# Daily Tracker — Monday, January 20, 2026 ## Day 12 of Cycle (Started 1/9/26) --- ## Body Composition (AM — RENPHO) | Metric | Today | Baseline (1/1) | Δ | |--------|-------|----------------|---| | Weight | 166.0 lb | 163.4 lb | +2.6 lb | | Body Fat | 12.0% | 11.8% | +0.2% | | Fat Mass | 20.0 lb | 19.3 lb | +0.7 lb | | FFM | 146.2 lb | 144.2 lb | **+2.0 lb** | | Muscle Mass | 138.8 lb | 137.0 lb | **+1.8 lb** | | Skeletal Muscle | 94.4 lb (56.9%) | — | — | | Visceral Fat | 6 | — | Excellent | | Body Water | 105.4 lb (63.5%) | — | Average | | Bone Mass | 7.2 lb (4.4%) | — | Average | | Protein | 33.4 lb (20.1%) | — | High | | BMR | 1,801 kcal | — | Average | | Metabolic Age | 23 | — | Excellent | --- ## Sleep (Oura) | Metric | Value | Target | Status | |--------|-------|--------|--------| | Total Sleep | — | 7-8 hrs | — | | Efficiency | — | >85% | — | | Deep Sleep | — | >15% | — | | REM Sleep | — | >20% | — | | RHR | — | <50 | — | | Sleep Debt | — | — | — | | Bedtime | — | <12am | — | | Wake | — | — | — | *Oura data not provided* --- ## Nutrition ### Meals | Meal | Cal | P | C | F | Notes | |------|-----|---|---|---|-------| | AM Drinks | 232 | 37.2g | 23g | 0.3g | ACV juice + collagen + creatine + beet | | M1 Breakfast | 615 | 15.6g | 119.3g | 13.7g | Smoothie + oats + AB | | M2 Lunch | 735 | 40g | 72.5g | 32g | FON 4oz + sweet potato 350g | | M3 Dinner | 636 | 48.8g | 47.2g | 31.7g | Cod 6oz + avocado + goji + veggies | | M4 Pre-Sleep | 277 | 33.3g | 4g | 14.3g | Eggs only (3 whole + 9 tbsp whites) | | Extra Meal | 751 | 42g | 73.3g | 46g | Mushrooms/kale + olive oil + FON 4.7oz + white rice 242g | | Sauces | ~20 | 0g | 4g | 0g | Sriracha 4tsp + Chipotle Tabasco 5tsp | | Ice Cream | 405 | 1.5g | 45g | 25.5g | Dairy-free coconut (1.5 servings) | ### Daily Totals | Metric | Actual | Target | Δ | Status | |--------|--------|--------|---|--------| | Calories | 3,671 | 3,002 | +669 | ⚠️ Surplus | | Protein | 218.4g | 213.6g | +4.8g | ✅ | | Carbs | 388.3g | 302.3g | +86g | ⚠️ Over | | Fat | 163.5g | 120g | +43.5g | ⚠️ Over | | Sodium | ~2,100-2,400mg | <2,500mg | — | ✅ | | Potassium | ~7,000mg+ | >7,000mg | — | ✅ | ### Sodium Breakdown (Sauces) | Sauce | Amount | Na | |-------|--------|-----| | Sriracha | 4 tsp | 280mg | | Chipotle Tabasco | 5 tsp | 600mg | | **Total** | — | **880mg** | --- ## Supplements | Timing | Compound | Dose | Status | |--------|----------|------|--------| | AM | Enclomiphene | 12.5mg | ✅ | | AM | AC-262 | 10mg | ✅ | | AM | Fish Oil | — | ✅ | | AM | D3 | 4,000 IU | ✅ | | AM | Creatine | 5g | ✅ | | AM | P5P | 100mg | ✅ | | Pre-M1 | SLIN | 4 caps | ✅ | | Daily | GHK-Cu | 1mg SubQ | ✅ | | Dinner | Zinc | — | ✅ | | Dinner | Melatonin | 0.5mg | ✅ | | Bedtime | Mag Glycinate | 400mg | ✅ | --- ## Workout **Type:** — **Notes:** — --- ## Notes - **Surplus day:** +669 calories over target - **Protein hit:** 218g vs 213g target ✅ - **White rice consumed:** Monitor skin 48-72 hrs (high-GI, acne protocol) - **Missed from M4:** Bone broth (glycine), kiwi, almond butter — one day not critical - **Dairy-free ice cream:** Good choice for skin protocol - **Na managed:** Stayed within limit despite sauces --- ## Progress Summary (Week 2) | Metric | Baseline (1/1) | Today (1/20) | Δ | Goal | |--------|----------------|--------------|---|------| | Weight | 163.4 lb | 166.0 lb | +2.6 lb | 170-175 lb | | Body Fat | 11.8% | 12.0% | +0.2% | 10-12% | | FFM | 144.2 lb | 146.2 lb | +2.0 lb | — | | Muscle | 137.0 lb | 138.8 lb | +1.8 lb | — | **Assessment:** Excellent lean gain ratio. +2.0 lb FFM with minimal fat gain. On track for 170-175 target.
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