# Tracker — Thursday, March 12, 2026 (Rest Day — Travel Home + Late Night Workout) | Myrtle Beach Day 4 --- ## (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. Weigh-in tomorrow on home scale.* --- ## (2) Sleep (Oura) | Hrs | Eff% | Deep% | REM% | RHR | HRV | Bed→Wake | |-----|------|-------|------|-----|-----|----------| | — | — | — | — | — | — | — | *Awaiting Oura data.* *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 | 93/7 beef + onion + spinach (½ batch) | 652 | 91 | 10 | 27.5 | 352 | 750 | | 2 | Avocado 1 medium | 240 | 3 | 12 | 22 | 10 | 690 | | 3 | Banana 1 medium | 105 | 1.3 | 27 | 0.4 | 1 | 422 | | 4 | Starbucks Venti Coconut Cream Cold Brew | 290 | 1 | 34 | 16 | 50 | 0 | | 5 | Chipotle Bowl (Al Pastor, rice, beans, fajitas, tomato, corn) | 675 | 46 | 84 | 13 | 2,160 | 0 | | 6 | Banana 1 medium | 105 | 1.3 | 27 | 0.4 | 1 | 422 | | 7 | Starbucks Cold Brew can | 10 | 1 | 2 | 0 | 0 | 426 | | 8 | Chick-fil-A Grilled Chicken Sandwich | 390 | 28 | 44 | 11 | 820 | 0 | | 9 | Eggs 3 whole | 210 | 18 | 1 | 15 | 210 | 0 | | 10 | Egg whites 15 tbsp | 135 | 30 | 0 | 0 | 375 | 0 | | 11 | White rice 200g cooked | 260 | 5.4 | 57 | 0.5 | 2 | 0 | | 12 | Mama O's Kimchi sauce 2 tbsp | 0 | 0 | 1 | 0 | 130 | 0 | | | **TOTAL** | **3,072** | **226** | **299** | **105.8** | **4,111** | **2,710** | *⚠️ WHEY: Starbucks protein cold foam yesterday contained whey — avoided today.* --- ## (4) Targets (Rest Day) | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 3,072 | 2,600 | 🟡 +472 over | | Protein | 226g | 230g | ✅ ~target | | Carbs | 299g | 240g | 🟡 +59 over | | Fat | 105.8g | 80g | 🔴 +25.8 over | | Sodium | 4,111mg | <2,500mg | 🔴 1.6× over | | Potassium | 2,710mg | >4,700mg | 🟡 UNDER (best of trip) | | Hydration | — | ≥3L | — | *Protein nearly hit. Potassium best day of entire trip (spinach + avocado + bananas + cold brew). Sodium still over from Chipotle.* --- ## (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 | DONE | 0 | — | — | — | — | — | — | — | *Batch from Myrtle Beach fully consumed.* --- ## (5) Workout | Type | Detail | Notes | |------|--------|-------| | Late night gym session | — | Post-travel. First weights since 3/8 (4 days off). | | Sauna | 15-20 min | Post-workout | --- ## (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 | ✅ (resumed — back home) | | Bed | Glycine 3g | ✅ (resumed — back home) | | Bed | Melatonin 0.5mg | ✅ | --- ## (7) Cycle & Medications **Day 11 off SARMs + Enclo. HCG reconstituted. Test C pin tomorrow.** | Compound | Dose | Status | |----------|------|--------| | Test C | 85mg EOD — first pin tomorrow (3/13) | ☐ | | HCG | 250 IU (5 units) SC | ☐ Reconstituting — pin when dissolved | | Accutane | 40mg (half dose — stretching supply) | ✅ | | BPC-157 | 250mcg SC abdomen (dose 10) | ✅ RESUMED | | GHK-Cu | 2mg SC abdomen | ✅ RESUMED | | Adex | PRN only | — Not started | | Finasteride | 1mg daily | ❌ NOT ON HAND — get Rx ASAP | *HCG reconstituted with 2ml BAC water (5,000 IU/ml). Dissolving slowly.* *BPC-157 + GHK-Cu resumed after Myrtle Beach pause (3/9-3/12).* *BPC-157 vial: opened 2/26, expires 3/28. ~10 doses done. ~10 remaining.* --- ## (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 | ✅ RESUMED | | Pump (VED) | 15-20 min ≤5 inHg | — | --- ## (9) Flags | Priority | Flag | Detail | |----------|------|--------| | 🔴 | Finasteride | NOT ON HAND. Get Rx before first Test C pin. | | 🔴 | Sodium | 4,111mg — 1.6× target. Chipotle was 2,160mg alone. | | 🟢 | HCG | Reconstituted with 2ml BAC water. Dissolving — pin when clear. | | 🟢 | BPC-157 + GHK-Cu | Resumed after 3-day pause | | 🟢 | Bed supps | Mag glycinate + glycine resumed — expect deep% improvement | | 🟢 | Protein | 226g — nearly at target | | 🟢 | Potassium | 2,710mg — best of entire trip | | 🟢 | No alcohol | Second clean night in a row | | ⚠️ | Accutane + Test C overlap | Additive lipid stress. Monthly lipid panels mandatory. HDL <35 = stop one compound. | | ⚠️ | Hct | Baseline 48.9%. Monitor closely on cycle. Consider pre-cycle phlebotomy. | | ⚠️ | On-cycle bloods | Schedule for week 4-6 (~April 9-23): CBC, lipids, liver, TT/FT/E2 sensitive | --- ## (10) Notes - HCG reconstituted with 2ml BAC water — dissolving slowly. Test C first pin planned for tomorrow (3/13). - BPC-157 (dose 10) + GHK-Cu resumed after Myrtle Beach pause. - Mag glycinate + glycine back online — first night with full bed supp stack since 3/8. - Late night workout — first weights since 3/8 (4 days off). Sauna post-workout. - Protein nearly hit at 226g. Best potassium day of the trip at 2,710mg. - No alcohol — second consecutive clean night. HRV/RHR should continue recovering. - Drove home from Myrtle Beach today. Scale weigh-in tomorrow — expect elevated from Na loading all trip. - **URGENT: Get finasteride Rx via telehealth (Hims/Push Health).** - On-cycle bloodwork: schedule for week 4-6 after first pin. - Fridge at home: Oats x2 | Chuck roast x2 | HCG vial (refrigerate). --- *Tracker v35 — March 12, 2026*
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Thursday
2026-03-12
Rest Day ·