# Daily Tracker — Saturday, January 11, 2026 **Week 1 | Day 7 | Rest Day** --- ## Body Composition (RENPHO AM) | Metric | Value | Δ from 1/6 | Target | Status | |--------|-------|------------|--------|--------| | Weight | 163.2 lbs | ↓1.6 | — | | | Body Fat | 11.7% | ↓0.2% | 10-12% | ✅ | | FFM | 144.0 lbs | ↓1.0 | — | | | Muscle Mass | 137.0 lbs | ↓0.8 | — | | | BMR | 1781 kcal | ↓11 | — | | | Visceral Fat | 5 | ↓1 | <10 | ✅ Excellent | | Metabolic Age | 23 | — | — | ✅ Excellent | --- ## Sleep (Oura) | Metric | Value | Target | Status | |--------|-------|--------|--------| | Total Sleep | 9h 40m | 7-8h | ✅ | | Time in Bed | 10h 36m | — | | | Sleep Efficiency | 91% | >85% | ✅ | | Deep Sleep | 1h 34m (16%) | >15% | ✅ | | REM Sleep | 2h 44m (28%) | >20% | ✅ | | Light Sleep | 5h 23m (56%) | — | | | Awake | 0h 56m | — | | | RHR | 45 bpm | <50 | ✅ | | HRV | 73 ms avg (max 113) | — | Good | | Sleep Debt | 0m | — | ✅ | | Restfulness | Optimal | — | ✅ | | Latency | 24m | — | | | Timing | Pay attention | <12am | ⚠️ | | Bed→Wake | 11:03pm→9:39am | — | | | SpO2 | 99% | >95% | ✅ | | Breathing | Optimal | — | ✅ | --- ## Nutrition ### AM — Morning Drinks | Item | Cal | P | C | F | |------|-----|---|---|---| | ACV Juice (2tbsp ACV + 4tbsp lemon + 8tbsp cranberry) | 50 | 0 | 12 | 0 | | Collagen Water (4tbsp collagen + 5g creatine + 5g beet) | 90 | 19 | 3 | 0 | | Caramel Macchiato 16oz (Haraz) | 250 | 10 | 35 | 7 | | **AM Total** | **390** | **29** | **50** | **7** | ### M1: Breakfast — Pre-Workout | Item | Cal | P | C | F | |------|-----|---|---|---| | Banana (2 large) | 242 | 3 | 62 | 1 | | Blueberries (1.5 cups) | 126 | 1.5 | 32 | 0.75 | | Pineapple (1 cup) | 82 | 1 | 22 | 0 | | Manuka honey (1 tbsp) | 60 | 0 | 17 | 0 | | 3 whole eggs | 210 | 18 | 0 | 15 | | Egg whites (8 tbsp cooked) | 53 | 13 | 0 | 0 | | Almond butter (1 tbsp) | 98 | 3.5 | 3 | 9 | | **M1 Total** | **871** | **40** | **136** | **25.75** | *Note: Oats skipped today* ### M2: Post-Workout | Item | Cal | P | C | F | |------|-----|---|---|---| | Beef organs (4oz cooked) | 373 | 29.3 | 0 | 28 | | Sweet potato (350g cooked) | 315 | 7 | 74 | 0 | | Bone broth (2 cups) | 80 | 16 | 0 | 0 | | **M2 Total** | **768** | **52.3** | **74** | **28** | ### M3: Dinner — Mama Tigre | Item | Cal | P | C | F | |------|-----|---|---|---| | Steak Fajita (steak + veggies) | 450 | 38 | 10 | 28 | | Corn tortillas (2) | 100 | 2 | 20 | 2 | | Charro beans | 200 | 10 | 30 | 4 | | Guacamole (side) | 80 | 1 | 4 | 7 | | Salsa | 20 | 0 | 4 | 0 | | **M3 Total** | **850** | **51** | **68** | **41** | *No cheese/sour cream (dairy-free for skin)* ### M4: Pre-Sleep | Item | Cal | P | C | F | |------|-----|---|---|---| | Tart cherry juice (2oz) | 35 | 0 | 9 | 0 | | Kiwi (1 whole) | 45 | 1 | 11 | 0.25 | | Egg whites (6 tbsp cooked) | 40 | 10 | 0 | 0 | | Almond butter (2.5 tbsp) | 245 | 8.75 | 7.5 | 22.5 | | **M4 Total** | **365** | **19.75** | **27.5** | **22.75** | --- ## Daily Totals | Macro | Actual | Target | Δ | Status | |-------|--------|--------|---|--------| | Calories | 3,244 | 3,050 | +194 | ⚠️ | | Protein | 192g | 170g | +22 | ✅ +13% | | Carbs | 355.5g | 320g | +35 | ⚠️ +11% | | Fat | 124.25g | 110g | +14 | ⚠️ +13% | | Sodium | ~4,200mg | <2,500mg | +1,700 | ⚠️ +68% | --- ## Workout **Rest Day** - 6 consecutive training days (Mon–Sat) - Recovery day before Week 2 --- ## Supplements | Timing | Supplement | Dose | Status | |--------|------------|------|--------| | AM | Fish Oil | 1 softgel (520mg Omega-3) | ✅ | | AM | Vitamin D3 | 1000 IU | ✅ | | AM | Creatine | 5g (in collagen water) | ✅ | | AM | Enclomiphene | 12.5mg | ✅ | | AM | AC-262 | 10mg | ✅ | | Pre-M3 | SLIN | 4 caps | ❌ Skipped (restaurant meal) | | Dinner | Zinc | 1 cap | ⬜ | | Dinner | Melatonin | 0.5mg | ⬜ | | Bed | Magnesium Glycinate | 400mg (no food) | ⬜ | | Bed | MK-677 | 12.5mg (day 7 of cycle) | ⬜ | --- ## Compound Stack | Compound | Dose | Protocol | Day | |----------|------|----------|-----| | MK-677 | 12.5mg | 5 on / 2 off | Day 7 | | Enclomiphene | 12.5mg | Daily | Day 7 | | AC-262 | 10mg | Daily | Day 7 | --- ## Notes - **Dairy-free day** ✅ — chose guac + salsa over cheese/sour cream at Mama Tigre - **Corn tortillas** instead of flour — saved 100 cal, 14g carbs, 350mg Na - **High sodium day** (~4,200mg) — expect water retention tomorrow, hydrate extra - **Oats skipped** — didn't get around to eating - **Caramel macchiato** added (Haraz coffee, one-time) - **Rest day** after 6 straight training days — extra calories support recovery - **Sleep excellent** — MK-677 supporting deep sleep (16%) - **Weight down 1.6 lbs** from 1/6 — likely glycogen/water fluctuation --- ## Week 1 Summary (preview) | Day | Weight | Training | Cal | P | Notes | |-----|--------|----------|-----|---|-------| | Mon 1/6 | 164.8 | ✅ | — | — | MK-677 start | | Tue 1/7 | — | ✅ | — | — | | | Wed 1/8 | — | ✅ | — | — | Bloodwork | | Thu 1/9 | — | ✅ | — | — | | | Fri 1/10 | — | ✅ | — | — | | | Sat 1/11 | 163.2 | Rest | 3,244 | 192g | High Na day | | Sun 1/12 | — | — | — | — | | --- *Tracker exported: Saturday, January 11, 2026*
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