2026-01-03 — Tyler's tracker

# TRACKER — Friday, Jan 3, 2026 (St. Thomas)

## Morning Stats
- **Weight:** 165 lbs
- **Body Fat:** 11.9% (Athletic)
- **Muscle Mass:** 138 lbs (High)
- **BMR:** 1793 kcal
- **Metabolic Age:** 23

## Nutrition

| Meal | Food | Cal | P | C | F | Na |
|------|------|-----|---|---|---|-----|
| 1 | 0.4 lbs mahi mahi | 165 | 37g | 0g | 0.7g | 160mg |
| 1 | 2 tbsp olive oil | 238 | 0g | 0g | 28g | 0mg |
| 1 | 1 tsp hot sauce | 0 | 0g | 0g | 0g | 200mg |
| 2 | 4 eggs | 288 | 24g | 2g | 20g | 280mg |
| 2 | ½ lb spinach | 52 | 6.6g | 8g | 0.9g | 180mg |
| 3 | 12 oz almond milk + 1 scoop whey | 165 | 25.5g | 7.5g | 4.75g | 355mg |
| 4 | 1 banana | 105 | 1g | 27g | 0g | 1mg |
| 5 | Natalie's Carrot Ginger Turmeric Juice (12oz) | 160 | 2g | 34g | 2g | 160mg |
| 6 | 283g blackberries | 122 | 4g | 27g | 1.4g | 3mg |
| 7 | IL Cioppino Napoletano | 500 | 60g | 25g | 12g | 900mg |
| 7 | Fried calamari (handful) | 100 | 6g | 6g | 6g | 200mg |
| 7 | Side salad (handful) | 50 | 2g | 6g | 2g | 100mg |
| 7 | San Pellegrino (¾ bottle) | 0 | 0g | 0g | 0g | 15mg |
| 8 | 0.4 lbs mahi mahi | 165 | 37g | 0g | 0.7g | 160mg |
| 8 | 1 tbsp olive oil | 119 | 0g | 0g | 14g | 0mg |
| 8 | 1 banana | 105 | 1g | 27g | 0g | 1mg |
| 9 | Sweet potato (~375g) | 320 | 7g | 75g | 0g | 100mg |
| 9 | 2 tbsp honey | 128 | 0g | 34g | 0g | 2mg |
| **TOTAL** | | **2,782** | **213.1g** | **278.5g** | **92.5g** | **2,817mg** |

## Targets

| Macro | Total | Target | Status |
|-------|-------|--------|--------|
| Calories | 2,782 | 2,800-3,200 | ~18 under ✅ |
| Protein | 213.1g | 180-200g | ✅ Exceeded |
| Carbs | 278.5g | 250-320g | ✅ Hit |
| Fat | 92.5g | 80-100g | ✅ Hit |
| Sodium | 2,817mg | <2,300mg | ⚠️ ~517mg over |
| Potassium | ~5,652mg | >4,700mg | ✅ Exceeded |

## Workout

| Exercise | Reps |
|----------|------|
| Muscle ups | 20 |
| Pull-ups | 20 |
| Hanging leg raises | 40 |

## Notes
- Sodium over from IL Cioppino dinner, potassium solid to offset
- Originally planned rest due to boxing soreness (Thursday), got calisthenics in anyway
- All major macros hit except sodium