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Saturday

2026-04-11

Cycle Day 30 · Cut Day 10 · v37
# DAILY TRACKER — Saturday, April 11, 2026 | Cycle Day 30 | Cut Day 10 | Cardio Day

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## (1) Body Comp (RENPHO)

|Metric     |Value    |Baseline (1/1)|Δ from Baseline|Δ Previous (4/10)|
|-----------|---------|--------------|---------------|-----------------|
|Weight     |174.0 lb |163.4 lb      |+10.6          |+1.2             |
|Body Fat % |12.9%    |11.8%         |+1.1%          |+0.1%            |
|FFM        |151.4 lb |144.2 lb      |+7.2           |+0.8             |
|Muscle Mass|143.8 lb |137.0 lb      |+6.8           |+0.8             |

*Rebounded from back-to-back surplus days (3,210 + 3,399 cal). True weight still ~170-171. Water/glycogen.*

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## (2) Sleep (Oura) — ❌ No data

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## (3) Food Log

|# |Item                                                |Cal  |P     |C      |F      |Na    |K     |
|--|----------------------------------------------------|-----|------|-------|-------|------|------|
|1 |Raspberry latte 16oz                                |280  |10    |38     |10     |170   |350   |
|2 |Oats prepped 1.5 servings (AB+honey+manuka+cinnamon)|644  |15.6  |108.8  |18.75  |3     |0     |
|3 |TJ Green Juice (full bottle, 32oz)                  |360  |2     |84     |0      |80    |1,000 |
|4 |TJ Egg whites 15 tbsp + 150g rice                   |320  |28.6  |42.9   |0.3    |375   |0     |
|5 |Cucumber salad ½ batch (no salt, 2tbsp honey)        |95   |1.5   |17.6   |2.25   |4     |300   |
|6 |Shabu shabu ribeye 200g + 150g rice + ¼tsp salt + ½tsp sesame oil|715|39.6|42.9|42.25|710|379|
|7 |TJ Egg whites 15 tbsp + 2 handfuls spinach + 3tsp mustard|148|27.2|2.8|0.5|590|335|
|8 |Orgain 2 scoops + 12oz almond milk                  |195  |21    |15     |7.25   |675   |100   |
|9 |Coconut water 8oz                                   |30   |0     |8      |0      |60    |470   |
|**TOTAL**|                                              |**2,787**|**145.5**|**360**|**81.3**|**2,667**|**2,934**|

*Note: Orgain consumed despite gas — only plant protein available. Full TJ egg white container used across two meals.*

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## (4) Targets (v37 Aggressive Cut — revised sodium)

|Metric    |Actual    |Target       |Status                              |
|----------|----------|-------------|------------------------------------|
|Calories  |2,787     |2,400        |❌ 387 over                         |
|Protein   |145.5g    |200g         |❌ 54.5g short                      |
|Carbs     |360g      |276g         |❌ 84g over                         |
|Fat       |81.3g     |55g          |❌ 26.3g over                       |
|Sodium    |2,667mg   |3,000-3,500  |✅ Under                            |
|Potassium |2,934mg   |>4,700mg     |❌ 1,766mg short                    |
|Na:K ratio|0.91:1    |≤0.75:1      |❌ Missed                           |

*Protein worst since Day 7 (114g). Sodium lowest of the entire cut (2,667mg). Fat driven by shabu shabu ribeye (42.25F from meat+oil). Carbs over from oats prep (108.8C) + green juice (84C) + two rice servings (85.8C).*

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## (5) Workout

|Type  |Muscles Hit|
|------|-----------|
|Cardio|1 mile run |

*3rd cardio session of the cut. Cardio-only recovery day after 5 training sessions this week.*

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## (6) Supplements & Compounds

All ✅ (default) EXCEPT: **Bed supps ❌ missed.** Rest day — no pins. Accutane ✅. Tadalafil ✅. Minoxidil ✅. AM stack ✅.

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## (7) Bloat Tripwires

|Trigger                           |Status                            |
|----------------------------------|----------------------------------|
|Protein <150g                     |⚠️ **YES (145.5g)**              |
|Potassium <2,500mg                |✅ 2,934mg (above floor)          |
|HRV drop >10%                     |❌ No data                        |
|Bed supps missed                  |⚠️ **YES**                       |
|Na swing >1,500mg day-over-day    |✅ (2,667 vs 2,695 = -28)         |
|Sleep <6h                         |❌ No data                        |
|Deep sleep <12%                   |❌ No data                        |

**Status: 2/7 triggered. 3 unmeasurable (no Oura).**

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## (8) Fridge Status

- Cream pasta ×2 (LAST 85/15 — DO NOT REBUY)
- Salmon ×2 packs
- Shabu shabu ribeye (partially used, frozen — FATTY, limit on cut)
- Half burger + fries (leftover from 4/10)
- Cucumber salad ½ batch prepped
- Coconut water (always stocked)
- Dave's Killer Bread
- Kimchi, Frank's, TJ Coconut Creamer, TJ Almond Milk
- Wagyu tallow — **DO NOT USE**
- Olive oil, frozen blueberries, Bayou Blend
- **OUT OF: egg whites, oats prepped, Orgain, green juice, quinoa**
- **NEED: egg whites (Kirkland), 96/4 ground meat, cooking spray**

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## (9) Flags

|Priority|Flag            |Detail                                              |
|--------|----------------|-----------------------------------------------------|
|🔴      |Bed supps       |Missed again. HRV data missing but trend was 85→55.  |
|🔴      |Protein         |145.5g — 2nd worst day of cut. No lean protein left.  |
|🔴      |Grocery         |Out of egg whites + Orgain. Costco run needed.        |
|🟡      |Left shoulder   |Monitor — appeared during flies 4/10.                 |
|🟡      |Potassium       |2,934mg — missed 4,700 target. Drink more coconut water tomorrow.|

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## (10) Key Milestones

- **Sodium 2,667mg** — lowest of entire cut
- **Na:K ratio hit on 4 of last 6 days** (Days 4, 6, 7, 9)
- **3rd cardio session** — most cardio in a single week this cut
- **5 training sessions this week** — best training week of the cut

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## (11) Notes

- **Protein is the #1 failure driver today.** No lean sources at home (out of egg whites, Orgain, chicken breast). Shabu shabu ribeye gave 36P but at a cost of 40F. Tomorrow's priority: cook salmon (34P/11F per 6oz) and get to Costco for Kirkland egg whites.
- **Shabu shabu ribeye confirmed fatty:** 200g = 500c/36P/40F. Per gram, protein-to-fat ratio is nearly 1:1. Use sparingly on the cut or pair with zero-fat sides only.
- **Cucumber salad prepped** — remaining ½ batch in fridge (60c/1.5P/2.25F/4Na/300K). Good potassium side dish.
- **TJ egg whites used up** — smaller carton (16oz/10 servings). Kirkland (180 tbsp) lasts 3-4× longer. Get Kirkland tomorrow.
- **Bed supps missed again.** HRV was declining 5 consecutive nights before Oura data went dark. The miss compounds an already-bad recovery trend.
- **Left shoulder** — pain appeared during chest flies 4/10. No pressing today (cardio only). Monitor tomorrow.
- **Tomorrow (4/12):** Rest day in split. Cook salmon. Costco run. Bed supps tonight. Retatrutide 1mg pin Monday 4/13 (20 units).

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## CUT DAY 1-10 TREND

|Metric |D1     |D2     |D3     |D4     |D5     |D6     |D7     |D8     |D9     |D10    |Trend                     |
|-------|-------|-------|-------|-------|-------|-------|-------|-------|-------|-------|--------------------------|
|Cal    |3,234  |3,120  |2,970  |2,959  |2,686  |2,305  |2,008  |3,210  |3,399  |2,787  |⚠️ Variable               |
|Protein|174    |233    |193    |190    |164    |176    |114    |175    |179    |146    |❌ 2nd worst              |
|Fat    |112.6  |131.4  |68.6   |56.6   |76.1   |89.7   |63.7   |104.3  |161.9  |81.3   |⚠️ Better than D8-9       |
|Na     |4,119  |3,531  |3,996  |3,022  |2,560  |2,955  |2,539  |2,854  |2,695  |2,667  |✅ Lowest ever             |
|K      |2,607  |3,222  |3,441  |4,835  |3,284  |4,087  |4,063  |3,155  |3,656  |2,934  |⚠️ Low                    |
|Na:K   |1.58   |1.10   |1.16   |0.63   |0.78   |0.72   |0.62   |0.90   |0.74   |0.91   |❌ Regressed               |
|Weight |174.4  |174.0  |172.8  |173.0  |—      |171.8  |170.6  |170.2  |172.8  |174.0  |⚠️ Rebounded              |

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*Tracker exported: Saturday, April 11, 2026 | Cycle Day 30 | Cut Day 10*
*Next: Sunday, April 12 — Cut Day 11, rest day. Cook salmon. Costco run. Bed supps. Weekly analysis due (Apr 6-12).*