Sponsored by DMV Peptides · This site documents a personal protocol. Not medical advice. Product links are sponsored.
← all trackers

Friday

2026-03-20

Cycle Day 8 · Rest Day · v36
# Tracker — Friday, March 20, 2026 | Cycle Day 8 | Rest Day (Eid, NC)

---

## (1) AM Body Comp (RENPHO)

| Metric | Value | Δ from Baseline | Δ Previous (3/19) |
|--------|-------|-----------------|-------------------|
| Weight | — | — | — |
| Body Fat % | — | — | — |
| FFM | — | — | — |
| Muscle Mass | — | — | — |

*Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle*
*Last reading (3/19): 169.8 lb / 12.5% BF / 148.6 FFM / 141.4 muscle*

---

## (2) Sleep (Oura — night of 3/19→3/20 + morning nap)

| Metric | Night (1:16am–6:17am) | Nap (~9:00am–10:30am est.) | Combined |
|--------|----------------------|---------------------------|----------|
| Score | 55 (Pay Attention) | — (no Oura) | — |
| Total Sleep | 4h 18m | ~1h 30m (est.) | ~5h 48m |
| Time in Bed | 5h 1m | ~1h 30m | ~6h 31m |
| Efficiency | 86% | — | — |
| Deep | 0h 48m (19%) | — | — |
| REM | 0h 39m (15%) | — | — |
| Light | 2h 52m (66%) | — | — |
| Awake | 0h 43m | — | — |
| RHR | 48 bpm | — | ✅ |
| HRV | 43 ms | — | ❌ 76→58→48→43 (4-day decline) |
| Latency | 24m | — | ⚠️ |
| Restfulness | Good | — | — |
| Timing | Good | — | ✅ |
| Sleep Debt | 7h (HIGH) | — | ❌ Worst on record |
| Bed → Wake | 1:16am / 6:17am | ~9:00am / 10:30am | — |

---

## (3) Food Log

| # | Meal | Item | Cal | P | C | F | Na | K |
|---|------|------|-----|---|---|---|----|---|
| 1 | AM | 1 banana | 105 | 1.3 | 27 | 0.4 | 1 | 422 |
| 2 | AM | 3 karak teas | 450 | 9 | 60 | 15 | 240 | 150 |
| 3 | Eid | Oikos Triple Zero strawberry | 90 | 15 | 7 | 0 | 55 | 0 |
| 4 | Eid | 6 hard boiled eggs | 420 | 36 | 0 | 30 | 420 | 0 |
| 5 | Eid | Moroccan ground beef (~6oz) | 340 | 32 | 4 | 20 | 400 | 300 |
| 6 | Eid | Msamen + butter + honey | 300 | 5 | 35 | 16 | 200 | 50 |
| 7 | Eid | Grapes (small bunch) | 50 | 0.5 | 13 | 0 | 2 | 140 |
| 8 | Eid | Moroccan chicken ~4oz w/ tomato-pepper sauce | 220 | 26 | 6 | 10 | 350 | 300 |
| 9 | Eid | Tuna + corn salad (~5oz, mayo-dressed) | 250 | 22 | 10 | 14 | 350 | 200 |
| 10 | Eid | 1 karak tea | 150 | 3 | 20 | 5 | 80 | 50 |
| 11 | Eid | Kofta ~1.5oz | 80 | 7 | 1 | 5 | 120 | 50 |
| 12 | Eid | Beet + turmeric juice ~6oz | 60 | 1 | 14 | 0 | 50 | 250 |
| 13 | Eid | Burger (patty + bun + tomato + lettuce + mayo + ketchup) | 600 | 34 | 28 | 36 | 625 | 250 |
| 14 | Eid | Lay's Classic (1 bag) | 160 | 2 | 15 | 10 | 140 | 350 |
| 15 | Eid | Pasta salad ~4oz | 200 | 4 | 22 | 10 | 400 | 50 |
| 16 | PM | Greek yogurt 1 cup + granola 1/3 cup + Orgain 1 scoop | 355 | 35.5 | 37.5 | 7.75 | 290 | 400 |
| 17 | Late | Beef shawarma wrap | 550 | 28 | 40 | 30 | 900 | 200 |
| 18 | Late | Fries (medium) | 380 | 4 | 48 | 18 | 400 | 300 |
| | **TOTAL** | | **4,760** | **265.3** | **390.5** | **227.2** | **5,123** | **3,462** |

---

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

| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 4,760 | 3,050 | ❌ +1,710 over |
| Protein | 265.3g | 210g | ✅ +55.3 over |
| Carbs | 390.5g | 310g | ⚠️ +80.5 over |
| Fat | 227.2g | 75g | ❌ 3× target |
| Sodium | 5,123mg | <2,500mg | ❌ 2× cap |
| Potassium | 3,462mg | >4,700mg | ⚠️ 74% of target |
| Hydration | — | ≥3.5L | — |

*Eid celebration day. Protein recovery was the priority — achieved.*

---

## (4b) Meal Prep Log

*No meal prep. Traveling in NC.*

---

## (5) Workout

| | |
|---|---|
| Split | No training (Eid, travel) |
| Duration | — |
| LISS | — |
| Abs | — |

---

## (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 | ❌ |

*ALL supplements missed today. 5th consecutive night of missed bed supps.*

---

## (7) Cycle & Medications

**Test C 300mg/wk — Week 2 of 8 — Cycle Day 8**

| Compound | Dose | Schedule | Taken |
|----------|------|----------|-------|
| Test C | 100mg/0.5ml | MWF — DEFERRED (traveling) | — |
| HCG | 250 IU (5 units) | MWF — DEFERRED (traveling) | — |
| Finasteride | — | Daily | ❌ NOT ON HAND — DAY 8 |
| Adex | 0.25mg | PRN | — |
| Accutane | 80mg w/ fattiest meal | Daily | ✅ (day 2 of 3) |

---

## (8) Peptides & Pins

**All pins deferred — supplies at home. Pin Sunday.**

| Compound | Dose | Taken |
|----------|------|-------|
| GHK-Cu 2mg | DEFERRED | — |
| BPC-157 250mcg | DEFERRED | — (~2 left, exp 3/28) |
| MT2 | Not arrived | — |
| PT-141 | PRN | — |

---

## (9) Pumpmaxxing

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

---

## (10) Flags

| Priority | Flag | Detail |
|----------|------|--------|
| 🔴 | Sleep Debt | 7h HIGH — worst on record |
| 🔴 | HRV Decline | 76→58→48→43 over 4 nights |
| 🔴 | Finasteride | ❌ DAY 8 — over a week without DHT protection |
| 🔴 | Sodium | 5,123mg — 2× cap. Expect 3-4lb water spike tomorrow. |
| 🔴 | Supplements | ALL missed today. 5th night of missed bed supps. |
| 🟡 | Accutane | 80mg day 2. Last dose tomorrow (Sat). Bloodwork Mon. |
| 🟡 | Pins Deferred | All injectables at home. Pin everything Sunday. |
| 🟡 | BPC-157 | ~2 doses left, vial exp 3/28 |
| 🟡 | Facial Bloat | Reported today. 8-factor cascade analysis completed. |

---

## (11) Notes

- **Eid Mubarak.** Celebration day in NC — no gym, no pins, no supps.
- **Protein 265g — second best day ever** (behind 279g on 3/17). Massive rebound from 42g (Wed) and 56g (Thu). The 3-day protein recovery arc: 42→56→265.
- Calories 4,760 — well over target but Eid feast. Fat 227g (3× target). Sodium 5,123mg (2× cap).
- ALL supplements missed — first time missing AM supps this week. 5th consecutive night of missed bed supps.
- Sleep score 55 (worst on record), sleep debt 7h HIGH, HRV 43ms (4-day declining trend).
- Facial bloating analysis completed — identified 8-factor cascade with prevention protocol and daily tracker tripwires.
- Accutane 80mg day 2 of 3. Tomorrow last dose before gap. Bloodwork Monday.
- Sodium at 5,123mg + missed magnesium = expect significant water retention and facial bloat tomorrow. Drink water before bed.
- **Tomorrow priorities: last 80mg Accutane, sleep 9-10 hours, take ALL supps if available.**
- **Sunday: home → pin Test C + HCG + BPC + GHK-Cu immediately. Resume MWF Monday.**
- **Finasteride Day 8. This is now critical.**

---

*Tracker v36 — Exported March 20, 2026*