# Tracker — Friday, February 13, 2026 --- ## (1) AM Body Comp (RENPHO) | Metric | Value | Δ from Baseline | |--------|-------|-----------------| | Weight | 170.4 lb | +7.0 lb | | Body Fat % | 12.5% | +0.7% | | FFM | 149.0 lb | +4.8 lb | | Muscle Mass | 141.6 lb | +4.6 lb | *Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle* --- ## (2) Sleep (Oura) *No data — Oura Ring not worn* --- ## (3) Food Log (v30) | Meal | Item | Cal | P | C | F | Na | K | |------|------|-----|---|---|---|----|---| | AM Drink | ACV + lemon + collagen + beet | 107 | 18.7 | 8.4 | 0.1 | 10 | 178 | | AM | 2 espresso + Chobani creamer | 41 | 0.2 | 6 | 1.5 | 23 | 98 | | Meal 1 | Smoothie (banana+berry+coconut water) | 297 | 5.3 | 72.5 | 1.9 | 255 | 1,421 | | Meal 1 | Eggs (3 whole + 8 tbsp whites) | 278 | 31.9 | 2 | 14.5 | 415 | 387 | | Extra | Oats 1c + 2 banana + 3tbsp honey + 2tbsp maple + 2tbsp AB | 1,014 | 23.3 | 192 | 24.2 | 15 | 1,426 | | — | Pistachio latte (~8oz) | 170 | 4 | 23 | 7 | 115 | 200 | | — | Turkish coffee | 5 | 0 | 1 | 0 | 5 | 50 | | KBBQ | Brisket (~10.5oz) | 525 | 31.5 | 0 | 42 | 210 | 330 | | KBBQ | Bulgogi (~14oz, 2 plates) | 532 | 39.2 | 26.6 | 26.6 | 1,330 | 560 | | KBBQ | Galbi (~15.75oz, 2.25 plates) | 867 | 55.2 | 23.7 | 55.2 | 1,260 | 745 | | KBBQ | White rice (3 cups) | 720 | 13.5 | 159 | 1.2 | 0 | 165 | | KBBQ | Sesame oil (2 tbsp) | 240 | 0 | 0 | 28 | 0 | 0 | | KBBQ | Salt (2 tsp) | 0 | 0 | 0 | 0 | 4,600 | 0 | | KBBQ | Fried veggie dumplings (3) | 210 | 5 | 24 | 10.5 | 480 | 90 | | **TOTAL** | | **5,006** | **227.8g** | **538.2g** | **212.7g** | **8,718mg** | **5,650mg** | --- ## (4) Targets (v30) | Metric | Actual | Target | Status | |--------|--------|--------|--------| | Calories | 5,006 | 3,856 | ❌ +30% | | Protein | 227.8g | 215-220g | ✅ | | Carbs | 538.2g | 528g | ✅ | | Fat | 212.7g | 108-115g | ❌ +85% | | Sodium | 8,718mg | <2,500mg | ❌ 3.5× | | Potassium | 5,650mg | >4,700mg | ✅ | | Hydration | — | ≥3L (aim 4L+) | 🔄 | --- ## (5) Workout | Type | Muscles Hit | |------|-------------| | Upper | Shoulders + Triceps @ DMV Iron | --- ## (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 | ✅ | --- ## (7) Medication | Medication | Dose | Taken | |------------|------|-------| | Accutane (isotretinoin) | 40mg w/ Meal 2 | ✅ | --- ## (8) Notes - KBBQ day — protein and carbs hit target, calories +30% from fat-heavy cuts (brisket, galbi) and sesame oil dip - Fat nearly 2× target, Na 3.5× from salt dip + marinades — one-day blowout, no concern - Expect scale +2-3 lbs tomorrow from sodium-driven water retention, will normalize by Sunday - Shoulders + triceps at DMV Iron - New dark spots appearing on chest/face — likely PIH from Accutane purge + increased photosensitivity. Bring up at next derm visit. Prioritize daily sunscreen. - Hydrate 4L+ to flush sodium --- --- # APPENDIX: Enhancement Protocol *Strip this section for public version.* --- ## (A1) Cycle Status — Phase 3 **Week 6 of 8** — Day 36 | Compound | Dose | Taken | |----------|------|-------| | Ostarine | 5mg AM | ❌ | | Enclomiphene | 12.5mg AM | ❌ | | Cardarine | 10mg AM | ❌ | | GHK-Cu | 2mg SubQ | ✅ (Fri) | *Cycle start: Jan 9 | End: Mar 6 | Next bloods: TBD* --- ## (A2) Enhancement Notes - Skipped all orals today — resume tomorrow, no impact from one missed day - GHK-Cu pinned on schedule (M/W/F) - Accutane taken with KBBQ — high fat meal = ideal absorption
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