# Daily Tracker — January 17, 2026 **Week 2 of Cycle | Day 9** --- ## (1) AM Body Composition (RENPHO) | Metric | Today | Baseline (Jan 1) | Δ | |--------|-------|------------------|---| | Weight | 167.4 lb | 163.4 lb | +4.0 | | Body Fat | 12.2% | 11.8% | +0.4% | | FFM | 147.0 lb | 144.2 lb | +2.8 | | Muscle | 139.8 lb | 137.0 lb | +2.8 | --- ## (2) Sleep (Oura) | Metric | Value | Target | Status | |--------|-------|--------|--------| | Score | 82 | — | ✅ Good | | Hours | 7h 29m | 7-8h | ✅ | | Efficiency | 93% | >85% | ✅ | | Deep | 1h 20m (16%) | >15% | ✅ | | REM | 2h 5m (26%) | >20% | ✅ | | RHR | 45 bpm | <50 | ✅ | | HRV | 68 ms | — | ✅ | | Debt | 0m | — | ✅ | | Bed→Wake | 3:07am→11:10am | <12am | ⚠️ Late | --- ## (3) Food ### Meals | Meal | Cal | P | C | F | Status | |------|-----|---|---|---|--------| | AM Drinks | 232 | 37.2 | 23 | 0.3 | ✅ | | M1 Breakfast | 892 | 47.3 | 123.3 | 27.9 | ✅ | | M2 Lunch | 793 | 54 | 78.5 | 32 | ✅ | | M3 Dinner | 636 | 48.8 | 47.2 | 31.7 | ✅ | | M3.5 (post-gym) | 885 | 55.3 | 79.5 | 35.9 | ✅ | | Steak + oil | 1,373 | 121.5 | 0 | 95.5 | ✅ | | M4 Pre-Sleep | — | — | — | — | ⬜ Skipped | | **TOTAL** | **4,811** | **364.1** | **351.5** | **223.3** | | ### M3.5 Breakdown | Food | Cal | P | C | F | |------|-----|---|---|---| | Rice (154g cooked) | 200 | 3.7 | 44.3 | 0.3 | | Ground beef chuck 80/20 (200g cooked) | 540 | 51.5 | 0 | 35.6 | | Carrots (14g steamed) | 5 | 0.1 | 1.2 | 0 | | Mike's Hot Honey (2 tbsp) | 140 | 0 | 34 | 0 | ### Steak Breakdown | Food | Cal | P | C | F | |------|-----|---|---|---| | Steak (450g cooked) | 1,125 | 121.5 | 0 | 67.5 | | Olive oil absorbed (~2 tbsp) | 248 | 0 | 0 | 28 | ### Targets vs Actual | Macro | Target (v16.1) | Actual | Δ | |-------|----------------|--------|---| | Calories | 3,002 | 4,811 | +1,809 (+60%) | | Protein | 213.6g | 364.1g | +150.5g (+70%) | | Carbs | 302.3g | 351.5g | +49.2g (+16%) | | Fat | 119.5g | 223.3g | +103.8g (+87%) | ### Sodium | Source | Na (mg) | |--------|---------| | Hot sauce (10 tsp Tabasco) | 1,200 | | **Total** | **1,200** | | Target | <2,500 ✅ | --- ## (4) Workout **Type:** Chest + Arms @ DMV Iron --- ## (5) Supplements | Timing | Items | Status | |--------|-------|--------| | AM | Enclo 12.5mg, AC-262 10mg, Fish Oil, D3, Creatine, P5P 100mg | ✅ | | Pre-M1 | SLIN 4 caps | ✅ | | Pre-WO | Sildenafil | ✅ | | Dinner | P5P 100mg, Zinc, Melatonin 0.5mg | ✅ | | Bed | MK-677 12.5mg, Mag Glycinate | ⬜ | --- ## Notes - **Sleep:** All metrics hit targets. MK-677 deep sleep effect visible (16%). Bedtime late due to winter break schedule. - **Body Comp:** +4.0 lb total, +2.8 lb muscle through Week 2. Water retention from MK-677 as expected. - **Nutrition:** Massive surplus day (+1,809 cal). 364g protein consumed. White rice deviation from skin protocol noted. - **Training:** Chest + Arms session at DMV Iron. --- ## Cycle Status - **Compounds:** Enclomiphene 12.5mg / MK-677 12.5mg (5on/2off) / AC-262 10mg - **Week:** 2 of 8 - **Start Date:** January 9, 2026 - **Next Bloodwork:** Early March (Week 8)
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