# Tracker — Wednesday, March 18, 2026 | Cycle Day 6 | Training Day --- ## (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* *Last reading (3/15): 170.4 lb / 12.5% BF / 149.0 FFM / 141.6 muscle* *No weigh-in today* --- ## (2) Sleep (Oura — night of 3/17→3/18) | Metric | Value | Target | Status | |--------|-------|--------|--------| | Score | 65 (Fair) | — | — | | Total Sleep | 6h 18m | 7-8h | ⚠️ Under | | Time in Bed | 7h 3m | — | — | | Efficiency | 89% | >85% | ✅ | | Deep | 1h 9m (18%) | >15% | ✅ | | REM | 1h 13m (19%) | >20% | ⚠️ Under | | Light | 3h 56m (63%) | — | — | | Awake | 0h 45m | — | — | | RHR | 50 bpm | <50 | ⚠️ Borderline | | HRV | 58 ms | — | ⚠️ Down from 76 | | SpO2 | 96% | — | ✅ | | Breathing | Optimal | — | ✅ | | Restfulness | Optimal | — | ✅ | | Sleep Debt | 3h 10m (Moderate) | — | ⚠️ | | Bed → Wake | 1:58am / 9:01am | Bed <12am | ❌ | --- ## (3) Food Log | # | Meal | Item | Cal | P | C | F | Na | K | |---|------|------|-----|---|---|---|----|---| | 1 | AM | Modified smoothie (berries+12oz coconut water+Orgain, no banana) | 338 | 23.1 | 62 | 4.5 | 390 | 1,000 | | 2 | AM | 2 shots espresso + 2tbsp honey | 134 | 0 | 34 | 0 | 2 | 22 | | 3 | Pre-gym | 2 bananas | 210 | 2.6 | 54 | 0.8 | 2 | 844 | | 4 | Pre-gym | Pre-workout 1 scoop (est.) | 10 | 0 | 2 | 0 | 100 | 0 | | 5 | Post-gym | 300g cooked white rice | 390 | 8.1 | 84 | 0.9 | 3 | 105 | | 6 | Post-gym | 2 avocados | 640 | 8 | 34 | 58 | 28 | 1,950 | | 7 | Post-gym | 2tbsp olive oil | 240 | 0 | 0 | 28 | 0 | 0 | | | **TOTAL** | | **1,962** | **41.8** | **270** | **92.2** | **525** | **3,921** | --- ## (4) Targets (v36 On-Cycle Recomp) | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 1,962 | 3,050 | -1,088 remaining | | Protein | 41.8g | 210g | ❌ -168.2 remaining | | Carbs | 270g | 310g | -40 remaining | | Fat | 92.2g | 75g | ⚠️ +17.2 over | | Sodium | 525mg | <2,500mg | ✅ | | Potassium | 3,921mg | >4,700mg | -779 remaining | | Hydration | — | ≥3.5L | — | --- ## (4b) Meal Prep Log *No meal prep today. Fridge: Oats ×2, Orgain only.* --- ## (5) Workout | | | |---|---| | Split | Upper | | Duration | — | | LISS | — | | Abs | — | | Sauna | ✅ | --- ## (6) Supplements (v32) | Timing | Supplement | Taken | |--------|------------|-------| | AM | Fish Oil (2.5-3g EPA+DHA) | ✅ | | AM | D3 4,000 IU | ✅ | | AM | NAC 600mg ×2 | ✅ | | AM | Pine Bark 300mg | ✅ | | AM | Zinc Picolinate 30mg | ✅ | | Bed | Mag Glycinate 200mg | ☐ | | Bed | Glycine 3g | ☐ | | Bed | Melatonin 0.5mg | ☐ | *Bed supps: take with BPC-157 pin.* --- ## (7) Cycle & Medications **Test C 300mg/wk — Week 1 of 8 — Cycle Day 6** | Compound | Dose | Schedule | Taken | |----------|------|----------|-------| | Test C | 100mg/0.5ml | MWF — PIN TODAY | ☐ (dose 4) | | HCG | 250 IU (5 units) | MWF — PIN TODAY | ☐ (dose 3) | | Finasteride | — | Daily | ❌ NOT ON HAND — DAY 6 | | Adex | 0.25mg | PRN | — | | Accutane | 40mg w/ fattiest meal | Daily | ☐ | --- ## (8) Peptides & Pins **Wednesday = Heavy Day: Test C + HCG + BPC-157 + GHK-Cu + MT2** | Compound | Dose | Taken | |----------|------|-------| | GHK-Cu 2mg | M/W/F bed — PIN TODAY | ☐ | | BPC-157 250mcg | Daily | ☐ (dose 16, ~4 left, exp 3/28) | | MT2 | Loading | — (not arrived) | | PT-141 | PRN | — | --- ## (9) Pumpmaxxing | Item | Status | |------|--------| | Tadalafil 20mg EOD | ☐ | | Sildenafil 25mg PRN | ✅ (taken today) | | Pump (VED) | ☐ | --- ## (10) Flags | Priority | Flag | Detail | |----------|------|--------| | 🔴 | Finasteride | ❌ DAY 6 without DHT protection on 300mg Test C | | 🔴 | Protein Gap | 168g remaining — need ultra-lean sources only (fat over) | | 🔴 | Whey / Skim Milk | None ✅ | | 🔴 | Alcohol / Vaping | None ✅ | | 🟡 | Accutane Bloodwork | Needed for refill | | 🟡 | Grocery Run | Fridge: oats ×2, Orgain only | | 🟡 | HRV Drop | 76→58ms, RHR 49→50. Monitor. | --- ## (11) Notes - HRV dropped 76→58 and RHR rose to 50 — possible Fogo digestion or early hormonal shift on cycle. Watch trend. - Sleep debt climbed back to 3h 10m (was 2h 10m post-nap yesterday). - **5th consecutive night past midnight** (1:58am). - Fat already over at 92.2g (2 avocados + olive oil) — all remaining meals must be zero/ultra-low fat. - Potassium at 3,921 — potassium max day working. Need ~779 more. - Protein critically behind at 41.8g — 168g remaining with no fat room. Orgain+water shakes and chicken breast are the only viable options. - Wednesday = heavy pin day. Test C dose 4 + HCG dose 3 + BPC dose 16 + GHK-Cu all due tonight. - Upper session + sauna completed. - **Finasteride Day 6 — URGENT.** - BPC-157 vial down to ~4 doses, expiring 3/28. --- *Tracker v36 — Exported March 18, 2026 (in progress)*
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Wednesday
2026-03-18
Cycle Day 6 · Training Day · v36