2026-01-10 — Tyler's tracker

# Daily Tracker — Saturday, January 10, 2026

## 1. Morning Metrics
| Weight | BF% | FFM | Muscle | BMR | Met Age | Visceral |
|--------|-----|-----|--------|-----|---------|----------|
| — | — | — | — | — | — | — |

## 2. Sleep (Oura)
| Hrs | Eff% | Deep% | REM% | RHR | Debt | Bed→Wake |
|-----|------|-------|------|-----|------|----------|
| — | — | — | — | — | — | — |

## 3. Nutrition
| Meal | Item | Cal | P | C | F | Na |
|------|------|-----|---|---|---|----|
| AM | ACV Juice | 50 | 0 | 12 | 0 | — |
| AM | Collagen Water | 90 | 19 | 3 | 0 | — |
| M1 | Fruit Bowl | 329 | 4 | 85 | 1.25 | — |
| M1 | Oats + Eggs | 611 | 40.5 | 53 | 27 | — |
| M2 | Beef organs 4oz | 373 | 29.3 | 0 | 28 | — |
| M2 | Sweet potato 350g | 315 | 7 | 74 | 0 | — |
| M2 | Bone broth 2 cups | 80 | 16 | 0 | 0 | — |
| M3 | Salmon 6oz | 367 | 34 | 0 | 24 | — |
| M3 | Avocado 1 full | 320 | 4 | 17 | 29.5 | — |
| M3 | Brazil nuts 2 | 66 | 1.5 | 1 | 7 | — |
| M3 | Goji berries 2tbsp | 50 | 2 | 11 | 0 | — |
| M3 | Carrots 0.5c | 27 | 0.5 | 6 | 0 | — |
| M3 | Arugula 1c | 5 | 0.5 | 1 | 0 | — |
| M3 | Banana 1 large | 121 | 1.5 | 31 | 0.5 | — |
| M4 | Tart cherry juice 2oz | 35 | 0 | 9 | 0 | — |
| M4 | Kiwi 1 | 45 | 1 | 11 | 0.25 | — |
| M4 | Egg whites 1 cup | 106 | 26 | 0 | 0 | — |
| M4 | Collagen 2tbsp | 45 | 9.5 | 1.5 | 0 | — |
| — | Hot sauce 5tsp | 0 | 0 | 0 | 0 | 550 |
| — | Banana pepper sauce 3tsp | 15 | 0 | 3 | 0 | 60 |

**Totals:** 3,050c / 196.3P / 318.5C / 117.5F / 610mg Na

## 4. Workout — Light Quads

| Exercise | Weight × Reps |
|----------|---------------|
| Light quad work | — |

## 5. Targets
| Metric | Target | Actual | Status |
|--------|--------|--------|--------|
| Calories | 3,040 | 3,050 | ✅ |
| Protein | 197.5g | 196.3g | ✅ |
| Carbs | 321.5g | 318.5g | ✅ |
| Fat | 117.75g | 117.5g | ✅ |
| Sodium | <2,500mg | 610mg | ✅ |
| Potassium | >5,000mg | ~5,100mg | ✅ |

---

**MK-677:** Day 7 (OFF day #2)

**Notes:** Light quad session instead of scheduled Upper (back focus). Salmon swap for cod, adjusted M4 (no almond butter, extra egg whites + collagen). All macros hit.