# Daily Tracker — Friday, January 16, 2026 ## AM Stats (RENPHO) | Weight | BF% | FFM | Muscle | |--------|-----|-----|--------| | 166.4 lb | 12.1% | 146.4 lb | 139.2 lb | **Δ from baseline (Jan 1):** +3.0 lb weight, +0.3% BF, +2.2 lb FFM, +2.2 lb muscle --- ## Sleep (Oura) | Hrs | Eff | Deep | REM | RHR | Debt | Bed→Wake | |-----|-----|------|-----|-----|------|----------| | 9h 10m | 89% | 19% | 26% | 46 | 0m | 12:59a→11:14a | --- ## Food Log | Meal | Item | Cal | P | C | F | Na | |------|------|-----|---|---|---|-----| | AM | ACV juice + Collagen water | 140 | 19 | 15 | 0 | — | | M1 | Smoothie + Oats + Honey + Eggs + AB | 922 | 45.4 | 132.1 | 28.4 | — | | M2 | Chipotle bowl + protein cup + tortilla | 1,175 | 88 | 141 | 30 | 3,310 | | — | Sriracha (6 tsp) | 0 | 0 | 6 | 0 | 420 | | M3 | Cod + Avocado + Goji + Veg + Brazil nuts (2) | 647 | 47.5 | 36 | 38 | — | | — | Coconut milk ice cream (1.5 servings) | 405 | 1.5 | 48 | 22.5 | 225 | | — | Bone broth (2 cups) | 80 | 16 | 0 | 0 | 100 | | — | Egg whites (9 tbsp) | 60 | 15 | 0 | 0 | — | | **Total** | | **3,429** | **232.4** | **378.1** | **118.9** | **4,055** | --- ## Targets vs Actual | | Actual | Target | Status | |---|--------|--------|--------| | Cal | 3,429 | 2,948 | ⚠️ +481 | | P | 232.4g | 193.7g | ✅ +38.7g | | C | 378.1g | 294.6g | ⚠️ +83.5g | | F | 118.9g | 114.8g | ✅ +4.1g | | Na | 4,055mg | <2,500mg | ❌ 162% | --- ## Workout | Exercise | Weight × Reps | |----------|---------------| | Lower (Legs) | ✅ | --- ## Supplements - [x] Fish Oil - [x] D3 (4,000 IU) - [x] Creatine - [x] Enclomiphene 12.5mg - [x] AC-262 10mg - [x] SLIN 4 caps (before M1) - [x] Zinc - [x] Melatonin 0.5mg - [x] Magnesium Glycinate 400mg - [ ] MK-677 12.5mg — **OFF** (5 on/2 off schedule) --- ## Notes - Week 1 MK/Enclo/AC-262 (day 8) - Big surplus day (+481 cal) — fueling recovery - Protein excellent (232g) - Na very high (162% of limit) — Chipotle was culprit - Rest day Saturday, back to training Sunday
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