# Tracker — Tuesday, January 14, 2026 --- ## 1. BODY COMPOSITION (RENPHO) | Metric | Value | Status | |--------|-------|--------| | Weight | 164.2 lb | ↓0.6 from Jan 6 | | Body Fat | 11.8% | Athletic | | FFM | 144.8 lb | | | Muscle | 137.6 lb | | | Visceral Fat | 5 | Excellent | | BMR | 1788 kcal | | | Met Age | 23 | | --- ## 2. SLEEP (Oura) | Metric | Value | Target | Status | |--------|-------|--------|--------| | Total Sleep | 8h 40m | 7-8h | ✅ | | Efficiency | 92% | >85% | ✅ | | Deep | 1h 9m (13%) | >15% | ⚠️ | | REM | 2h 30m (29%) | >20% | ✅ | | RHR | 45 bpm | <50 | ✅ | | HRV | 63 ms | — | | | Sleep Debt | 0m | — | ✅ | | Bed→Wake | 1:48am→11:11am | <12am | ⚠️ | --- ## 3. FOOD | Meal | Cal | P | C | F | Na | |------|-----|---|---|---|-----| | AM Drinks | 140 | 19 | 15 | 0 | — | | M1: Breakfast | 1,062 | 46.5 | 169 | 28.3 | — | | M1.5: Steak | 1,875 | 150 | 0 | 140 | 696 | | M2.5: Shake | 170 | 24 | 5 | 6 | 590 | | Snack: Cookie | 200 | 2 | 24 | 10 | 100 | | M3: Shrimp Fettuccini | 748 | 32 | 84 | 31 | 755 | | M4: Shrimp Fettuccini | 748 | 32 | 84 | 31 | 755 | | Bone Broth | 20 | 2 | 2 | 0 | 280 | | 3 Eggs | 210 | 18 | 0 | 15 | 210 | | **Total** | **5,173** | **326** | **383** | **261** | ~3,386 | **Targets:** 3,010c / 192P / 325C / 117F / Na<2500 / K+5,941 --- ## 4. WORKOUT **Session 1 — Lower (Hips/Glutes Focus)** - Incline Walk - Standing Abductor Machine - Glute Builder Machine - Hammer Strength Hip & Glute - Single Leg Extensions - Sauna (10 min) **Session 2 — Upper (w/ Friend, 3 hrs)** --- ## 5. DAILY TARGETS | Target | Status | |--------|--------| | Calories 3,010 | ⚠️ +2,163 | | Protein 192g | ⚠️ +134 | | Na <2500mg | ⚠️ +886 | | K+ >5,941mg | — | | MK-677 (5on/2off) | Day 6 | --- ## Notes - Day 6 of MK-677 cycle—tomorrow starts 2-day off period - Two-a-day: Lower (hips/glutes) + 3hr Upper session with friend - Big surplus day (+2,163 cal) with 326g protein—will support recovery from double session - Sodium over target (3,386mg)—watch tomorrow - Deep sleep 13% slightly below 15% target - Bed timing late again (1:48am) - Tried new recipe: Garlic Shrimp Fettuccini (dairy-free, skin-friendly)
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Tuesday