# Daily Tracker — Monday, January 13, 2026 **Week 2 | Day 1 | Upper (Chest Focus)** --- ## Body Composition (RENPHO AM) | Metric | Value | Δ from Jan 6 | Status | |--------|-------|--------------|--------| | Weight | 163.2 lbs | ↓1.6 | — | | Body Fat | 11.7% | ↓0.2% | Athletic | | FFM | 144.2 lbs | ↓0.8 | — | | Muscle Mass | 137.0 lbs | ↓0.8 | High | | BMR | 1781 kcal | ↓11 | — | | Visceral Fat | 5 | ↓1 | Excellent | | Metabolic Age | 23 | — | Excellent | --- ## Sleep (Oura) | Metric | Value | Target | Status | |--------|-------|--------|--------| | Total Sleep | 8h 0m | 7-8h | ✅ | | Efficiency | 92% | >85% | ✅ | | Deep Sleep | 1h 41m (21%) | >15% | ✅ | | REM Sleep | 2h 20m (29%) | >20% | ✅ | | RHR | 44 bpm | <50 | ✅ | | HRV | 83 ms | — | Good | | Sleep Debt | 0m | — | ✅ | | Bed→Wake | 1:48am→10:31am | <12am | ⚠️ | --- ## Nutrition ### Meals | Meal | Item | Cal | P | C | F | K+ | Na | |------|------|-----|---|---|---|-----|-----| | AM | ACV Juice + Collagen Water | 140 | 19 | 15 | 0 | 135 | ~50 | | M1a | Smoothie (2 banana, 1c blueberry, 1c pineapple, 8oz coconut water) | 459 | 5 | 119 | 1.3 | 1,730 | ~10 | | M1b | Oats ½c + honey 1tbsp + 3 eggs + 8tbsp whites + 1tbsp AB | 611 | 40.5 | 53 | 27 | 619 | ~350 | | M2 | Organs 4oz + bone broth 2c | 453 | 45.3 | 0 | 28 | 380 | ~200 | | M3 | Cod 6oz + avocado + brazil nuts + goji + carrots + arugula | 647 | 50 | 36 | 31 | 1,710 | ~100 | | M4 | Kiwi + 9tbsp whites + 2.5tbsp AB | 350 | 24.75 | 18.5 | 22.75 | 650 | ~10 | | M5 | Organs 4oz + 10 brussels + 1tbsp olive oil + white rice 306g | 972 | 39.8 | 94.5 | 42.7 | 580 | ~50 | | Sauce/Tea | BBQ 2tbsp + Banana pepper 2tsp + Hot sauce 4tsp + Fennel tea | 20 | 0 | 4 | 0 | 40 | 680 | ### Daily Totals | Macro | Total | Target | Diff | Status | |-------|-------|--------|------|--------| | Calories | 3,652 | 3,010 | +642 | ⚠️ | | Protein | 224.4g | 192g | +32.4 | ✅ | | Carbs | 340g | 325g | +15 | ✅ | | Fat | 152.75g | 117g | +35.75 | ⚠️ | | Potassium | 5,844mg | 5,000+ | +844 | ✅ | | Sodium | ~1,450mg | <2,500 | -1,050 | ✅ | ### Deviations from Meal Plan v11 - M2: No sweet potato (-315c, -74C, -665 K+) - M4: No tart cherry juice (-35c, -9C, -50 K+) - Added M5: Extra organs + brussels + olive oil + white rice (+972c) --- ## Workout — Upper (Chest Focus) | Exercise | Weight × Reps | |----------|---------------| | *(not logged)* | | **Notes:** Trained hard. Wrist-friendly session due to left ulnar wrist pain — avoided cable flyes, pec deck, heavy pressing. --- ## 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 | ⬜ | | Bed | Magnesium Glycinate 120mg | ⬜ | | Bed | MK-677 12.5mg (Day 5) | ⬜ | **MK-677 Cycle:** Day 5 of 5-on/2-off — tomorrow starts 2-day off period --- ## Notes - Weight down 1.6 lbs from Jan 6 — normal fluctuation - Sleep quality excellent: 21% deep, 29% REM, HRV 83ms - Bed timing late (1:48am) — flagged - Big surplus day (+642 cal) — fueled hard chest workout - Protein well over target (224g) — excellent for recovery - Fat high (+35g) — supports Enclo substrate needs - White rice consumed — monitor skin 48-72h - Left ulnar wrist pain — avoiding aggravating movements - Physique photos taken — updated priority areas (lateral delts up, rear delts down) --- ## Week 2 Training Log | Day | Date | Training | Notes | |-----|------|----------|-------| | Mon | 1/13 | Upper (Chest) | Wrist-friendly, hard session | | Tue | 1/14 | — | — | | Wed | 1/15 | — | — | | Thu | 1/16 | — | — | | Fri | 1/17 | — | — | | Sat | 1/18 | — | — | | Sun | 1/19 | — | — | --- *Tracker exported: Monday, January 13, 2026*
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