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Friday

2026-04-03

Cycle Day 22 · Cut Day 2 · v37
# DAILY TRACKER — Friday, April 3, 2026 | Cycle Day 22 | Cut Day 2 | Pin Day

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## (1) Body Comp (RENPHO)

| Metric | Value | Baseline (1/1) | Δ from Baseline | Δ Previous (4/2) |
|--------|-------|----------------|-----------------|-------------------|
| Weight | 174.0 lb | 163.4 lb | +10.6 | -0.4 |
| Body Fat % | 12.9% | 11.8% | +1.1% | -0.1% |
| FFM | 151.4 lb | 144.2 lb | +7.2 | -0.4 |
| Muscle Mass | 144.0 lb | 137.0 lb | +7.0 | -0.2 |

*Weight dropping — 174.4→174.0 over 24h. Sodium flushing in progress.*

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## (2) Sleep (Oura)

*No data — ring not worn. 2nd consecutive night without data.*

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## (3) Food Log

| # | Item | Cal | P | C | F | Na | K |
|---|------|-----|---|---|---|----|---|
| 1 | Seasoned rice ~1.5c + chicken drumstick (skin on) + mac & cheese piece | 730 | 28 | 92 | 28 | 1,050 | 300 |
| 2 | Banana bread matcha latte ~16oz | 350 | 6 | 52 | 14 | 180 | 200 |
| 3 | Kirkland egg whites 30 tbsp | 250 | 50 | 0 | 0 | 750 | 750 |
| 4 | Frank's RedHot 1 tbsp | 0 | 0 | 0 | 0 | 420 | 0 |
| 5 | Cold brew + TJ Creamer 1 tbsp | 30 | 0 | 5 | 1 | 5 | 20 |
| 6 | Banana | 105 | 1.3 | 27 | 0.4 | 1 | 422 |
| 7 | Poppi Cherry Lime | 35 | 0 | 9 | 0 | 0 | 0 |
| 8 | Fogo market table (broccoli, spinach, tomato, beets, hummus, mozzarella, basil dressing) | 265 | 8 | 16 | 18 | 410 | 460 |
| 9 | Fogo mixed steaks ~18oz (top sirloin, bottom sirloin, ribeye, filet) | 915 | 114 | 0 | 50 | 600 | 900 |
| 10 | Fogo lamb ~2oz | 120 | 12 | 0 | 8 | 40 | 80 |
| 11 | Fogo chicken ~2oz | 70 | 12 | 0 | 2 | 45 | 70 |
| 12 | Candy mix — chocolate + sour gummies + yogurt pieces (half handful ~60g) | 250 | 2 | 38 | 10 | 30 | 20 |
| **TOTAL** | | **3,120** | **233.3** | **239** | **131.4** | **3,531** | **3,222** |

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## (4) Targets — v37 Aggressive Cut (Day 2)

| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 3,120 | 2,400 | ❌ +30% over |
| Protein | 233.3g | 200g | ✅ +33.3g — crushed |
| Carbs | 239g | 276g | ⚠️ Under (correct — skipped rice at Fogo) |
| Fat | 131.4g | 55g | ❌ 2.4× over |
| Sodium | 3,531mg | <2,000mg | ❌ 1.77× over |
| Potassium | 3,222mg | >4,700mg | ❌ 69% |

**Cut Day 1→2 Trend:**

| Metric | Day 1 (4/2) | Day 2 (4/3) | Trend |
|--------|-------------|-------------|-------|
| Calories | 3,234 | 3,120 | ✅ -114 |
| Protein | 174.2g | 233.3g | ✅ +59g |
| Fat | 112.6g | 131.4g | ❌ +18.8g |
| Sodium | 4,119mg | 3,531mg | ✅ -588mg |

*Protein and sodium improving. Calories trending down. Fat still the battle — restaurant meals (Fogo steaks + market table cheese/dressing) and drumstick skin are the drivers.*

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## (5) Workout

*No dedicated gym session today. Training this week: 3 sessions in 2 days (legs 4/1, legs+shoulders 4/2). Rest day acceptable.*

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## (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 | ✅ |
| Bed | Mag Glycinate 200mg | ✅ |
| Bed | Glycine 3g | ✅ |
| Bed | Melatonin 0.5mg | ✅ |

**Bed supps streak: 5 consecutive nights.** Longest sustained streak in weeks.

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## (7) Compounds — MWF Pin Day

| Compound | Dose | Status |
|----------|------|--------|
| Test C | 100mg IM (dose 11) | ✅ |
| HCG | 250 IU SubQ (dose 9) | ✅ |
| GHK-Cu | 2mg SubQ | ✅ |

All pinned tonight. Next pin: **Monday, April 6** (Test C D12 + HCG D10 + GHK-Cu).

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## (8) Bloating Tripwires

| Trigger | Status |
|---------|--------|
| Protein <150g | ✅ OK (233.3g) |
| Potassium <2,500mg | ✅ OK (3,222mg) |
| HRV drop >10% | — (no Oura data) |
| Bed supps missed | ✅ TAKEN (streak 5) |
| Na swing >1,500mg | ✅ OK (4,119→3,531 = down) |
| Sleep <6h | — (no data) |
| Deep <12% | — (no data) |

**0/7 triggered (of measurable).** Sodium trending down for 3rd consecutive day.

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## (9) Flags

| | Flag |
|---|------|
| 🟢 | Protein 233.3g — best day of the cut |
| 🟢 | Bed supps streak 5 — longest in weeks |
| 🟢 | All compounds pinned (Test C D11 + HCG D9 + GHK-Cu) |
| 🟢 | Sodium trending down 3 consecutive days (5,204→4,119→3,531) |
| 🟢 | Skipped rice at Fogo — good cut discipline |
| 🟡 | No Oura data — 2nd night without data. WEAR THE RING. |
| 🟡 | Potassium 69% — no coconut water today |
| 🟡 | No training today — acceptable rest day after double session yesterday |
| 🔴 | Fat 131.4g (2.4×) — Fogo ribeye (~22F), market table cheese/dressing (~25F), drumstick skin (~12F), candy (~10F) |
| 🔴 | Calories 3,120 — +30% over (two restaurant meals in one day) |

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## (10) Notes

- **Cut Day 2 — protein crushed, sodium improving, fat still over from restaurants.** Two restaurant meals in one day (lunch plate + Fogo dinner) made fat compliance impossible. On home-only food days, fat will be controllable.
- **Fogo lessons for next time:** Skip ribeye (11F/2oz vs filet 3.5F/2oz). Skip market table cheese + dressing (25F for minimal protein). Go filet-only + greens/tomato/hearts of palm. Would save ~40F.
- **Grocery run tomorrow (Saturday) is CRITICAL.** Buy: 96/4 or 99/1 ground meat, chicken breast, cooking spray. Meal prep Sunday = first fully clean cut week starts Monday.
- **Coconut water missed today** — potassium at 69%. Make it non-negotiable tomorrow.
- **Oura Ring — WEAR IT TONIGHT.** 2 nights without data. HRV tracking is blind right now. Bed supps streak is at 5 but you can't see the HRV response without the ring.
- **Week 13 training so far:** 3 sessions (5K+legs Tue, legs+shoulders Wed). Need 3 more sessions + LISS to hit the 6-day split. Train Sat-Sun-Mon.
- **Candy at night is a cut leak.** 250 empty calories with 10F and zero protein. On the cut, every calorie needs to earn its place with protein or training fuel.

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## (11) Fridge Status

- Kirkland egg whites: ~120 tbsp remaining
- Coconut water: on hand
- Walnuts: on hand (¼ cup max)
- Oats + honey + maple: ×2
- Orgain: on hand
- Chocolate cake: remaining (not cut food)
- Frank's RedHot: on hand (cap 1 tbsp/meal)
- Wagyu tallow: on hand (DO NOT USE)
- HCG vial: reconstituted 3/12 (expires ~5/12)
- **NEED: 96/4 or 99/1 ground meat, chicken breast, cooking spray**

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## (12) Compound Status

| Compound | Status | Notes |
|----------|--------|-------|
| Test C | 300mg/wk MWF, Day 22 | D11 done tonight. Next Mon 4/6. |
| HCG | 250 IU MWF | D9 done tonight. Next Mon 4/6. |
| GHK-Cu | 2mg M/W/F | Done tonight. Next Mon 4/6. |
| Accutane | 80mg/day ✅ | Consider 40mg BID split on cut. |
| Adex | On hand, PRN | No symptoms. |
| Tadalafil | 5-10mg EOD | Active. |

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*Cut Day 2 — protein hit, sodium trending down, fat needs home-cooked days to fix. Grocery run + meal prep this weekend. Wear the Oura ring.*