✓ Creatine10g/day, supply ongoing✓ Berberine1,000mg/day (500mg AM + PM), runs out ~Mar 16, reorder by Mar 12✓ Mag Glycinatedose TBD✓ Vit D3 + K2dose TBD✓ Citrus Bergamot1,200mg/day (600mg AM + PM), 2 bottles/120 servings, runs out ~Jun 25, reorder by Jun 20⚠ CoQ10Out of stock — needs reorder
📋 Upcoming
🩸 Bloodwork Window
March 9–16, 2026
Testosterone, lipids, CBC, metabolic panel
🔄 Deload Week
March 16–22, 2026
Reduce volume 40-50%, maintain intensity
🏋️ Training5-Day Split
SplitUpper / Lower Rotation
Frequency5 days/week
GymWorkout Anytime, Hendersonville
💡 Ideas Board14 Ideas
Weekly Rate of Change (% BW) — Single most important number for coaches. Green/yellow/red zones per phase. Builds on existing Apple Health weight data.
Contest Prep Countdown & Projections — "Am I on pace?" at a glance. Projected stage weight vs. target, required weekly loss rate. Two config values + existing weight trend.
FFMI Tracker — Fat-free mass index over time. Natural ceiling ~25, shows where you stand competitively. One formula on existing data.
Cardio & Step Tracking Panel — Daily steps + cardio sessions + weekly totals. NEAT tracking during bulk, cardio ramp during prep. Apple Health already sends this.MacroFactor ref
Compound Lift e1RM Trends — Convert best lifts to estimated 1RM trend lines via Epley/Brzycki. Track strength retention during prep (<10% loss = winning). Needs historical MF data parsing.
Bloodwork Dashboard — Enhanced-athlete reference ranges (not standard lab). Sparkline trends per marker, flag concerning trajectories. TRT Plus · just1cycle
Subjective Wellbeing Log — Daily 30-sec Telegram check-in: energy, mood, hunger, libido, joint pain, digestion. Early warning for crashed E2, overreaching. RP ref
Body Measurements + Spider Chart — Tape measurements (neck, chest, arms, waist, quads) as radar chart + trend lines. Every prep coach requires these.
Progress Photo Timeline — Upload + side-by-side comparison between any two dates. #1 tool coaches use for visual assessment.
Per-Muscle-Group Volume Heatmap — Weekly sets per muscle, colored by MEV/MRV proximity. RP Hypertrophy's core insight. RP Hypertrophy
Weekly Coach Check-In Generator — One-click PDF: weight trend, photos, measurements, training summary, recovery score, flags. Makes you the ideal coaching client.