# Tracker — Friday, March 6, 2026 (Train Day — Full Body) --- ## (1) AM Body Comp (RENPHO) | Metric | Value | Δ from Baseline | Δ Previous Day | |--------|-------|-----------------|----------------| | Weight | 171.2 lb | +7.8 lb | -0.8 lb | | Body Fat % | 12.6% | +0.8% | -0.1% | | FFM | 149.6 lb | +5.4 lb | -0.6 lb | | Muscle Mass | 142.2 lb | +5.2 lb | -0.4 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 31m | 92% | 14% | 25% | 50 | 73ms | 2:10am→10:21am | *Sleep debt 0m NONE ✅. Latency 9m. O2 97%. Breathing optimal. Restfulness good.* *Bedtime ❌ (2:10am). Deep 14% ❌ (target >15%). REM 25% ✅. HRV 73ms — best this week ✅. RHR 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 | Red Bull Sugar Free | 10 | 0 | 2 | 0 | 105 | 0 | | 3 | White rice 415g cooked | 539 | 11.2 | 116.2 | 1.2 | 5 | 145 | | 4 | Chuck roast + carrots + onion (1/6) | 675 | 82.8 | 15 | 31.5 | 313 | 853 | | 5 | Oats + honey + maple | 380 | 7 | 81.4 | 3.5 | 5 | 398 | | 6 | Banana 1 medium | 105 | 1.3 | 27 | 0.4 | 1 | 422 | | 7 | Chuck roast + carrots + onion (1/6) | 675 | 82.8 | 15 | 31.5 | 313 | 853 | | 8 | Coconut water 4 servings (32 fl oz) | 120 | 0 | 32 | 0 | 240 | 1,880 | | 9 | Pre-workout 2 scoops (est.) | 20 | 0 | 4 | 0 | 200 | 0 | | 10 | Egg whites 15 tbsp | 125 | 25 | 0 | 0 | 375 | 0 | | 11 | Eggs 3 whole | 210 | 18 | 3.3 | 15 | 210 | 0 | | 12 | Tabasco Chipotle 3 tsp | 0 | 0 | 0 | 0 | 360 | 0 | | 13 | Kiwi x3 | 185 | 3.5 | 45 | 1.5 | 0 | 930 | | 14 | Pizza 1 slice (Hawaiian) | 300 | 13 | 34 | 12 | 650 | 150 | | 15 | Pomegranate juice 8 fl oz | 160 | 0 | 39 | 0 | 5 | 0 | | | **TOTAL** | **3,515** | **245** | **417.9** | **96.6** | **2,792** | **5,631** | --- ## (4) Targets (Train Day) | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 3,515 | 3,250 | 🔴 +265 over | | Protein | 245g | 230g | ✅ | | Carbs | 417.9g | 385g | 🔴 +32.9 over | | Fat | 96.6g | 88g | 🔴 +8.6 over | | Sodium | 2,792mg | <2,500mg | 🔴 OVER | | Potassium | 5,631mg | >4,700mg | ✅ | | Hydration | — | ≥3L | — | *Full body train day — slight surplus justified. P and K+ hit. Na over from pizza.* --- ## (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 | 2 | | Chuck roast + carrots + onion (1/6) | 5.04lb roast + 2lb carrots + onion | 675 | 82.8 | 15 | 31.5 | 313 | 853 | 4 | | 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 | |------|--------|-------| | Full Body | @ DMV Iron | 2 scoops pre-workout. PT-141 1mg + AC-262 20mg pre-session. | --- ## (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 4 off SARMs + Enclo. Natural recovery confirmed. AC-262 one-off today.** | Compound | Dose | Status | |----------|------|--------| | AC-262 | 20mg oral (one-off) | ✅ | | GHK-Cu | 2mg SC abdomen (M/W/F) | ✅ | | BPC-157 | 250mcg SC abdomen (Mon-Fri) | ✅ (dose 6) | | Accutane | 40mg (prescribed 80mg) | ✅ ⚠️ half dose | --- ## (8) Pumpmaxxing | Item | Dose/Protocol | Status | |------|---------------|--------| | Tadalafil | 5mg daily | ✅ | | Pine Bark | 300mg AM | ✅ | | PT-141 | 1mg SC (10 units) | ✅ (dose 1 this month) | | L-Citrulline | 6g (rest days only) | — | | Sildenafil | 25mg PRN acute | — | | BPC-157 | 250mcg SC abdomen | ✅ | | Pump (VED) | 15-20 min ≤5 inHg | ☐ | --- ## (9) Flags | Priority | Flag | Detail | |----------|------|--------| | ⚠️ | AC-262 | 20mg one-off taken — partial agonist competing with supraphysiological endogenous T. Not recommended but logged. | | ⚠️ | Accutane | Only 40mg taken — prescribed 80mg. Intentional or missed second capsule? | | ⚠️ | Bedtime | 2:10am — 3rd consecutive night 2+ hours late | | ⚠️ | Deep sleep | 14% — just below 15% target | | 🟢 | GHK-Cu | Friday pin completed ✅ | | 🟢 | BPC-157 | Dose 6 completed ✅ | | 🟢 | Sleep debt | 0m — cleared | | 🟢 | K+ | 5,631mg — target smashed | | 🟢 | Protein | 245g — target hit | --- ## (10) Notes - Best macro adherence day this week — P, C, K+ all hit. Calories near target. - AC-262 20mg one-off taken pre-workout. Research delivered showing partial agonist paradox at supraphysiological T levels — net AR activation likely reduced, not increased. - PT-141 1mg (10 units) pinned pre-workout. First dose this month. - Full body session at DMV Iron. PRs not reported. - Lipid panel bloodwork planned Sunday. - Finasteride research delivered — prescription needed from derm or telehealth before any Test C cycle. - GHK-Cu (Friday pin) ✅ + BPC-157 (dose 6) ✅ + Accutane 40mg ✅ (half prescribed dose — 80mg prescribed). - Fridge end of day: Oats x2 | Chuck roast x4 | GF Beef+mush+whites x1. --- *Tracker v35 — March 6, 2026*
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