# Tracker — Sunday, February 1, 2026 --- ## (1) AM Body Comp (RENPHO) | Metric | Value | Δ from Baseline | |--------|-------|-----------------| | Weight | 167.0 lb | +3.6 | | Body Fat % | 12.1% | +0.3% | | FFM | 146.6 lb | +2.4 | | Muscle Mass | 139.4 lb | +2.4 | *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 | ACV + lemon + cranberry + collagen 40g + creatine 5g + beet 5g | 232 | 37.2 | 23 | 0.3 | 20 | 270 | | Espresso | 1 shot | 3 | 0.2 | 0 | 0.1 | 2 | 34 | | M1 | Smoothie + oats + AB 1tbsp + banana | 720 | 16.9 | 146.3 | 14.1 | 264 | 2,146 | | M2 | Bison Greens Pasta (1 portion) | 940 | 56.8 | 85.4 | 41.9 | 194 | 1,325 | | M3 | Tilapia + goji + carrots + spinach + 2 Brazil nuts + PK HM (4tbsp) | 583 | 40.9 | 36.3 | 32.0 | 807 | 796 | | Pre-Gym | Coconut water 8oz + 1 scoop pre-workout | 56 | 1.7 | 10.9 | 0.5 | 262 | 600 | | Post-WO | Olive oil 1tbsp + egg whites 15tbsp + 2 kiwis | 328 | 27.0 | 20.2 | 14.3 | 375 | 805 | | Extra | Olive oil 2tbsp + egg whites 12tbsp | 386 | 21.6 | 1.2 | 28.6 | 300 | 432 | | **TOTAL** | | **3,248** | **202.3** | **323.3** | **131.8** | **2,224** | **6,408** | --- ## (4) Final Targets | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 3,248 | 3,002 | +8.2% ⚠️ | | Protein | 202.3g | 213.6g | 95% ✅ | | Carbs | 323.3g | 302.3g | +7% ✅ | | Fat | 131.8g | 120g | +10% ✅ | | Sodium | 2,224mg | <2,500mg | ✅ | | Potassium | 6,408mg | >7,000mg | 92% ✅ | --- ## (5) Workout | Type | Muscles Hit | |------|-------------| | Calisthenics | Chest (pushups), Back/Lats (pull-ups) | --- ## (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 | ☐ | --- ## (7) Cycle Status **Week 4 of 8** — Day 24 | Compound | Dose | Taken | |----------|------|-------| | Enclomiphene | 25mg AM | ☑ | | AC-262 | 20mg AM | ☑ | | Cardarine | 10mg AM | ☑ | | GHK-Cu | 2mg SubQ | ☐ *(M/W/F only — not today)* | ⚠️ **Last day of AC-262 + Enclo 25mg.** Tomorrow starts: **Osta 5mg / Enclo 12.5mg / Card 10mg** ⚠️ Bloodwork pending Feb 9 (insurance approval needed) --- ## (8) Notes - +3.6 lb total gain, +2.4 lb muscle from baseline — lean gain ratio looking solid - FFM up 2.4 lb vs only +1.2 lb fat mass → gaining ~67% lean - 3 lbs from low end of 170-175 target range - Sunday = no GHK-Cu (M/W/F protocol) - Adderall XR 2.5mg taken today - Pre-workout + sildenafil taken before gym - Calisthenics day — pushups + pull-ups hits chest + back (priority #1 lats) - Ostarine 5mg + Enclo 12.5mg starts tomorrow (replacing AC-262 20mg + Enclo 25mg) - Calories +8.2% over — way better than Week 3's +40% average - Na at 2,224mg — first compliant day in weeks ✅ - K at 92% — banana + coconut water rescued it - Best compliance day of the cycle
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Sunday