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Thursday

2026-03-26

Cycle Day 14 · Training Day · v36
# DAILY TRACKER — Thursday, March 26, 2026 | Cycle Day 14 | MT2 Day 4 (EOD — skip today) | Training Day

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## (1) AM Body Comp (RENPHO)

| Metric | Value | Δ from Baseline | Δ Previous (3/25) |
|--------|-------|-----------------|-------------------|
| Weight | 169.2 lb | +5.8 | −1.4 |
| Body Fat % | 12.4% | +0.6% | −0.2% |
| FFM | 148.2 lb | +4.0 | −1.0 |
| Muscle Mass | 140.8 lb | +3.8 | −1.0 |

*Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle*
*Weight dropped 1.4lb — continued water shedding. BF% ticked down 0.2%. Muscle dip of 1.0lb likely hydration/glycogen from undereating yesterday (171P, 81% of target).*

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## (2) Sleep (Oura — technical difficulties, manual entry)

| Metric | Value | Target | Status |
|--------|-------|--------|--------|
| Total Sleep | ~11h (self-reported) | 7-8h | ✅ Recovery sleep |
| Efficiency | — | >85% | — |
| Deep | — | >15% | — |
| REM | — | >20% | — |
| HRV | — | — | Likely rebounding (was 72→63→60) |
| RHR | — | <50 | — |
| Sleep Debt | — | — | Likely improving |
| Score | — | — | — |
| Bedtime | — | <12:00 AM | — |

*11 hours of recovery sleep after 3-day HRV decline (72→63→60). Bed supps taken night 2. Expect HRV rebound tomorrow if Oura is working.*

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## (3) Food Log

| Meal | Item | Cal | P | C | F | Na | K |
|------|------|-----|---|---|---|----|---|
| 1 | 3 eggs + 15 tbsp egg whites + 1 scoop Orgain | 420 | 58.5 | 7.5 | 16.75 | 405 | 50 |
| 2 | Kimchi dressing 2 tbsp + 200g white rice | 350 | 5.4 | 58.4 | 9.6 | 212 | 70 |
| 3 | Iced mocha (Godfrey's ~16oz) | 250 | 8 | 35 | 10 | 120 | 300 |
| 4 | Baked haddock ~300g + olive oil (container #2) | 445 | 60 | 0 | 6 | 783 | 1,053 |
| 5 | Cajun shrimp fettuccine alfredo (75% of batch) | 2,321 | 117 | 279 | 84 | 3,885 | 750 |
| **TOTAL** | | **3,786** | **248.9** | **379.9** | **126.35** | **5,405** | **2,223** |
| **TARGET** | | **3,050** | **210** | **310** | **75** | **<2,500** | **>4,700** |

### Final Nutrition Summary
| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 3,786 | 3,050 | ❌ +736 over |
| Protein | 248.9g | 210g | ✅ **Best day this cycle** |
| Carbs | 379.9g | 310g | ❌ +69.9g over |
| Fat | 126.35g | 75g | ❌ 1.68× target |
| Sodium | 5,405mg | <2,500mg | ❌ **2.16× cap — worst day on record** |
| Potassium | 2,223mg | >4,700mg | ❌ 47% |

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## (4) Supplements & Compounds

### AM
| Supplement | Dose | Status |
|-----------|------|--------|
| Fish Oil (EPA-dominant) | 2.5-3g EPA+DHA | ✅ |
| Vitamin D3 | 4,000 IU | ✅ |
| NAC | 600mg × 2 | ✅ |
| Pine Bark | 300mg | ✅ |
| Zinc Picolinate | 30mg | ✅ |

### Bed
| Supplement | Dose | Status |
|-----------|------|--------|
| Magnesium Glycinate | 200mg | ❌ **Streak broken at 2** |
| Glycine | 3g | ❌ |
| Melatonin | 0.5mg | ❌ |

### Cycle (T/Th — not a pin day)
No Test C or HCG today.

### Peptides
| Compound | Dose | Status |
|----------|------|--------|
| BPC-157 | 250mcg / 10 units | ☐ (few doses left, exp 3/28) |
| GHK-Cu | — | MWF only |
| MT2 | — | EOD skip. Next pin 3/27 at 150mcg (dose bump) |

### Other
| Compound | Dose | Status |
|----------|------|--------|
| Tadalafil | 5-10mg | ☐ |
| Accutane | — | GAP (clear for refill per 3/24 labs) |
| Minoxidil | topical | ☐ |
| PT-141 | — | PAUSED during MT2 loading |

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## (5) Workout

**Upper** @ DMV Iron

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## (6) Notes

- **Bed supps MISSED — 2-night streak broken.** Back to square one. The BPC-157 anchor didn't work tonight. Need a new system.
- **Accutane still in gap** — not taken today (expected, awaiting refill).
- **Sodium 5,405mg — worst day on record (2.16× cap).** The Cajun alfredo with 3 tbsp butter + full jar Prego + Cajun seasoning was a sodium bomb. 75% of the batch delivered 3,885mg sodium from one meal alone. Drink extra water tomorrow to flush.
- **Protein 248.9g — best day this cycle.** The haddock container (60P) + egg/whites (58.5P) + alfredo shrimp+pasta (117P) all contributed.
- **Fat 126.35g — 1.68× target.** Third consecutive day over 100g fat. The alfredo batch had 3 tbsp butter (33F) + full jar Prego (49F) + olive oil (14F) = 96F in the sauce alone.
- **Potassium 2,223mg — only 47% of target.** No coconut water or bananas today. This is the worst potassium day since 3/23 (975mg).
- **Body comp:** Continued downtrend — 171.4→170.6→169.2. BF% improving (12.6→12.4). Water shedding from NC trip.

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## (7) Bloating Prevention Tripwire Check

| Trigger | Status |
|---------|--------|
| Protein <150g | ✅ No (248.9g) |
| Potassium <2,500mg | ❌ **Yes (2,223mg)** |
| HRV drop >10% | — (No Oura data) |
| Bed supps missed | ❌ **Yes — streak broken** |
| Na swing >1,500mg | ❌ **Yes (3,646→5,405 = +1,759mg swing)** |
| Sleep <6h | ✅ No (~11h) |
| Deep sleep <12% | — (No Oura data) |

**3 of 7 triggered — RED ALERT THRESHOLD MET.** Potassium under 2,500, bed supps missed, and sodium swing >1,500mg. Tomorrow: deploy correction protocol. Hit 230g protein, 4,700mg potassium, 1,500mg consistent sodium. Take all bed supps. Bedtime by 10:30pm. Hydrate aggressively.

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## (8) Compound Status

| Compound | Status | Notes |
|----------|--------|-------|
| Test C | 300mg/wk MWF, Day 14 | Next pin tomorrow (Fri) — dose 8 |
| HCG | 250 IU MWF | Next pin tomorrow (Fri) — dose 6 |
| BPC-157 | Few doses left | Pin tonight. Vial exp 3/28. |
| GHK-Cu | M/W/F | Next pin tomorrow (Fri) |
| MT2 | EOD loading, Day 4 | Skip today. Next pin 3/27 at **150mcg** (dose bump from 100mcg) |
| Accutane | GAP — clear for refill | 3/24 labs: AST 35, ALT 30, HDL 69. All green. |
| Finasteride | ❌ Declined | Minoxidil + GHK-Cu. Hairline photo still needed. |
| Adex | On hand, PRN | No symptoms |
| Tadalafil | 5-10mg during MT2 loading | |
| PT-141 | PAUSED | During MT2 loading |

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## (9) Fridge Status

- Orgain plant protein (on hand — causes gas, use sparingly)
- HCG vial (reconstituted 3/12, use within 60d)
- MT2 vial (reconstituted 3/23, refrigerate)
- Cajun shrimp fettuccine alfredo (~half batch remaining after tonight)
- Coconut water (on hand)
- 365 Wild-Caught Key West Pink Shrimp (~1 lb remaining from 2 lb bag)
- Oats + honey + maple × 2
- Cleveland Kitchen kimchi dressing
- Shepherd's pie (leftover)

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## (10) Meal Prep Inventory

| Item | Remaining | P per serving | F per serving | Notes |
|------|-----------|---------------|---------------|-------|
| Baked haddock containers | **0 — done** | 60g | 1.5g | Need to buy/bake more |
| Cajun shrimp alfredo | ~half batch | ~78g (half) | ~56g (half) | High fat/Na — eat in smaller portions |
| Shepherd's pie | Some | ~25g/bowl | ~25g/bowl | High fat — limit |
| Frozen shrimp | ~1 lb | 29g/150g | 2g/150g | Ultra-lean. Cook plain for lean meals. |

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## (11) Day-over-Day Comparison

| Metric | 3/24 | 3/25 | 3/26 (so far) | Trend |
|--------|------|------|---------------|-------|
| Protein | 224.6g ✅ | 171.1g ❌ | 131.9g (pending) | — |
| Fat | 120.3g ❌ | 108g ❌ | 42.35g (pending) | — |
| Sodium | 3,601mg ❌ | 3,646mg ❌ | 1,520mg (pending) | — |
| Potassium | 3,469mg | 3,846mg | 1,473mg (pending) | — |
| HRV | 63 | 60 | — (no Oura) | — |
| Bedtime | 1:50 AM | 2:24 AM | — | — |
| Bed supps | ✅ | ✅ | ☐ Pending | Streak: 2 |
| Weight | — | 170.6 | 169.2 (↓1.4) | ↓ Shedding water |

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## (12) Tomorrow's Preview (Friday 3/27)

- **MWF Pin Day:** Test C dose 8 + HCG dose 6 + GHK-Cu + BPC-157 (if any left) + **MT2 150mcg** (dose bump from 100mcg)
- Oura Ring hopefully working — need HRV data
- **Buy more haddock** or cook remaining 1 lb frozen shrimp for lean protein
- Potassium push: coconut water + bananas
- Fat target: stay under 75g — avoid alfredo leftovers or eat a small portion only

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*Tracker v36 — Exported March 26, 2026 (FINAL)*