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Thursday

2026-03-19

Cycle Day 7 · Training Day · v36
# Tracker — Thursday, March 19, 2026 | Cycle Day 7 | Training Day | Ramadan (Last Day)

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## (1) AM Body Comp (RENPHO)

| Metric | Value | Δ from Baseline | Δ Previous (3/15) |
|--------|-------|-----------------|-------------------|
| Weight | 169.8 lb | +6.4 | -0.6 |
| Body Fat % | 12.5% | +0.7% | 0.0% |
| FFM | 148.6 lb | +4.4 | -0.4 |
| Muscle Mass | 141.4 lb | +4.4 | -0.2 |

*Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle*
*Weight stabilizing in 169-170 range.*

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## (2) Sleep (Oura — night of 3/18→3/19 + morning nap)

| Metric | Night (11:58pm–7:25am) | Nap (~9:00am–10:30am) | Combined |
|--------|----------------------|----------------------|----------|
| Score | 68 (Fair) | — (no Oura) | — |
| Total Sleep | 6h 44m | ~1h 30m (est.) | ~8h 14m |
| Time in Bed | 7h 27m | ~1h 30m | ~8h 57m |
| Efficiency | 90% | — | — |
| Deep | 0h 38m (9%) | — | — |
| REM | 0h 59m (15%) | — | — |
| Light | 5h 8m (76%) | — | — |
| Awake | 0h 43m | — | — |
| RHR | 49 bpm | — | 49 ✅ |
| HRV | 48 ms | — | ❌ 76→58→48 (3-day decline) |
| SpO2 | 98% | — | ✅ |
| Breathing | Optimal | — | ✅ |
| Restfulness | Optimal | — | ✅ |
| Latency | 32m | — | ⚠️ High |
| Timing | Good | — | ✅ First sub-midnight in 6 nights |
| Sleep Debt | 4h 10m (Moderate) | — | Should improve with nap |
| Bed → Wake | 11:58pm / 7:25am | ~9:00am / 10:30am | — |

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## (3) Food Log

| # | Meal | Item | Cal | P | C | F | Na | K |
|---|------|------|-----|---|---|---|----|---|
| 1 | Iftar | Butter chicken + rice (half portion) | 440 | 18 | 49 | 18 | 382 | 338 |
| 2 | Iftar | 2 avocados | 640 | 8 | 34 | 58 | 28 | 1,950 |
| 3 | Iftar | 1 tbsp olive oil | 120 | 0 | 0 | 14 | 0 | 0 |
| 4 | Iftar | 3 eggs + pinch salt & pepper | 210 | 18 | 0 | 15 | 360 | 0 |
| 5 | Iftar | 16oz Arab latte (est.) | 350 | 8 | 42 | 16 | 180 | 300 |
| 6 | Dessert | Pistachio pastry ~4-5 bites (Jamra) | 250 | 4 | 30 | 14 | 80 | 50 |
| | **TOTAL** | | **2,010** | **56** | **155** | **135** | **1,030** | **2,638** |

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## (4) Targets (v36 On-Cycle Recomp)

| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 2,010 | 3,050 | ❌ -1,040 under |
| Protein | 56g | 210g | ❌ 27% of target |
| Carbs | 155g | 310g | ❌ -155 under |
| Fat | 135g | 75g | ❌ 1.8× target |
| Sodium | 1,030mg | <2,500mg | ✅ |
| Potassium | 2,638mg | >4,700mg | ⚠️ 56% of target |
| Hydration | — | ≥3.5L | — |

*Ramadan fasting day — compressed eating window. Protein critically low, fat dominant.*

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## (4b) Meal Prep Log

*No meal prep today. Fridge: Oats ×2, Orgain only.*

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## (5) Workout

| | |
|---|---|
| Split | No training (fasting) |
| Duration | — |
| LISS | — |
| Abs | — |

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## (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 | ☐ |

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## (7) Cycle & Medications

**Test C 300mg/wk — Week 1 of 8 — Cycle Day 7**

| Compound | Dose | Schedule | Taken |
|----------|------|----------|-------|
| Test C | 100mg/0.5ml | MWF | — (Thu, next Fri dose 5) |
| HCG | 250 IU (5 units) | MWF | — (Thu, next Fri dose 4) |
| Finasteride | — | Daily | ❌ NOT ON HAND — DAY 7 |
| Adex | 0.25mg | PRN | — |
| Accutane | 80mg w/ fattiest meal | Daily | ✅ (double dose today) |

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## (8) Peptides & Pins

**Thursday = Light Day: BPC-157 + MT2 (when arrived)**

| Compound | Dose | Taken |
|----------|------|-------|
| GHK-Cu 2mg | M/W/F bed | — (next Fri) |
| BPC-157 250mcg | Daily | ✅ (dose 17, ~3 left, exp 3/28) |
| MT2 | Loading | — (not arrived) |
| PT-141 | PRN | — |

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## (9) Pumpmaxxing

| Item | Status |
|------|--------|
| Tadalafil 20mg EOD | ☐ |
| Pump (VED) | ☐ |

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## (10) Flags

| Priority | Flag | Detail |
|----------|------|--------|
| 🔴 | Finasteride | ❌ DAY 7 — full week without DHT protection |
| 🔴 | HRV Decline | 76→58→48 over 3 nights. Concerning trend. |
| 🔴 | Deep Sleep | 9% — critically low, worst on record |
| 🔴 | Protein | 56g — worst day since tracking started (27% of target) |
| 🟡 | Accutane | 80mg today (double dose) — additive lipid stress with Test C |
| 🟡 | Accutane Bloodwork | Needed for refill |
| 🟡 | Grocery Run | Fridge: oats ×2, Orgain only |
| 🟡 | BPC-157 | ~3 doses left, vial exp 3/28 |

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## (11) Notes

- **Last day of Ramadan.** Fasting compressed eating window — macros were impossible to balance.
- Protein 56g is the worst day in tracking history. Fat 135g (1.8× target) dominated from avocados + butter chicken + eggs + latte.
- Calories 2,010 — over 1,000 under training day target. No training done (fasting).
- **Bedtime 11:58pm — first sub-midnight in 6 nights.** Timing scored "Good." Despite this, deep sleep collapsed to 9% and HRV continued declining (76→58→48 over 3 days).
- Extra 1.5hr nap (no Oura) brought estimated total sleep to ~8h 14m.
- Accutane doubled to 80mg today — monitor lipids. Monthly panels mandatory on 80mg + Test C.
- Weight 169.8 lb — stable in the 169-170 range, down from 170.4 on 3/15.
- Tomorrow is Friday = MWF heavy pin day (Test C dose 5 + HCG dose 4 + BPC + GHK-Cu). Ramadan is over — hit protein hard from meal one.
- **Finasteride Day 7 — ONE FULL WEEK. This cannot wait any longer.**
- BPC-157 ~3 doses remaining before 3/28 expiry.

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*Tracker v36 — Exported March 19, 2026*