# Daily Tracker — January 12, 2026 ## Body Composition (RENPHO) | Metric | Value | Status | |--------|-------|--------| | Weight | 164.2 lbs | — | | Body Fat | 11.8% | Athletic | | Fat-Free Mass | 144.8 lbs | — | | Muscle Mass | 137.6 lbs | High | | Skeletal Muscle | 56.9% | Average | | BMI | 23.0 | Average | | BMR | 1,788 kcal | Average | | Metabolic Age | 23 | Excellent | | Visceral Fat | 5 | Excellent | | Body Water | 63.6% | Average | --- ## Sleep (Oura) | Metric | Value | Target | Status | |--------|-------|--------|--------| | Total Sleep | 8h 30m | 7-8h | ✅ | | Time in Bed | 9h 13m | — | — | | Efficiency | 92% | >85% | ✅ | | Deep Sleep | 1h 32m (18%) | >15% | ✅ | | REM Sleep | 2h 29m (29%) | >20% | ✅ | | Light Sleep | 4h 29m (53%) | — | — | | Awake | 0h 44m | — | — | | RHR | 44 bpm | <50 | ✅ | | HRV | 79 ms | — | — | | Sleep Debt | 0m | — | ✅ | | Bed Time | 12:24 AM | <12am | ⚠️ | | Wake Time | 9:37 AM | — | — | | O2 Saturation | 99% | — | ✅ | | Breathing | Optimal | — | ✅ | --- ## Nutrition ### Meals | Meal | Cal | P | C | F | K+ | Notes | |------|-----|---|---|---|-----|-------| | AM Drinks | 140 | 19 | 15 | 0 | 135 | ACV juice, collagen water | | M1 | 1,062 | 46.5 | 172 | 28.3 | 2,349 | Smoothie + oats + eggs | | M2 | 453 | 45.3 | 0 | 28 | 380 | No sweet potato | | M3 | 647 | 50 | 36 | 31 | 1,710 | As planned | | M4 | 350 | 24.75 | 18.5 | 22.75 | 650 | No tart cherry | ### Additions | Item | Cal | P | C | F | K+ | Na | |------|-----|---|---|---|-----|-----| | Ground beef (236g) | 637 | 61 | 0 | 42 | 790 | — | | Salt (1/2 tsp) | 0 | 0 | 0 | 0 | — | 1,150 | | Hot sauce (13 tsp) | 0 | 0 | 0 | 0 | — | 1,430 | | Banana pepper (6 tsp) | 30 | 0 | 6 | 0 | — | 120 | | Matcha latte (12oz whole) | 170 | 10 | 16 | 9 | — | — | | Latte (12oz whole) | 180 | 9 | 15 | 9 | — | — | ### Daily Totals | Macro | Total | Target | Diff | Status | |-------|-------|--------|------|--------| | Calories | 3,669 | 3,010 | +659 | ⚠️ | | Protein | 265.5g | 192g | +73.5 | ✅ | | Carbs | 278.5g | 325g | -46.5 | ⚠️ | | Fat | 170g | 117g | +53 | ⚠️ | | Potassium | 6,014mg | 5,000+ | +1,014 | ✅ | | Sodium | 2,700mg | <2,500 | +200 | ⚠️ | --- ## Workout | Activity | Details | Status | |----------|---------|--------| | Training | Upper (Back Focus) | ✅ | | Sauna | Post-workout | ✅ | --- ## Supplements | Timing | Supplements | |--------|-------------| | AM | Enclomiphene 12.5mg, AC-262 10mg, Fish Oil, D3, Creatine | | Pre-M3 | SLIN 4 caps | | Dinner | Zinc, Melatonin 0.5mg | | Bed | MK-677 12.5mg, Magnesium Glycinate 400mg | --- ## Notes - Big surplus day (+659 cal) due to added ground beef and lattes - Protein well above target (265g) — great for recovery - Sodium slightly over limit, offset by sauna - Skipped sweet potato (M2) and tart cherry (M4) - Sleep timing flagged — bed after midnight - Week 11 of training, Day 4 of MK-677 cycle
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