# Tracker — Thursday, February 19, 2026 ----- ## (1) AM Body Comp (RENPHO) |Metric|Value|Δ from Baseline| |---|---|---| |Weight|170.6 lb|+7.2| |Body Fat %|12.6%|+0.8| |FFM|149.0 lb|+4.8| |Muscle Mass|141.6 lb|+4.6| *Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle* ----- ## (2) Sleep (Oura) |Metric|Value|Target|Status| |---|---|---|---| |Sleep Score|72 (Good)|—|✅| |Total Sleep|7h 22m|7-8h|✅| |Efficiency|89%|>85%|✅| |Deep|17% (1h 16m)|>15%|✅| |REM|19% (1h 23m)|>20%|⚠️| |RHR|50 bpm|<50|⚠️| |HRV|58 ms|—|—| |Bedtime|~1:25 AM|<12am|❌| ----- ## (3) Food Log (v31) |Meal|Item|Cal|P|C|F|Na|K| |---|---|---|---|---|---|---|---| |Meal 1|Smoothie (banana+strawberry+coconut water)|213|4.2g|51g|1.4g|254mg|1,307mg| |Meal 2|90/10 Ground Beef 5oz cooked|327|33.5g|0g|20.5g|127mg|450mg| |—|White Rice 300g cooked|390|8.1g|84.5g|0.8g|3mg|105mg| |—|Onion 1/4 cup diced|16|0.4g|3.7g|0g|2mg|58mg| |—|Sriracha 4 tsp|20|0g|4g|0g|400mg|0mg| |Meal 3|Wild Salmon 6oz cooked|350|39g|0g|20g|75mg|534mg| |—|White Rice 335g cooked|436|9g|94g|1g|3mg|117mg| |—|Olive Oil 1 tbsp|120|0g|0g|14g|0mg|0mg| |—|Egg Whites 10 tbsp|79|16.3g|1.1g|0.3g|253mg|225mg| |—|Mama O's Kimchili 5 tbsp|0|0g|0g|0g|325mg|0mg| |Snack|TLJ Strawberry Roll Cake 1 slice|250|5g|45g|6g|~100mg|~30mg| |—|TLJ Decaf Tiramisu 20oz|~350|~8g|~45g|~15g|~200mg|~0mg| |Extra|Oats 1c + 2 banana + honey + maple (half, no AB)|409|8.3g|93g|3.2g|~6mg|~567mg| |—|Turkish chocolate marshmallow cookie (1)|~140|~2g|~20g|~6g|~50mg|~0mg| |**TOTAL**| |**3,100**|**133.8g**|**441.3g**|**88.2g**|**1,798mg**|**3,393mg**| ----- ## (4) Targets (v31) — TRAINING |Metric|Actual|Target|Status| |---|---|---|---| |Calories|3,100|3,800|❌| |Protein|133.8g|220g|❌| |Carbs|441.3g|500g|⚠️| |Fat|88.2g|98g|✅| |Sodium|1,798mg|<2,500mg|✅| |Potassium|3,393mg|>4,700mg|❌| |Hydration|—|≥3L| | ----- ## (5) Workout |Type|Muscles Hit| |---|---| |Upper Push + Rear Delts|Chest, Front Delts, Rear Delts, Triceps| ----- ## (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 improved vs yesterday: 72 vs 68, deep 17% ✅, HRV 58 vs 53. Still late bedtime (3rd night past 1 AM). - Weight –1.4 lb overnight (172.0 → 170.6). Yesterday's liquid fast catching up. - Day 1 post-retatrutide pin — no GI symptoms. Appetite suppression may be starting (couldn't finish oats, didn't want beef). - Push session at DMV Iron: chest, front delts, rear delts, triceps. - Protein severely under at 133.8g (0.78 g/lb) — second consecutive low protein day. Priority tomorrow: front-load protein early. - Out of eggs. Need grocery run for eggs + chicken. ----- ----- # APPENDIX: Enhancement Protocol ----- ## (A1) Cycle Status — Phase 3 **Week 6 of 8** — Day 42 |Compound|Dose|Taken| |---|---|---| |Ostarine|5mg AM|✅| |Enclomiphene|12.5mg AM|✅| |GHK-Cu|2mg SubQ|— *(M/W/F only)*| |Retatrutide|2mg SubQ|— *(Wed only — pin 1/5 done 2/18)*| *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* ----- ## (A2) Enhancement Notes - Day 1 post-retatrutide. No GI symptoms. Possible early appetite suppression — couldn't finish oats, skipped planned beef. - Two consecutive low protein days (223g Wed, 134g Thu). Must correct Friday.
← all trackers
Thursday