# Tracker — Saturday, March 7, 2026 (Train Day — Light Full Body) --- ## (1) AM Body Comp (RENPHO) | Metric | Value | Δ from Baseline | Δ Previous Day | |--------|-------|-----------------|----------------| | Weight | 171.4 lb | +8.0 lb | +0.2 lb | | Body Fat % | 12.6% | +0.8% | 0% | | FFM | 149.6 lb | +5.4 lb | 0 lb | | Muscle Mass | 142.2 lb | +5.2 lb | 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 | |-----|------|-------|------|-----|-----|----------| | 8h 4m | 93% | 14% | 20% | 51 | 67ms | 12:50am→9:33am | *Sleep debt 0m NONE ✅. Latency 17m. O2 98%. Breathing optimal. Restfulness fair.* *Bedtime ❌ (12:50am). Duration 8h 4m ✅ — best this week. Deep 14% ❌ (2nd consecutive day below 15%). REM 20% ✅ (at target). HRV 67ms — down from 73 yesterday (post-training fatigue). RHR 51.* *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 | Coconut water 8 fl oz | 30 | 0 | 8 | 0 | 60 | 470 | | 3 | Alani Nu energy drink | 10 | 0 | 5 | 0 | 180 | 0 | | 4 | Eggs 4 whole | 280 | 24 | 4.4 | 20 | 280 | 0 | | 5 | Olive oil 2 tbsp | 240 | 0 | 0 | 28 | 0 | 0 | | 6 | Salmon 5oz cooked | 200 | 28.3 | 0 | 9.2 | 75 | 0 | | 7 | Broccoli 1 cup cooked | 55 | 3.7 | 11.2 | 0.6 | 64 | 460 | | 8 | McCormick Cedar Plank seasoning ½ tsp | 0 | 0 | 0 | 0 | 270 | 0 | | 9 | White rice 400g cooked | 520 | 10.8 | 112 | 1.2 | 4 | 140 | | 10 | Kalbi/short rib ~9oz (KBBQ) | 810 | 54 | 0 | 64 | 270 | 300 | | 11 | Brisket ~3oz (KBBQ) | 210 | 21 | 0 | 14 | 60 | 100 | | 12 | White rice 1 cup (KBBQ) | 260 | 5.4 | 56 | 0.6 | 2 | 70 | | 13 | Sesame oil + salt ~2 tbsp | 240 | 0 | 0 | 28 | 400 | 0 | | 14 | Sauces (soy-based, est.) | 30 | 1 | 4 | 0 | 600 | 0 | | 15 | Green leaf lettuce 3 wraps | 5 | 0.5 | 1 | 0 | 5 | 50 | | 16 | Muffin 1 (bakery) | 400 | 5 | 52 | 20 | 350 | 80 | | 17 | MidnighTreats cookie ½ | 300 | 4 | 43 | 13 | 150 | 0 | | 18 | Lamb roast ~5oz cooked | 290 | 35 | 0 | 16 | 80 | 250 | | 19 | Potatoes ~1 cup with olive oil | 250 | 4 | 34 | 12 | 15 | 600 | | 20 | Parmesan sprinkle ~1 tbsp | 22 | 2 | 0 | 1.5 | 85 | 0 | | 21 | Chocolate cake 2 slices | 700 | 8 | 90 | 36 | 600 | 200 | | 22 | Coffee + whole milk + sugar | 50 | 1 | 8 | 1 | 15 | 50 | | | **TOTAL** | **4,913** | **208.5** | **460.6** | **266.1** | **4,234** | **2,770** | --- ## (4) Targets (Train Day) | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 4,913 | 3,250 | 🔴 +1,663 over | | Protein | 208.5g | 230g | 🔴 21.5 short | | Carbs | 460.6g | 385g | 🔴 +75.6 over | | Fat | 266.1g | 88g | 🔴 +178 over (3× target) | | Sodium | 4,234mg | <2,500mg | 🔴 OVER (1.7×) | | Potassium | 2,770mg | >4,700mg | 🔴 SHORT (59%) | | Hydration | — | ≥3L | — | *Worst macro day this week. KBBQ kalbi + desserts + olive oil drove fat to 3× target.* --- ## (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 | |------|--------|-------| | Light Full Body | @ DMV Iron | Light session. No PRs reported. | --- ## (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 5 off SARMs + Enclo. Natural recovery confirmed.** | Compound | Dose | Status | |----------|------|--------| | GHK-Cu | 2mg SC abdomen | ✅ (off-schedule — Sat, intentional for skin) | | BPC-157 | 250mcg SC abdomen | ✅ (dose 7, off-schedule — Sat, intentional) | | Accutane | 40mg or 80mg | ☐ — supply low, call derm Monday | --- ## (8) Pumpmaxxing | Item | Dose/Protocol | Status | |------|---------------|--------| | Tadalafil | 20mg (4× daily dose) | ✅ | | Sildenafil | 25mg × 2 (50mg total) | ✅ | | Pine Bark | 300mg AM | ✅ | | PT-141 | 1mg SC (10 units) | ✅ (dose 2 this month) | | L-Citrulline | 6g (rest days only) | — | | BPC-157 | 250mcg SC abdomen | ✅ | | Pump (VED) | 15-20 min ≤5 inHg | ☐ | --- ## (9) Flags | Priority | Flag | Detail | |----------|------|--------| | 🔴 | Fat intake | 266g — 3× target (88g). KBBQ kalbi + olive oil + desserts. | | 🔴 | Sodium | 4,234mg — 1.7× target. Expect water retention tomorrow. | | 🔴 | Potassium | 2,770mg — only 59% of target. | | 🔴 | Accutane supply | Running low. Call derm Monday for refill. | | ⚠️ | Vasodilator stacking | 20mg tadalafil + 50mg sildenafil + PT-141 in same day. Significant facial flushing. | | ⚠️ | Deep sleep | 14% — 2nd consecutive day below 15% | | ⚠️ | Protein | 208.5g — 21.5g short of 230g target | | 🟢 | Sleep duration | 8h 4m — best this week | | 🟢 | Sleep debt | 0m — cleared | | 🟢 | Bloodwork | Lipid panel completed today | --- ## (10) Notes - Lipid panel bloodwork completed today (Saturday) — results pending. Critical gate for Test C cycle decision. - GHK-Cu + BPC-157 pinned off-schedule (Saturday) intentionally — maximizing dosing frequency for Accutane purge/skin healing. - Heavy vasodilator day: tadalafil 20mg + sildenafil 50mg total + PT-141 1mg. Significant facial flushing — recommend H2 blocker (Pepcid) for future stacking. Don't stack tadalafil 20mg + sildenafil together again. - Gyu San Japanese BBQ dinner. Kalbi drove fat way over target. - Lamb + potatoes + chocolate cake at home after KBBQ. - Accutane supply critical — gave pills to friend. Call derm Monday for iPLEDGE refill. - Deep sleep below target 2 consecutive days — take bed supps tonight. - Tomorrow: reset day. Lean protein, low fat, high potassium. No desserts. - Fridge: Oats x2 | Chuck roast x4 | GF Beef+mush+whites x1. --- *Tracker v35 — March 7, 2026*
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