2026-02-18

# Tracker — Wednesday, February 18, 2026

-----

## (1) AM Body Comp (RENPHO)

|Metric|Value|Δ from Baseline|
|---|---|---|
|Weight|172.0 lb|+8.6|
|Body Fat %|12.7%|+0.9|
|FFM|150.2 lb|+6.0|
|Muscle Mass|142.6 lb|+5.6|

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

-----

## (2) Sleep (Oura)

|Metric|Value|Target|Status|
|---|---|---|---|
|Sleep Score|68 (Fair)|—|⚠️|
|Total Sleep|6h 54m|7-8h|❌|
|Efficiency|88%|>85%|✅|
|Deep|12% (52m)|>15%|❌|
|REM|20% (1h 22m)|>20%|✅|
|RHR|54 bpm|<50|❌|
|HRV|53 ms|—|—|
|Bedtime|~1:19 AM|<12am|❌|

-----

## (3) Food Log (v31)

|Meal|Item|Cal|P|C|F|Na|K|
|---|---|---|---|---|---|---|---|
|AM Drink|ACV + Lemon + Collagen + Beet|107|18.7g|8.4g|0.1g|10mg|178mg|
|—|Alani Nu Energy (Cherry)|10|0g|3g|0g|180mg|0mg|
|Smoothie|Banana + Strawberry 1c + Coconut Water 8oz|213|4.2g|51g|1.4g|254mg|1,307mg|
|Meal 2|90/10 Ground Beef 20oz cooked|1,306|133.8g|0g|81.9g|506mg|1,800mg|
|—|White Rice 250g cooked|325|6.8g|70g|0.8g|3mg|88mg|
|—|Onion 1 medium|44|1.2g|10.3g|0.1g|4mg|161mg|
|—|Egg Whites 30 tbsp|236|48.8g|3.4g|0.8g|758mg|675mg|
|Extra|Oats 1/2c + 2 Banana + Honey + Maple|662|9.7g|159.4g|3.6g|11mg|1,134mg|
|**TOTAL**| |**2,903**|**223.2g**|**305.5g**|**88.7g**|**1,726mg**|**5,343mg**|

-----

## (4) Targets (v31) — REST

|Metric|Actual|Target|Status|
|---|---|---|---|
|Calories|2,903|2,750|✅|
|Protein|223.2g|220g|✅|
|Carbs|305.5g|280g|✅|
|Fat|88.7g|83g|⚠️|
|Sodium|1,726mg|<2,500mg|✅|
|Potassium|5,343mg|>4,700mg|✅|
|Hydration|—|≥3L| |

-----

## (5) Workout

|Type|Muscles Hit|
|---|---|
|Light Upper|Chest, Back, Shoulders, Arms|

-----

## (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|✅|

-----

## (7) Medication

|Medication|Dose|Taken|
|---|---|---|
|Accutane (isotretinoin)|40mg w/ Meal 2|✅|

-----

## (8) Notes

- Sleep: late bedtime (1:19 AM), score 68. Deep 12% under target.
- Liquid fast most of day, broke with big beef + rice + egg white meal.
- Fat slightly over rest target from 90/10 beef — no issue, aided Accutane absorption.
- Light upper session despite rest day designation.

-----

-----

# APPENDIX: Enhancement Protocol

-----

## (A1) Cycle Status — Phase 3

**Week 6 of 8** — Day 41

|Compound|Dose|Taken|
|---|---|---|
|Ostarine|5mg AM|✅|
|Enclomiphene|12.5mg AM|✅|
|GHK-Cu|2mg SubQ|✅ *(Wednesday)*|
|Retatrutide|2mg SubQ|✅ *(Wed — pin 1/5)*|

*Cardarine DROPPED 2/16 (PPARδ antagonizes Accutane)*
*Cycle start: Jan 9 | End: Mar 6 | PCT: Enclo 12.5mg 14d*
*Retatrutide start: Feb 18 | End: Mar 18 | Next pin: Feb 25*
*Recon: 10mg vial + 2ml BAC = 5mg/ml. 40 units per pin. Glute/thigh, rotate L/R.*

-----

## (A2) Enhancement Notes

- First retatrutide pin completed. 2mg SubQ glute.
- Vial reconstituted and refrigerated. 4 pins remaining.
- Monitor GI Thu-Fri. Ginger tea on standby.
- v32 meal plan + tracker template created with retatrutide integrated.