# Tracker – January 4, 2025 ## (1) AM Stats | Weight | BF% | FFM | Muscle | BMR | Met Age | |--------|-----|-----|--------|-----|---------| | 162.4 lbs | 11.7% | 143.6 lbs | 136.4 lbs | 1776 | 23 | ## (2) Sleep | Total | Eff | Deep | REM | RHR | Debt | Bed | Wake | |-------|-----|------|-----|-----|------|-----|------| | 7h 49m | 90% | 19% | 26% | 47 | 0m | 1:28am | 10:07am | ## (3) Nutrition | Meal | Item | Cal | P | C | F | Na | |------|------|-----|---|---|---|----| | M1 | Black coffee (1 cup) | 2 | 0 | 0 | 0 | 5 | | M1 | Olive oil (1 tbsp) | 120 | 0 | 0 | 14 | 0 | | M1 | Eggs (4 whole) | 286 | 24 | 2 | 20 | 284 | | M1 | Spinach (8 oz) | 52 | 6 | 8 | 1 | 178 | | M1 | Blackberries (283g) | 122 | 4 | 27 | 1 | 3 | | M1 | Avocado (1 whole) | 322 | 4 | 17 | 29 | 14 | | M1 | Hot sauce (1 tsp) | 5 | 0 | 1 | 0 | 200 | | M2 | Breaded fried salmon | 350 | 35 | 12 | 18 | 450 | | M2 | Avocado (full) | 160 | 2 | 8 | 15 | 7 | | M2 | Tomatoes + onions | 35 | 1 | 7 | 0 | 10 | | M2 | Ranch (2 cups) | 140 | 0 | 2 | 14 | 300 | | M3 | Mahi mahi (0.4 lb) | 155 | 34 | 0 | 1 | 160 | | M3 | Olive oil (1/2 tbsp) | 60 | 0 | 0 | 7 | 0 | | M3 | Honey (1 tbsp) | 64 | 0 | 17 | 0 | 1 | | M3 | Hot sauce (1 tsp) | 5 | 0 | 1 | 0 | 200 | | M4 | Bang bang shrimp taco (1) | 150 | 6 | 12 | 9 | 250 | | M4 | Korean wing (1) | 120 | 8 | 8 | 6 | 220 | | M4 | Bread (2 pieces) | 160 | 4 | 30 | 2 | 280 | | M4 | Sweet butter (1 tbsp) | 100 | 0 | 1 | 11 | 90 | | M4 | Crab-crusted grouper | 180 | 38 | 0 | 2 | 100 | | M4 | Crab cake crust | 120 | 8 | 6 | 7 | 300 | | M4 | Jasmine rice | 160 | 3 | 35 | 0 | 5 | | M4 | Broccolini | 35 | 3 | 6 | 0 | 30 | | M4 | Butter sauce | 150 | 0 | 2 | 15 | 200 | | **Total** | | **3,053** | **180** | **202** | **172** | **3,287** | ## (4) Workout | Exercise | Duration/Reps | |----------|---------------| | Boxing (high intensity) | 60 min | ## (5) Targets | Macro | Total | Target | Status | |-------|-------|--------|--------| | Calories | 3,053 | 2,800-3,200 | ✅ | | Protein | 180g | 180-200g | ✅ | | Carbs | 202g | — | — | | Fat | 172g | 80-100g | ⚠️ Over | | Sodium | 3,287mg | <2,300mg | ⚠️ Over | ## Notes - **K est:** ~2,500mg - Last day in St. Thomas vacation - Hit calorie and protein targets ✅ - Fat ~70g over target (vacation dining—fried salmon, ranch, butter sauce) - Sodium ~1,000mg over target (restaurant food) - Expect 2-3 lbs water retention tomorrow from sodium/carbs - Skipped dessert—good discipline - 60 min high intensity boxing burned est. 500-700 cal - Back home tomorrow—return to lean bulk protocol
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