# Tracker — Wednesday, March 11, 2026 (Rest Day) | Myrtle Beach Day 3 --- ## (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 | |-----|------|-------|------|-----|-----|----------| | 8h 30m | 93% | 17% | 29% | 48 | 63ms | 3:15am→12:21pm | *Sleep score 84 — GOOD. Sleep trending above average. Sleep debt 3h 50m MODERATE (down from 4h 40m). Latency 13m. O2 99%. Breathing optimal. Restfulness optimal. Timing: Pay attention.* *Duration 8h 30m ✅✅ — best this trip. Eff 93% ✅. Deep 17% (1h 29m) ✅. REM 29% (2h 28m) ✅✅✅ — best all week. RHR 48 ✅ — back under 50, recovered from 53. HRV 63ms ✅ — massive rebound from 38ms (no alcohol). Bed 3:15am ❌❌.* *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 | Hibachi plate (steak, shrimp, eggs, noodles, veggies, oil) | 1,390 | 103 | 61 | 82 | 1,775 | 0 | | 2 | Kimchi 1 cup | 23 | 2 | 4 | 0.5 | 600 | 0 | | 3 | Spinach Feta Egg White Wrap (Starbucks) | 290 | 19 | 33 | 10 | 840 | 0 | | 4 | Venti Cold Brew + Brown Sugar Protein Cold Foam (3 pumps) | 135 | 15 | 10 | 7 | 50 | 0 | | 5 | 93/7 beef + onion + spinach (½ batch) + salt/pepper | 652 | 91 | 10 | 27.5 | 652 | 750 | | 6 | Avocado 1 medium | 240 | 3 | 12 | 22 | 10 | 690 | | 7 | Carolina hot sauce 8 tsp | 0 | 0 | 0 | 0 | 880 | 0 | | 8 | Bananas x2 | 210 | 2.6 | 54 | 0.8 | 2 | 844 | | | **TOTAL** | **2,940** | **235.6** | **184** | **149.8** | **4,809** | **2,284** | *Eyeballed portions — vacation, no scale.* *⚠️ WHEY: Protein cold foam contains whey protein. One-off — flag during Accutane.* --- ## (4) Targets (Rest Day) | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 2,940 | 2,600 | 🟡 +340 over | | Protein | 235.6g | 230g | ✅ +5.6 over | | Carbs | 184g | 240g | ✅ -56 under | | Fat | 149.8g | 80g | 🔴 +69.8 over | | Sodium | 4,809mg | <2,500mg | 🔴 1.9× over | | Potassium | 2,284mg | >4,700mg | 🟡 UNDER (best this trip) | | Hydration | — | ≥3L | — | *Protein target hit. Calories close. Fat over from hibachi oil + avocado. Na still high — hot sauce + hibachi + kimchi. K+ best day of trip from spinach + avocado + bananas.* --- ## (4b) Meal Prep Log | Batch | Ingredients | Total Amount | # Containers | Per Container | Cal | P | C | F | Na | K | |-------|------------|--------------|--------------|---------------|-----|---|---|---|----|---| | 93/7 beef + onion + spinach | 2.25lb beef + 1 onion + 10oz spinach | ~1,304c total | 2 servings | ½ batch | 652 | 91 | 10 | 27.5 | 352 | 750 | | White rice (long grain) | 3c dry + 6c water | ~7.5c cooked | — | — | 130/100g | 2.7 | 28.3 | 0.3 | 1 | — | *½ batch beef eaten tonight. ½ batch remaining for tomorrow breakfast. Some rice still remaining.* --- ## (5) Workout | Type | Detail | Notes | |------|--------|-------| | — | Rest day | — | --- ## (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 10 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 EOD | ✅ | | Pine Bark | 300mg AM | ✅ | | L-Citrulline | 6g (rest days) | ☐ | | PT-141 | PRN | — | | Sildenafil | 25-75mg PRN | — | | BPC-157 | 250mcg SC | ⏸️ PAUSED | | Pump (VED) | 15-20 min ≤5 inHg | — | --- ## (9) Flags | Priority | Flag | Detail | |----------|------|--------| | 🟢 | Protein | 235.6g — target hit. Best day this trip. | | 🟢 | HRV | 63ms — massive rebound from 38ms. No alcohol = recovery. | | 🟢 | RHR | 48 bpm — back under target | | 🟢 | REM | 29% — best all week | | 🟢 | Duration | 8h 30m — best this trip | | 🟢 | Sleep debt | Down to 3h 50m (from 5h 20m on day 1) | | 🟢 | No alcohol | Clean night — body recovering | | 🔴 | Sodium | 4,809mg — 1.9× target. Hot sauce + hibachi + kimchi. | | 🔴 | Fat | 149.8g — 1.9× target. Hibachi oil + avocado. | | ⚠️ | Whey | Protein cold foam contains whey — one-off flag during Accutane | | ⚠️ | Potassium | 2,284mg — best this trip but still under. Load bananas tomorrow. | | ⚠️ | Bedtime | 3:15am — vacation schedule | | ⚠️ | Accutane | Half-dosing 40mg. Refill after bloodwork post-trip. | | ⚠️ | BPC-157 + GHK-Cu | Paused — resume tomorrow on return | --- ## (10) Notes - Best day of the Myrtle Beach trip. Protein hit (235.6g), no alcohol, sleep metrics all green. - HRV rebounded 38→63ms, RHR dropped 53→48, REM hit 29% — clear proof: no alcohol = recovery. - Deep% held at 17% without mag/glycine for the third night. Melatonin alone is sufficient on vacation. - Sleep debt trending down: 5h20m → 4h40m → 3h50m. - Potassium finally tracked at 2,284mg from spinach + avocado + bananas. Still under but best this trip. - Na still over at 4,809 — hot sauce is a big contributor (880mg from 8 tsp). Consider reducing amount. - Whey in protein cold foam — one-off, flagged. Avoid going forward during Accutane. - Tomorrow: last day at Myrtle Beach. Eat remaining ½ batch beef + avocado + eggs + bananas. Drive home. Resume BPC-157 + GHK-Cu with fridge access. - Fridge at home: Oats x2 | Chuck roast x2. --- *Tracker v35 — March 11, 2026*
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Wednesday
2026-03-11
Rest Day ·