 | | | **TOTAL** | **4,862** | **251** | **488.7** | **218.4** | **6,224** | **~2,665** | --- ## (4) Targets (Train Day) | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 4,862 | 3,250 | 🔴 +1,612 over | | Protein | 251g | 230g | ✅ | | Carbs | 488.7g | 385g | 🔴 +103.7 over | | Fat | 218.4g | 88g | 🔴 +130.4 over | | Sodium | 6,224mg | <2,500mg | 🔴 massively over | | Potassium | ~2,665mg | >4,700mg | ⚠️ 2,035 remaining | | Hydration | — | ≥3L | — | *Iftar buffet day — compressed eating window. Calorie and fat overshoot from restaurant cooking oils/sauces.* --- ## (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 | --- ## (5) Workout | Type | Detail | Notes | |------|--------|-------| | Upper | Shoulders focus @ DMV Iron | 2 scoops pre-workout. | --- ## (6) Supplements (v31) | Timing | Supplement | Taken | |--------|------------|-------| | 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 | ✅ | --- ## (7) Cycle & Medications **Day 3 off SARMs + Enclo. Natural recovery confirmed.** | Compound | Dose | Status | |----------|------|--------| | GHK-Cu | 2mg SC abdomen (M/W/F) | — (next Fri 3/7) | | BPC-157 | 250mcg SC abdomen (Mon-Fri) | ☐ (dose 5) | | Accutane | 80mg | ☐ | --- ## (8) Pumpmaxxing | Item | Dose/Protocol | Status | |------|---------------|--------| | Tadalafil | 5mg daily | ✅ | | Sildenafil | 50mg (2x usual dose) | ✅ | | Pine Bark | 300mg AM | ✅ | | L-Citrulline | 6g (rest days only) | — | | PT-141 | 1-2mg SC (PRN, max 8x/mo) | — | | BPC-157 | 250mcg SC abdomen | ☐ | | Pump (VED) | 15-20 min ≤5 inHg | ☐ | --- ## (9) Flags | Priority | Flag | Detail | |----------|------|--------| | 🔴 | Fat | 218.4g — +130.4g over target (buffet) | | 🔴 | Sodium | 6,224mg — massively over (Afghan restaurant) | | 🔴 | Calories | 4,862 — +1,612 over target | | ⚠️ | Potassium | ~2,665mg — 2,035 remaining | | ⚠️ | Bedtime | 2:07am — 2+ hours past midnight target | | ⚠️ | RHR | 52 bpm — above 50 target | | ⚠️ | Bed supps | Skipped MagGly + Glycine (2nd night) | | ⚠️ | BPC-157 | Dose 5 still needed | | ⚠️ | Accutane | 80mg still needed | --- ## (10) Notes - Ramadan iftar at Bamian Afghan Cuisine (buffet). Protein and carbs both hit — first time in days. - Collagen officially dropped from stack starting today. - Testosterone + HCG cycle research completed — full playbook delivered. Verdict: wait until Accutane finishes (Path A recommended), or earliest April 20 with enhanced monitoring (Path B). - Sildenafil 50mg today (2x usual 25mg dose). - BPC-157 dose 5 and Accutane 80mg still needed before bed. - Skipped MagGly + Glycine for 2nd night — take all bed supps tomorrow. - Shoulders session at DMV Iron — PRs not reported. - Fridge unchanged: Oats x3 | Chuck roast x6 | GF Beef+mush+whites x1. --- *Tracker v35 — March 5, 2026*
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