# Daily Tracker — January 23, 2026 (Week 2, Day 5) --- ## AM Body Composition (RENPHO) | Metric | Today | Baseline (1/1) | Δ | |--------|-------|----------------|---| | Weight | 165.2 lb | 163.4 lb | +1.8 lb | | Body Fat | 11.9% | 11.8% | +0.1% | | Fat-Free Mass | 145.6 lb | — | — | | Muscle Mass | 138.2 lb | — | — | | Skeletal Muscle | 56.9% | — | — | | Body Water | 63.6% | — | — | | Visceral Fat | 6 | — | — | | BMR | 1795 kcal | — | — | | Metabolic Age | 23 | — | — | --- ## Sleep (Oura) *No data today* --- ## Food Log | Meal | Item | Cal | P | C | F | Na | |------|------|-----|---|---|---|-----| | AM | ACV juice | 74 | 0.7g | 19g | 0.3g | ~5mg | | M1 | Smoothie (no oats) | 297 | 5.3g | 72.5g | 1.9g | ~252mg | | M2 | Venison + Siete (no SP) | 240 | 37g | 3g | 9g | ~398mg | | M3 | Cod + avo + goji + veg | 636 | 48.8g | 47.2g | 31.7g | ~160mg | | Extra | Extra Meal 1 ×2 | 1,280 | 96g | 94g | 64g | ~300mg | | Extra | Hot Ones (10 tsp) | 0 | 0g | 10g | 0g | 350mg | | Extra | Ice Cream (half) | 400 | 3.5g | 47.5g | 22g | 450mg | | Extra | 3 eggs + 8 tbsp whites | 277 | 31.7g | 3.7g | 14.3g | ~410mg | | Extra | Nutpods (2 tbsp) | 60 | 0g | 10g | 2g | 30mg | | Extra | Sriracha (4 tsp) | 20 | 0g | 4g | 0g | ~400mg | | Extra | Espresso (2 shots) | 5 | 0.3g | 1g | 0g | ~5mg | | Pre-WO | Kiwi (2 medium) | 84 | 1.6g | 20.3g | 0.7g | ~2mg | | Post-WO | Collagen + creatine + beet | 158 | 36.5g | 4g | 0g | ~15mg | | Post-WO | Almond butter (1 tbsp) | 98 | 3.4g | 3g | 8.9g | ~2mg | | **Total** | | **3,629** | **264.8g** | **339.2g** | **154.8g** | **~2,779mg** | **Target:** 3,002c / 213.6P / 302.3C / 120F / <2,500mg Na | Macro | Actual | Target | Δ | |-------|--------|--------|---| | Calories | 3,629 | 3,002 | +627 ⚠️ | | Protein | 264.8g | 213.6g | +51.2g ✅ | | Carbs | 339.2g | 302.3g | +36.9g ⚠️ | | Fat | 154.8g | 120g | +34.8g ⚠️ | | Sodium | ~2,779mg | <2,500mg | +279mg ⚠️ | --- ## Workout | Type | |------| | Upper (Back) + Inner Hips | --- ## Supplements - ❌ Collagen AM (had post-WO instead) - ❌ Creatine AM (had post-WO instead) - ❌ Beet powder AM (had post-WO instead) - ✅ Pre-workout (1 scoop) + Sildenafil --- ## Notes - Week 2 of 8-week cycle - +1.8 lbs from baseline with minimal BF change — lean gains tracking well - High calorie day due to ice cream + double Extra Meal 1 - Protein crushed (+51g over target) - Sodium ~280mg over limit — main culprits: ice cream (450mg), eggs (410mg), sriracha (400mg), Hot Ones (350mg) - Meal prepped: Chicken/Quinoa/Spinach (8 servings), Venison + Siete (~7 meals) --- ## Sodium Calculation Notes | Item | Na | Source | |------|-----|--------| | Whole egg (1 large) | 70mg | USDA | | Egg white (1 large/2 tbsp) | 55mg | USDA | | Coconut water (8oz) | 252mg | USDA | | Cod (6oz cooked) | ~140mg | USDA | | Chicken breast (175g) | ~120mg | USDA | | Sriracha | ~100mg/tsp | Estimated |
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