# Daily Tracker — January 28, 2026 **Week 3, Day 20 of 8-week cycle** --- ## (1) Body Comp (RENPHO) | Metric | Value | Δ from Baseline | |--------|-------|-----------------| | Weight | 166.2 lb | +2.8 | | Body Fat | 12.0% | +0.2% | | FFM | 146.0 lb | +1.8 | | Muscle Mass | 138.6 lb | +1.6 | *Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle* *FFM:total gain ratio ~64%* --- ## (2) Sleep (Oura) | Metric | Value | Target | |--------|-------|--------| | Duration | — | 7-8 hrs | | Efficiency | — | >85% | | Deep | — | >15% | | REM | — | >20% | | RHR | — | <50 | --- ## (3) Food Log | Meal | Cal | P | C | F | Na | K | |------|-----|---|---|---|----|---| | AM Drinks | 232 | 37.2 | 23 | 0.3 | 20 | 270 | | M1 (oats+AB+honey) | 318 | 10.3 | 46.8 | 11.7 | 8 | 303 | | Extra Meal 3 (venison+SP) | 555 | 44 | 75.5 | 9.5 | 159 | 2,068 | | M3 (cod+avo+goji+veg) | 636 | 48.8 | 47.2 | 31.7 | 478 | 1,809 | | M4 (eggs+EW+kiwi+AB) | 726 | 58 | 40.3 | 42.3 | 435 | 815 | | Steak dinner | 893 | 55 | 68 | 44.8 | 558 | 810 | | Extra (2 raspberry oranges) | 160 | 4 | 40 | 0 | 0 | 450 | | Extra (matcha latte) | 150 | 4 | 20 | 5 | 120 | 200 | | Extra (sauces) | 80 | 0 | 15 | 1 | 445 | 258 | | Extra (salmon caviar) | 120 | 12 | 0 | 7.5 | 690 | 0 | | Extra Meal 1 (chicken+quinoa) | 640 | 48 | 47 | 32 | 167 | 944 | | **TOTAL** | **4,510** | **321.3** | **422.8** | **185.8** | **3,080** | **7,927** | ### Meal Details **Steak Dinner:** - Steak bone-in 246g (~200g meat): 582c / 48P / 0C / 44F / 120Na / 440K - Broccoli 6 pieces (~90g): 31c / 2P / 6C / 0.4F / 36Na / 260K - Sriracha 4 tsp: 20c / 0P / 4C / 0F / 400Na / 40K - White rice 200g: 260c / 5P / 58C / 0.4F / 2Na / 70K **Deviations:** - No smoothie (no blender) — lost 297c, 1,421mg K+, 255mg Na - No bone broth — lost 58c, 14P, 274mg K+, 200mg Na - White rice ⚠️ skin avoid list (high-GI) — one-time deviation --- ## (4) Targets | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 4,510 | 3,002 | ❌ +1,508 | | Protein | 321.3g | 213.6g | ❌ +107.7 | | Carbs | 422.8g | 302.3g | ❌ +120.5 | | Fat | 185.8g | 120g | ❌ +65.8 | | Sodium | 3,080mg | <2,500mg | ❌ +580 | | Potassium | 7,927mg | >7,000mg | ✅ | --- ## (5) Workout **Upper (Push)** @ DMV Iron --- ## (6) Cycle Status **Week 3, Day 20** (started 1/9/26) | Compound | Dose | Notes | |----------|------|-------| | Enclomiphene | 25mg AM | ↑ from 12.5mg as of 1/28 | | AC-262 | 20mg AM | ↑ from 10mg as of 1/28 | | GHK-Cu | 2mg SubQ | 8 units on 1mL syringe | **Dropped:** MK-677 (1/18, facial water), Retatrutide (cost) **Pending:** AC-262 → Ostarine 15mg when delivered **Bloodwork:** Week 4 early Feb, Week 8 early March --- ## (7) Notes - Massive surplus day (+1,508 cal) — aggressive bulk - 321g protein — well above 213.6g target - Sodium over limit (3,080mg vs <2,500mg) — caviar (690mg), steak dinner sriracha (400mg), sauces - K+ solid at ~8k despite no smoothie - Venison swap saved ~180c and ~22.5F vs beef blend - Dosage increase day: Enclo 12.5→25mg, AC-262 10→20mg - White rice one-time deviation from skin protocol
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