# Tracker — Sunday, February 22, 2026 ----- ## (1) AM Body Comp (RENPHO) |Metric |Value |Δ from Baseline| |-----------|--------|---------------| |Weight |169.6 lb|+6.2 | |Body Fat % |12.4% |+0.6% | |FFM |148.6 lb|+4.4 | |Muscle Mass|141.0 lb|+4.0 | *Baseline (Jan 1): 163.4 lb, 11.8% BF, 144.2 FFM, 137.0 muscle* ----- ## (2) Sleep (Oura) |Metric |Value |Target|Status| |-----------|-------|------|------| |Sleep Score|77 |— |Good | |Total Sleep|7h 29m |7-8h |✅ | |Efficiency |91% |>85% |✅ | |Deep |17% |>15% |✅ | |REM |26% |>20% |✅ | |RHR |65 |<50 |❌ | |HRV |32 ms |— |Low | |Bedtime |1:23am |<12am |❌ | ----- ## (3) Food Log (v32) |Meal|Item|Cal|P|C|F|Na|K| |---|---|---|---|---|---|---|---| |AM Drink (½)|ACV + collagen + beet|54|9.4g|4.2g|0.1g|5mg|89mg| |—|Matcha habibi milk latte (20oz)|280|6g|42g|8g|120mg|250mg| |Meal 1|Smoothie (banana+blueberry+strawberry+coconut water)|297|5.3g|72.5g|1.9g|255mg|1,421mg| |—|Salmon (5oz cooked)|292|32.5g|0g|16.7g|63mg|445mg| |—|Olive oil (2 tbsp)|240|0g|0g|28g|0mg|0mg| |—|Egg whites (15 tbsp)|118|24.4g|1.7g|0.4g|379mg|338mg| |—|Melinda's Green (4 tsp)|0|0g|0g|0g|260mg|0mg| |—|Pickled beets (2 tbsp)|10|0g|4g|0g|420mg|166mg| |Meal 2|Salmon mac & cheese (1.5 cups)|600|30g|52.5g|29g|750mg|225mg| |Meal 3|Pasta dish from yesterday (1/3)|1,247|40.5g|126.7g|64.4g|497mg|897mg| |—|Chicken breast (6oz cooked)|280|51.8g|0g|6g|97mg|435mg| |—|Melinda's Green (5 tsp)|0|0g|0g|0g|325mg|0mg| |—|Parmesan (3oz)|330|27g|3g|24g|690mg|90mg| |—|Chocolate cake (1 slice)|350|4g|50g|16g|300mg|100mg| |—|Banana (1 medium)|105|1.3g|27g|0.4g|1mg|422mg| |**TOTAL**||**4,203**|**232.2g**|**383.6g**|**194.9g**|**4,162mg**|**4,878mg**| ----- ## (4) Targets (v32) — TRAINING |Metric |Actual |Target |Status| |---------|---------|--------|------| |Calories |4,203 |3,800 |❌ (+403)| |Protein |232.2g |220g |✅ | |Carbs |383.6g |500g |❌ (–116g)| |Fat |194.9g |98g |❌ (+96.9g)| |Sodium |4,162mg |<2,500mg|❌ (+1,662mg)| |Potassium|4,878mg |>4,700mg|✅ | |Hydration|— |≥3L |— | ----- ## (5) Workout |Type |Muscles Hit| |-----|-----------| |Lower|Legs | **Pre-Workout:** |Item|Dose| |---|---| |Stim-free pump formula|2 scoops| |Sildenafil|50mg| **LISS Cardio:** |Type|Duration|HR Zone| |---|---|---| |—|—|—| *Split: L-U-L-U-L-U-R. Priority: 1.Legs 2.LowChest 3.CenterChest 4.Lats 5.CenterBack 6.RearDelt 7.LowTri* ----- ## (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 - Weight flat from yesterday (169.6), BF% down 0.1% (12.5→12.4), FFM up 0.2 lb - Sleep quality solid — all stage targets hit. Bedtime late (1:23am), sleep debt moderate (3h 40m) - RHR 65 bpm — elevated, well above <50 target. HRV 32 ms — low - Protein hit ✅ (232.2g) — big improvement from yesterday's 163g - Fat massively over target (+96.9g) — cream pasta leftovers + mac & cheese + parm + cake - Sodium over for second consecutive day (+1,662mg) — mac & cheese, parm, pickled beets, hot sauce - Potassium hit ✅ thanks to smoothie + banana - Day 2 of off-plan eating while adjusting to Reta — return to standard meals tomorrow ----- ----- ## (A1) Cycle Status — Phase 1 **Week 7 of 8** — Day 45 |Compound |Dose |Taken | |------------|--------------|------------------------------| |Ostarine |5mg AM |✅ | |Enclomiphene|12.5mg AM |✅ | |GHK-Cu |2mg SubQ |— *(M/W/F only)* | |Retatrutide |1mg SubQ |— *(next pin: Sat Feb 28, pin 2/7)*| *Cardarine DROPPED 2/16 (PPARδ antagonizes Accutane)* *Cycle start: Jan 9 | End: Mar 6 | PCT: Enclo 12.5mg 14d* *Retatrutide start: Feb 18 | End: Apr 1 | Next pin: Feb 28 (1mg, pin 2/7)* ----- ## (A2) Enhancement Notes - Day 5 post first Reta pin (2mg Wed 2/18) — appetite improving, able to eat more today - RHR 65 bpm — elevated. Monitor this week. Red flag threshold is >95 sustained - HRV 32 ms — low stress/recovery marker - Sildenafil 50mg pre-workout for pump/vasodilation on leg day - Two consecutive days of high sodium (3,596mg yesterday, 4,162mg today) — prioritize low-Na plan meals tomorrow
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Sunday