2026-01-06

# TRACKER — Tue 1/6/2026 (Day 2 MK-677/Berberine)

## Body Composition

| Metric | Value |
|--------|-------|
| Weight | 164.8 lb |
| Body Fat | 11.9% |
| FFM | 145.0 lb |
| Muscle | 137.8 lb |
| BMR | 1792 kcal |
| Met Age | 23 |
| Visceral Fat | 6 (excellent) |

## Sleep

| Metric | Value |
|--------|-------|
| Hours | 6h 47m |
| Efficiency | 91% |
| Deep | 1h 35m (23%) |
| REM | 2h 5m (31%) |
| Light | 3h 8m (46%) |
| RHR | 48 bpm |
| HRV | 51 ms |
| O2 Sat | 97% |
| Latency | 29m |
| Debt | 0m |
| Window | 1:45am → 9:13am |

⚠️ Late bedtime flagged — bed ~1:45am

## Nutrition

| Meal | Item | Cal | P | C | F |
|------|------|-----|---|---|---|
| — | ACV Juice | 50 | 0 | 12 | 0 |
| — | Collagen Water | 90 | 19 | 3 | 0 |
| — | Oats ¾c + ½ banana + ½c blueberries + 1tbsp honey | 392 | 11 | 82 | 4 |
| — | Egg whites 30tbsp (raw) | 200 | 50 | 0 | 0 |
| — | Cod 8oz cooked | 238 | 52 | 0 | 2 |
| — | Organs 5oz cooked | 519 | 41 | 0 | 39 |
| — | Kale + mushrooms 3.2oz | 25 | 3 | 4 | 0 |
| — | White rice 177g cooked | 230 | 5 | 50 | 0.5 |
| — | Mike's Hot Honey 1tbsp | 60 | 0 | 17 | 0 |
| M4 | Avocado + brazil nuts + goji | 438 | 7.5 | 29 | 36 |
| — | Carrots 0.5c + Arugula 0.5c | 30 | 0.8 | 6.5 | 0 |
| — | Sauce 1tbsp | 25 | 0 | 1 | 2 |
| — | Sweet potato 510g cooked | 459 | 10 | 107 | 0 |
| M5 | Tart cherry 4oz + kiwi (2) + manuka 1tbsp | 220 | 2 | 56.5 | 0.5 |
| **TOTAL** | | **2,976** | **201.3** | **368** | **84** |

## vs Targets

| Macro | Current | Target | Status |
|-------|---------|--------|--------|
| Calories | 2,976 | 3,400 | ⚠️ -424 |
| Protein | 201g | 160g | ✅ +41 (over old target) |
| Carbs | 368g | 500g | ⚠️ -132 |
| Fat | 84g | 85g | ✅ |

*Note: Targets updated mid-day from 200-210P to 160P based on evidence-based research (Morton meta-analysis). Today's intake reflects old meal plan structure.*

## Stack

| Timing | Stack | Status |
|--------|-------|--------|
| AM | Deca/ProjectShred/FishOil/D3 | ✅ |
| AM | Creatine 5g | ✅ |
| PRE-CARB | Berberine 500mg | ✅ |
| PRE-WO | Sildenafil | ✅ |
| DINNER | Zinc/Melatonin | ✅ |
| BED | MK-677 12.5mg / MagGly 400mg | ☐ |

## Training

**Upper (Back focus)** ✅ @ DMV Iron

## Notes

- Stomach discomfort after raw egg whites + organs — will microwave egg whites going forward (raw = ~50% bioavailability)
- Meal plan restructured for new targets: 3,400c / 160P / 500C / 85F
- Bloodwork scheduled Thu 1/9
- Full stack (Enclomiphene + AC-262 + SLIN) starting ~1/11 after bloodwork
- M5 will be low carb going forward for MK-677 timing