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Friday

2026-03-27

Cycle Day 15 · Rest Day · v36
# DAILY TRACKER — Friday, March 27, 2026 | Cycle Day 15 | MT2 Day 5 (EOD — pinned today, 150mcg) | Rest Day

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## (1) AM Body Comp (RENPHO)

| Metric | Value | Δ from Baseline | Δ Previous (3/26) |
|--------|-------|-----------------|-------------------|
| Weight | 171.8 lb | +8.4 | +2.6 |
| Body Fat % | 12.7% | +0.9% | +0.3% |
| FFM | 150.0 lb | +5.8 | +1.8 |
| Muscle Mass | 142.4 lb | +5.4 | +1.6 |

*Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle*
*Weight jumped 2.6lb overnight — sodium rebound from yesterday's 5,405mg. FFM 150.0 is a new record. Muscle 142.4 near all-time high. BF% up 0.3% = water, not fat.*

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## (2) Sleep (Oura)

| Metric | Value | Target | Status |
|--------|-------|--------|--------|
| Total Sleep | 8h 8m | 7-8h | ✅ |
| Time in Bed | 9h 12m | — | — |
| Efficiency | 88% | >85% | ✅ |
| Deep | 1h 4m (13%) | >15% | ❌ Below target |
| REM | 1h 48m (22%) | >20% | ✅ |
| Awake | 1h 4m | — | — |
| HRV | 62 ms | — | → Flat (72→63→60→62) |
| RHR | 46 bpm | <50 | ✅ |
| SpO2 | 99% | — | ✅ |
| Breathing | Optimal | — | ✅ |
| Sleep Debt | 1h 20m LOW | — | ✅ |
| Score | 76 (Good) | — | ✅ |
| Bedtime | ~2:33 AM | <12:00 AM | ❌ |
| Wake | ~11:45 AM | — | — |
| Timing | Pay attention | — | ⚠️ |

*HRV stuck at 62 — no rebound despite 8h8m + 11h previous night. 2:33 AM bedtime and missed bed supps last night (3/26) hurt deep sleep to 13%, below 15% target for first time this week.*

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## (3) Food Log

| Meal | Item | Cal | P | C | F | Na | K |
|------|------|-----|---|---|---|----|---|
| 1 | Espresso + 2 tbsp maple syrup + 1 scoop Orgain | 184 | 10.5 | 34.5 | 1.75 | 204 | 134 |
| 2 | Tiramisu latte (grande est.) | 350 | 10 | 45 | 15 | 170 | 300 |
| 3 | Char'd Original burger (grass-fed beef) | 650 | 35 | 40 | 38 | 900 | 350 |
| 4 | Duck fat fries | 450 | 5 | 50 | 26 | 600 | 500 |
| 5 | KBBQ: Wagyu Kalbi 2.5oz + Premium Kalbi 2.5oz + Brisket full + Brisket half (split) + 1 cup rice + minimal sauce | 1,170 | 67.4 | 59.4 | 70.1 | 532 | 530 |
| 6 | Soju (1 bottle — half of 2 split) | 260 | 0 | 14 | 0 | 0 | 0 |
| 7 | Ice cream 1 scoop + Tous Les Jours cake half | 550 | 7 | 66 | 28 | 200 | 130 |
| 8 | Banana | 105 | 1.3 | 27 | 0.4 | 1 | 422 |
| **TOTAL** | | **3,719** | **141.2** | **335.9** | **180.25** | **2,607** | **2,366** |
| **TARGET** | | **3,050** | **210** | **310** | **75** | **<2,500** | **>4,700** |

### Final Nutrition Summary
| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 3,719 | 3,050 | ❌ +669 over |
| Protein | 141.2g | 210g | ❌ 67% — **worst day this week** |
| Carbs | 335.9g | 310g | ⚠️ +25.9g over |
| Fat | 180.25g | 75g | ❌ **2.4× target — WORST DAY ON RECORD** |
| Sodium | 2,607mg | <2,500mg | ❌ Over (but much better than yesterday's 5,405) |
| Potassium | 2,366mg | >4,700mg | ❌ 50% |

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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 | ❌ **Missed again — streak broken at 0** |
| Glycine | 3g | ❌ |
| Melatonin | 0.5mg | ❌ |

### Cycle (MWF — pin day)
| Compound | Dose | Status |
|----------|------|--------|
| Test C | 100mg / 0.5ml (IM) | ✅ Dose 8 |
| HCG | 250 IU / 5 units (SubQ) | ✅ Dose 6 |

### Peptides
| Compound | Dose | Status |
|----------|------|--------|
| BPC-157 | 250mcg / 10 units | ✅ (vial exp 3/28 — TOMORROW, use last dose) |
| GHK-Cu | 2mg / 4 units | ✅ |
| MT2 | **150mcg** / 3 units | ✅ Day 5 EOD — first dose at 150mcg |

### Other
| Compound | Dose | Status |
|----------|------|--------|
| Tadalafil | 20mg | ✅ (was supposed to be 5-10mg during MT2 loading) |
| Sildenafil | 50mg | ✅ (stacked with tadalafil) |
| PT-141 | 0.25mg (microdose) | ✅ (was supposed to be paused during MT2) |
| Accutane | — | GAP |
| Minoxidil | — | ☐ |

⚠️ **Protocol deviations:** Tadalafil 20mg instead of 5-10mg during MT2 loading. PT-141 taken despite pause protocol during MT2. Sildenafil stacked on top of both. All three melanocortin/PDE5 compounds active simultaneously.

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## (5) Workout

No training. **Legs Tue + Upper Thu = 2 sessions this week. Need 4+ more for 6-day split.**

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## (6) Substance Use Flags

| Substance | Status | Risk |
|-----------|--------|------|
| Alcohol (soju ~1 bottle) | ❌ Consumed | On Accutane AVOID list. Gap active so liver has rest, but flag for when Rx resumes. |
| Vaping | ❌ Multiple hits | On Accutane AVOID list (slot 24). |

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## (7) Bloating Prevention Tripwire Check

| Trigger | Status |
|---------|--------|
| Protein <150g | ❌ **Yes (141.2g)** |
| Potassium <2,500mg | ❌ **Yes (2,366mg)** |
| HRV drop >10% | ⚠️ Cumulative: 72→62 = −13.9% over 5 days |
| Bed supps missed | ❌ **Yes** |
| Na swing >1,500mg | ✅ No (5,405→2,607 = actually down) |
| Sleep <6h | ✅ No (8h 8m) |
| Deep sleep <12% | ❌ **Yes (13% — borderline but below target)** |

**4 of 7 triggered — RED ALERT.** Second consecutive day above the 3-trigger threshold. The bloating cascade from the NC trip could repeat if this continues. Tomorrow MUST be a correction day.

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## (8) Compound Status

| Compound | Status | Notes |
|----------|--------|-------|
| Test C | 300mg/wk MWF, Day 15 | Dose 8 done. Next pin Mon 3/30. |
| HCG | 250 IU MWF | Dose 6 done. Next pin Mon 3/30. |
| BPC-157 | **LAST DAY — vial exp 3/28** | Use final dose tomorrow if any remains. |
| GHK-Cu | M/W/F | Done tonight. Next pin Mon 3/30. |
| MT2 | EOD loading, Day 5 | 150mcg pinned (dose bump from 100). Next pin Sun 3/29 at 150mcg. |
| Accutane | GAP — clear for refill | Resume when Rx arrives. |
| Finasteride | ❌ Declined | Hairline photo STILL not taken. |
| Adex | On hand, PRN | No symptoms. |
| Tadalafil | 20mg tonight (should be 5-10mg) | Protocol deviation. |
| PT-141 | 0.25mg tonight (should be paused) | Protocol deviation during MT2 loading. |
| Sildenafil | 50mg tonight | Stacked with tadalafil 20mg. |

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## (9) Fridge Status

- Orgain plant protein (on hand — causes gas)
- HCG vial (reconstituted 3/12, use within 60d)
- MT2 vial (reconstituted 3/23, refrigerate)
- Cajun shrimp alfredo (~25% remaining — HIGH fat/Na, eat sparingly)
- Coconut water (on hand)
- Frozen shrimp ~1 lb (365 Wild-Caught Key West Pink)
- Oats + honey + maple × 2
- Cleveland Kitchen kimchi dressing
- BPC-157 vial (exp 3/28 — final dose tomorrow)

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## (10) Notes

- **Fat 180.25g — worst day on record (2.4× target).** Wagyu, duck fat fries, burger, cake, ice cream, brisket, latte. Almost every meal was fat-heavy with minimal lean protein.
- **Protein 141.2g — worst day this week (67% of target).** Ate 3,719 calories but only 141g protein. Calorie-to-protein ratio was terrible — spent the entire calorie budget on fat and carbs.
- **Bed supps missed AGAIN.** Said would take them, didn't. Two consecutive misses after breaking the 10-night streak. Deep sleep dropped to 13%.
- **HRV stuck at 60-62 for 4 days.** No rebound despite adequate sleep duration. The 2:30 AM bedtimes + missed bed supps are preventing recovery.
- **No training today.** Legs Tue + Upper Thu this week. Need one more session.
- **Protocol deviations:** Tadalafil 20mg (should be 5-10mg during MT2), PT-141 taken (should be paused during MT2), sildenafil stacked on top of both. Priapism risk was flagged but Tyler proceeded.
- **Alcohol + vaping on Accutane AVOID list.** Gap is active so immediate liver risk is lower, but these need to stop when Rx resumes.
- **Bloating RED ALERT — 4 of 7 tripwires for 2nd consecutive day.** Protein under 150, potassium under 2,500, bed supps missed, deep sleep under target.
- **FFM 150.0 and Muscle 142.4 are silver linings.** Test C is working on body composition despite the nutrition chaos. The foundation is strong — execution is the problem.

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## (11) Week-at-a-Glance (Mar 24-27, partial)

| Metric | 3/24 (Tue) | 3/25 (Wed) | 3/26 (Thu) | 3/27 (Fri) | Avg |
|--------|------------|------------|------------|------------|-----|
| Protein | 225g ✅ | 171g ❌ | 249g ✅ | 141g ❌ | 196.5g |
| Fat | 120g ❌ | 108g ❌ | 126g ❌ | 180g ❌ | 133.5g |
| Sodium | 3,606 ❌ | 3,646 ❌ | 5,405 ❌ | 2,607 ❌ | 3,816 |
| Potassium | 3,469 | 3,846 | 2,223 | 2,366 | 2,976 |
| Calories | 3,373 | 2,849 | 3,786 | 3,719 | 3,432 |
| HRV | 63 | 60 | — | 62 | 61.7 |
| Bedtime | 1:50am | 2:24am | — | 2:33am | ~2:16am |
| Bed supps | ✅ | ✅ | ❌ | ❌ | 50% |
| Training | ✅ Legs | ❌ | ✅ Upper | ❌ | 2 sessions |

**This week's pattern:** Protein averaging 196.5g (93% — close but inconsistent). Fat averaging 133.5g (1.78× target — every single day over). Sodium averaging 3,816mg (1.53× cap — every single day over). Zero training sessions. Bedtime averaging 2:16 AM. Bed supps taken only 50%.

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## (12) Tomorrow's Priorities — CORRECTION DAY

1. **BED SUPPS TONIGHT** — you said you would and didn't. Again.
2. **Lean protein ONLY tomorrow** — cook the frozen shrimp plain with lemon. Egg whites. No butter, no oil, no sauces.
3. **Potassium push** — 2 bananas + 2 servings coconut water minimum.
4. **Sodium under 1,500mg** — correction target after 4 consecutive days over cap.
5. **Fat under 50g** — correction target after 4 consecutive days 100g+.
6. **DMV IRON** — legs. No more excuses. Zero sessions this week.
7. **Bedtime before midnight.** HRV has been stuck at 60-62 for 4 days.
8. **BPC-157 final dose** — vial expires 3/28.
9. **MT2 skip** (EOD — next pin Sun 3/29 at 150mcg).
10. **Take hairline baseline photo.** It's been on the list all week.

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*Tracker v36 — Exported March 27, 2026 (FINAL)*