# Tracker — Thursday, February 12, 2026 --- ## (1) AM Body Comp (RENPHO) | Metric | Value | Δ from Baseline | vs Yesterday | |--------|-------|-----------------|--------------| | Weight | 169.8 lb | +6.4 lb | -0.8 lb | | Body Fat % | 12.4% | +0.6% | -0.1% | | FFM | 148.6 lb | +4.4 lb | -0.6 lb | | Muscle Mass | 141.0 lb | +4.0 lb | -0.8 lb | *Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle* --- ## (2) Sleep (Oura) | Metric | Value | |--------|-------| | Data | ❌ Unavailable — ring died overnight | --- ## (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 | | Extra | Espresso (2 shots) | 10 | 0g | 0g | 0g | 0mg | 0mg | | Extra | Starbucks Venti Iced Banana Bread Matcha | 490 | 12.0g | 57.0g | 24.0g | 225mg | 100mg | | Extra | Olive oil (2tbsp) | 240 | 0g | 0g | 28.0g | 0mg | 0mg | | Meal 2 | Salmon 5oz + white rice 200g + egg whites 5 + veggies 2c + Tabasco Chipotle 5tsp | 695 | 59.4g | 69.0g | 17.4g | 992mg | 1,180mg | | Post-WO 1 | Chicken 8oz + white rice 300g + salmon 4.5oz + sriracha 5tsp | 1,028 | 103.6g | 89.0g | 23.5g | 746mg | 1,155mg | | Post-WO 2 | Chicken 8oz + white rice 363g + honey 5tbsp + sriracha 4tsp + Kimchili 2tbsp | 1,165 | 77.0g | 192.1g | 8.3g | 715mg | 784mg | | Extra Meal | Oats 1c + banana ×2 + honey 3tbsp + maple 2tbsp + AB 2tbsp | 1,014 | 23.3g | 192.0g | 24.2g | 15mg | 1,426mg | | **TOTAL** | | **5,046** | **299.3g** | **680.0g** | **127.4g** | **2,958mg** | **6,244mg** | --- ## (4) Targets (v30) | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 5,046 | 3,856 | ⚠️ +1,190 | | Protein | 299.3g | 215-220g | ✅ +79g | | Carbs | 680.0g | 528g | ⚠️ +152g | | Fat | 127.4g | 108-115g | ❌ +12g | | Sodium | 2,958mg | <2,500mg | ❌ +458mg | | Potassium | 6,244mg | >4,700mg | ✅ | | Hydration | — | ≥3L | — | --- ## (5) Workout — Lower (Fasted) | Exercise | Weight × Reps | PR? | |----------|---------------|-----| | Squat | 275 × 2 | ✅ NEW (+5 lb) | | PL Squat Press | 630 × 5 | ✅ NEW (+90 lb, +2 reps) | *Pre-WO: Ostarine 5mg + sildenafil 50mg + tadalafil 20mg + 1 scoop pre-workout* --- ## (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 | ❌ (out of stock) | --- ## (7) Medication | Medication | Dose | Taken | |------------|------|-------| | Accutane (isotretinoin) | 40mg w/ Meal 2 | ⬜ | *Accutane Day 10* --- ## (8) Notes - Weight back in goal range at 169.8 lb (-0.8 from yesterday) - No sleep data — Oura ring battery died overnight - 2 massive lower PRs fasted: Squat 275×2 (+5), PL Squat Press 630×5 (+90 lb, +2 reps) - Pre-workout stack: extra Ostarine 5mg (10mg total today), sildenafil 50mg + tadalafil 20mg + 1 scoop pre - ⚠️ Double PDE5 inhibitor — monitor for BP symptoms - 5,046c surplus day — justified by fasted leg PRs + glycogen depletion - Protein crushed at 299g - Na over (+458mg) — extra sriracha + Chipotle Tabasco - K+ hit ✅ at 6,244mg - Meal plan updated to v30: oats removed from morning, Extra Meal (1c oats + AB) added - Still need: Accutane, PM supps, bedtime stack - Charge Oura ring tonight --- --- # APPENDIX: Enhancement Protocol ## (A1) Cycle Status — Phase 3 **Week 5 of 8** — Day 35 | Compound | Dose | Taken | |----------|------|-------| | Ostarine | 5mg AM + 5mg pre-WO | ✅ (10mg today) | | Enclomiphene | 12.5mg AM | ✅ | | Cardarine | 10mg AM | ✅ | | GHK-Cu | 2mg SubQ | ⬜ (next: Friday) | *Cycle start: Jan 9 | End: Mar 6 | Next bloods: TBD* ## (A2) Enhancement Notes - Double Ostarine dose (10mg) pre-workout - Sildenafil 50mg + Tadalafil 20mg pre-workout for pump/vascularity - 2 lower body PRs on fasted training
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