# TRACKER — Monday 12/29 --- ## MEALS | Meal | Food | Cal | P | C | F | |------|------|-----|---|---|---| | 6am | M5 oats + honey (no banana) | ~365 | 5 | 85 | 3.5 | | Lounge | Smoked Salmon Bake | ~220 | 18 | 3 | 15 | | Lounge | Fruit Salad | ~90 | 1 | 22 | 0 | | Lounge | 2 Sunny Side Eggs + Arugula | ~200 | 13 | 2 | 15 | | Lunch | Whole Smoked Chicken + House Salad | ~950 | 143 | 12 | 45 | | Dinner | NY Strip + Olive Oil | ~640 | 50 | 0 | 48 | | Dinner | 4 Eggs + Spinach | ~290 | 25 | 3 | 20 | | Snack | 2 Kiwis | ~85 | 2 | 20 | 1 | | **Total** | | **~2,840** | **257g** | **147g** | **147.5g** | --- ## vs. Target (3,800-4,000c / 200-220P / 250-320C / 80-100F) | Macro | Current | Target | Remaining | |-------|---------|--------|-----------| | Calories | 2,840 | 3,800-4,000 | ~960-1,160 | | Protein | 257g | 200-220g | ✅ +37g over | | Carbs | 147g | 250-320g | ~103-173g | | Fat | 147.5g | 80-100g | ⚠️ +47-67g over | --- ## SUPPS | Supplement | Status | |------------|--------| | AM Stack | ✅ | | PM Stack | ⬜ | --- ## WORKOUT *Rest day / Travel day — Saint Thomas* --- ## NOTES - Protein crushed (+37g over target) - Fat ran high from olive oil + chicken skin + steak - Carbs still ~100-170g short - Location: Saint Thomas (12/29-1/5) - Research note: Saturated fat (red meat) linked to acne — limit steak to 1x/wk
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Monday