2026-03-29

# DAILY TRACKER — Sunday, March 29, 2026 | Cycle Day 17 | MT2 PAUSED | Training Day (Light)

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## (1) AM Body Comp (No RENPHO)

No weigh-in. Last reading (3/28): 170.6 lb / 12.6% BF / 149.0 FFM / 141.6 muscle.

*Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle*

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## (2) Sleep (Oura)

| Metric | Value | Target | Status |
|--------|-------|--------|--------|
| Total Sleep | 6h 50m | 7-8h | ⚠️ Short |
| Time in Bed | 7h 29m | — | — |
| Efficiency | 91% | >85% | ✅ |
| Deep | 1h 22m (20%) | >15% | ✅ |
| REM | 1h 34m (23%) | >20% | ✅ |
| Awake | 0h 39m | — | — |
| HRV | **50 ms** | — | ❌ **CRASHED — lowest since NC trip (43)** |
| RHR | 49 bpm | <50 | ✅ |
| Avg HR | 56 bpm | — | ⚠️ Elevated |
| SpO2 | 99% | — | ✅ |
| Breathing | Optimal | — | ✅ |
| Latency | 21m | — | — |
| Sleep Debt | 2h MODERATE | — | ⚠️ Up from 1h20m |
| Score | 74 (Good) | — | ✅ |
| Bedtime | ~2:24 AM | <12:00 AM | ❌ |
| Wake | ~9:52 AM | — | — |
| Timing | Pay attention | — | ⚠️ |

*HRV crashed to 50ms — 30.6% decline from week peak of 72. Trend: 72→63→60→62→50. Three consecutive nights of missed bed supps + late bedtimes + legs day + sauna + alcohol (Friday soju) + Accutane restart all compounding. Sleep architecture (deep 20%, REM 23%) is good — duration, timing, and recovery load are the problem.*

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## (3) Food Log

| Meal | Item | Cal | P | C | F | Na | K |
|------|------|-----|---|---|---|----|---|
| 1 | Banana | 105 | 1.3 | 27 | 0.4 | 1 | 422 |
| 2 | POM pomegranate juice 8oz | 160 | 0 | 39 | 0 | 5 | 550 |
| 3 | Mac & cheese + cream mushrooms (half plate) | 400 | 12 | 30 | 26 | 650 | 150 |
| 4 | Grapes (~2 cups) | 120 | 1 | 32 | 0 | 4 | 350 |
| 5 | KBBQ: Kalbi 2 small plates + Brisket 1 plate + Bulgogi 2 plates + 2 cups rice + sauces | 1,760 | 93.8 | 142.8 | 89.2 | 2,104 | 840 |
| 6 | 200g white rice + 1 tbsp grass-fed butter + 2 hardboiled eggs | 500 | 17.4 | 56.4 | 21.6 | 217 | 196 |
| 7 | POM pomegranate juice 8oz | 160 | 0 | 39 | 0 | 5 | 550 |
| **TOTAL** | | **3,205** | **125.5** | **366.2** | **137.2** | **2,986** | **3,058** |
| **TARGET** | | **3,050** | **210** | **310** | **75** | **<2,500** | **>4,700** |

### Final Nutrition Summary
| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 3,205 | 3,050 | ⚠️ +155 over |
| Protein | 125.5g | 210g | ❌ **60% — worst day this week** |
| Carbs | 366.2g | 310g | ❌ +56.2g over |
| Fat | 137.2g | 75g | ❌ 1.83× target |
| Sodium | 2,986mg | <2,500mg | ❌ Over again |
| Potassium | 3,058mg | >4,700mg | ❌ 65% |

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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 | ❌ **4th consecutive miss** |
| Glycine | 3g | ❌ |
| Melatonin | 0.5mg | ❌ |

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

### Peptides
| Compound | Dose | Status |
|----------|------|--------|
| BPC-157 | — | ❌ DONE |
| GHK-Cu | — | MWF only |
| MT2 | — | ❌ **PAUSED — new moles on face + penis** |

### Other
| Compound | Dose | Status |
|----------|------|--------|
| Accutane | 80mg | ✅ Day 2 back on |
| Tadalafil | 5-10mg | ☐ |
| Minoxidil | topical | ☐ |

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## (5) Workout

**Arms + Lateral Raises (light)** — Session 4 this week: L (Tue) → U (Thu) → L+Sauna (Sat) → Arms (Sun). Light session to keep blood flowing without taxing recovery.

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## (6) Bloating Prevention Tripwire Check

| Trigger | Status |
|---------|--------|
| Protein <150g | ❌ **Yes (125.5g)** |
| Potassium <2,500mg | ✅ No (3,058mg) |
| HRV drop >10% | ❌ **Yes — 62→50 = −19.4%** |
| Bed supps missed | ❌ **Yes — 4th consecutive miss** |
| Na swing >1,500mg | ❌ **Yes — 1,826→2,986 = +1,160mg swing** |
| Sleep <6h | ✅ No (6h50m) |
| Deep sleep <12% | ✅ No (20%) |

**5 of 7 triggered — RED ALERT.** Visible bloating reported. Same cascade pattern as NC trip. Tyler confirmed feeling "super bloated." HRV at 50 (lowest since NC trip 43). Correction protocol deployed but not fully executed — went to KBBQ instead of lean protein day.

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## (7) MT2 Status — PAUSED

**MT2 paused as of 3/29.** New moles appeared on face and penis after only 3 pins (350mcg total exposure over 5 days). Tyler is an extreme responder.

| Pin | Date | Dose | Cumulative |
|-----|------|------|------------|
| 1 | 3/23 | 100mcg (2 units) | 100mcg |
| 2 | 3/25 | 100mcg (2 units) | 200mcg |
| 3 | 3/27 | 150mcg (3 units) | 350mcg |

**Mole locations:** 5 on penis, several on face and neck. Black moles concentrated on face and genitals (highest melanocyte density areas).

**Expected timeline:** Given minimal exposure (350mcg vs typical 30,000mcg+ in case studies), moles should begin lightening within 2-4 weeks and fade significantly by 4-8 weeks. MT2 half-life ~33 hours — fully cleared by ~April 2-3.

**Action items:**
- Photo-document all new moles (baseline for tracking)
- Get derm check within 2 weeks — disclose MT2 use
- Research completed: Skin & Laser Dermatology Center, McLean VA (Dr. Bajoghli) is top pick for penile laser mole removal if needed
- Biopsy recommended before laser ablation (published cases of dysplastic nevi from MT2)
- If resume MT2 later: 100mcg max, MWF not EOD

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## (8) Compound Status

| Compound | Status | Notes |
|----------|--------|-------|
| Test C | 300mg/wk MWF, Day 17 | Next pin Mon 3/30 — dose 9 |
| HCG | 250 IU MWF | Next pin Mon 3/30 — dose 7 |
| BPC-157 | ❌ DONE | Need new vial to resume |
| GHK-Cu | M/W/F | Next pin Mon 3/30 |
| MT2 | ❌ **PAUSED** | New moles. Monitor, get derm check. |
| Accutane | 80mg/day | Day 2 back on after 3/21-3/28 gap |
| Finasteride | ❌ Declined | Hairline photo STILL not taken |
| Adex | On hand, PRN | No symptoms |

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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)
- Cajun shrimp alfredo ~25% left (high fat/Na)
- Coconut water, POM pomegranate juice
- Oats + honey + maple × 2
- Orgain (causes gas), Cleveland Kitchen kimchi dressing
- HCG vial (reconstituted 3/12, use within 60d)
- MT2 vial (reconstituted 3/23, refrigerate — PAUSED)

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## (10) Notes

- **HRV crashed to 50ms** — lowest since NC trip (43 on 3/20). The trend over 6 days: 72→63→60→62→50. This is a 30.6% decline driven by 4 consecutive bed supp misses, 2:24-2:33 AM bedtimes, alcohol (soju Friday), Accutane restart, legs + sauna yesterday, and compounding recovery debt.
- **Visible bloating confirmed.** Tyler reported feeling "super bloated" in the morning. 5 of 7 bloating tripwires firing — identical pattern to NC trip cascade.
- **Protein 125.5g — worst day this week (60% of target).** Ate 3,205 calories but only got 125.5g protein. KBBQ was fat-heavy (kalbi, brisket, bulgogi) with low protein density relative to calories.
- **MT2 PAUSED** — new moles on face (black) and penis (5 moles). Only 350mcg total exposure across 3 pins. Extreme responder. Research completed on mole removal providers (Skin & Laser Dermatology Center, McLean is #1 pick). Moles expected to fade within 4-8 weeks given minimal exposure.
- **Correction protocol deployed but not executed.** Protocol called for <1,500mg sodium, lean protein, no restaurants. Tyler went to KBBQ with mac and cheese (2,986mg Na, 137g fat, only 125g protein). The bloat won't clear until the protocol is actually followed.
- **Bed supps missed 4th consecutive night.** This is now the longest streak of misses in tracked history. The correlation between missed bed supps and HRV decline is statistically clear across this week's data.
- **Alcohol impact analysis:** Friday soju → ADH rebound peaking 48-72 hours later (Sunday) → subcutaneous water retention → impaired E2 clearance on Test C → elevated estrogen → more water retention. This compounds with everything else.
- **Memory self-enhancement completed** — 10 slots updated across 3/28-3/29.

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## (11) Week Summary (Mar 24-29)

| Metric | 3/24 | 3/25 | 3/26 | 3/27 | 3/28 | 3/29 | Avg |
|--------|------|------|------|------|------|------|-----|
| Protein | 225 ✅ | 171 ❌ | 249 ✅ | 141 ❌ | 236 ✅ | 126 ❌ | 191.3g |
| Fat | 120 ❌ | 108 ❌ | 126 ❌ | 180 ❌ | 130 ❌ | 137 ❌ | 133.5g |
| Sodium | 3,606 ❌ | 3,646 ❌ | 5,405 ❌ | 2,607 ❌ | 1,826 ✅ | 2,986 ❌ | 3,346 |
| Potassium | 3,469 | 3,846 | 2,223 | 2,366 | 4,385 | 3,058 | 3,225 |
| Calories | 3,373 | 2,849 | 3,786 | 3,719 | 3,967 | 3,205 | 3,483 |
| HRV | 63 | 60 | — | 62 | — | **50** | 58.8 |
| Bedtime | 1:50am | 2:24am | — | 2:33am | — | 2:24am | ~2:18am |
| Bed supps | ✅ | ✅ | ❌ | ❌ | ❌ | ❌ | 33% |
| Training | ✅ Legs | ❌ | ✅ Upper | ❌ | ✅ Legs+Sauna | ✅ Arms | 4 sessions |

### Week 10 Key Patterns
- **Fat over EVERY day** — avg 133.5g (1.78× target). Driven by 85/15 beef, wagyu tallow, butter, restaurant meals (KBBQ ×2, Mama Chang, Char'd burger), duck fat fries, alfredo sauce, mac & cheese.
- **Sodium over 5 of 6 days** — avg 3,346mg. Record day of 5,405mg (Cajun alfredo). Only one clean day (3/28 at 1,826mg).
- **Protein hit 3 of 6 days** — avg 191.3g (91% of target). Inconsistent: best day 249g, worst day 126g.
- **Bed supps 2 of 6 nights (33%)** — worst compliance of any tracked week. Direct correlation with HRV decline (50ms from 72ms peak).
- **Bedtime avg ~2:18 AM** — worst bedtime compliance of any tracked week. No nights under midnight.
- **Training: 4 sessions (L-U-L-Arms)** — decent volume, legs hit 2×. Best aspect of the week.
- **HRV trend: 72→63→60→62→50** — ended at lowest point since NC trip. Bloating cascade confirmed.
- **Bloodwork cleared, Accutane resumed at 80mg** — positive development for skin protocol.
- **MT2 paused due to new moles** — 350mcg total exposure caused moles on face + penis. Extreme responder.
- **BPC-157 finished** — PE protocol on hold until new vial.

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*Tracker v36 — Exported March 29, 2026 (FINAL)*