# Daily Tracker — Saturday 1/18/26 ## Body Composition (RENPHO AM) | Metric | Value | Δ from Baseline (1/1) | |--------|-------|----------------------| | Weight | 165.8 lb | +2.4 lb | | Body Fat | 12.0% | +0.2% | | FFM | 146.0 lb | +1.8 lb | | Muscle | 138.6 lb | +1.6 lb ✅ | **Baseline (1/1/26):** 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle **Target:** 170-175 lb @ 10-12% BF --- ## Sleep (Oura) | Metric | Value | Target | Status | |--------|-------|--------|--------| | Total | 7h 51m | 7-8h | ✅ | | Efficiency | 92% | >85% | ✅ | | Deep | 15% (1h 11m) | >15% | ✅ | | REM | 27% (2h 6m) | >20% | ✅ | | RHR | 44 bpm | <50 | ✅ | | HRV | 60 ms | — | — | | Breathing | Optimal | — | ✅ | | Bed→Wake | 1:43am→10:14am | <12am | ⚠️ Late | --- ## Nutrition | Meal | Cal | P | C | F | Na (mg) | |------|-----|---|---|---|---------| | AM Drinks (ACV + Collagen + Snake) | 232 | 37.2g | 23g | 0.3g | ~600 | | M1 Smoothie (v17) | 615 | 15.6g | 119.3g | 13.7g | ~150 | | M2 Bone Broth (2 cups) | 90 | 18g | 0g | 0g | ~480 | | Costco Cheese Pizza (1 slice) | 710 | 41g | 78g | 27g | ~1,780 | | Pepsi Real Sugar (8oz) | 100 | 0g | 27g | 0g | ~30 | | Garlic Bread (2 sticks) | 320 | 8g | 50g | 12g | ~700 | | Meatball Sliders (2) | 335 | 17g | 27g | 19g | ~800 | | Crab-Crusted Salmon w/ lemon butter & spinach | 550 | 45g | 8g | 38g | ~800 | | **TOTAL** | **2,952** | **182.2g** | **332.3g** | **110g** | **~5,340** | | **Target (v17)** | 3,002 | 213.6g | 302.3g | 120g | <2,500 | | **Variance** | -50 | -31.4g | +30g | -10g | +2,840 | | **Status** | ⚠️ | ⚠️ | ⚠️ | ✅ | ❌ | ### Nutrition Notes - **Cheat day** — Italian restaurant dinner - Sodium ~2x daily limit (213% of target) - Protein 31g under (85% of target) - Carbs 30g over (110% of target) - Calories slightly under despite cheat foods --- ## Cycle Status - **Week:** 2 of 8 (Day 10) - **Start Date:** January 9, 2026 - **Stack:** - Enclomiphene 12.5mg (AM) - AC-262 10mg (AM) - Retatrutide 0.5mg/week (SubQ) - GHK-Cu 1mg/day (SubQ) - **Dropped:** MK-677 12.5mg — discontinued 1/18/26 (facial water retention) - **Next Bloodwork:** Early March (Week 8) --- ## Daily Notes - Cheat day with Italian restaurant dinner - Sodium massively over — expect 2-4 lb water retention tomorrow AM - Fruit reboot planned tonight for potassium flush - MK-677 officially dropped today; monitoring deep sleep going forward - Late bedtime (1:43am) — need to shift earlier before school resumes --- ## Targets Reference | Metric | Target | |--------|--------| | Calories | 3,002 | | Protein | 213.6g | | Carbs | 302.3g | | Fat | 120g | | Sodium | <2,500mg | | Potassium | >7,400mg | | Sleep | 7-8h, >85% eff, >15% deep, >20% REM | | Bedtime | <12am (school weeks) | --- *Exported: 2026-01-18* *Meal Plan Version: v17*
← all trackers
Saturday