2026-01-31

# Tracker — Saturday, January 31, 2026

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## (1) AM Body Comp (RENPHO)

| Metric | Value | Δ from Baseline |
|--------|-------|-----------------|
| Weight | 166.6 lb | +3.2 lb |
| Body Fat % | 12.1% | +0.3% |
| FFM | 146.6 lb | +2.4 lb |
| Muscle Mass | 139.2 lb | +2.2 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 |
|-----|------|-------|------|-----|-----|----------|
| — | — | — | — | — | — | — |

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## (3) Food Log

| Meal | Item | Cal | P | C | F | Na | K |
|------|------|-----|---|---|---|----|---|
| AM Drinks | ACV/lemon/cran + collagen/creatine/beet | 232 | 37.2 | 23 | 0.3 | 20 | 270 |
| M1 | Oats + 2 bananas + honey + AB 1tbsp | 560 | 13.3 | 108.8 | 12.7 | 10 | 1,277 |
| M1 | Smoothie (banana, blueberries, strawberries, coconut water) | 297 | 5.3 | 72.5 | 1.9 | 255 | 1,421 |
| Extra | 6 eggs + 2tbsp olive oil + 3c spinach + 150g white rice + 4tsp sriracha | 906 | 44.5 | 51.7 | 56.6 | 900 | 988 |
| Extra | Bone broth (2 cups) | 58 | 14 | 6 | 0 | 200 | 274 |
| Extra | Legion Whey+ (2 scoops) + almond milk (16oz) | 280 | 46 | 8 | 7 | 610 | 532 |
| M2 | Extra Meal 5 (Bison Pasta) + 3tsp Los Calientes | 940 | 56.8 | 85.4 | 41.9 | 299 | 1,325 |
| **TOTAL** | | **3,273** | **217.1** | **355.4** | **120.4** | **2,294** | **6,087** |

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## (4) Targets

| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 3,273 | 3,002 | ⚠️ +9% |
| Protein | 217.1g | 213.6g | ✅ |
| Carbs | 355.4g | 302.3g | ⚠️ +18% |
| Fat | 120.4g | 120g | ✅ |
| Sodium | 2,294mg | <2,500mg | ✅ |
| Potassium | 6,087mg | >7,000mg | ⚠️ 87% |

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## (5) Workout

| Type | Muscles Hit |
|------|-------------|
| Upper | Lats, Arms |

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## (6) Supplements

| Timing | Supplement | Taken |
|--------|------------|-------|
| AM | Collagen 40g | ☑ |
| AM | Beet Powder 5g | ☑ |
| AM | Creatine 5g | ☑ |
| AM | Fish Oil | ☑ |
| AM | D3 4000IU | ☑ |
| Dinner | Zinc 25-30mg | ☑ |
| Dinner | Melatonin 0.5mg | ☑ |
| Bed | Mag Glycinate 240mg | ☑ |

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## (7) Cycle Status

**Week 4 of 8** — Day 23

| Compound | Dose | Taken |
|----------|------|-------|
| Enclomiphene | 25mg AM | ☑ |
| AC-262 | 20mg AM | ☑ |
| Cardarine | 10mg AM | ☑ *(Phase 3 start)* |
| GHK-Cu | 2mg SubQ | — *(M/W/F only)* |
| Phenibut HCL | 50-100mg test | ☑ |

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## (8) Notes

- **Phase 3 officially started** — Cardarine 10mg added
- Phenibut test dose (50-100mg) — note effects for calibration
- Bloods due ~Feb 6
- ⚠️ **Skin flags today:** White rice (high-GI), Whey protein
- Solid day — protein/fat on target, slight surplus for recovery
- All supplements taken ✓