# TRACKER — Tuesday, Dec 31, 2025 (St. Thomas) ## Summary | Macro | Value | Target | Status | |---|---|---|---| | Calories | 3,454 | 2,800-3,200 | ⚠️ 254 over | | Protein | 218g | 180-200g | ⚠️ 18g over | | Carbs | 263g | 250-320g | ✅ | | Fat | 139g | 80-100g | ❌ 39g over | --- ## Food Log | Item | Cal | P | C | F | |---|---|---|---|---| | 2 kiwis | 84 | 2g | 20g | 1g | | 3 egg muffins w/ veggies | 210 | 18g | 3g | 14g | | 1 orange | 62 | 1g | 15g | 0g | | 2 short rib tacos (flour) | 630 | 30g | 46g | 34g | | 2 cups Diet Coke | 0 | 0g | 0g | 0g | | 2 cups peach kefir | 280 | 20g | 36g | 4g | | 4 eggs + 1 tbsp olive oil + ½ lb spinach | 460 | 30.5g | 5g | 35g | | 6 mussels w/ cream sauce | 250 | 12g | 5g | 18g | | Seafood Medley | 904 | 77g | 74g | 28g | | 2 vodka sprites | 340 | 0g | 32g | 0g | | 2 kiwis | 84 | 2g | 20g | 1g | | Protein shake (BF whey + 8oz almond milk) | 150 | 25g | 7g | 3.5g | | **TOTAL** | **3,454** | **217.5g** | **263g** | **138.5g** | --- ## Seafood Medley Breakdown (Sugarcane Grille) | Component | Amount | Cal | P | |---|---|---|---| | Mussels (5 green-lipped) | ~2 oz meat | 96 | 13g | | Shrimp (~7 large) | ~4 oz | 132 | 28g | | Swordfish chunks | ~3 oz | 123 | 19g | | Squid pieces | ~1.5 oz | 39 | 7.5g | | Linguine | ~9 oz cooked | 279 | 9g | | White wine cream sauce | ~5 fl oz | 235 | 0g | --- ## Workout - **Chest + Biceps** ✅ (2nd chest session this week) --- ## Body Composition (RENPHO) | Metric | Value | Change | |---|---|---| | Weight | 164.6 lbs | +1.8 lbs | | FFM | +1.2 lbs | Glycogen replenishment | --- ## Notes - **NYE celebration** — calories over target due to vodka sprites - **Fat over target** — cream sauces (3x) + short rib tacos - **Dairy exposure** — cream sauce (3x total) — monitor skin 48-72hrs - **Caffeine** — limited to AM only ✅ - **Carbs finally in range** — drinks + extra kiwis helped --- ## Targets Reference (St. Thomas Maintenance) - Calories: 2,800-3,200 - Protein: 180-200g - Carbs: 250-320g - Fat: 80-100g
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Tuesday