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Saturday

2026-03-28

Cycle Day 16 · Training Day · v36
# DAILY TRACKER — Saturday, March 28, 2026 | Cycle Day 16 | MT2 Day 6 (EOD — skip today) | Training Day

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## (1) AM Body Comp (RENPHO)

| Metric | Value | Δ from Baseline | Δ Previous (3/27) |
|--------|-------|-----------------|-------------------|
| Weight | 170.6 lb | +7.2 | −1.2 |
| Body Fat % | 12.6% | +0.8% | −0.1% |
| FFM | 149.0 lb | +4.8 | −1.0 |
| Muscle Mass | 141.6 lb | +4.6 | −0.8 |

*Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle*
*Weight dropped 1.2lb from yesterday's sodium-bloated 171.8. BF% down 0.1%. Muscle dipped 0.8lb — shedding water from Friday's 180g fat / soju day.*

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## (2) Sleep (Oura — not uploaded)

No Oura data provided today.

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## (3) Food Log

| Meal | Item | Cal | P | C | F | Na | K |
|------|------|-----|---|---|---|----|---|
| 1 | Espresso + 3 tbsp honey | 197 | 0 | 52 | 0 | 8 | 33 |
| 2 | 3 eggs + 15 tbsp egg whites + 250g rice | 670 | 54.75 | 70.5 | 15.75 | 213 | 88 |
| 3 | Beef container #1 (85/15+spinach+tallow+onion+bone broth) + 350g rice | 1,555 | 133.55 | 109.4 | 80.25 | 536 | 2,484 |
| 4 | POM pomegranate juice 16oz | 320 | 0 | 78 | 0 | 10 | 1,100 |
| 5 | Lychee Pepper Chicken (Mama Chang) + 2 cups rice | 1,130 | 46.9 | 155.4 | 34.1 | 1,057 | 485 |
| 6 | Apple | 95 | 0.5 | 25 | 0 | 2 | 195 |
| **TOTAL** | | **3,967** | **235.7** | **490.3** | **130.1** | **1,826** | **4,385** |
| **TARGET** | | **3,050** | **210** | **310** | **75** | **<2,500** | **>4,700** |

### Final Nutrition Summary
| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 3,967 | 3,050 | ❌ +917 over |
| Protein | 235.7g | 210g | ✅ **Best this week** |
| Carbs | 490.3g | 310g | ❌ +180.3g over (rice + honey + POM + restaurant) |
| Fat | 130.1g | 75g | ❌ 1.73× target |
| Sodium | 1,826mg | <2,500mg | ✅ **First day under cap in 5+ days** |
| Potassium | 4,385mg | >4,700mg | ⚠️ 93% — **best this week** |

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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 | ❌ **3rd consecutive miss** |
| Glycine | 3g | ❌ |
| Melatonin | 0.5mg | ❌ |

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

### Peptides
| Compound | Dose | Status |
|----------|------|--------|
| BPC-157 | — | ❌ **DONE — vial finished/expired 3/28** |
| GHK-Cu | — | MWF only |
| MT2 | — | EOD skip. Next pin 3/29 at 150mcg. |

### Other
| Compound | Dose | Status |
|----------|------|--------|
| Accutane | 80mg | ✅ **Resumed today — first dose since 3/21 gap** |
| Tadalafil | 5-10mg | ☐ |
| Minoxidil | topical | ☐ |

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## (5) Workout

**Lower (Legs) + Sauna** @ DMV Iron

Session 3 this week: L (Tue) → U (Thu) → L (Sat). Legs hit twice this week — priority muscle group.

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## (6) Bloating Prevention Tripwire Check

| Trigger | Status |
|---------|--------|
| Protein <150g | ✅ No (235.7g) |
| Potassium <2,500mg | ✅ No (4,385mg) |
| HRV drop >10% | — (No Oura data) |
| Bed supps missed | ❌ **Yes — 3rd consecutive miss** |
| Na swing >1,500mg | ✅ No (2,607→1,826 = down) |
| Sleep <6h | — (No Oura data) |
| Deep sleep <12% | — (No Oura data) |

**1 of 7 triggered (bed supps).** Down from 4 triggers on Thursday/Friday. Protein, sodium, and potassium all corrected. Bed supps remain the lone persistent failure.

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## (8) Compound Status

| Compound | Status | Notes |
|----------|--------|-------|
| Test C | 300mg/wk MWF, Day 16 | Next pin Mon 3/30 — dose 9 |
| HCG | 250 IU MWF | Next pin Mon 3/30 — dose 7 |
| BPC-157 | ❌ **DONE** | Vial finished/expired 3/28. Need new vial to resume. |
| GHK-Cu | M/W/F | Next pin Mon 3/30 |
| MT2 | EOD loading, Day 6 | Skip today. Next pin Sun 3/29 at 150mcg. |
| Accutane | **80mg/day RESUMED** | First dose today after 3/21-3/28 gap. Take with fattiest meal. |
| Finasteride | ❌ Declined | Hairline photo STILL not taken. |
| Adex | On hand, PRN | No symptoms |
| Tadalafil | 5-10mg during MT2 loading | |
| PT-141 | PAUSED during MT2 | (0.25mg microdose taken 3/27 — protocol deviation) |

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## (9) Fridge Status

- Ground beef containers (85/15+spinach+tallow+onion+bone broth) **×2 remaining**
- Frozen shrimp ~1 lb (365 Wild-Caught Key West Pink)
- Cajun shrimp alfredo ~25% left (high fat/Na — eat sparingly)
- Coconut water (on hand)
- POM pomegranate juice (on hand)
- Oats + honey + maple × 2
- Orgain (on hand — causes gas)
- Cleveland Kitchen kimchi dressing
- HCG vial (reconstituted 3/12, use within 60d)
- MT2 vial (reconstituted 3/23, refrigerate)

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## (10) Notes

- **Protein 235.7g — best day this week.** Beef container (133.5P) was the workhorse. Eggs + egg whites (54.75P) in the morning set the foundation.
- **Sodium 1,826mg — first day under 2,500 cap in 5+ days.** Skipping salt in the beef prep, no sauces at home, and choosing lower-sodium at Mama Chang all contributed.
- **Potassium 4,385mg (93%) — best day this week.** POM juice (1,100K) + beef container (2,484K) + restaurant meal (485K) + apple (195K). Nearly hit the 4,700 target.
- **Fat 130.1g — still over but driven by the beef container** (80.25F from 85/15 beef + tallow). The Mama Chang meal added 34F. For future preps, 93/7 lean beef would cut container fat from 79F to ~20F.
- **Carbs 490g — massively over** from cumulative rice (250g + 350g + 2 restaurant cups), honey (52C), and POM juice (78C). Tomorrow: less rice, skip honey.
- **Accutane 80mg resumed** after 7-day gap (3/21-3/28). First full-dose day. Taken with beef container (~80g fat = maximal absorption).
- **Legs + sauna completed** — 3rd training session this week (L-U-L). Legs hit 2× which is the minimum. Good week for training despite everything else.
- **BPC-157 officially done.** Vial expired today. No more doses until new vial ordered.
- **Bed supps missed 3rd consecutive night.** This is the single most persistent compliance failure across all tracked behaviors. The data shows clear sleep quality improvement when taken (deep 17-21% vs 13% without, efficiency 90-94% vs 88%).
- **Memory self-enhancement completed** — 10 slots updated this conversation. All stale BPC-157 refs removed, bloodwork updated, fridge rewritten, Accutane corrected to 80mg.

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## (11) Week Summary (Mar 24-28)

| Metric | 3/24 | 3/25 | 3/26 | 3/27 | 3/28 | Avg |
|--------|------|------|------|------|------|-----|
| Protein | 225g ✅ | 171g ❌ | 249g ✅ | 141g ❌ | 236g ✅ | 204.4g |
| Fat | 120g ❌ | 108g ❌ | 126g ❌ | 180g ❌ | 130g ❌ | 132.8g |
| Sodium | 3,606 ❌ | 3,646 ❌ | 5,405 ❌ | 2,607 ❌ | 1,826 ✅ | 3,418 |
| Potassium | 3,469 | 3,846 | 2,223 | 2,366 | 4,385 | 3,258 |
| Calories | 3,373 | 2,849 | 3,786 | 3,719 | 3,967 | 3,539 |
| HRV | 63 | 60 | — | 62 | — | 61.7 |
| Bedtime | 1:50am | 2:24am | — | 2:33am | — | ~2:16am |
| Bed supps | ✅ | ✅ | ❌ | ❌ | ❌ | 40% |
| Training | ✅ Legs | ❌ | ✅ Upper | ❌ | ✅ Legs+Sauna | 3 sessions |

### Week Highlights
- **Protein avg 204.4g** — close to 210 target. 3 of 5 days hit it.
- **Fat avg 132.8g** — 1.77× target. Every single day over 75g. 85/15 beef, wagyu, duck fat fries, tallow, butter, shepherd's pie, alfredo sauce.
- **Sodium avg 3,418mg** — 1.37× cap. Improved dramatically from 5,405 peak to 1,826 by end of week.
- **Training: 3 sessions (L-U-L)** — not the 6-day split but legs hit 2× which is the priority.
- **Bed supps: 40% compliance** — 2 of 5 nights. The 2 nights taken showed measurably better sleep quality.
- **Bedtime avg ~2:16 AM** — worst bedtime compliance of any tracked week. HRV stuck at 60-62.
- **Bloodwork results:** AST 35 (best ever), HDL 69 (all-time high). Accutane cleared and resumed.
- **BPC-157 finished.** Need new vial.
- **Memory system cleaned** — 10 slots updated via /self-enhance.

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## (12) Tomorrow's Plan (Sunday 3/29)

1. **MT2 150mcg** (EOD — pin day)
2. **Bed supps — please**
3. **Lean protein day** — shrimp + egg whites, minimal fat
4. **Weekly analysis due** — send all trackers
5. **Bedtime before midnight**

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*Tracker v36 — Exported March 28, 2026 (FINAL)*