# Daily Tracker — January 8, 2026 --- ## 1. Body Composition (RENPHO) | Metric | Value | Status | |--------|-------|--------| | Weight | 166.8 lbs | +2.0 lbs from Jan 6 | | Body Fat | 12.1% | Athletic | | Fat-Free Mass | 146.6 lbs | +1.6 lbs from Jan 6 | | Muscle Mass | 139.4 lbs | High | | Skeletal Muscle | 56.8% | Average | | Subcutaneous Fat | 10.3% | Average | | Visceral Fat | 6 | Excellent | | Body Water | 63.5% | Average | | Bone Mass | 7.4 lbs | Average | | Protein | 20.0% | High | | BMR | 1806 kcal | Average | | Metabolic Age | 23 | Excellent | | BMI | 23.3 | Average | --- ## 2. Sleep (Oura) | Metric | Value | Target | Status | |--------|-------|--------|--------| | Total Sleep | 7h 7m | 7-8h | ✅ | | Time in Bed | 7h 37m | — | — | | Sleep Efficiency | 93% | >85% | ✅ | | REM Sleep | 1h 47m (25%) | >20% | ✅ | | Deep Sleep | 1h 43m (24%) | >15% | ✅ | | Light Sleep | 3h 37m (51%) | — | — | | Awake | 0h 30m | — | — | | Resting Heart Rate | 46 bpm | <50 | ✅ | | Lowest Heart Rate | 46 bpm | — | — | | Average Heart Rate | 51 bpm | — | — | | HRV (Average) | 65 ms | — | ✅ | | HRV (Max) | 111 ms | — | — | | Sleep Latency | 16m | — | ✅ | | Sleep Debt | 1h 10m | Low | ✅ | | Restfulness | Optimal | — | ✅ | | Timing | Fair | — | ⚠️ | | Bedtime | 12:24am | <12am | ⚠️ | | Wake Time | 8:01am | — | — | | Sleep Score | 80 | — | ✅ | --- ## 3. Food Log | Meal | Items | Cal | P | C | F | |------|-------|-----|---|---|---| | AM | ACV juice + Collagen water | 140 | 19 | 15 | 0 | | M1 | Fruit bowl + Oats + Eggs (as planned) | 940 | 44.5 | 138 | 28 | | M2 | Organs 4oz + Sweet potato 200g + Bone broth 2c | 553 | 52.3 | 45 | 28 | | M3 | Cod 8oz + Avocado + Brazil nuts + Goji + Carrots + Arugula + Banana | 827 | 62 | 67 | 39 | | M4 | Tart cherry + Egg whites + Almond butter 2.5tbsp (no kiwi) | 320 | 18.75 | 16.5 | 22.5 | | Sauces | Cleveland Kitchen 3Tbsp + Hot sauce 2tsp + Salt 1/4tsp + Miller's 1tsp + Cilantro | 80 | 0 | 4 | 6 | | **TOTAL** | | **2,860** | **196.5** | **285.5** | **123.5** | ### Deviations from Meal Plan v9: - M2: Sweet potato reduced from 350g → 200g (-115 cal, -29g carbs) - M4: No kiwi (-45 cal, -11g carbs) - Added sauces: Cleveland Kitchen, hot sauce, salt, Miller's --- ## 4. Macros Summary | Macro | Actual | Target | Variance | Status | |-------|--------|--------|----------|--------| | Calories | 2,860 | 3,040 | -180 | ⚠️ | | Protein | 196.5g | 197.5g | -1g | ✅ | | Carbs | 285.5g | 321.5g | -36g | ⚠️ | | Fat | 123.5g | 117.75g | +6g | ⚠️ | --- ## 5. Sodium Breakdown | Source | Sodium (mg) | |--------|-------------| | Meals (baseline) | ~700 | | Cleveland Kitchen (3 Tbsp) | 930 | | Hot sauce (2 tsp) | 220 | | Salt (1/4 tsp) | 580 | | Miller's Banana Pepper (1 tsp) | 20 | | **TOTAL** | **~2,450** | | Target | Actual | Status | |--------|--------|--------| | <2,500mg | ~2,450mg | ✅ | --- ## 6. Workout — Lower (Hamstring Focus) | Exercise | Weight x Reps | |----------|---------------| | *(not logged)* | | **Training Split:** Week 1 (Jan 5-11) — Lower day --- ## 7. Supplements | Timing | Supplement | Taken | |--------|------------|-------| | AM | Enclomiphene 12.5mg | ✅ | | AM | AC-262 10mg | ✅ | | AM | Fish Oil | ✅ | | AM | Vitamin D3 | ✅ | | AM | Creatine 5g | ✅ | | Pre-M3 | SLIN 4 caps | ✅ | | Dinner | Zinc | ✅ | | Dinner | Melatonin 0.5mg | ✅ | | Bedtime | MK-677 12.5mg | ✅ | | Bedtime | Magnesium Glycinate | ✅ | **MK-677 Cycle:** Day 4 of 5-on/2-off --- ## 8. Comparison to Jan 6 | Metric | Jan 6 | Jan 8 | Change | |--------|-------|-------|--------| | Weight | 164.8 lbs | 166.8 lbs | +2.0 lbs | | Body Fat % | 11.9% | 12.1% | +0.2% | | FFM | 145.0 lbs | 146.6 lbs | +1.6 lbs | | Muscle Mass | 137.8 lbs | 139.4 lbs | +1.6 lbs | | BMR | 1792 | 1806 | +14 | --- ## 9. Notes - **+2 lbs in 2 days** = likely water/glycogen from MK-677 + carb intake, not fat - **FFM up 1.6 lbs** = confirms water retention (too fast for actual muscle gain) - **Sleep excellent** — deep 24%, REM 25% both above targets - **Bed timing "Fair"** — went to bed 12:24am, target is <12am for school weeks - **RHR 46 bpm** — excellent cardiovascular fitness - **Sodium at limit** — Cleveland Kitchen sauce is high (310mg/Tbsp), use sparingly - **Calories/carbs low** — due to reduced sweet potato + no kiwi --- ## 10. Action Items for Tomorrow - [ ] Hit full 350g sweet potato in M2 - [ ] Restock kiwis for M4 - [ ] Use Miller's Banana Pepper instead of Cleveland Kitchen to reduce sodium - [ ] Bed before 12am - [ ] Can add salmon caviar if sodium stays lower
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