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Sunday

2026-03-22

Cycle Day 10 · Training Day · v36
# Tracker — Sunday, March 22, 2026 | Cycle Day 10 | Training Day (Travel Home from NC)

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## (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*

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## (2) Sleep (Oura — night of 3/21→3/22)

| Metric | Value | Target | Status |
|--------|-------|--------|--------|
| Score | 70 (Good) | — | — |
| Total Sleep | 8h 2m | 7-8h | ✅ |
| Time in Bed | 10h 55m | — | — |
| Efficiency | 74% | >85% | ❌ Worst on record |
| Deep | 1h 22m (17%) | >15% | ✅ |
| REM | 1h 37m (20%) | >20% | ✅ |
| Light | 5h 3m (63%) | — | — |
| Awake | 2h 53m | — | ❌ |
| RHR | 49 bpm | <50 | ✅ |
| HRV | 65 ms | — | ✅ Holding (43→64→65) |
| SpO2 | 98% | — | ✅ |
| Breathing | Optimal | — | ✅ |
| Restfulness | Pay attention | — | ⚠️ |
| Latency | 24m | — | ⚠️ |
| Timing | Pay attention | — | ⚠️ |
| Sleep Debt | 2h (Moderate) | — | ✅ Down from 2h50m |
| Bed → Wake | 12:30am / 11:25am | Bed <12am | ❌ |

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## (3) Food Log

| # | Meal | Item | Cal | P | C | F | Na | K |
|---|------|------|-----|---|---|---|----|---|
| 1 | Breakfast | Steak (~6oz) | 350 | 42 | 0 | 18 | 120 | 400 |
| 2 | Breakfast | Scrambled eggs (~4) | 280 | 24 | 2 | 20 | 280 | 0 |
| 3 | Breakfast | Home fries/potatoes (~1 cup) | 200 | 3 | 30 | 8 | 350 | 450 |
| 4 | Breakfast | Biscuit + butter | 280 | 4 | 32 | 15 | 500 | 30 |
| 5 | Breakfast | Karak tea | 150 | 3 | 20 | 5 | 80 | 50 |
| 6 | Breakfast | Black coffee | 5 | 0 | 0 | 0 | 5 | 50 |
| 7 | Snack | 4 bananas | 420 | 5.2 | 108 | 1.6 | 4 | 1,688 |
| 8 | Road | Pick Me Up smoothie (Pit & Peel) | 450 | 6 | 65 | 18 | 80 | 650 |
| 9 | PM | 4 eggs | 280 | 24 | 0 | 20 | 280 | 0 |
| 10 | PM | 2 scoops Orgain + 12oz whole milk | 370 | 33 | 32 | 15.5 | 540 | 580 |
| | **TOTAL** | | **2,785** | **144.2** | **289** | **121.1** | **2,239** | **3,898** |

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

| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 2,785 | 3,050 (train) | ⚠️ -265 under |
| Protein | 144.2g | 210g | ❌ -65.8 short |
| Carbs | 289g | 310g | ⚠️ -21 under |
| Fat | 121.1g | 75g | ❌ 1.6× target |
| Sodium | 2,239mg | <2,500mg | ✅ |
| Potassium | 3,898mg | >4,700mg | ⚠️ 83% — second best this week |
| Hydration | — | ≥3.5L | — |

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## (5) Workout

| | |
|---|---|
| AM | Run (cardio) |
| PM | Light Upper |
| 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 2 of 8 — Cycle Day 10**

| Compound | Dose | Schedule | Taken |
|----------|------|----------|-------|
| Test C | 100mg/0.5ml | Pinned tonight (makeup) | ✅ (dose 5) |
| HCG | 250 IU | No insulin needles — deferred to Mon | — |
| Finasteride | — | Declined — minoxidil+GHK-Cu | 🟡 Monitor |
| Adex | 0.25mg | PRN | — |
| Accutane | — | GAP — out of stock. Bloodwork Mon. | — |

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## (8) Peptides & Pins

**Test C only tonight. No insulin needles — peptides deferred to Monday.**

| Compound | Dose | Taken |
|----------|------|-------|
| Test C | 100mg IM | ✅ (dose 5) |
| HCG | No insulin needles | — (dose 4 deferred) |
| GHK-Cu 2mg | No insulin needles | — |
| BPC-157 250mcg | No insulin needles | — (~2 left, exp 3/28) |
| MT2 | Check if arrived | — |
| PT-141 | PRN | — |

*Insulin syringes ordered — resume HCG + peptides when they arrive (Mon).*

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## (9) Pumpmaxxing

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

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## (10) Flags

| Priority | Flag | Detail |
|----------|------|--------|
| 🔴 | Order Insulin Needles | Need for HCG, BPC, GHK, MT2. Arriving Mon? |
| 🔴 | Protein | 144g — 66g short. 5th day this week under 210g target. |
| 🟡 | Finasteride | Declined — monitoring shedding. Take hairline baseline photo. |
| 🟡 | Accutane Gap | Day 2. Bloodwork tomorrow (Mon). |
| 🟡 | Sleep Efficiency | 74% — nearly 3hrs awake in bed. Bed supps needed. |
| 🟡 | Bed Supps | 8th consecutive night if missed. Take tonight. |
| 🟡 | BPC-157 | ~2 doses left, exp 3/28. Need insulin needles. |
| 🟡 | Grocery Run | Fridge: oats ×2, Orgain only. |

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## (11) Notes

- **Test C dose 5 pinned tonight** — makeup from missed Friday MWF. Resume normal MWF starting tomorrow.
- **Run (cardio) in the morning, light upper at night** — two sessions today, second training day this weekend (heavy legs+abs yesterday).
- Protein at 144g — 66g short. Protein has been under 210g target every day this week except Tuesday (279g) and Friday (265g). This is the #1 issue to fix.
- Calories right at target (2,785 vs 3,050 train day). Sodium clean at 2,239.
- Potassium at 3,898 (83%) — 4 bananas + smoothie + milk did the heavy lifting. Second best day this week.
- Fat at 121g (1.6×) — eggs, steak, biscuit butter, smoothie avocado all contributed.
- Sleep: 8h 2m total, deep 17%, REM 20% — all at target. But efficiency 74% (worst on record) with nearly 3hrs awake. HRV holding at 65ms. Sleep debt down to 2h.
- **Home now.** Tomorrow: bloodwork, order insulin needles, resume MWF pins (Mon = dose 6 Test C + dose 4 HCG + peptides), grocery run, back to DMV Iron.
- **Bed supps TONIGHT. 8 consecutive misses. This is directly causing the poor sleep efficiency and HRV stall.**
- Fridge at home: oats ×2, Orgain only. Grocery run critical.
- Finasteride declined — using minoxidil + GHK-Cu. Monitor shedding weekly. Take hairline baseline photo.

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*Tracker v36 — Exported March 22, 2026*