# Tracker — Tuesday, January 7, 2026 --- ## AM Stats | Metric | Value | Δ from Jan 6 | |---|---|---| | Weight | 164.2 lb | -0.6 | | Body Fat | 11.8% | -0.1% | | FFM | 144.8 lb | -0.2 | | Muscle | 137.6 lb | -0.2 | | BMR | 1788 kcal | -4 | | Visceral | 5 | ↓1 | | Met Age | 23 | — | --- ## Sleep | Metric | Value | Target | Status | |---|---|---|---| | Duration | 7h 31m | 7-8h | ✅ | | Efficiency | 92% | >85% | ✅ | | Deep | 1h 27m (19%) | >15% | ✅ | | REM | 2h 3m (27%) | >20% | ✅ | | RHR | 47 bpm | <50 | ✅ | | HRV | 58 ms | — | — | | Debt | 10m | low | ✅ | | Bed→Wake | 12:25→8:38 | <12am | ⚠️ | --- ## Food | Meal | Item | Cal | P | C | F | K+ | Na | |---|---|---|---|---|---|---|---| | Drinks | ACV Juice | 50 | 0 | 12 | 0 | 85 | 5 | | Drinks | Collagen Water | 90 | 19 | 3 | 0 | 50 | 50 | | M1a | Fruit Bowl | 329 | 4 | 85 | 1.25 | 782 | ~5 | | M1b | Oats+eggs+eggwhites+honey+almondbutr | 611 | 40.5 | 53 | 27 | 619 | ~350 | | Shake | Legion Whey (1 scoop) | 110 | 22 | 3 | 1 | 106 | 270 | | — | Sushi Bake 599g (w/ cc+mayo) | 1,078 | 36 | 120 | 54 | ~150 | ~2,400 | | M2 | Cod 8oz + sweet potato 600g | 778 | 64 | 126 | 2 | 1,579 | ~180 | | — | Banana (1 large) | 121 | 1.5 | 31 | 0.5 | 422 | ~1 | | — | Pickle Buffalo sauce 2tbsp | 50 | 0 | 1 | 4 | 0 | 620 | | — | Brazil nuts (2) | 66 | 1.5 | 1 | 7 | 93 | ~1 | | — | Almond butter 1tbsp | 98 | 3.5 | 3 | 9 | 120 | ~1 | | — | Tart cherry juice 8oz | 140 | 0 | 35 | 0 | 570 | 30 | | — | Kiwi (2) | 90 | 2 | 22 | 0.5 | 430 | ~2 | | **Total** | | **3,611** | **194** | **495** | **106.25** | **5,006** | **~3,915** | ### vs Targets (3,350/180P/418C/105F) | Macro | Final | Target | Status | |---|---|---|---| | Calories | 3,611 | 3,350 | +261 | | Protein | 194g | 180g | ✅ +14 | | Carbs | 495g | 418g | +77g | | Fat | 106.25g | 105g | ✅ | | K+ | 5,006mg | 5,000mg | ✅ | | Na | ~3,915mg | <2,500mg | ⚠️ +57% OVER | --- ## Workout | Session | Focus | |---|---| | AM | Lower (quad focused) | | PM | Light shoulders | ### PRs | Exercise | PR | |---|---| | Squat | 270 x 2 🆕 | | PL Squat Press | 540 x 3 | | Leg Ext | 300 x 8 🆕 | | RDL | 225 x 3 | | Standing Ham Curl | 100 x 6 🆕 | | Standing Calf Raise | 310 x 6 🆕 | | KB Swing | 70 x 15 | + Incline walk --- ## Supplements | Timing | Supplement | Dose | Status | |---|---|---|---| | AM (with M1) | Enclomiphene | 12.5mg | ⬜ | | AM (with M1) | AC-262 | 10mg | ⬜ | | AM (with M1) | Fish Oil | 1 softgel | ⬜ | | AM (with M1) | Vitamin D3 | 1 softgel | ⬜ | | AM (in collagen water) | Creatine | 5g | ✅ | | PRE-WO | Sildenafil | as needed | ⬜ | | 15-20 min before M4 | SLIN | 4 caps | ✅ | | DINNER (with M4) | Zinc | 1 cap | ⬜ | | DINNER (with M4) | Melatonin | 0.5mg | ⬜ | | BED (no food) | MK-677 | 12.5mg | ⬜ | | BED (no food) | Magnesium Glycinate | 400mg | ⬜ | --- ## Notes - 4 PRs today (Squat, Leg Ext, Ham Curl, Calf Raise) - Two-a-day: Lower AM + Light Shoulders PM - Whey tolerance test—monitor skin 48-72h - Sodium way over (~57%)—drink 4L+ water, skip snake juice, keep tomorrow <1,500mg Na - K+ target hit with tart cherry juice + kiwis - Carbs over from sushi bake + tart cherry—extra glycogen for recovery
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Tuesday