# Tracker — Wednesday, February 4, 2026 --- ## (1) AM Body Comp (RENPHO) | Metric | Value | Δ from Baseline | |--------|-------|-----------------| | Weight | 166.8 lb | +3.4 lb | | Body Fat % | 12.1% | +0.3% | | FFM | 146.6 lb | +2.4 lb | | Muscle Mass | 139.4 lb | +2.4 lb | *Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle* --- ## (2) Food Log | Meal | Item | Cal | P | C | F | Na | K | |------|------|-----|---|---|---|----|---| | AM Drinks | ACV/lemon/cran + collagen + beet | 162 | 19.2g | 23g | 0.3g | 13mg | 270mg | | M1a | Smoothie + oats (v25) | 737 | 19.1g | 160.3g | 7.5g | 262mg | 1,788mg | | M1b | Whites + oats + banana + honey + 1tbsp EVOO + 2tsp sriracha *(no eggs)* | 659 | 24.7g | 104.4g | 18.3g | 421mg | 883mg | | Extra | Bison Greens Pasta (1 portion) | 940 | 56.8g | 85.4g | 41.9g | 194mg | 1,325mg | | Cheat | Rana Pasta (full) + 3c spinach | 1,881 | 86.7g | 159.3g | 96.3g | 4,535mg | 2,241mg | | **TOTAL** | | **4,379** | **206.5g** | **532.4g** | **164.3g** | **5,425mg** | **6,507mg** | --- ## (3) Targets (v25) | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 4,379 | 3,900 | ✅ +479 surplus | | Protein | 206.5g | 215-220g | ⚠️ close (−9g) | | Carbs | 532.4g | 535-545g | ✅ on target | | Fat | 164.3g | 108-115g | ❌ +49g over | | Sodium | 5,425mg | <2,500mg | ❌ 2.2× limit | | Potassium | 6,507mg | >4,700mg | ✅ crushed it | *Status: ✅ = on target, ⚠️ = within 10%, ❌ = off target* --- ## (4) Workout | Type | Muscles Hit | |------|-------------| | Upper (light) | Shoulders + Abs | --- ## (5) Supplements (v25) | Timing | Supplement | Taken | |--------|------------|-------| | AM | Collagen 20g | ✅ | | AM | Beet Powder 5g | ✅ | | AM | Fish Oil 3g | ✅ | | AM | D3 4,000IU | ✅ | | AM | NAC 600mg | ✅ | | Dinner | Zinc Picolinate 30mg | ✅ | | Dinner | NAC 600mg | ☐ | | Dinner | Melatonin 0.5mg | ✅ | | Bed | Mag Glycinate 400mg | ✅ | | Bed | Glycine 3g | ☐ | --- ## (6) Cycle Status — Phase 3 **Week 4 of 8** — Day 27 | Compound | Dose | Taken | |----------|------|-------| | Ostarine | 5mg AM | ✅ | | Enclomiphene | 12.5mg AM | ✅ | | Cardarine | 10mg AM | ✅ | | GHK-Cu | 2mg SubQ | ✅ *(Wed)* | --- ## (7) One-off: MK-677 25mg pre-dinner --- ## (8) Notes - Oura Ring likely lost — sleep tracking paused - Accutane (Accurate) arriving in a few days - ~4-5 hrs sleep last night — MK-677 should help rebound tonight - Derm bloods 2/3: all clear, Accutane green-lit - Created meal-plan-v26.md (combined meals, no timing) - Cheat day — sodium and fat blown, cals/carbs/protein solid - ⚠️ Dairy in Rana pasta — monitor skin 48-72hrs - Hydrate extra tonight (3L+) to flush sodium - Back to v26 clean eating tomorrow
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Wednesday