# Tracker — Thursday, January 29, 2026 --- ## (1) AM Body Comp (RENPHO) | Metric | Value | Δ from Baseline | |--------|-------|-----------------| | Weight | 166.4 lb | +3.0 | | Body Fat % | 12.1% | +0.3 | | FFM | 146.4 lb | +2.2 | | Muscle Mass | 139.2 lb | +2.2 | *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 | |------|------|-----|---|---|---|-----| | AM Drinks | ACV + Collagen + Creatine + Beet | 232 | 37.2g | 23g | 0.3g | 20 | | M1 | Oats only (no smoothie) | 318 | 10.3g | 46.8g | 11.7g | 8 | | M2 | CFA Spicy Deluxe + Buffalo | 600 | 33g | 48g | 29.5g | 2,520 | | Extra | Beef Pasta (EM4) | 716 | 57g | 83g | 18g | 616 | | Extra | Ted's Pop Tart (blueberry) | 450 | 5g | 60g | 22g | 300 | | M4 | Beef Pasta (EM4) + Venison 8oz | 1,166 | 129g | 83g | 36g | 766 | | Extra | Melinda's Green Hot Sauce (5 tsp) | 0 | 0g | 0g | 0g | 325 | | Extra | 2 kiwis + 2 bananas | 326 | 4.6g | 82.3g | 1.7g | 6 | | Extra | Pre-workout (2 scoops) | 10 | 0g | 0g | 0g | 50 | | **TOTAL** | | **3,818** | **276.1g** | **426.1g** | **119.2g** | **4,611** | --- ## (4) Targets | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 3,818 | 3,002 | ❌ +816 | | Protein | 276.1g | 213.6g | ✅ +62.5g | | Carbs | 426.1g | 302.3g | ❌ +123.8g | | Fat | 119.2g | 120g | ✅ | | Sodium | 4,611mg | <2,500mg | ❌ +2,111 over | *Status: ✅ = on target, ⚠️ = within 10%, ❌ = off target* --- ## (5) Workout | Type | Muscles Hit | |------|-------------| | Lower | Hips, Quads | --- ## (6) Cycle Status **Week 3 of 8** — Day 21 | Compound | Dose | Taken | |----------|------|-------| | Enclomiphene | 25mg AM | ☑️ | | AC-262 | 20mg AM | ☑️ | | GHK-Cu | 2mg SubQ | ☑️ | *Phase 2 (Wk 2-3)* --- ## (7) Supplements & Extras | Item | Dose | Timing | |------|------|--------| | Tadalafil | 40mg | Pre-workout | | Pre-workout | 2 scoops | Pre-workout | | Chamomile tea | — | Before bed | --- ## (8) Notes - **Leg day** — hips + quads - Protein crushed (+62.5g over target) — good for recovery - ⚠️ **Sodium at 4,611mg** — nearly 2x daily limit - Main Na culprits: CFA sandwich (1,810mg) + buffalo sauce (710mg) - Expect water retention tomorrow AM - Keep tomorrow very low-Na to balance out - Tadalafil dose is high (40mg) — standard pump dose is 5-10mg
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Thursday