# TRACKER — Fri Jan 9, 2026 --- ## Body Composition (RENPHO) | Metric | Value | Δ from Jan 6 | |--------|-------|--------------| | Weight | 165.4 lb | +0.6 lb | | Body Fat | 12.0% | +0.1% | | FFM | 145.8 lb | +0.8 lb | | Muscle Mass | 138.4 lb | +0.6 lb | | BMR | 1796 kcal | +4 | | Metabolic Age | 23 | — | | Visceral Fat | 6 | Excellent | --- ## Sleep (Oura) | Metric | Value | Target | Status | |--------|-------|--------|--------| | Total Sleep | 8h 36m | 7-8h | ✅ | | Efficiency | 92% | >85% | ✅ | | Deep | 1h 27m (17%) | >15% | ✅ | | REM | 2h 36m (30%) | >20% | ✅ | | RHR | 46 bpm | <50 | ✅ | | HRV | 64 ms avg | — | — | | Sleep Debt | 40m | Low | ✅ | | SpO2 | 99% | — | ✅ | | Latency | 16m | — | ✅ | | Restfulness | Optimal | — | ✅ | | Bed → Wake | 11:54pm → 9:13am | | | | Sleep Score | Amazing | | ✅ | --- ## Food Log | Meal | Item | Cal | P | C | F | Na | |------|------|-----|---|---|---|-----| | AM | ACV Juice + Collagen Water | 140 | 19 | 15 | 0 | 55 | | M1 | Fruit bowl + Oats/Eggs/AB | 940 | 44.5 | 138 | 28 | ~350 | | M2 | Organs 4oz + Sweet potato 350g + Broth 2c | 768 | 52.3 | 74 | 28 | ~150 | | M3 | Cod 8oz + Avocado + Brazil nuts + Goji + Carrots + Arugula + Banana | 827 | 62 | 67 | 39 | ~200 | | M4 | Tart cherry 2oz + Kiwi + Egg whites + AB 2.5tbsp | 365 | 19.75 | 27.5 | 22.75 | ~100 | | — | Hot sauce (6 tsp) | 0 | 0 | 0 | 0 | 660 | | — | Miller's sauce (2 tbsp) | 30 | 0 | 6 | 0 | 120 | | **TOTAL** | | **3,070** | **197.5** | **327.5** | **117.75** | **~1,635** | --- ## vs Targets | Macro | Actual | Target | Status | |-------|--------|--------|--------| | Calories | 3,070 | 3,040 | ✅ | | Protein | 197.5g | 197.5g | ✅ | | Carbs | 327.5g | 321.5g | ✅ | | Fat | 117.75g | 117.75g | ✅ | | Sodium | ~1,635mg | <2,500mg | ✅ | | K+ | ~5,478mg | >5,000mg | ✅ | --- ## Workout — Upper (Back Focus, Wrist-Friendly) | Exercise | Weight × Reps | |----------|---------------| | *(not logged)* | | **Note:** Wrist recovery from boxing — machine pressing only, skip barbell/DB press --- ## Supplements | Timing | Supplement | Status | |--------|------------|--------| | AM | Enclomiphene 12.5mg | ☐ | | AM | AC-262 10mg | ☐ | | AM | Fish Oil | ☐ | | AM | Vitamin D3 | ☐ | | AM | Creatine 5g | ☐ | | Pre-M3 | SLIN 4 caps | ☐ | | Dinner | Zinc | ☐ | | Dinner | Melatonin 0.5mg | ☐ | | Bedtime | MK-677 12.5mg | **OFF** (Day 1/2) | | Bedtime | Magnesium Glycinate 400mg | ☐ | --- ## Notes - MK-677 off-cycle: Fri–Sat (Day 1 of 2), resume Sunday - Week 1, Day 5 of lean bulk - All sleep metrics green — MK-677 deep sleep benefit showing (17%) - FFM/muscle trending up (+0.8 lb / +0.6 lb from Jan 6) - Wrist still recovering from boxing — upper day with wrist-friendly modifications - Sodium well under budget even with sauces (1,635mg vs 2,500mg limit) --- ## Sauce Reference | Sauce | Per 1 tsp | Notes | |-------|-----------|-------| | Louisiana Pure Hot Sauce | 0c / 110mg Na | Zero cal | | Miller's Banana Pepper | 5c / 1C / 20mg Na | Lower sodium option |
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