# Tracker — Wednesday, February 11, 2026 ### Day 34 | Week 5 of 8 --- ## (1) AM Body Comp (RENPHO) | Metric | Value | Δ from Baseline | |--------|-------|-----------------| | Weight | 170.6 lb | +7.2 lb | | Body Fat % | 12.5% | +0.7% | | FFM | 149.2 lb | +5.0 lb | | Muscle Mass | 141.8 lb | +4.8 lb | *Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle* --- ## (2) Sleep (Oura) | Metric | Value | Target | Status | |--------|-------|--------|--------| | Sleep Score | 84 (Good) | — | ✅ | | Total Sleep | 8h 34m | 7-8h | ✅ | | Efficiency | 91% | >85% | ✅ | | Deep | 13% (1h 5m) | >15% | ❌ | | REM | 22% (1h 53m) | >20% | ✅ | | RHR | 45 bpm | <50 | ✅ | | HRV | 86 ms | — | — | | Bedtime | 11:44 PM | <12am | ✅ | --- ## (3) Food Log | Meal | Item | Cal | P | C | F | Na | K | |------|------|-----|---|---|---|----|---| | AM Drink | ACV + lemon + collagen + beet | 107 | 18.7g | 8.4g | 0.1g | 10mg | 178mg | | Meal 1 | Smoothie (banana+blueberry+strawberry+coconut water) | 297 | 5.3g | 72.5g | 1.9g | 255mg | 1,421mg | | Extra | Espresso + 2tbsp Chobani creamer | 71 | 0.1g | 9.0g | 3.0g | 20mg | 34mg | | Extra | Starbucks Venti Iced Banana Bread Matcha | 490 | 12.0g | 57.0g | 24.0g | 225mg | 100mg | | Meal 2 | Ground beef 90/10 + red onion + half rigatoni + half Classico | 1,782 | 131.5g | 207.0g | 48.6g | 1,252mg | 3,119mg | | Extra | Olive oil (3tbsp) | 360 | 0g | 0g | 42.0g | 0mg | 0mg | | Extra | Utz chips (1 svg) | 150 | 2.0g | 15.0g | 9.0g | 300mg | 370mg | | Extra | Melinda's Green hot sauce (5tsp) | 0 | 0g | 0g | 0g | 325mg | 0mg | | Extra | Tous les Jours Roll Cake (1 slice) | 250 | 5.0g | 45.0g | 6.0g | 150mg | 50mg | | Extra | Baked chicken breast (6oz cooked) | 265 | 50.0g | 0g | 5.7g | 130mg | 450mg | | **TOTAL** | | **3,772** | **224.6g** | **413.9g** | **140.3g** | **2,667mg** | **5,722mg** | --- ## (4) Targets (v29) | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 3,772 | 3,856 | ✅ | | Protein | 224.6g | 215-220g | ✅ | | Carbs | 413.9g | 528g | ⚠️ -114g | | Fat | 140.3g | 108-115g | ❌ +25g | | Sodium | 2,667mg | <2,500mg | ❌ +167mg | | Potassium | 5,722mg | >4,700mg | ✅ | | Hydration | — | ≥3L | — | --- ## (5) Workout | Type | Muscles Hit | |------|-------------| | Rest | — | --- ## (6) Supplements (v29) | 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 200mg | ✅ | | Bed | Glycine 3g | ❌ (out of stock) | --- ## (7) Medication | Medication | Dose | Taken | |------------|------|-------| | Accutane (isotretinoin) | 40mg w/ Meal 2 | ✅ | --- ## (8) Notes - Weight +1.4 lb from yesterday (169.2 → 170.6), now above goal range (167-170) - FFM 149.2 lb matches Sunday peak, muscle 141.8 lb new high (+4.8 lb from baseline) - Deep sleep missed at 13% — high Na yesterday (3,710mg) likely contributor - HRV 86 ms — big jump from 53 yesterday. RHR 45 — new low ✅ - Bedtime on target ✅, sleep debt 0 - Accutane Day 9 - Rest day — no workout - Calories ✅ Protein ✅ K+ ✅ - Carbs short (-114g) — calories shifted to fat (olive oil 3tbsp, matcha, beef) - Fat over (+25g) — olive oil biggest contributor - Na slightly over (+167mg) — marinara + hot sauce + chips - Meal prepped ~5lb chicken breast for the week - GHK-Cu reconstituted: new 100mg vial + 2ml BAC = 50mg/ml, 4 units = 2mg - Declined testosterone booster supplement (zinc overlap, hormonal confounders during cycle, Accutane liver load) --- --- # APPENDIX: Enhancement Protocol ## (A1) Cycle Status — Phase 3 **Week 5 of 8** — Day 34 | Compound | Dose | Taken | |----------|------|-------| | Ostarine | 5mg AM | ✅ | | Enclomiphene | 12.5mg AM | ✅ | | Cardarine | 10mg AM | ✅ | | GHK-Cu | 2mg SubQ | ✅ | *Cycle start: Jan 9 | End: Mar 6 | Next bloods: TBD* ## (A2) Enhancement Notes - New vial reconstituted: 100mg + 2ml BAC = 50mg/ml, 4 units = 2mg - GHK-Cu administered (Wednesday M/W/F schedule)
← all trackers
Wednesday