2026-01-19

# Daily Tracker — Sunday, January 19, 2026

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## Body Composition (RENPHO)

| Metric | Today | Baseline (1/1) | Δ from Baseline |
|--------|-------|----------------|-----------------|
| Weight | 166.0 lb | 163.4 lb | +2.6 lb |
| Body Fat | 12.0% | 11.8% | +0.2% |
| FFM | 146.2 lb | 144.2 lb | +2.0 lb |
| Muscle | 138.8 lb | 137.0 lb | +1.8 lb |

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## Sleep (OURA)

| Metric | Today | Target | Status |
|--------|-------|--------|--------|
| Score | 83 | — | ✅ Good |
| Duration | 8h 41m | 7-8h | ✅ |
| Efficiency | 93% | >85% | ✅ |
| Deep | 18% (1h 32m) | >15% | ✅ |
| REM | 20% (1h 47m) | >20% | ✅ |
| RHR | 43 bpm | <50 | ✅ |
| HRV | 82 ms | — | ✅ |
| Sleep Debt | 0m | — | ✅ |
| Bed→Wake | 2:06am→11:23am | <12am | ⚠️ Late |

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## Nutrition

| Meal | Cal | P | C | F | Status |
|------|-----|---|---|---|--------|
| AM Drinks | 232 | 37.2g | 23g | 0.3g | ✅ |
| M1 Breakfast | 615 | 15.6g | 119.3g | 13.7g | ✅ |
| M2 Lunch (adjusted) | 600 | 37g | 41.4g | 32g | ✅ |
| M3 Dinner | 636 | 48.8g | 47.2g | 31.7g | ✅ |
| M4 Pre-Sleep | 784 | 72g | 40.3g | 42.3g | ✅ |
| BBQ sauce (4 tbsp) | 20 | 0g | 4g | 0g | ✅ |
| Cod (4.4oz) | 131 | 28.4g | 0g | 1.1g | ✅ |
| White rice (241g) | 313 | 5.8g | 68.9g | 0.5g | ✅ |
| Spinach (1 cup) | 7 | 0.9g | 1.1g | 0.1g | ✅ |
| Mushrooms (1 cup) | 44 | 3.4g | 8.2g | 0.5g | ✅ |
| Olive oil (2 tbsp) | 238 | 0g | 0g | 27g | ✅ |
| Sriracha (3 tsp) | 15 | 0g | 3g | 0g | ✅ |
| Chuck roast meal | 777 | 67.2g | 76g | 21.5g | ✅ |
| **TOTAL** | **4,412** | **316.3g** | **432.4g** | **170.7g** | — |
| **Target** | 3,002 | 213.6g | 302.3g | 120g | — |

### Day Summary

| Macro | Actual | Target | Δ |
|-------|--------|--------|---|
| Calories | 4,412 | 3,002 | +1,410 |
| Protein | 316.3g | 213.6g | +102.7g |
| Carbs | 432.4g | 302.3g | +130.1g |
| Fat | 170.7g | 120g | +50.7g |

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## Workout

| Detail | Value |
|--------|-------|
| Type | Arms + Abs |
| Location | DMV Iron |
| Status | ✅ Complete |

### Pre-Workout Stack

| Compound | Dose |
|----------|------|
| L-Citrulline | 10,000mg |
| Beta Alanine | 6,400mg |
| HydroPrime Glycerol | 4,000mg |
| L-Tyrosine | 3,000mg |
| Betaine Anhydrous | 3,000mg |
| Betaine Nitrate (NO3-T) | 3,000mg |
| Taurine | 3,000mg |
| Agmatine Sulfate | 1,500mg |
| VasoDrive-AP | 254mg |
| Bioperine | 10mg |
| Tadalafil | — |
| Sildenafil | — |

---

## Stack

| Timing | Compound | Dose | Status |
|--------|----------|------|--------|
| AM | Enclomiphene | 25mg | ✅ (2x normal) |
| AM | AC-262 | 20mg | ✅ (2x normal) |
| AM | Fish Oil | — | ⬜ |
| AM | D3 | 4,000 IU | ⬜ |
| AM | Creatine | 5g | ✅ (in collagen) |
| AM | P5P | 100mg | ⬜ |
| Pre-M1 | SLIN | 4 caps | ⬜ |
| Daily | GHK-Cu | 1mg SubQ | ⬜ |
| Weekly | Retatrutide | 0.5mg SubQ | ✅ (first dose) |
| Dinner | Zinc | — | ⬜ |
| Dinner | Melatonin | 0.5mg | ⬜ |
| Bed | Mag Glycinate | 400mg | ⬜ |

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## Notes

- Week 2 of cycle (started 1/9)
- Day 4 post-MK-677 drop — deep sleep holding at 18% ✅
- Double-dosed Enclo/AC-262 today (25mg/20mg vs usual 12.5mg/10mg)
- **First Retatrutide injection 0.5mg SubQ** ✅
- Massive surplus day (+1,410 cal) — stress test for Retatrutide fat oxidation
- Protein crushed at 316g
- White rice (high-GI) contributed +140g carbs — monitor skin