# Tracker — Tuesday, March 10, 2026 (Rest Day — Run + Pushups) | Myrtle Beach Day 2 --- ## (1) AM Body Comp (RENPHO) | Metric | Value | Δ from Baseline | Δ Previous Day | |--------|-------|-----------------|----------------| | Weight | — | — | — | | Body Fat % | — | — | — | | FFM | — | — | — | | Muscle Mass | — | — | — | *Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle* *No scale — Myrtle Beach trip.* --- ## (2) Sleep (Oura) | Hrs | Eff% | Deep% | REM% | RHR | HRV | Bed→Wake | |-----|------|-------|------|-----|-----|----------| | 7h 37m | 93% | 16% | 25% | 53 | 38ms | 3:39am→11:52am | *Sleep score 76 — GOOD. Sleep debt 4h 40m MODERATE (down from 5h 20m). Latency 12m. O2 99%. Breathing optimal. Restfulness good. Timing: Pay attention.* *Duration 7h 37m ✅. Eff 93% ✅. Deep 16% (1h 14m) ✅. REM 25% (1h 56m) ✅✅ — strong rebound. RHR 53 ❌ — elevated from alcohol. HRV 38ms ⚠️ — major drop from 64ms (alcohol suppression). Bed 3:39am ❌❌.* *Targets: 7-8h, >85% eff, >15% deep, >20% REM, RHR <50, Bed <12am* --- ## (3) Food Log (Rest Day: 2,600c / 230P / 240C / 80F) | # | Item | Cal | P | C | F | Na | K | |---|------|-----|---|---|---|----|---| | 1 | Eggs 4 whole | 280 | 24 | 1.2 | 20 | 280 | 0 | | 2 | Carolina hot sauce 3 tsp | 0 | 0 | 0 | 0 | 330 | 0 | | 3 | 12" Cheesesteak Pizza (whole) w/ mush/onion/pepper | 2,200 | 90 | 200 | 110 | 3,500 | 0 | | 4 | Rice 300g cooked + 1c 73/27 beef + mush/onion + seasoning | 1,100 | 61.1 | 89.3 | 54.1 | 334 | 0 | | 5 | Red Bull Red Edition (8.4oz) | 110 | 0 | 28 | 0 | 105 | 0 | | 6 | Ginger Ale 1 cup | 83 | 0 | 21 | 0 | 18 | 0 | | 7 | Sprite 1 cup | 96 | 0 | 26 | 0 | 33 | 0 | | 8 | Red Bull Sugar Free (16oz) | 25 | 0 | 4 | 0 | 200 | 0 | | 9 | Jack and Coke x2 | 330 | 0 | 40 | 0 | 10 | 0 | | 10 | Banana 1 medium | 105 | 1.3 | 27 | 0.4 | 1 | 422 | | 11 | Pink Whitney 1 shot | 100 | 0 | 7 | 0 | 0 | 0 | | | **TOTAL** | **4,429** | **176.4** | **443.5** | **184.5** | **4,811** | **422** | *Eyeballed portions — vacation, no scale.* *⚠️ ALCOHOL: 3 drinks (2 Jack & Coke, 1 Pink Whitney). Back-to-back nights on Accutane 40mg.* *⚠️ DAIRY: Cheesesteak pizza — heavy cheese. Flag during Accutane.* --- ## (4) Targets (Rest Day) | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 4,429 | 2,600 | 🔴 +1,829 over | | Protein | 176.4g | 230g | 🔴 -53.6 under | | Carbs | 443.5g | 240g | 🔴 +203.5 over | | Fat | 184.5g | 80g | 🔴 +104.5 over | | Sodium | 4,811mg | <2,500mg | 🔴 1.9× over | | Potassium | 422mg | >4,700mg | 🔴 UNDER | | Hydration | — | ≥3L | — | *Massive surplus driven by cheesesteak pizza + alcohol sugars. Partially offset by 5-mile run + 300 pushups.* --- ## (4b) Meal Prep Log | Batch | Ingredients | Total Amount | # Containers | Per Container | Cal | P | C | F | Na | K | |-------|------------|--------------|--------------|---------------|-----|---|---|---|----|---| | White rice (long grain) | 3c dry + 6c water | ~7.5c cooked | — | — | 130/100g | 2.7 | 28.3 | 0.3 | 1 | — | *Rice cooked at Myrtle Beach rental. Partially eaten today (~300g).* --- ## (5) Workout | Type | Detail | Notes | |------|--------|-------| | Run | 5 miles | Cardio — Myrtle Beach | | Pushups | 300 total | Bodyweight | --- ## (6) Supplements (v31) | Timing | Supplement | Taken | |--------|------------|-------| | AM | Fish Oil 3g | ✅ | | AM | D3 4,000IU | ✅ | | AM | NAC 600mg x2 | ✅ | | AM | Pine Bark 300mg | ✅ | | AM | Zinc Picolinate 30mg | ✅ | | Bed | Mag Glycinate 200mg | ❌ Not traveling | | Bed | Glycine 3g | ❌ Not traveling | | Bed | Melatonin 0.5mg | ✅ | --- ## (7) Cycle & Medications **Day 9 off SARMs + Enclo. Natural recovery confirmed.** | Compound | Dose | Status | |----------|------|--------| | Accutane | 40mg (half dose — stretching supply) | ✅ | | GHK-Cu | 2mg SC | ⏸️ PAUSED (no fridge) | | BPC-157 | 250mcg SC | ⏸️ PAUSED (no fridge) | *Accutane refill after bloodwork post-trip (~3/16-3/20).* --- ## (8) Pumpmaxxing | Item | Dose/Protocol | Status | |------|---------------|--------| | Tadalafil | 20mg | ✅ | | Sildenafil | 75mg | ⚠️ ❌ STACKED WITH TADALAFIL — PROTOCOL VIOLATION | | Pine Bark | 300mg AM | ✅ | | L-Citrulline | 6g (rest days) | ☐ | | PT-141 | PRN | — | | BPC-157 | 250mcg SC | ⏸️ PAUSED | | Pump (VED) | 15-20 min ≤5 inHg | — | *🔴 CRITICAL: Stacked tadalafil 20mg + sildenafil 75mg. Protocol explicitly says DO NOT stack these. Sildenafil at 75mg is 3× the PRN dose (25mg). Combined with alcohol — serious hypotension risk. DO NOT REPEAT.* --- ## (9) Flags | Priority | Flag | Detail | |----------|------|--------| | 🔴 | PDE5 stacking | Tadalafil 20mg + Sildenafil 75mg — dangerous combo, especially with alcohol. DO NOT REPEAT. | | 🔴 | Alcohol | Back-to-back nights on Accutane 40mg. Hepatic load compounding. | | 🔴 | Vaping | Hit a vape late night — AVOID during Accutane. Impairs healing, worsens skin. | | 🔴 | Sodium | 4,810mg — 1.9× target. Expect significant water retention. | | 🔴 | Calories | +1,724 over rest day target | | 🔴 | Fat | 184g — 2.3× target | | 🔴 | HRV | 38ms — lowest this week. Will drop further tomorrow from tonight's alcohol. | | 🔴 | RHR | 53 bpm — elevated. Expect worse tomorrow. | | 🔴 | Bedtime | 3:39am — second consecutive night well past midnight | | ⚠️ | Dairy | Cheesesteak pizza — heavy cheese on Accutane | | ⚠️ | Protein | 175g — 55g under target | | ⚠️ | Bed supps | No mag/glycine — deep% at 16%, barely above target | | ⚠️ | BPC-157 + GHK-Cu | Paused 3/10-3/13 (no fridge) | | ✅ | Workout | 5-mile run + 300 pushups — solid activity on vacation | | ✅ | Sleep duration | 7h 37m — hit target | | ✅ | REM | 25% — strong | --- ## (10) Notes - 🔴 STACKED TADALAFIL 20mg + SILDENAFIL 75mg + ALCOHOL. This is the most dangerous combination logged to date. Both are PDE5 inhibitors — stacking causes additive vasodilation and can cause severe hypotension, syncope, or cardiac event. Alcohol amplifies this. Protocol says DO NOT stack. Sildenafil PRN dose is 25mg, not 75mg. Never repeat this. - Back-to-back nights drinking on Accutane. Said he wouldn't drink, ended up with 3 drinks. Identified he has trouble stopping once he starts — pattern confirmed again tonight. - Hit a vape late night. Smoking/vaping on Accutane impairs wound healing and worsens skin outcomes. Avoid for the rest of the trip. - Cheesesteak pizza was the calorie bomb — ~2,200c with heavy cheese (dairy flag on Accutane). - Good workout: 5-mile run + 300 pushups. Partially offsets the calorie surplus. - Protein at 175g — improvement over yesterday's 97g but still 55g short. - Sodium at 4,810mg — third day this week over 4,000. Water retention will be significant. - Sleep was solid at 7h 37m with good REM rebound (25%), but HRV/RHR show clear alcohol impact. - Tomorrow: NO alcohol, NO PDE5 stacking, high protein meals, water aggressively to flush sodium. - Fridge at home: Oats x2 | Chuck roast x2. --- *Tracker v35 — March 10, 2026*
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Tuesday
2026-03-10
Rest Day ·