2026-01-25

# Tracker — Saturday, January 25, 2026

---

## (1) AM Body Comp (RENPHO)

| Metric | Value | Δ from Baseline |
|--------|-------|-----------------|
| Weight | 164.0 lb | +0.6 |
| Body Fat % | 11.8% | — |
| FFM | 144.6 lb | +0.4 |
| Muscle Mass | 137.4 lb | +0.4 |

*Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle*

---

## (2) Sleep (Oura)

| Hrs | Eff% | Deep% | REM% | RHR | HRV | Bed→Wake |
|-----|------|-------|------|-----|-----|----------|
| — | — | — | — | — | — | — |

*Targets: 7-8h, >85% eff, >15% deep, >20% REM, RHR <50*

---

## (3) Food Log

| Meal | Item | Cal | P | C | F | Na | K |
|------|------|-----|---|---|---|----|---|
| AM Drinks | Collagen + ACV + Beet | 232 | 37.2 | 23 | 0.3 | 50 | 270 |
| M1 | Shakshuka (2 fried eggs, 3 sausage links, ½ plate sauce, 2 pita, 2 blueberry pancakes, 1 tbsp honey) | 886 | 40.1 | 82 | 46 | 1,400 | 700 |
| M1b | Oats + AB + Honey | 318 | 10.3 | 46.8 | 11.7 | 5 | 303 |
| Extra 1 | Chicken/Quinoa/Spinach | 640 | 48 | 47 | 32 | 150 | 944 |
| Snack | Los Calientes (4 tsp) | 0 | 0 | 2 | 0 | 140 | 20 |
| Snack | Talenti Gelato (1.5 srv) | 450 | 9 | 54 | 22.5 | 113 | 423 |
| Snack | Pineapple Juice (8oz) | 130 | 0 | 31 | 0 | 10 | 170 |
| M4 | 3 eggs, 9 tbsp whites, 1 tbsp olive oil, 2 avocados | 1,044 | 41.3 | 38.8 | 87.4 | 389 | 2,367 |
| Condiment | Sriracha (4 tsp) | 0 | 0 | 2 | 0 | 280 | 64 |
| Extra 2 | Liver meal (150g liver, 2 pita, sriracha mayo, sausage, sweet potato, feta, pancake, syrup) | 1,595 | 81 | 191.5 | 58 | 2,703 | 2,723 |
| **TOTAL** | | **5,295** | **267g** | **518.1g** | **257.9g** | **5,240** | **7,984** |

---

## (4) Targets

| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 5,295 | 3,002 | ❌ +2,293 |
| Protein | 267g | 213.6g | ✅ +53 |
| Carbs | 518.1g | 302.3g | ❌ +216 |
| Fat | 257.9g | 120g | ❌ +138 |
| Sodium | 5,240mg | <2,500mg | ❌ 2x over |
| Potassium | 7,984mg | >7,000mg | ✅ |

*K+:Na Ratio: 1.5:1 (Target: >2.8:1) ❌*

---

## (5) Workout

| Type | Muscles Hit |
|------|-------------|
| Rest Day | — |

**Activity:** Low steps (snowed in)

---

## (6) Cycle Status

**Week 2 of 8** — Day 17

| Compound | Dose | Taken |
|----------|------|-------|
| Enclomiphene | 12.5mg AM | ☐ |
| AC-262 | 10mg AM | ☐ |
| GHK-Cu | 2mg SubQ (8 units) | ☐ |

---

## (7) Notes

- 🔴 Cheat day — major surplus (+2,293 cal) on rest day with low NEAT
- 🔴 Sodium 2x over limit — expect water retention, monitor skin 48-72 hrs
- 🔴 K+:Na ratio inverted (1.5:1 vs target 2.8:1)
- 🥛 Dairy consumed: Talenti gelato + feta cheese — acne watch
- ✅ Protein crushed (+53g over target)
- ✅ Potassium hit target (7,984mg)
- 💧 Recovery: High water intake, strict Na <2,500mg tomorrow