# Tracker — Thursday, February 5, 2026 --- ## (1) AM Body Comp (RENPHO) | Metric | Value | Δ from Baseline | |--------|-------|-----------------| | Weight | 168.4 lb | +5.0 | | Body Fat % | 12.3% | +0.5% | | FFM | 147.8 lb | +3.6 | | Muscle Mass | 140.2 lb | +3.2 | *Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle* --- ## (2) Food Log | Meal | Item | Cal | P | C | F | Na | K | |------|------|-----|---|---|---|----|---| | Meal 1 | Smoothie (no banana) + 15tbsp egg whites + 3tsp sriracha + oats 1.5c + 1tbsp manuka honey + 2tbsp almond butter + 3tbsp olive oil | 1,397 | 55.5 | 149.2 | 70.0 | 946 | 2,039 | | Extra | Wild salmon 4.7oz + 2 shots espresso | 280 | 30.7 | 1 | 15.7 | 61 | 546 | | Extra 2 | Salmon 5oz + 15tbsp egg whites + 1tbsp olive oil + 2tsp Los Calientes | 529 | 56.9 | 1.7 | 31.1 | 520 | 783 | | Extra 3 | Maple syrup 2tbsp + banana | 215 | 1.3 | 54 | 0.4 | 6 | 512 | | Cheat | Pasta + parm + cream + mushrooms + spinach + olive oil + hot sauce (3/4) | 2,440 | 80.1 | 269 | 113.9 | 918 | 1,512 | | Pre-WO | 2 scoops pump formula + sildenafil | 0 | 0 | 0 | 0 | 0 | — | | **TOTAL** | | **4,861** | **224.5** | **474.9** | **231.1** | **2,451** | **5,392** | --- ## (3) Targets (v26) | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 4,861 | 3,900 | ❌ | | Protein | 224.5g | 215-220g | ⚠️ | | Carbs | 474.9g | 535-545g | ⚠️ | | Fat | 231.1g | 108-115g | ❌ | | Sodium | 2,451mg | <2,500mg | ⚠️ | | Potassium | 5,392mg | >4,700mg | ✅ | --- ## (4) Workout | Type | Muscles Hit | |------|-------------| | Upper (partial) | Chest, Arms, Abs | **PRs:** | Exercise | Weight × Reps | |----------|---------------| | Smith Incline Press | 180 × 2 ⬆️ | --- ## (5) Supplements (v26) | Timing | Supplement | Taken | |--------|------------|-------| | AM | Collagen 20g | ✅ | | AM | Beet Powder 5g | ✅ | | AM | Fish Oil 3g | ✅ | | AM | D3 4,000IU | ✅ | | AM | NAC 600mg | ✅ | | Dinner | Zinc Picolinate 30mg | ✅ | | Dinner | NAC 600mg | ✅ | | Dinner | Melatonin 0.5mg | ☐ | | Bed | Mag Glycinate 400mg | ✅ | | Bed | Glycine 3g | ☐ | --- ## (6) Medication | Medication | Dose | Taken | |------------|------|-------| | Accutane (isotretinoin) | 40mg w/ Meal 2 | ✅ | --- ## (7) Cycle Status — Phase 3 **Week 4 of 8** — Day 28 | Compound | Dose | Taken | |----------|------|-------| | Ostarine | 5mg AM | ✅ | | Enclomiphene | 12.5mg AM | ✅ | | Cardarine | 10mg AM | ✅ | | GHK-Cu | 2mg SubQ | — *(Thu — next: Fri)* | *Cycle start: Jan 9 | End: Mar 6 | Next bloods: TBD* --- ## (8) Sleep No Oura data — ring likely lost. --- ## (9) Notes - Weight up 2.0 lb from last check (166.4 → 168.4); FFM +1.4, muscle +1.0 — solid lean gain trend - 28 days into cycle, entering back half - Need to replace Oura Ring - New PR: Smith Incline 180×2 (+40 lb jump from 140×4) - Hard chest/arms/abs day after 2 rest days (perm recovery) - Cheat meal: homemade pasta with parmesan, cream, mushrooms, spinach (dairy — flagged for Accutane) - Fat way over target due to cheat meal, sodium squeaked in under limit
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Thursday