2026-01-30

# Tracker — Thursday, January 30, 2026

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## (1) AM Body Comp (RENPHO)

| Metric | Value | Δ from Baseline |
|--------|-------|-----------------|
| Weight | 167.0 lb | +3.6 lb |
| Body Fat % | 12.1% | +0.3% |
| FFM | 146.8 lb | +2.6 lb |
| Muscle Mass | 139.4 lb | +2.4 lb |

*Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle*

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## (2) Sleep (Oura)

| Hrs | Eff% | Deep% | REM% | RHR | HRV | Bed→Wake |
|-----|------|-------|------|-----|-----|----------|
| — | — | — | — | — | — | — |

*Targets: 7-8h, >85% eff, >15% deep, >20% REM, RHR <50*

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## (3) Food Log

| Meal | Item | Cal | P | C | F | Na | K |
|------|------|-----|---|---|---|----|---|
| AM Drinks | ACV/collagen/creatine/beet | 232 | 37.2 | 23 | 0.3 | 20 | 270 |
| M1 | Oats + honey + AB 1tbsp | 318 | 10.3 | 46.8 | 11.7 | 8 | 303 |
| M4 (partial) | Eggs 3 + whites 9tbsp | 285 | 33.3 | 4 | 14.3 | 443 | 427 |
| Extra | Sriracha 4 tsp | 20 | 0 | 4 | 0 | 320 | 0 |
| M2 | Hot Lola's fried chicken 224g | 605 | 49 | 22 | 38 | 1,230 | ~400 |
| M2 | Olive oil 2 tbsp | 240 | 0 | 0 | 27 | 0 | 0 |
| M3 | Extra Meal 1 (chicken/quinoa/spinach) | 640 | 48 | 47 | 32 | 167 | 944 |
| Extra | Primal honey mustard 4 tbsp | 220 | 0 | 6 | 22 | 360 | 0 |
| Extra | Knudsen pineapple juice 16oz | 260 | 0 | 62 | 0 | 20 | 640 |
| Extra | Extra Meal 4 (beef pasta) x2 | 1,432 | 114 | 166 | 36 | 1,232 | 3,160 |
| Extra | Olive oil 4 tbsp total | 480 | 0 | 0 | 54 | 0 | 0 |
| Extra | FON Venison 8oz cooked total | 450 | 72 | 0 | 18 | 150 | 630 |
| Extra | Blood oranges (2 medium) | 140 | 2 | 34 | 0 | 0 | 440 |
| **TOTAL** | | **5,082** | **365.8** | **414.8** | **226.3** | **3,950** | **~7,214** |

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## (4) Targets

| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 5,082 | 3,002 | ❌ +2,080 |
| Protein | 365.8g | 213.6g | ✅ +152.2g |
| Carbs | 414.8g | 302.3g | ❌ +112.5g |
| Fat | 226.3g | 120g | ❌ +106.3g |
| Sodium | 3,950mg | <2,500mg | ❌ +1,450mg |
| Potassium | ~7,214mg | >7,000mg | ✅ +214mg |

*Status: ✅ = on target, ⚠️ = within 10%, ❌ = off target*

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## (5) Workout

| Type | Muscles Hit |
|------|-------------|
| Cardio + Arms | Biceps |

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## (6) Supplements

| Timing | Supplement | Taken |
|--------|------------|-------|
| AM | Collagen 40g | ✓ |
| AM | Beet Powder 5g | ✓ |
| AM | Creatine 5g | ✓ |
| AM | Fish Oil | ✓ |
| AM | D3 4000IU | ✓ |
| Dinner | Zinc 25-30mg | ✓ |
| Dinner | Melatonin 0.5mg | ✓ |
| Bed | Mag Glycinate 240mg | ✓ |

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## (7) Cycle Status

**Week 3 of 8** — Day 22

| Compound | Dose | Taken |
|----------|------|-------|
| Enclomiphene | 25mg AM | ✓ |
| AC-262 | 20mg AM | ✓ |
| GHK-Cu | 1mg SubQ | ✓ |
| MK-677 | 25mg PM | ✓ |

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## (8) Notes

- **Massive surplus day:** +2,080 cal over target
- Protein crushed at 366g (171% of target)
- Sodium significantly over (3,950mg) — expect water retention/bloating tomorrow
- Fat nearly doubled target (226g vs 120g)
- K+ just hit target despite high-Na day
- **GHK-Cu deviation:** Past week was 2mg daily; today 1mg, then off until Monday (returning to 3x/wk protocol)
- **MK-677:** One-off 25mg dose (not permanent addition)
- Tomorrow: low-cal, low-sodium, lean to offset