2026-02-10

# Tracker — Tuesday, February 10, 2026

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## (1) AM Body Comp (RENPHO)

| Metric | Value | Δ from Baseline |
|--------|-------|-----------------|
| Weight | 169.2 lb | +5.8 lb |
| Body Fat % | 12.4% | +0.6% |
| FFM | 148.2 lb | +4.0 lb |
| Muscle Mass | 140.8 lb | +3.8 lb |

*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 | 87 (Optimal) | — | ✅ |
| Total Sleep | 8h 27m | 7-8h | ✅ |
| Efficiency | 93% | >85% | ✅ |
| Deep | 18% (1h 33m) | >15% | ✅ |
| REM | 28% (2h 19m) | >20% | ✅ |
| RHR | 48 bpm | <50 | ✅ |
| HRV | 53 ms | — | — |
| Bedtime | 12:19 AM | <12am | ⚠️ |

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## (3) Food Log

| Meal | Item | Cal | P | C | F | Na | K |
|------|------|-----|---|---|---|----|---|
| AM Drink | ACV + lemon + collagen + beet | 107 | 18.7g | 8.4g | 0.1g | 10mg | 178mg |
| Meal 1 | Smoothie (banana+blueberry+strawberry+coconut water) | 297 | 5.3g | 72.5g | 1.9g | 255mg | 1,421mg |
| Meal 1 | Eggs (3 whole + 8tbsp whites) + 3tsp sriracha | 293 | 31.9g | 5.0g | 14.5g | 715mg | 387mg |
| Meal 1 | Half oats (3/4c + 1/2 banana + 2.5tbsp honey) | 447 | 11.1g | 96.7g | 4.4g | 8mg | 498mg |
| Meal 1 | Avocado (1 whole/200g) | 322 | 4.0g | 17.1g | 29.5g | 14mg | 975mg |
| Extra | Espresso + 1tbsp Chobani creamer | 38 | 0.1g | 5.5g | 1.5g | 14mg | 34mg |
| Meal 2 | Full FON bison + 2/3 Siete seasoning + 3c arugula + 204g quinoa | 890 | 95.7g | 59.6g | 32.2g | 1,850mg | 1,919mg |
| Extra | Wegmans Rainbow Chip cookie (1) | 160 | 2.0g | 23.0g | 7.0g | 85mg | 0mg |
| Extra | Pizza 3sl (2 sausage + 1 pepperoni, 1 small) | 750 | 30.0g | 75.0g | 35.0g | 750mg | 150mg |
| Extra | Oats 1.5c + banana + 3tbsp honey (3/4 eaten) | 574 | 16.5g | 119.0g | 6.6g | 9mg | 729mg |
| **TOTAL** | | **3,878** | **215.3g** | **481.8g** | **132.7g** | **3,710mg** | **6,291mg** |

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## (4) Targets (v29)

| Metric | Actual | Target | Status |
|--------|--------|--------|--------|
| Calories | 3,878 | 3,856 | ✅ |
| Protein | 215.3g | 215-220g | ✅ |
| Carbs | 481.8g | 528g | ⚠️ -46g |
| Fat | 132.7g | 108-115g | ❌ +18g |
| Sodium | 3,710mg | <2,500mg | ❌ +1,210mg |
| Potassium | 6,291mg | >4,700mg | ✅ |
| Hydration | — | ≥3L | — |

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## (5) Workout

| Type | Muscles Hit |
|------|-------------|
| Upper (Heavy) | Chest, Shoulders, Abs, Back |

*0.5 mi run. Smith Incline Bench 180×3 ⬆️ PR (prev 180×2).*

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## (6) Supplements (v29)

| 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 200mg | — |
| Bed | Glycine 3g | — |

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## (7) Medication

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

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## (8) Notes

- Weight -1.2 lb from yesterday (170.4 → 169.2)
- Sleep: all green, bedtime 19 min late
- Accutane Day 8
- Heavy upper (chest + shoulders + abs + back) after lower + light back yesterday
- Smith Incline 180×3 ⬆️ PR
- Calories ✅ Protein ✅ K+ ✅
- Carbs slightly short (-46g) from half oats at Meal 1 + 3/4 oats at night
- Fat over (+18g) — pizza + full avocado
- ⚠️ Na blown (3,710mg) — Siete seasoning 1,541mg + pizza ~750mg
- High-GI: cookie, pizza — mitigated by post-workout timing
- Still need: Accutane, PM supps, bedtime stack

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# APPENDIX: Enhancement Protocol

## (A1) Cycle Status — Phase 3

**Week 5 of 8** — Day 33

| Compound | Dose | Taken |
|----------|------|-------|
| Ostarine | 5mg AM | ✅ |
| Enclomiphene | 12.5mg AM | ✅ |
| Cardarine | 10mg AM | ✅ |
| GHK-Cu | 2mg SubQ | — *(M/W/F only)* |

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

## (A2) Enhancement Notes

-