2026-01-26

# Tracker — Sunday, January 26, 2026

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## (1) AM Body Comp (RENPHO)

| Metric | Value | Δ from Baseline |
|--------|-------|-----------------|
| Weight | 165.4 lb | +2.0 lb |
| Body Fat % | 12.0% | +0.2% |
| FFM | 145.6 lb | +1.4 lb |
| Muscle Mass | 138.2 lb | +1.2 lb |

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

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## (2) Sleep (Oura)

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

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

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## (3) Food Log

| Meal | Item | Cal | P | C | F | Na | K |
|------|------|-----|---|---|---|----|---|
| AM Drinks | Collagen drink | 232 | 37.2 | 23 | 0.3 | 50 | 270 |
| M1 | Oats + honey + AB | 318 | 10.3 | 46.8 | 11.7 | 5 | 303 |
| M1 | French toast (120g) | 291 | 9.6 | 36 | 12 | 450 | 120 |
| M1 | Honey (2 tbsp) | 128 | 0.2 | 34.6 | 0 | 2 | 22 |
| M2 | FON Beef + sweet potato | 735 | 40 | 72.5 | 32 | 150 | 2,113 |
| Extra | Chicken/quinoa/spinach | 640 | 48 | 47 | 32 | 350 | 944 |
| Extra | Primal BBQ (6 tbsp) | 60 | 0 | 12 | 0 | 345 | 94 |
| Extra | Talenti gelato (1.5 srv) | 450 | 9 | 54 | 22.5 | 113 | 150 |
| M4 | Eggs (3 large) | 215 | 18.9 | 1.1 | 14.3 | 210 | 207 |
| M4 | Egg whites (8 tbsp/120g) | 62 | 12.8 | 2.6 | 0 | 165 | 196 |
| Extra | Sriracha (6 tsp) | 18 | 0.4 | 3.8 | 0.2 | 460 | 24 |
| Extra | Beef chili w/ beans (4 cups) | 1,000 | 80 | 88 | 40 | 2,200 | 1,800 |
| Extra | White rice (2 cups cooked) | 412 | 8.6 | 89.6 | 0.8 | 4 | 108 |
| **TOTAL** | | **4,561** | **275** | **511.4** | **165.8** | **4,504** | **6,351** |

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## (4) Targets

| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 4,561 | 3,002 | ❌ +1,559 |
| Protein | 275g | 213.6g | ✅ +61g |
| Carbs | 511.4g | 302.3g | ❌ +209g |
| Fat | 165.8g | 120g | ❌ +46g |
| Sodium | 4,504mg | <2,500mg | ❌ +2,004mg |
| Potassium | 6,351mg | >7,000mg | ⚠️ -649mg |

*Status: ✅ = on target, ⚠️ = within 10%, ❌ = off target*

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## (5) Workout

| Type | Muscles Hit |
|------|-------------|
| Lower | Quads |

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## (6) Cycle Status

**Week 3 of 8** — Day 18

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

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## (7) Notes

- +1.4 lb FFM gain since baseline, on track
- Body water 63.5%, metabolic age 23
- Lower day (quads)
- Big surplus day: +1,559c, Na nearly 2x limit
- Protein crushed (+61g)
- Expect water retention tomorrow from Na + carbs
- White rice + chili sodium = skin protocol deviation
- Skipped M1 smoothie