# TRACKER — Mon 1/5 --- ## BODY COMP (AM) | Metric | Value | vs Jan 4 | |----------|-----------|----------| | Weight | 161.4 lb | -1.0 lb | | Body Fat | 11.5% | -0.2% | | FFM | 142.8 lb | -0.8 lb | | Muscle | 135.6 lb | -0.8 lb | | BMR | 1768 kcal | -8 | | Met Age | 23 | — | --- ## SLEEP | Metric | Value | Target | Status | |------------|-----------------|--------|----------| | Hours | 6h 15m | 7-8h | ⚠️ | | Efficiency | 93% | >85% | ✅ | | Deep | 1h 10m (19%) | >15% | ✅ | | REM | 1h 24m (22%) | >20% | ✅ | | RHR | 47 bpm | <50 | ✅ | | HRV | 55 ms | — | — | | Debt | 0m | — | ✅ | | Window | 1:30am → 8:11am | — | ⚠️ Late | --- ## FOOD | Meal | Item | Cal | P | C | F | Na | |-----------|-------------------------------------------|-----------|---------|---------|--------|-----------| | — | ½ tbsp olive oil | 60 | 0 | 0 | 7 | 0 | | — | 2 eggs | 140 | 12 | 1 | 10 | 140 | | — | Lakewood Cranberry Blend (8oz) | 120 | 0 | 29 | 0 | 20 | | — | California roll (8 pcs) | 260 | 9 | 38 | 7 | 540 | | — | Decaf white mocha latte (lg, almond milk) | 350 | 6 | 52 | 13 | 200 | | — | Red snapper pita w/ chipotle | 455 | 42 | 40 | 13 | 630 | | — | Ginger ale (12oz can) | 130 | 0 | 34 | 0 | 40 | | — | Collagen drink | 90 | 19 | 0 | 0 | 0 | | — | ACV drink | 50 | 0 | 12 | 0 | 5 | | — | M6 beef crockpot + veggies | 540 | 70 | 21 | 18 | 450 | | — | Hot sauce (2 tsp) | 0 | 0 | 0 | 0 | 220 | | — | ½ M1 (oats+banana+blueberries+honey) | 318 | 6 | 70 | 3 | 5 | | — | Baked cod (6 oz) | 140 | 30 | 0 | 1 | 70 | | — | Rice (213g) | 275 | 6 | 60 | 1 | 2 | | — | Hot sauce (2 tsp) | 0 | 0 | 0 | 0 | 220 | | **Total** | | **2,928** | **200** | **357** | **73** | **2,542** | --- ## vs TARGETS | Macro | Current | Target | Remaining | Status | |----------|-----------|-------------|---------------|--------| | Calories | 2,928 | 3,300-3,500 | ~372-572 | ⚠️ | | Protein | 200g | 200-210g | 0-10g | ✅ | | Carbs | 357g | 380-420g | ~23-63g | ⚠️ | | Fat | 73g | 75-85g | ~2-12g | ✅ | | Sodium | 2,542mg | <2,300mg | Over 242mg | ❌ | --- ## WORKOUT — Quad Day @ DMV Iron | Exercise | Weight x Reps | |--------------|--------------------------------| | PLSquatPress | 540x3 | | LegExt | 300x3 | | Additional quad work (not tracked) | | --- ## NOTES - Travel day to VA - First MK-677 + Slin cycle (started today) - Grocery run complete (partial — 8 items for tomorrow) - New PRs: LegExt 300x3
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Monday