# DAILY TRACKER — Thursday, April 2, 2026 | Cycle Day 21 | Cut Day 1 (Transition) | Double Train Day ----- ## (1) Body Comp (RENPHO) |Metric |Value |Baseline (1/1)|Δ from Baseline|Δ Previous (4/1)| |-----------|--------|--------------|---------------|----------------| |Weight |174.4 lb|163.4 lb |+11.0 |+0.6 | |Body Fat % |13.0% |11.8% |+1.2% |+0.1% | |FFM |151.8 lb|144.2 lb |+7.6 |+0.4 | |Muscle Mass|144.2 lb|137.0 lb |+7.2 |+0.4 | *Sodium-inflated from prior days. True stabilized ~170-171 lb. Expect significant drop over next 3-5 days as cut + sodium reduction kicks in.* ----- ## (2) Sleep (Oura) — Score: 82 GOOD |Metric |Value |Target |Status | |-----------|------------------|--------|-----------| |Total Sleep|7h 55m |7-8h |✅ | |Time in Bed|8h 37m |— |— | |Efficiency |92% |>85% |✅ | |Deep |1h 39m (21%) |>15% |✅ | |REM |1h 55m (24%) |>20% |✅ | |Light |4h 22m (55%) |— |— | |Awake |0h 42m |— |— | |HRV |85 ms |— |✅ ↑ from 76| |RHR |46 bpm |<50 |✅ | |SpO2 |— |— |— | |Sleep Debt |0m |— |✅ | |Bed→Wake |1:41 AM → 10:18 AM|<1:00 AM|❌ | *HRV trend: 50→95→76→85. Bed supps taken 3 consecutive nights — driving the recovery.* ----- ## (3) Food Log |# |Item |Cal |P |C |F |Na |K | |---------|-----------------------------------------------------------------------------------------------------------------------|---------|---------|---------|---------|---------|---------| |1 |Wagyu beef tallow 1 tbsp |115 |0 |0 |13 |0 |0 | |2 |Kirkland egg whites 30 tbsp |250 |50 |0 |0 |750 |750 | |3 |Frank's RedHot 2 tbsp |0 |0 |0 |0 |840 |0 | |4 |Espresso + TJ Creamer 1 tbsp |30 |0 |5 |1 |5 |20 | |5 |White rice 353g cooked |459 |9.5 |99.5 |1.1 |4 |124 | |6 |Cream pasta container 1/3 (LAST EVER — rigatoni+cream+salmon+shrimp+bayou+parm+OO) |1,193 |58 |122.7 |52.3 |800 |840 | |7 |Protein bar (dark chocolate, 40g) |140 |17 |14 |2.5 |90 |188 | |8 |Smoothie (half — ½ banana+½c blueberry+½c strawberry+6oz coconut water) |147 |1.7 |37.3 |0.7 |30 |235 | |9 |Rus Uz restaurant (family style 1/5 portions): vareniki, goluptsi, manti ×2, pierogi, beef stroganoff, plov, honey cake|900 |38 |98 |42 |1,600 |450 | |**TOTAL**| |**3,234**|**174.2**|**376.5**|**112.6**|**4,119**|**2,607**| ----- ## (4) Targets — v37 Aggressive Cut (Day 1 — Transition) |Metric |Actual |Target |Status | |---------|-------|--------|------------| |Calories |3,234 |2,400 |❌ +35% over | |Protein |174.2g |200g |❌ -25.8g | |Carbs |376.5g |276g |❌ +36% over | |Fat |112.6g |55g |❌ 2.05× over| |Sodium |4,119mg|<2,000mg|❌ 2.06× over| |Potassium|2,607mg|>4,700mg|❌ 55% | *Note: v37 targets established yesterday (4/1). Today was a transition day — last cream pasta container + restaurant made compliance impossible. Both legacy items are now permanently gone.* ----- ## (5) Workout — Double Session **Session 1 (Daytime):** Lower — Hamstrings & Glutes Focus @ DMV Iron ✅ **Session 2 (Evening):** Shoulders + Sauna @ DMV Iron ✅ *Week 13 sessions: 3 in 2 days (5K+legs 4/1, legs 4/2, shoulders 4/2). Strong training volume despite transition day nutrition.* ----- ## (6) Supplements & Meds |Timing|Item |Status| |------|----------------------------------------|------| |AM |Fish Oil 2.5-3g EPA+DHA |✅ | |AM |D3 4000IU |✅ | |AM |NAC 600mg ×2 |✅ | |AM |Pine Bark 300mg |✅ | |AM |Zinc Picolinate 30mg |✅ | |Daily |Accutane 80mg (w/ cream pasta — 52g fat)|✅ | |Bed |Mag Glycinate 200mg |✅ | |Bed |Glycine 3g |✅ | |Bed |Melatonin 0.5mg |✅ | **Bed supps streak: 4 consecutive nights** (3/31, 4/1 partial [no mela], 4/1 night [all 3], 4/2 [all 3]). ----- ## (7) Compounds — Rest Day (no pins today) |Compound|Status |Notes | |--------|-----------------|-------------------| |Test C |D10 completed 4/1|Next: Fri 4/3 (D11)| |HCG |D8 completed 4/1 |Next: Fri 4/3 (D9) | |GHK-Cu |Completed 4/1 |Next: Fri 4/3 | ----- ## (8) Bloating Tripwires |Trigger |Status | |------------------|-------------------------------| |Protein <150g |✅ OK (174.2g — above threshold)| |Potassium <2,500mg|⚠️ BORDERLINE (2,607mg) | |HRV drop >10% |✅ OK (85ms, up from 76) | |Bed supps missed |✅ TAKEN (streak 4) | |Na swing >1,500mg |✅ OK (5,204→4,119 = improving) | |Sleep <6h |✅ OK (7h 55m) | |Deep <12% |✅ OK (21%) | **0/7 triggered.** Sodium trending down. Potassium borderline but above threshold. ----- ## (9) Flags | |Flag | |-|--------------------------------------------------------------------------------| |🟢|HRV 85ms — 4th strong night, bed supps proven | |🟢|Deep 21% + REM 24% — all sleep architecture targets hit | |🟢|Double session — legs (ham/glutes) + shoulders + sauna | |🟢|Bed supps streak 4 — longest sustained streak in weeks | |🟢|Cream pasta containers GONE FOREVER — no more legacy high-fat food | |🟢|Sauna post-workout — sodium flush | |🟡|Bedtime 1:41 AM — target <1:00 AM | |🟡|Protein 174.2g — 25.8g short of 200g target | |🔴|Fat 112.6g — 2.05× target (cream pasta 52F + restaurant 42F) | |🔴|Sodium 4,119mg — 2.06× target (Frank's 840 + restaurant 1,600 + cream pasta 800)| |🔴|Potassium 2,607mg — 55% of target (no coconut water today) | ----- ## (10) Notes - **CUT DAY 1 — TRANSITION DAY.** Last cream pasta container consumed. Rus Uz restaurant (family style). Both contributed to fat/sodium overshoot. These legacy items are permanently eliminated. - **Tomorrow (4/3) is the REAL clean Day 1.** Only cut-approved food: egg whites, rice, lean protein. Zero legacy containers. Zero cream sauces. - **Grocery run needed tomorrow:** 96/4 or 99/1 ground meat, chicken breast, cooking spray. Meal prep this weekend with cut-friendly containers (~515c / 61P / 2.5F / 58C per the research protocol). - **LISS:** No dedicated cardio session today (shoulders + sauna instead). LISS Week 1 Session 1 still needed — target Friday post-weights. - **BAC water research completed:** Most Amazon BAC water fails USP testing (9/11). Only Lamda Water and BioVitalis passed. Order one of these or from bacteriostaticwater.com (Hospira brand) for BPC-157 reconstitution. - **Bed supps streak at 4.** HRV trend since streak started: 50→95→76→85. Non-negotiable — this is the highest-leverage intervention. - **Coconut water tomorrow** — potassium was terrible today at 55%. Need 24oz daily minimum (1,410K). - **Kirkland egg whites confirmed:** Per label, 3 tbsp (46g) = 25c/5P/0F/75Na/75K. Per 1 tbsp = 8c/1.7P/0F/25Na/25K. Carton is 180 tbsp total (~150 remaining). ----- ## (11) Fridge Status (End of Day) - Cream pasta containers: **0 (GONE FOREVER)** ✅ - Ground beef containers: **0 (DONE)** ✅ - Kirkland egg whites: ~150 tbsp remaining - Coconut water: on hand - Walnuts: on hand (¼ cup max) - Oats + honey + maple: ×2 - Orgain: on hand (causes gas) - Kimchi dressing: on hand - Chocolate cake: remaining - Frank's RedHot: on hand (cap 1 tbsp/meal on cut) - Wagyu tallow: on hand (**DO NOT USE on cut — cooking spray only**) - HCG vial: reconstituted 3/12 (use within 60d — expires ~5/12) - MT2 vial: reconstituted 3/23 (PAUSED) - **NEED:** 96/4 or 99/1 ground meat, chicken breast, cooking spray, BAC water for BPC-157 ----- ## (12) Compound Status |Compound |Status |Notes | |-----------|---------------------------|--------------------------------------------------| |Test C |300mg/wk MWF, Day 21 (Wk 3)|D10 done. Next Fri 4/3. 5 weeks remaining. | |HCG |250 IU MWF |D8 done. Next Fri 4/3. | |GHK-Cu |2mg M/W/F |Done 4/1. Next Fri 4/3. | |BPC-157 |❌ DONE |Need BAC water + new vial to resume PE protocol. | |MT2 |❌ PAUSED |New moles. Derm check within 2 wks. | |Accutane |80mg/day ✅ |Consider 40mg BID split on cut (20g fat per dose).| |Finasteride|❌ Declined |Minoxidil + GHK-Cu. Hairline photo overdue. | |Adex |On hand, PRN |No symptoms. | |Tadalafil |5-10mg EOD |Active. | |PT-141 |Available |Can resume (was paused during MT2). | ----- ## (13) Key Milestones - **Q1 Quarterly Review generated 4/1** — 91 days analyzed. Fat 2× target for 91 consecutive days was #1 finding. - **v37 Aggressive Cut protocol established 4/1** — 2,400c / 200P / 276C / 55F flat daily. - **Cycle timeline v2 generated 4/1** — complete compound history Jan 5 → present. - **5-week cut research completed 4/1** — Pasiakos RCT confirms muscle preservation at 55% deficit on 200mg/wk Test. 300mg/wk provides even stronger protection. - **Target: 8.5-9.5% BF by cycle end (~May 8)** ----- *Tracker exported: April 2, 2026 | Cycle Day 21 | Cut Day 1 (Transition)* *Tomorrow = Clean Day 1. No legacy food. Cut protocol fully live.*
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Thursday
2026-04-02
Cycle Day 21 · Cut Day 1 · v37