# Tracker — Monday, February 23, 2026 ----- ## (1) AM Body Comp (RENPHO) |Metric |Value |Δ from Baseline| |-----------|--------|---------------| |Weight |166.4 lb|+3.0 | |Body Fat % |12.1% |+0.3% | |FFM |146.4 lb|+2.2 | |Muscle Mass|138.8 lb|+1.8 | *Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle* ⚠️ –3.2 lb overnight (169.6→166.4). Water/glycogen flush from high-Na weekend + Reta + Ramadan dry fast. ----- ## (2) Sleep (Oura) — Combined (Night + Nap) |Metric |Value |Target|Status| |-----------|----------------|------|------| |Sleep Score|91 (78 + 13 nap)|— |Optimal| |Total Sleep|9h 33m |7-8h |✅ (over)| |Efficiency |94% |>85% |✅ | |Deep |27% |>15% |✅ | |REM |20% |>20% |✅ | |RHR |58 |<50 |❌ | |HRV |43 ms |— |Improving| |Bedtime |12:18am |<12am |❌ | |Sleep Debt |1h 40m |— |Low | *Night: 12:18am–7:40am (6h 57m, score 78)* *Nap: 2:47pm–5:39pm (2h 36m, score +13)* ----- ## (3) Food Log (v32) |Meal|Item|Cal|P|C|F|Na|K| |---|---|---|---|---|---|---|---| |Meal 1|Smoothie (banana+strawberry+coconut water)|213|4.2g|51.0g|1.4g|254mg|1,307mg| |—|Espresso (1 shot)|3|0.1g|0.5g|0g|4mg|34mg| |Meal 2|Salmon mac & cheese (2 cups)|800|40g|70g|39g|1,000mg|300mg| |—|Brazil nuts (3)|99|2.1g|1.2g|10g|0mg|99mg| |Meal 3|Chicken leg/thigh (5oz)|280|30g|0g|17g|200mg|250mg| |—|Basmati rice (1.5 cups cooked)|300|6g|65g|1g|5mg|50mg| |—|Vegetable stew (carrots, peas, green beans)|80|2g|12g|3g|300mg|250mg| |—|Side salad (lettuce + tomato)|15|1g|3g|0g|10mg|100mg| |—|Honey (2 tsp)|43|0g|11.5g|0g|1mg|9mg| |Meal 4|Chicken breast (12oz cooked)|560|103g|0g|12g|194mg|870mg| |—|Olive oil (1 tbsp)|120|0g|0g|14g|0mg|0mg| |—|Seasoning|0|0g|0g|0g|400mg|0mg| |—|Salmon mac & cheese (3 cups)|1,200|60g|105g|58.5g|1,500mg|450mg| |**TOTAL**||**3,713**|**248.4g**|**319.2g**|**156.9g**|**3,868mg**|**3,719mg**| ----- ## (4) Targets (v32) — REST |Metric |Actual |Target |Status| |---------|---------|--------|------| |Calories |3,713 |2,750 |❌ (+963)| |Protein |248.4g |220g |✅ | |Carbs |319.2g |280g |⚠️ (+39.2g)| |Fat |156.9g |83g |❌ (+73.9g)| |Sodium |3,868mg |<2,500mg|❌ (+1,368mg)| |Potassium|3,719mg |>4,700mg|❌ | |Hydration|— |≥3L |— | ----- ## (5) Workout |Type|Muscles Hit| |---|-----------| |Rest|— | *Ramadan dry fast — no workout today. Hard session planned tomorrow.* *Split: L-U-L-U-L-U-R. Priority: 1.Legs 2.LowChest 3.CenterChest 4.Lats 5.CenterBack 6.RearDelt 7.LowTri* ----- ## (6) Supplements (v29) |Timing|Supplement |Taken| |------|--------------------|-----| |AM |Collagen 20g |❌ (fasting)| |AM |Beet Powder 5g |❌ (fasting)| |AM |Fish Oil 3g |❌ (fasting)| |AM |D3 4,000IU |❌ (fasting)| |AM |NAC 600mg |❌ (fasting)| |Dinner|Zinc Picolinate 30mg|✅ | |Dinner|NAC 600mg |✅ | |Dinner|Melatonin 0.5mg |❌ (skipped)| |Bed |Mag Glycinate 200mg |✅ | |Bed |Glycine 3g |✅ | ----- ## (7) Medication |Medication |Dose |Taken| |-----------------------|--------------|-----| |Accutane (isotretinoin)|40mg w/ Meal 2|❌ (fasting — day 2 missed, resume tomorrow)| ----- ## (8) Notes - Ramadan dry fast (no water, no food) until 5:56 PM — broke with smoothie + espresso at iftar - Weight dropped 3.2 lb overnight — water/glycogen flush from high-Na weekend + Reta + dry fast - Nap (2h 36m) crushed sleep debt: 4h 10m → 1h 40m (Low). Sleep score 91 Optimal - RHR trending down (65→58), HRV trending up (32→43) — recovering from Reta - Protein ✅ (248.4g) — front-loaded for tomorrow's hard session - Fat over (+73.9g) and sodium over (+1,368mg) — 3 consecutive days over on Na (mac & cheese) - AM supps skipped due to fast. Osta + Enclo skipped — resume tomorrow AM, no double dose - Accutane day 2 missed — resume 40mg tomorrow w/ Meal 2 - GHK-Cu pin completed ✅ (abdomen) - Tomorrow: back on standard meal plan, no mac & cheese, hard training session ----- ----- ## (A1) Cycle Status — Phase 1 **Week 7 of 8** — Day 46 |Compound |Dose |Taken | |------------|--------------|------------------------------| |Ostarine |5mg AM |❌ (fasting — resume tomorrow) | |Enclomiphene|12.5mg AM |❌ (fasting — resume tomorrow) | |GHK-Cu |2mg SubQ |✅ (pinned tonight) | |Retatrutide |1mg SubQ |— *(next pin: Sat Feb 28, pin 2/7)*| *Cardarine DROPPED 2/16 (PPARδ antagonizes Accutane)* *Cycle start: Jan 9 | End: Mar 6 | PCT: Enclo 12.5mg 14d* *Retatrutide start: Feb 18 | End: Apr 1 | Next pin: Feb 28 (1mg, pin 2/7)* ----- ## (A2) Enhancement Notes - Day 6 post first Reta pin (2mg Wed 2/18) — appetite recovering - One missed day of Osta + Enclo is negligible at Day 46. Half-lives maintain blood levels - RHR/HRV stabilizing — good sign for Reta cardiovascular tolerance - GHK-Cu pinned tonight ✅ (abdomen, rotate clock position) - Ramadan fasting: take Accutane with iftar meal on fasting days going forward - 3 consecutive days sodium over target — return to standard meal plan tomorrow
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