2026-02-07

# Tracker — Saturday, February 7, 2026

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## (1) AM Body Comp (RENPHO)

| Metric | Value | Δ from Baseline |
|--------|-------|-----------------|
| Weight | 167.8 lb | +4.4 |
| Body Fat % | 12.2% | +0.4% |
| FFM | 147.2 lb | +3.0 |
| Muscle Mass | 140.0 lb | +3.0 |

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

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## (2) Sleep (Oura)

| Metric | Value | Target | Status |
|--------|-------|--------|--------|
| Sleep Score | 74 (Good) | — | — |
| Total Sleep | 7h 34m | 7-8h | ✅ |
| Efficiency | 89% | >85% | ✅ |
| Deep | 1h 1m (13%) | >15% | ❌ |
| REM | 1h 56m (26%) | >20% | ✅ |
| RHR | 52 bpm | <50 | ❌ |
| HRV | 68 ms | — | — |
| Bedtime | ~1:16 AM | <12am | ❌ |

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## (3) Food Log

| Meal | Item | Cal | P | C | F | Na | K |
|------|------|-----|---|---|---|----|---|
| AM Drink | ACV + lemon + collagen + beet | 107 | 18.7 | 8.4 | 0.1 | 10 | 178 |
| Extra | Chobani creamer 2tbsp | 70 | 0 | 10 | 3 | 20 | 0 |
| Meal 1 | Smoothie + eggs + 1/4 oats + 3tsp sriracha | 828 | 43.4 | 128.9 | 18.8 | 974 | 2,057 |
| Pre-WO | 1 scoop pump formula + 20mg tadalafil | 0 | 0 | 0 | 0 | 0 | 0 |
| Meal 2 | Tilapia 12oz + carrots 2c + 4tbsp honey mustard + 8tsp sriracha | 686 | 70.6 | 40 | 28.4 | 1,518 | 1,396 |
| Extra | Cream pasta (1/4) + 1.5tsp sriracha | 762 | 15.6 | 85.1 | 41.1 | 174 | 300 |
| Extra | Strawberry lemonade | 100 | 0 | 25 | 0 | 5 | 50 |
| Meal 3 | Lamb 8oz + potatoes 2med + tomatoes + 2tbsp olive oil + quinoa 1.5c | 1,373 | 71.5 | 139.5 | 59.3 | 150 | 2,580 |
| Extra | Oats (~1/2) + 3/4 banana + 1tbsp honey | 629 | 13.6 | 142 | 5.3 | 8 | 847 |
| **TOTAL** | | **4,555** | **233.4** | **579.3** | **155.9** | **2,859** | **7,408** |

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## (4) Targets (v27)

| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 4,555 | 3,856 | ❌ +699 |
| Protein | 233.4g | 215-220g | ✅ +13g |
| Carbs | 579.3g | 528g | ✅ +51g |
| Fat | 155.9g | 108-115g | ❌ +41g |
| Sodium | 2,859mg | <2,500mg | ❌ +359mg |
| Potassium | 7,408mg | >4,700mg | ✅ |

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## (5) Workout

| Exercise | Weight × Reps |
|----------|---------------|
| Chris Heria Ab Workout | 8 min |
| Bench Press | 195 × 5 |
| Lateral Raise | 45 × 10 ⬆️ PR |
| Shrugs | 90 × 6 ⬆️ PR |
| DB Shoulder Press | 55 × 10 |
| Tricep Pushdowns | 110 × 12 |
| Shoulder Press Machine | 2 plates/side |
| Cable Chest Flies | 40 × 15-20 |

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## (6) Supplements (v27)

| Timing | Supplement | Taken |
|--------|------------|-------|
| AM | Collagen 20g | ✅ |
| 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 200mg | ✅ |
| Bed | Glycine 3g | ☐ *(not arrived)* |

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## (7) Medication

| Medication | Dose | Taken |
|------------|------|-------|
| Accutane (isotretinoin) | 40mg w/ Meal 2 | ✅ |

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## (8) Cycle Status — Phase 3

**Week 5 of 8** — Day 30

| Compound | Dose | Taken |
|----------|------|-------|
| Ostarine | 5mg AM | ✅ |
| Enclomiphene | 12.5mg AM | ✅ |
| Cardarine | 10mg AM | ✅ |
| GHK-Cu | 2mg SubQ | — *(Sat — next: Mon)* |

*Cycle start: Jan 9 | End: Mar 6 | Next bloods: TBD*

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## (9) Notes

- Weight -1.2 lb from yesterday (169.0 → 167.8) — normalizing after cheat days
- 2 PRs: Lateral Raise 45×10, Shrugs 90×6
- 3 consecutive training days (Upper/Lower/Upper)
- Protein ✅ Carbs ✅ K+ ✅ — all targets hit
- Fat and sodium over — lamb + olive oil + cream pasta + sriracha heavy day
- Calories +699 surplus justified after 3 training days with PRs
- Accutane Day 3
- Sleep: deep sleep (13%) and RHR (52) missed targets, late bedtime (1:16am)
- ⚠️ Dairy flags: Chobani creamer, heavy cream in pasta