# Tracker — Saturday, January 25, 2026 --- ## (1) AM Body Comp (RENPHO) | Metric | Value | Δ from Baseline | |--------|-------|-----------------| | Weight | 164.0 lb | +0.6 | | Body Fat % | 11.8% | — | | FFM | 144.6 lb | +0.4 | | Muscle Mass | 137.4 lb | +0.4 | *Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle* --- ## (2) Sleep (Oura) | Hrs | Eff% | Deep% | REM% | RHR | HRV | Bed→Wake | |-----|------|-------|------|-----|-----|----------| | — | — | — | — | — | — | — | *Targets: 7-8h, >85% eff, >15% deep, >20% REM, RHR <50* --- ## (3) Food Log | Meal | Item | Cal | P | C | F | Na | K | |------|------|-----|---|---|---|----|---| | AM Drinks | Collagen + ACV + Beet | 232 | 37.2 | 23 | 0.3 | 50 | 270 | | M1 | Shakshuka (2 fried eggs, 3 sausage links, ½ plate sauce, 2 pita, 2 blueberry pancakes, 1 tbsp honey) | 886 | 40.1 | 82 | 46 | 1,400 | 700 | | M1b | Oats + AB + Honey | 318 | 10.3 | 46.8 | 11.7 | 5 | 303 | | Extra 1 | Chicken/Quinoa/Spinach | 640 | 48 | 47 | 32 | 150 | 944 | | Snack | Los Calientes (4 tsp) | 0 | 0 | 2 | 0 | 140 | 20 | | Snack | Talenti Gelato (1.5 srv) | 450 | 9 | 54 | 22.5 | 113 | 423 | | Snack | Pineapple Juice (8oz) | 130 | 0 | 31 | 0 | 10 | 170 | | M4 | 3 eggs, 9 tbsp whites, 1 tbsp olive oil, 2 avocados | 1,044 | 41.3 | 38.8 | 87.4 | 389 | 2,367 | | Condiment | Sriracha (4 tsp) | 0 | 0 | 2 | 0 | 280 | 64 | | Extra 2 | Liver meal (150g liver, 2 pita, sriracha mayo, sausage, sweet potato, feta, pancake, syrup) | 1,595 | 81 | 191.5 | 58 | 2,703 | 2,723 | | **TOTAL** | | **5,295** | **267g** | **518.1g** | **257.9g** | **5,240** | **7,984** | --- ## (4) Targets | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 5,295 | 3,002 | ❌ +2,293 | | Protein | 267g | 213.6g | ✅ +53 | | Carbs | 518.1g | 302.3g | ❌ +216 | | Fat | 257.9g | 120g | ❌ +138 | | Sodium | 5,240mg | <2,500mg | ❌ 2x over | | Potassium | 7,984mg | >7,000mg | ✅ | *K+:Na Ratio: 1.5:1 (Target: >2.8:1) ❌* --- ## (5) Workout | Type | Muscles Hit | |------|-------------| | Rest Day | — | **Activity:** Low steps (snowed in) --- ## (6) Cycle Status **Week 2 of 8** — Day 17 | Compound | Dose | Taken | |----------|------|-------| | Enclomiphene | 12.5mg AM | ☐ | | AC-262 | 10mg AM | ☐ | | GHK-Cu | 2mg SubQ (8 units) | ☐ | --- ## (7) Notes - 🔴 Cheat day — major surplus (+2,293 cal) on rest day with low NEAT - 🔴 Sodium 2x over limit — expect water retention, monitor skin 48-72 hrs - 🔴 K+:Na ratio inverted (1.5:1 vs target 2.8:1) - 🥛 Dairy consumed: Talenti gelato + feta cheese — acne watch - ✅ Protein crushed (+53g over target) - ✅ Potassium hit target (7,984mg) - 💧 Recovery: High water intake, strict Na <2,500mg tomorrow
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Saturday