# Tracker — Sunday, March 8, 2026 (Train Day — Legs, Quad Focus) --- ## (1) AM Body Comp (RENPHO) | Metric | Value | Δ from Baseline | Δ Previous Day | |--------|-------|-----------------|----------------| | Weight | 171.0 lb | +7.6 lb | -0.4 lb | | Body Fat % | 12.6% | +0.8% | 0% | | FFM | 149.4 lb | +5.2 lb | -0.2 lb | | Muscle Mass | 142.0 lb | +5.0 lb | -0.2 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 | |-----|------|-------|------|-----|-----|----------| | 6h 47m | 92% | 28% | 21% | 52 | 66ms | 4:10am→11:31am | *Sleep score 73. Sleep debt 20m LOW. Latency 10m. O2 99%. Breathing optimal. Restfulness optimal.* *Duration 6h 47m ❌ (below 7h target). Bedtime 4:10am ❌❌❌ (worst this week). Deep 28% ✅✅ — best this week. REM 21% ✅. HRV 66ms. RHR 52.* *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 | Mustard 5 tsp | 15 | 1 | 1 | 0.5 | 315 | 0 | | 3 | GF Beef+mush+egg whites (1/2) | 735 | 81.3 | 3 | 40.3 | 540 | 375 | | 4 | Chocolate cake ½ slice | 175 | 2 | 22.5 | 9 | 150 | 50 | | 5 | Honey 2 tbsp | 128 | 0 | 34.6 | 0 | 2 | 22 | | 6 | Espresso 2 shots | 10 | 0 | 2 | 0 | 0 | 0 | | 7 | Smoothie (banana+blue+straw+coconut water) | 268 | 3.4 | 68 | 1.4 | 5 | 470 | | 8 | Pre-workout 2 scoops | 20 | 0 | 4 | 0 | 200 | 0 | | 9 | Chuck roast + carrots + onion (1/6) | 675 | 82.8 | 15 | 31.5 | 313 | 853 | | 10 | Espresso 2 shots | 10 | 0 | 2 | 0 | 0 | 0 | | 11 | Honey 2 tbsp | 128 | 0 | 34.6 | 0 | 2 | 22 | | 12 | Chuck roast + carrots + onion (1/6) | 675 | 82.8 | 15 | 31.5 | 313 | 853 | | 13 | White rice 175g cooked | 228 | 4.7 | 49 | 0.5 | 2 | 61 | | 14 | White rice 475g cooked | 618 | 12.8 | 133 | 1.4 | 5 | 166 | | 15 | Mustard 10 tsp | 30 | 2 | 2 | 1 | 630 | 0 | | 16 | Kiwi 1 | 62 | 1.2 | 15 | 0.5 | 0 | 310 | | 17 | Tabasco Chipotle 6 tsp | 0 | 0 | 0 | 0 | 720 | 0 | | 18 | Egg whites 15 tbsp (Costco) | 125 | 25 | 0 | 0 | 375 | 375 | | 19 | Mushrooms 2 cups cooked | 56 | 4.4 | 8.4 | 0.8 | 4 | 555 | | 20 | Eggs 3 whole | 210 | 18 | 3.3 | 15 | 210 | 0 | | 21 | Olipop 1 can | 35 | 0 | 11 | 0 | 30 | 0 | | 22 | Avocado 1 medium | 240 | 3 | 12 | 22 | 10 | 690 | | | **TOTAL** | **4,454** | **326** | **437.4** | **156.2** | **3,831** | **4,802** | --- ## (4) Targets (Train Day) | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 4,454 | 3,250 | 🔴 +1,204 over | | Protein | 326g | 230g | 🔴 +96 over | | Carbs | 437.4g | 385g | 🔴 +52.4 over | | Fat | 156.2g | 88g | 🔴 +68.2 over | | Sodium | 3,831mg | <2,500mg | 🔴 OVER (1.5×) | | Potassium | 4,802mg | >4,700mg | ✅ | | Hydration | — | ≥3L | — | *Protein massively over from egg whites + chuck roast x2 + GF beef. Sodium blown from hot sauce + egg whites. K+ hit from avocado.* --- ## (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 | 2 | | GF Beef+mush+egg whites | — | — | — | — | — | — | — | DONE | --- ## (5) Workout | Type | Detail | Notes | |------|--------|-------| | Legs (Quad Focus) | @ DMV Iron | Light weight, high reps. No PRs. Short sleep (6h 47m). | --- ## (6) Supplements (v31) | Timing | Supplement | Taken | |--------|------------|-------| | AM | Beet Powder 5g | ✅ | | AM | Fish Oil 3g | ✅ | | AM | D3 4,000IU | ✅ | | AM | NAC 600mg x2 | ✅ | | AM | Zinc Picolinate 30mg | ✅ | | AM | Pine Bark 300mg | ✅ | | Bed | Mag Glycinate 200mg | ✅ | | Bed | Glycine 3g | ✅ | | Bed | Melatonin 0.5mg | ✅ | --- ## (7) Cycle & Medications **Day 6 off SARMs + Enclo. Natural recovery confirmed.** | Compound | Dose | Status | |----------|------|--------| | GHK-Cu | 2mg SC abdomen | ☐ Pin before Myrtle Beach departure | | BPC-157 | 250mcg SC abdomen (dose 8) | ☐ Pin before Myrtle Beach departure | | Accutane | 40-80mg | ☐ Supply low | *BPC-157 + GHK-Cu paused Mon 3/10 – Thu 3/13 (Myrtle Beach, no fridge).* --- ## (8) Pumpmaxxing | Item | Dose/Protocol | Status | |------|---------------|--------| | Tadalafil | 5mg daily | ✅ | | Pine Bark | 300mg AM | ✅ | | L-Citrulline | 6g (rest days only) | — | | PT-141 | PRN | — | | Sildenafil | 25mg PRN | — | | BPC-157 | 250mcg SC abdomen | ☐ | | Pump (VED) | 15-20 min ≤5 inHg | ☐ | --- ## (9) Flags | Priority | Flag | Detail | |----------|------|--------| | 🔴 | Bedtime | 4:10am — worst all week | | 🔴 | Duration | 6h 47m — below 7h minimum | | 🔴 | Sodium | 4,196mg — 1.7× target. Two consecutive days over. | | 🔴 | Calories | +1,089 over — 2nd consecutive surplus day | | 🔴 | Accutane supply | Still low. Call derm Monday. | | ⚠️ | Myrtle Beach | Mon-Thu. No fridge — BPC-157 + GHK-Cu paused. Bring Accutane, tadalafil, supps. | | ⚠️ | Lipid panel | Delayed to ~3/15 (insurance). | | 🟢 | Deep sleep | 28% — best this week. Bed supps confirmed effective. | | 🟢 | REM | 21% ✅ | | 🟢 | Potassium | 4,802mg — target hit ✅ | --- ## (10) Notes - Deep sleep 28% confirms bed supps are the difference — don't skip them in Myrtle Beach. - Two consecutive days of calorie surplus (4,913 yesterday, 4,339 today) and sodium over. Expect water weight gain tomorrow. - Legs (quad focus) — light weight, high reps given poor sleep. No PRs. - GF Beef+mush+whites container finished. Fridge down to Oats x2 + Chuck roast x2. - Myrtle Beach Mon-Thu: bring Accutane (supply low), tadalafil, AM supps, bed supps, sildenafil. Leave peptides refrigerated at home. - Pin BPC-157 (dose 8) + GHK-Cu before departure — set alarm for 4am pin. - Bloodwork (lipid panel) pushed to ~3/15 when insurance active. - Call derm Monday for Accutane refill (iPLEDGE). - Self-enhance completed — 10 memory slots updated. - Fridge end of day: Oats x2 | Chuck roast x2. --- *Tracker v35 — March 8, 2026*
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