Carlos — LAST 30 DAYS
Complete health & fitness snapshot for 2026-09-20 → 2026-10-19 (30 days). Timezone America/New_York; today is 2026-10-19. Every metric theGRID tracks is included: nutrition, steps, runs, cardio, strength workouts, sleep, vitals, heart rate, bodyweight, water, habits, journal, recovery, alcohol, bowel, peptides, treatments, goals and injuries. This page is the read export. Agents that need to change data use the token-gated command API linked below, and name which profile they are writing.
Machine endpoints for this window
- https://itslos.com/api/agent/text/30d — plain text
- https://itslos.com/api/agent/json/30d — structured JSON
- https://itslos.com/api/agent/carlos — full all-time dump
- https://itslos.com/llms.txt — index of this surface
- https://itslos.com/api/agent/act — command card; POST the same URL with a bearer token to read or write a profile
Exported 2026-10-19T10:13:14.387Z · 30665 total records across all time
Raw 5-minute heart-rate buckets are omitted beyond a week; daily resting HR, HRV and min/avg/max are still below. See /agents/7d for the raw buckets.
LAST 30 DAYS — full log
Timezone: America/New_York (today = 2026-10-19; entry dates use stored calendar day keys)
Active goals:
- calories (weekly, down): 14000 cal
- sleep (weekly_avg, up): 7.5 hrs
- steps (daily, up): 10000 steps
- running (per_session, up): 3 mi
- water (daily, up): 150 oz
- cardio (daily, up): 25 min
Active injuries / illness:
(none)
Training split: Bro split (bro_split) — Choose one main muscle group per session.
- Chest — Presses · flyes
- Back — Rows · pulldowns
- Shoulders & arms — Presses · raises · curls · extensions
- Legs — Quads · hamstrings · glutes
Progression model: Classic (classic) — Two hard working sets per exercise, a heavier 6–10 rep target, and near-failure effort with no suggested extra sets.
Work rotation: 8-day cycle [day, day, night, night, off, off, off, off], anchored 2026-07-15, goal 4 workout(s) per cycle
today is cycle day 1 (Day shift 1); current cycle runs 2026-10-19 → 2026-10-26
=== LIBRARY & ALL-TIME (visible in app) ===
Workout routines:
- UPPER [Hypertrophy]: Plate-Loaded Chest Press (3 set rows); Sled Row (3 set rows); Pec-Deck / Butterfly (3 set rows); Pull-Down (3 set rows); Machine Triceps Extension (3 set rows); Biceps Curl Machine (3 set rows); Lateral Raise Machine (3 set rows)
- LOWER [Hypertrophy, Lower]: Pendulum Squat (3 set rows); Romanian Deadlift (3 set rows); Leg extension (3 set rows); Lying Leg Curl Machine (3 set rows); Calf Press (3 set rows)
- UPPER 2 [Hypertrophy]: Seated Chest Press (3 set rows); Machine Pullover (3 set rows); Shoulder Press Machine (3 set rows); Triceps Pushdown - V-Bar Attachment (3 set rows); Close-Grip EZ Bar Curl (3 set rows)
- ARMS [Hypertrophy]: Shoulder Press Machine (3 set rows); Triceps Pushdown (3 set rows); Cable Preacher Curl (3 set rows); Lateral Raise with Dumbbells (3 set rows); Reverse Flyes (3 set rows)
- Chest [Hypertrophy]: Incline Chest Press Machine (3 set rows); Pec-Deck / Butterfly (3 set rows); Converging Chest Press (3 set rows); High Cable Chest Fly (3 set rows)
Saved meals (top by use):
- Rotisserie Chicken (Costco) [lunch]: 140 kcal, 19P (used 5×)
- Chewy Bars Oats & Chocolate (Fiber One) [snack]: 150 kcal, 2P (used 4×)
- White rice, cooked (Generic) [lunch]: 205 kcal, 4.3P (used 3×)
- Rotisserie Seasoned Chicken Breast Strips (Tyson) [dinner]: 110 kcal, 20P (used 2×)
- Turkey Bacon, Cheddar & Egg White Sandwich (Starbucks) [breakfast]: 230 kcal, 17P (used 2×)
- Chicken & Pepper Jack Cheese Burrito (Realgoods Food Co) [breakfast]: 450 kcal, 37P (used 2×)
- CHARGRILLED CHIPOTLE SEASONED CHICKEN (Kirkland) [lunch]: 137 kcal, 13.6P (used 1×)
- Sweet Baby Rays bbq (Sweet Baby Ray's) [lunch]: 18 kcal, 0.1P (used 1×)
- 4 Cheese Chicken Carbonara Lasagna (Rana) [dinner]: 500 kcal, 30P (used 1×)
- Smoked Pulled Pork (Kirkland Signature) [lunch]: 160 kcal, 16P (used 0×)
Recipes:
- Chicken Bowl, Plain [lunch]: 404 kcal, 27.2P (used 0×; 2 ingredient(s): CHARGRILLED CHIPOTLE SEASONED CHICKEN (Kirkland) 2serving 274kcal; Rice 100g 1serving 130kcal)
- Pulled Pork [lunch]: 660 kcal, 47.9P (used 0×; 3 ingredient(s): Smoked Pulled Pork (Kirkland Signature) 250g 476kcal; Rice 100g 1serving 130kcal; Sweet Baby Rays bbq (Sweet Baby Ray's) 30g 54kcal)
All-time weight goal: target 175 lbs (down)
All-time weight latest: 194.6 lbs on 2026-10-18
All-time weight 7d avg: 194.1 lbs
All-time weight 30d avg: 196.5 lbs
All-time weight range: 193.6–218 lbs (96 weigh-ins all-time)
All-time weight change in period: -14.8 lbs
All-time weight weigh-ins in period:
- 2026-04-07: 209.4 lbs
- 2026-04-08: 207.8 lbs
- 2026-04-09: 208 lbs
- 2026-04-10: 207 lbs
- 2026-04-11: 206.6 lbs
- 2026-04-12: 207.4 lbs
- 2026-04-13: 204.2 lbs
- 2026-04-14: 204 lbs
- 2026-04-15: 201.6 lbs — "Post nap & Shit 6pm"
- 2026-04-16: 201 lbs
- 2026-04-17: 201.6 lbs
- 2026-04-18: 203.8 lbs
- 2026-04-19: 204.4 lbs
- 2026-04-20: 205 lbs
- 2026-04-21: 206.6 lbs
- 2026-04-22: 207.4 lbs
- 2026-05-10: 218 lbs
- 2026-05-11: 216.8 lbs
- 2026-05-12: 216.2 lbs
- 2026-05-13: 216.2 lbs
- 2026-05-31: 216.2 lbs
- 2026-06-01: 214 lbs
- 2026-06-02: 213.6 lbs
- 2026-06-03: 213.4 lbs
- 2026-06-04: 210.1 lbs
- 2026-06-05: 212.2 lbs
- 2026-06-06: 212.2 lbs
- 2026-06-07: 208.1 lbs
- 2026-06-08: 209.4 lbs
- 2026-06-09: 209.1 lbs
- 2026-06-10: 209 lbs
- 2026-06-11: 210 lbs
- 2026-06-12: 209.9 lbs
- 2026-06-13: 210.3 lbs
- 2026-06-15: 209.4 lbs
- 2026-06-16: 208.3 lbs
- 2026-06-17: 208 lbs — "Synced from Google Health / Fitbit"
- 2026-06-19: 206.4 lbs
- 2026-06-20: 205.7 lbs
- 2026-06-21: 207 lbs
- 2026-06-22: 207.5 lbs
- 2026-06-23: 204.8 lbs
- 2026-06-26: 204.4 lbs
- 2026-06-27: 204.1 lbs
- 2026-07-04: 203.7 lbs
- 2026-07-09: 203.7 lbs — "Synced from Google Health / Fitbit"
- 2026-07-10: 203.3 lbs
- 2026-07-17: 202.8 lbs — "Synced from Google Health / Fitbit"
- 2026-07-18: 203.3 lbs — "Synced from Google Health / Fitbit"
- 2026-07-20: 202.6 lbs — "Synced from Google Health / Fitbit"
- 2026-07-21: 202.1 lbs — "Synced from Google Health / Fitbit"
- 2026-07-22: 201.2 lbs — "Synced from Google Health / Fitbit"
- 2026-07-25: 201.5 lbs — "Synced from Google Health / Fitbit"
- 2026-07-26: 200.4 lbs — "Synced from Google Health / Fitbit"
- 2026-08-05: 200 lbs — "Synced from Google Health / Fitbit"
- 2026-08-07: 199.7 lbs — "Synced from Google Health / Fitbit"
- 2026-08-09: 199.7 lbs
- 2026-08-13: 203 lbs — "Synced from Google Health / Fitbit"
- 2026-08-15: 201.7 lbs — "Synced from Google Health / Fitbit"
- 2026-08-16: 202.3 lbs — "Synced from Google Health / Fitbit"
- 2026-08-17: 201.9 lbs — "Synced from Google Health / Fitbit"
- 2026-08-18: 200.2 lbs — "Synced from Google Health / Fitbit"
- 2026-08-19: 200.8 lbs — "Synced from Google Health / Fitbit"
- 2026-08-20: 199.5 lbs — "Synced from Google Health / Fitbit"
- 2026-08-21: 199.3 lbs — "Synced from Google Health / Fitbit"
- 2026-08-22: 199.7 lbs — "Synced from Google Health / Fitbit"
- 2026-08-23: 201.1 lbs — "Synced from Google Health / Fitbit"
- 2026-08-26: 198.9 lbs — "Synced from Google Health / Fitbit"
- 2026-08-27: 199.1 lbs — "Synced from Google Health / Fitbit"
- 2026-08-28: 198.6 lbs — "Synced from Google Health / Fitbit"
- 2026-08-29: 200.4 lbs — "Synced from Google Health / Fitbit"
- 2026-09-03: 201.1 lbs — "Synced from Google Health / Fitbit"
- 2026-09-04: 201.1 lbs — "Synced from Google Health / Fitbit"
- 2026-09-05: 200.8 lbs — "Synced from Google Health / Fitbit"
- 2026-09-06: 201.9 lbs — "Synced from Google Health / Fitbit"
- 2026-09-07: 200.6 lbs — "Synced from Google Health / Fitbit"
- 2026-09-08: 200.4 lbs — "Synced from Google Health / Fitbit"
- 2026-09-11: 201.5 lbs — "Synced from Google Health / Fitbit"
- 2026-09-12: 201.3 lbs — "Synced from Google Health / Fitbit"
- 2026-09-13: 199.3 lbs — "Synced from Google Health / Fitbit"
- 2026-09-14: 199.5 lbs — "Synced from Google Health / Fitbit"
- 2026-09-15: 199.3 lbs — "Synced from Google Health / Fitbit"
- 2026-09-16: 199.8 lbs — "Synced from Google Health / Fitbit"
- 2026-09-17: 200 lbs — "Synced from Google Health / Fitbit"
- 2026-09-18: 197.8 lbs — "Synced from Google Health / Fitbit"
- 2026-09-19: 197.5 lbs — "Synced from Google Health / Fitbit"
- 2026-09-20: 199.3 lbs — "Synced from Google Health / Fitbit"
- 2026-09-21: 198 lbs — "Synced from Google Health / Fitbit"
- 2026-09-22: 198.6 lbs — "Synced from Google Health / Fitbit"
- 2026-09-23: 197.5 lbs — "Synced from Google Health / Fitbit"
- 2026-10-05: 196.9 lbs
- 2026-10-07: 196 lbs
- 2026-10-09: 194.2 lbs
- 2026-10-10: 196 lbs
- 2026-10-14: 193.6 lbs
- 2026-10-18: 194.6 lbs
=== LAST 30 DAYS (2026-09-20 → 2026-10-19) ===
Food: 56081 kcal, 2883P / 3767C / 1832F g, 170 items, 28 day(s).
- [dinner] Chipotle bowl (double chicken, rice, beans, cheese, guac) — 930 kcal (78P/85C/32F) on 2026-10-18
- [snack] Rice Krispies treat — 80 kcal (0P/17C/2F) on 2026-10-18
- [snack] Nature Valley granola bar — 190 kcal (4P/29C/6F) on 2026-10-18
- [breakfast] 3 fried eggs + buttered toast — 580 kcal (26P/47C/30F) on 2026-10-18
- [dinner] Rice Krispies treats x2 — 160 kcal (1P/32C/3F) on 2026-10-17
- [dinner] Chicken thighs with rice — 650 kcal (50P/45C/30F) on 2026-10-17
- [dinner] Twisted Tea x2 — 380 kcal (0P/52C/0F) on 2026-10-17
- [dinner] BuzzBallz Choc Tease x2 — 590 kcal (12P/76C/26F) on 2026-10-17
- [dinner] Michelob Ultra 16oz x2 — 260 kcal (2P/7C/0F) on 2026-10-17
- [breakfast] Chick-fil-A chicken and waffle sandwich (dinner portion) — 700 kcal (35P/56C/37F) on 2026-10-17
- [dinner] Michelob Ultra 16 oz x2 — 260 kcal (2P/6C/0F) on 2026-10-16
- [dinner] BuzzBallz Choc Tease (200ml) — 295 kcal (0P/25.8C/0F) on 2026-10-16
- [breakfast] Rice Krispies treat — 80 kcal (0.5P/17C/2F) on 2026-10-16
- [breakfast] Oreo snack pack — 140 kcal (1P/21C/6F) on 2026-10-16
- [dinner] White rice, cooked — 205 kcal (4P/45C/0.4F) on 2026-10-16
- [dinner] Chicken thighs, air fryer, skin on (2) — 600 kcal (52P/0C/40F) on 2026-10-16
- [breakfast] Ham and cheese sandwich — 775 kcal (42P/53C/42F) on 2026-10-16
- [dinner] Twisted Tea x4 (12 oz cans) — 760 kcal (0P/92C/0F) on 2026-10-15
- [dinner] White rice, cooked — 205 kcal (4P/45C/0.4F) on 2026-10-15
- [dinner] Chicken thighs, air fryer, skin on (2) — 600 kcal (52P/0C/40F) on 2026-10-15
- [lunch] Nature Valley granola bar — 190 kcal (4P/29C/6F) on 2026-10-15
- [breakfast] Ham and cheese sandwich — 775 kcal (42P/53C/42F) on 2026-10-15
- [dinner] BUILT Puff Cookie Dough Chunk bar — 160 kcal (15P/19C/4F) on 2026-10-14
- [dinner] Fairlife Core Power Strawberry Banana shake (half) — 85 kcal (13P/3C/2.25F) on 2026-10-14
- [dinner] Five Guys Bacon Cheeseburger, lettuce wrap, 3 patties — 1110 kcal (71P/2C/80F) on 2026-10-14
- [breakfast] Toast, 2 large slices, buttered — 310 kcal (8P/45C/11F) on 2026-10-14
- [breakfast] Eggs, cooked (3 large) — 215 kcal (19P/1C/14F) on 2026-10-14
- [breakfast] Nature Valley granola bar — 190 kcal (4P/29C/6F) on 2026-10-14
- [dinner] David protein bar — 150 kcal (28P/—C/—F) on 2026-10-13
- [dinner] Shredded chicken breast — 330 kcal (60P/—C/—F) on 2026-10-13
- [dinner] Yellow rice — 330 kcal (6P/—C/—F) on 2026-10-13
- [dinner] Flour tortillas (burrito) — 600 kcal (10P/—C/—F) on 2026-10-13
- [breakfast] Oreo pack — 140 kcal (1P/—C/—F) on 2026-10-13
- [breakfast] Nature Valley bar — 190 kcal (4P/—C/—F) on 2026-10-13
- [breakfast] Costco sous vide egg bites (2.5 pieces) — 313 kcal (21P/11C/20F) on 2026-10-13
- [lunch] Chipotle bowl (double chicken, rice, beans, guac) — 930 kcal (78P/—C/—F) on 2026-10-12
- [breakfast] Nature Valley bar — 190 kcal (—P/—C/—F) on 2026-10-12
- [breakfast] Meat stick — 100 kcal (9P/—C/—F) on 2026-10-12
- [breakfast] Banana — 210 kcal (2P/—C/—F) on 2026-10-12
- [dinner] Beer — 150 kcal (—P/—C/—F) on 2026-10-12
- [dinner] Coffee — 120 kcal (—P/—C/—F) on 2026-10-12
- [dinner] Chicken burger (Amylu caramelized onion & cheddar patty, bun, bacon, cheese) — 440 kcal (32P/—C/—F) on 2026-10-12
- [dinner] Nature Valley granola bar (190 cal) — 190 kcal (3P/29C/6F) on 2026-10-11
- [dinner] Oreo — 212 kcal (2.8P/35.6C/9.2F) on 2026-10-11
- [dinner] Costco rotisserie chicken - leg, thigh, wing + small bit of breast, no sides — 650 kcal (60P/0C/36F) on 2026-10-11
- [lunch] Leftover pasta - 4 chicken meatballs + ~150g penne with vodka sauce — 510 kcal (30P/45C/18F) on 2026-10-11
- [breakfast] BEC on English muffin with butter and grape jelly — 475 kcal (22P/40C/24F) on 2026-10-11
- [dinner] Fairlife Nutrition Plan protein shake — 150 kcal (30P/3C/2.5F) on 2026-10-10
- [dinner] Real Good lightly breaded chicken tenders (air fryer) — 130 kcal (22P/4C/5F) on 2026-10-10
- [dinner] Taco Bell Nacho Cheese Doritos Locos Taco — 340 kcal (16P/26C/18F) on 2026-10-10
- [dinner] Chick-fil-A BBQ sauce packet — 45 kcal (—P/11C/—F) on 2026-10-10
- [breakfast] Leftover pasta: 4 chicken meatballs + ~150g penne with vodka sauce — 510 kcal (—P/—C/—F) on 2026-10-10
- [lunch] Michelob Ultra x4 (16 oz) — 507 kcal (—P/—C/—F) on 2026-10-09
- [dinner] Penne with vodka sauce (store-bought) — 600 kcal (—P/—C/—F) on 2026-10-09
- [dinner] Chicken meatballs (homemade, Parmesan/breadcrumb) — 320 kcal (—P/—C/—F) on 2026-10-09
- [dinner] Rice and beans — 330 kcal (—P/—C/—F) on 2026-10-08
- [dinner] Chicken leg quarter (dark meat) — 450 kcal (—P/—C/—F) on 2026-10-08
- [lunch] Coffee — 120 kcal (—P/—C/—F) on 2026-10-08
- [breakfast] Chick-fil-A chicken and waffles — 700 kcal (—P/—C/—F) on 2026-10-09
- [breakfast] All-American Wrap (Tropical Smoothie, +sausage +avocado) — 640 kcal (—P/—C/—F) on 2026-10-08
- [dinner] Snack bar — 100 kcal (—P/—C/—F) on 2026-10-07
- [dinner] Rice and beans — 350 kcal (—P/—C/—F) on 2026-10-07
- [dinner] Quarter chicken (breast + wing, skin on) — 400 kcal (—P/—C/—F) on 2026-10-07
- [lunch] Chick-fil-A Chicken & Waffles (entree) — 700 kcal (—P/—C/—F) on 2026-10-07
- [dinner] BUILT PUFF Brownie Batter (BUILT) — 140 kcal (17P/14C/2.5F) on 2026-10-05
- [dinner] Cheesesteak, provolone (about 3/4 of shop half) — 650 kcal (42P/60C/28F) on 2026-10-05
- [lunch] Guacamole packet (70 cal) — 70 kcal (1P/3C/6F) on 2026-10-05
- [lunch] White rice, cooked (Generic) — 153 kcal (3.2P/33.6C/0.3F) on 2026-10-05
- [lunch] CHARGRILLED CHIPOTLE SEASONED CHICKEN (Kirkland) — 250 kcal (24.8P/4.7C/3.8F) on 2026-10-05
- [breakfast] Teriyaki Beef Steak (Jack Links) — 140 kcal (18P/8C/3F) on 2026-10-05
- [breakfast] LEVEL-1 BAR (1STPHORM) — 260 kcal (20P/19C/13F) on 2026-10-05
- [breakfast] Nature Valley bar — 190 kcal (3P/23C/10F) on 2026-10-05
- [lunch] Oikos protein shake — 170 kcal (25P/8C/3.5F) on 2026-10-04
- [lunch] Guacamole packet (70 cal) — 70 kcal (1P/3C/6F) on 2026-10-04
- [lunch] White rice, cooked (100g) — 130 kcal (2.7P/28C/0.3F) on 2026-10-04
- [lunch] Costco chipotle chicken (~200g) — 320 kcal (44P/6C/13F) on 2026-10-04
- [lunch] Custard-filled powdered donut — 340 kcal (4P/49C/15F) on 2026-10-04
- [breakfast] Sausage patty (cafeteria) — 190 kcal (11P/1C/15F) on 2026-10-04
- [breakfast] Pork sausage links x2 (cafeteria) — 180 kcal (10P/2C/15F) on 2026-10-04
- [breakfast] Scrambled eggs (~1.25 scoops, cafeteria) — 195 kcal (16P/2C/14F) on 2026-10-04
- [breakfast] Nature Valley bar — 190 kcal (3P/23C/10F) on 2026-10-04
- [dinner] Oil on rice (~1 tsp) — 40 kcal (0P/0C/4.5F) on 2026-10-03
- [dinner] Maduros, fried (86g) — 172 kcal (1P/30C/7F) on 2026-10-03
- [dinner] Chicken breast, cooked (~200g) — 330 kcal (62P/0C/7F) on 2026-10-03
- [dinner] Black beans, cooked (120g) — 158 kcal (10.7P/28.4C/0.6F) on 2026-10-03
- [dinner] White rice, cooked (130g) — 169 kcal (3.5P/36.7C/0.4F) on 2026-10-03
- [lunch] Turkey hoagie (turkey + lettuce) — 470 kcal (40P/59C/6F) on 2026-10-03
- [lunch] Ham hoagie (ham + lettuce) — 540 kcal (35P/57C/18F) on 2026-10-03
- [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-10-03
- [dinner] Chocolate (movie candy) — 140 kcal (2P/17C/8F) on 2026-10-02
- [dinner] Movie theater popcorn — 450 kcal (6P/45C/28F) on 2026-10-02
- [dinner] Garlic mashed potatoes (Jimmys, about 1/3 of side) — 200 kcal (3P/27C/8F) on 2026-10-02
- [dinner] NY strip steak 12oz (Jimmys) — 880 kcal (92P/0C/56F) on 2026-10-02
- [breakfast] Pearl Milling lite syrup (1/4 cup) — 100 kcal (0P/26C/0F) on 2026-10-02
- [breakfast] Kodiak protein pancake (1/2 cup mix + 1/2 cup Fairlife fat free milk) — 230 kcal (20.5P/33C/2F) on 2026-10-02
- [dinner] Babybel Light x2 — 100 kcal (12P/0C/6F) on 2026-10-01
- [dinner] Old Wisconsin Turkey Bites, 4 pieces — 53 kcal (4.7P/0.7C/3.3F) on 2026-10-01
- [dinner] Hatfield ham steak, whole 8oz pack — 240 kcal (37P/3C/9F) on 2026-10-01
- [dinner] Nilla Wafers snack pack — 140 kcal (1P/21C/6F) on 2026-10-01
- [dinner] Fairlife protein shake — 170 kcal (26P/8C/4.5F) on 2026-10-01
- [lunch] Oil on rice (~1 tsp) — 40 kcal (0P/0C/4.5F) on 2026-10-01
- [lunch] Nature Valley bar — 190 kcal (4P/29C/6F) on 2026-10-01
- [lunch] Maduros, fried (86g) — 172 kcal (1P/30C/7F) on 2026-10-01
- [lunch] Chicken quarter + wing, skin-on (219g edible) — 460 kcal (58P/0C/24F) on 2026-10-01
- [lunch] Black beans, cooked (120g) — 158 kcal (10.7P/28.4C/0.6F) on 2026-10-01
- [lunch] White rice, cooked (130g) — 169 kcal (3.5P/36.7C/0.4F) on 2026-10-01
- [dinner] Maduros (sweet fried plantain, 4 pieces) — 200 kcal (—P/40C/8F) on 2026-09-30
- [dinner] Black beans (Super Chicken Rico) — 170 kcal (11P/30C/1F) on 2026-09-30
- [dinner] Super Chicken Rico rotisserie half chicken (breast, thigh, drumstick) — 780 kcal (85P/—C/38F) on 2026-09-30
- [dinner] Rice (Peruvian restaurant portion) — 300 kcal (6P/60C/1F) on 2026-09-30
- [breakfast] Granola bar (Nature Valley) — 190 kcal (4P/29C/6F) on 2026-09-30
- [breakfast] Famous Amos cookies (pack) — 140 kcal (1.5P/18.5C/6.5F) on 2026-09-30
- [dinner] Lemon drop shot — 150 kcal (—P/12C/—F) on 2026-09-29
- [dinner] Tequila shot — 100 kcal (—P/—C/—F) on 2026-09-29
- [dinner] Michelob Ultra (bottle) — 475 kcal (—P/13C/—F) on 2026-09-29
- [dinner] Cheesesteak (Jimmys Famous Seafood) — 950 kcal (50P/60C/40F) on 2026-09-29
- [dinner] Granola bar (Nature Valley) — 190 kcal (4P/29C/6F) on 2026-09-29
- [dinner] Subway Footlong Club (Am cheese, avocado, veg; no mayo/bacon) — 890 kcal (46P/100C/32F) on 2026-09-28
- [dinner] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-28
- [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-28
- [lunch] BmoreFood Breakfast Burrito (no onions) — 1000 kcal (42P/95C/55F) on 2026-09-28
- [dinner] BUILT PUFF Brownie Batter (BUILT) — 140 kcal (17P/14C/2.5F) on 2026-09-27
- [dinner] 4 al pastor tacos — 800 kcal (48P/80C/20F) on 2026-09-27
- [breakfast] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-27
- [breakfast] Chicken & Pepper Jack Cheese Burrito (Realgoods Food Co) — 450 kcal (37P/33C/28F) on 2026-09-27
- [breakfast] Chewy Bars Oats & Chocolate (Fiber One) — 150 kcal (2P/30C/4F) on 2026-09-27
- [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-27
- [lunch] Chocolate Crunch, Frozen Greek Yogurt Bars (Yasso) — 150 kcal (4P/18C/7F) on 2026-09-26
- [lunch] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-26
- [dinner] Air fryer chicken thighs (2) + very little rice — 635 kcal (58P/34C/38F) on 2026-09-26
- [lunch] Subway 6in Club (herb & cheese, american, bacon, avocado) — 540 kcal (34P/47C/21F) on 2026-09-26
- [breakfast] Protein shake — 170 kcal (26P/—C/—F) on 2026-09-26
- [breakfast] Air popped chips — 100 kcal (—P/—C/—F) on 2026-09-26
- [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-26
- [dinner] Fairlife chocolate nutrition shake — 132 kcal (26.4P/3.6C/2.1F) on 2026-09-25
- [dinner] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-25
- [dinner] Air fryer chicken thighs (2) + white rice — 785 kcal (58P/45C/38F) on 2026-09-25
- [lunch] uncrustables (Smucker's) — 253 kcal (7.2P/33.8C/10.9F) on 2026-09-25
- [lunch] 130g white rice, 150g cooked ground turkey, 1 guac pack (90 cal) — 537 kcal (42P/40C/21F) on 2026-09-25
- [breakfast] Chewy Bars Oats & Chocolate (Fiber One) — 150 kcal (2P/30C/4F) on 2026-09-25
- [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-25
- [lunch] Fairlife chocolate nutrition shake — 154 kcal (30.8P/4.2C/2.4F) on 2026-09-24
- [dinner] 8" Meatball Parmesan sub (Palmisano's of Parkville) — 720 kcal (40P/67C/33F) on 2026-09-24
- [dinner] Chocolate Chip Bite-Size Cookies (Famous Amos) — 280 kcal (2P/38C/14F) on 2026-09-24
- [lunch] 130g white rice, 150g cooked ground turkey, 1 guac pack (90 cal) — 537 kcal (42P/40C/21F) on 2026-09-24
- [breakfast] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-24
- [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-24
- [lunch] Bullshit — 150 kcal (—P/—C/—F) on 2026-09-23
- [lunch] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-23
- [dinner] Outback Kookaburra wings, mild (2 wings, no dressing) — 295 kcal (17P/14C/19F) on 2026-09-23
- [dinner] Outback homestyle mashed potatoes (1/3 serving) — 80 kcal (2P/7C/5F) on 2026-09-23
- [dinner] Outback 12 oz NY Strip — 880 kcal (61P/2C/68F) on 2026-09-23
- [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-23
- [dinner] Furnace Spot breakfast burrito (bacon) — 750 kcal (30P/60C/40F) on 2026-09-23
- [dinner] Chicken fricasé — 2 skinless boneless chicken thighs, adobo seasoning, white rice — 600 kcal (—P/—C/—F) on 2026-09-22
- [dinner] 3.5x vodka water + 0-cal flavor packet (1.5 oz vodka each) — 340 kcal (—P/—C/—F) on 2026-09-22
- [dinner] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-22
- [breakfast] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-22
- [breakfast] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-22
- [lunch] Chicken & Pepper Jack Cheese Burrito (Realgoods Food Co) — 450 kcal (37P/33C/28F) on 2026-09-22
- [lunch] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-22
- [breakfast] Chocolate Chip Bite-Size Cookies (Famous Amos) — 420 kcal (3P/57C/21F) on 2026-09-21
- [breakfast] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-21
- [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-21
- [dinner] 4 street tacos — white corn tortillas, shredded rotisserie chicken breast, pinch of cheese, tomatillo, guac — 825 kcal (—P/—C/—F) on 2026-09-21
- [breakfast] BUILT PUFF Brownie Batter (BUILT) — 70 kcal (8.5P/7C/1.3F) on 2026-09-21
- [lunch] 130g white rice, 150g cooked ground turkey, 1 guac pack (90 cal) — 537 kcal (42P/40C/21F) on 2026-09-21
- [breakfast] BUILT PUFF Brownie Batter (BUILT) — 70 kcal (8.5P/7C/1.3F) on 2026-09-20
- [lunch] Costco rotisserie chicken quarter (thigh+leg), ~180g rice mixed with black beans, 3 fried sweet plantain pieces, David … — 1310 kcal (110P/140C/42F) on 2026-09-20
- [dinner] 130g rice, 155g cooked ground turkey, splash of tomatillo salsa, 90-cal guac packet — 470 kcal (35P/43C/17F) on 2026-09-20
Steps: 193495 total steps across 30 day(s), daily avg 6450, min 364, max 12676
Steps daily goal: 10000 steps
Steps days at/above goal: 2/30
Steps by day:
- 2026-10-19: 364 steps (9636 short)
- 2026-10-18: 5,429 steps (4571 short)
- 2026-10-17: 3,033 steps (6967 short)
- 2026-10-16: 4,963 steps (5037 short)
- 2026-10-15: 3,829 steps (6171 short)
- 2026-10-14: 8,191 steps (1809 short)
- 2026-10-13: 3,645 steps (6355 short)
- 2026-10-12: 8,509 steps (1491 short)
- 2026-10-11: 5,324 steps (4676 short)
- 2026-10-10: 2,773 steps (7227 short)
- 2026-10-09: 6,677 steps (3323 short)
- 2026-10-08: 8,942 steps (1058 short)
- 2026-10-07: 2,716 steps (7284 short)
- 2026-10-06: 7,459 steps (2541 short)
- 2026-10-05: 8,064 steps (1936 short)
- 2026-10-04: 7,065 steps (2935 short)
- 2026-10-03: 6,123 steps (3877 short)
- 2026-10-02: 5,495 steps (4505 short)
- 2026-10-01: 8,774 steps (1226 short)
- 2026-09-30: 5,805 steps (4195 short)
- 2026-09-29: 4,194 steps (5806 short)
- 2026-09-28: 11,103 steps (met goal)
- 2026-09-27: 7,737 steps (2263 short)
- 2026-09-26: 6,395 steps (3605 short)
- 2026-09-25: 5,979 steps (4021 short)
- 2026-09-24: 7,728 steps (2272 short)
- 2026-09-23: 7,925 steps (2075 short)
- 2026-09-22: 7,280 steps (2720 short)
- 2026-09-21: 12,676 steps (met goal)
- 2026-09-20: 9,298 steps (702 short)
Runs: (none)
Workouts: 4 completed session(s) (+5 planned/active/superseded, not counted as training), 17505lb volume
- 2026-10-11: Arms [planned]
started 2026-10-10T12:00:00.000Z
- 2026-10-08: Shoulders & arms [planned]
started 2026-10-08T12:00:00.000Z
- 2026-10-07: Chest [completed]
started 2026-10-07T12:00:00.000Z → finished 2026-10-08T01:42:23.472Z
- 2026-10-04: Chest [planned]
started 2026-10-04T12:00:00.000Z
Incline Chest Press Machine (Chest)
(no sets logged)
Pec-Deck / Butterfly (Chest)
(no sets logged)
Converging Chest Press (Chest)
(no sets logged)
High Cable Chest Fly (Chest)
(no sets logged)
- 2026-10-03: Legs [planned]
started 2026-10-03T12:00:00.000Z
- 2026-09-29: Chest workout [completed] 24min, vol 1150lb, BW 197.5lb
started 2026-09-29T21:59:01.343Z → finished 2026-09-29T22:23:16.832Z
Plate-Loaded Chest Press (Chest)
set 1: 115lb × 10 ✓
set 2: 115lb × 10 ○
Plate-Loaded Chest Press (Chest)
set 1: 120lb × 6 ○
set 2: 120lb × 6 ○
Seated Chest Press (Chest)
set 1: 140lb × 6 ○
set 2: 140lb × 6 ○
Converging Chest Press (Chest)
set 1: 110lb × 6 ○
set 2: 110lb × 6 ○
Incline Barbell Bench Press (Chest)
set 1: 50lb × 6 ○
set 2: 50lb × 6 ○
- 2026-09-25: LOWER [completed] 86min, vol 8680lb, BW 197.5lb
started 2026-09-25T21:40:06.752Z → finished 2026-09-25T23:06:13.020Z
Leg extension (Quadriceps)
set 1: 165lb × 10 ✓
set 2: 165lb × 10 ✓
set 3: 165lb × 6 ○
Goblet squat (Glutes, Quadriceps)
set 1: 60lb × 8 ✓
set 2: 60lb × 6 ✓
Pendulum Hip Press (Quadriceps)
set 1: 200lb × 6 ○
set 2: 200lb × 6 ○
Lying Leg Curl Machine (Hamstrings)
set 1: 130lb × 9 ✓
set 2: 130lb × 7 ✓
Calf Press (Calves)
set 1: 205lb × 6 ✓
set 2: 205lb × 6 ✓
- 2026-09-23: Shoulders & arms workout [completed] 91min, vol 7675lb, BW 197.5lb
started 2026-09-23T19:02:38.564Z → finished 2026-09-23T20:33:52.570Z
Shoulder Press Machine (Shoulders)
set 1: 90lb × 9 ✓
set 2: 90lb × 5 ✓
Triceps Pushdown (Triceps)
set 1: 110lb × 13 ✓
set 2: 110lb × 12 ✓
set 3: 110lb × 6 ✓
Biceps Curl Machine (Biceps)
set 1: 40lb × 10 ✓
set 2: 40lb × 9 ✓
Bayesian Cable Curl (Biceps)
set 1: 80lb × 8 ✓
set 2: 80lb × 6 ✓
Lateral Raise with Dumbbells (Shoulders)
set 1: 15lb × 10 ✓
set 2: 15lb × 9 ✓
Reverse Barbell Curl (Biceps, Forearms)
set 1: 40lb × 11 ✓
set 2: 40lb × 10 ✓
- 2026-09-23: Shoulders & arms [planned]
started 2026-09-23T12:00:00.000Z
Lift progression (15 movement(s), completed sessions only):
Leg extension (Quadriceps) — 1 session(s), 3 working set(s), 4290lb volume, last 2026-09-25
best this window: 165lb × 10 (est 1RM 220lb) on 2026-09-25
all-time best: 165lb × 10 (est 1RM 220lb) on 2026-09-25 ← set in this window (PR)
by session (newest first):
2026-09-25 [LOWER]: top 165lb × 10 (est 1RM 220lb), 3 set(s), 4290lb
Plate-Loaded Chest Press (Chest) — 1 session(s), 4 working set(s), 3740lb volume, last 2026-09-29
best this window: 120lb × 6 (est 1RM 144lb) on 2026-09-29
all-time best: 120lb × 6 (est 1RM 144lb) on 2026-09-29 ← set in this window (PR)
by session (newest first):
2026-09-29 [Chest workout]: top 120lb × 6 (est 1RM 144lb), 2 set(s), 1440lb
2026-09-29 [Chest workout]: top 115lb × 10 (est 1RM 153lb), 2 set(s), 2300lb
Triceps Pushdown (Triceps) — 1 session(s), 3 working set(s), 3410lb volume, last 2026-09-23
best this window: 110lb × 13 on 2026-09-23
all-time best: 110lb × 13 on 2026-09-23 ← set in this window (PR)
by session (newest first):
2026-09-23 [Shoulders & arms workout]: top 110lb × 13, 3 set(s), 3410lb
Calf Press (Calves) — 1 session(s), 2 working set(s), 2460lb volume, last 2026-09-25
best this window: 205lb × 6 (est 1RM 246lb) on 2026-09-25
all-time best: 205lb × 6 (est 1RM 246lb) on 2026-09-25 ← set in this window (PR)
by session (newest first):
2026-09-25 [LOWER]: top 205lb × 6 (est 1RM 246lb), 2 set(s), 2460lb
Pendulum Hip Press (Quadriceps) — 1 session(s), 2 working set(s), 2400lb volume, last 2026-09-25
best this window: 200lb × 6 (est 1RM 240lb) on 2026-09-25
all-time best: 200lb × 6 (est 1RM 240lb) on 2026-09-25 ← set in this window (PR)
by session (newest first):
2026-09-25 [LOWER]: top 200lb × 6 (est 1RM 240lb), 2 set(s), 2400lb
Lying Leg Curl Machine (Hamstrings) — 1 session(s), 2 working set(s), 2080lb volume, last 2026-09-25
best this window: 130lb × 9 (est 1RM 169lb) on 2026-09-25
all-time best: 130lb × 9 (est 1RM 169lb) on 2026-09-25 ← set in this window (PR)
by session (newest first):
2026-09-25 [LOWER]: top 130lb × 9 (est 1RM 169lb), 2 set(s), 2080lb
Seated Chest Press (Chest) — 1 session(s), 2 working set(s), 1680lb volume, last 2026-09-29
best this window: 140lb × 6 (est 1RM 168lb) on 2026-09-29
all-time best: 140lb × 6 (est 1RM 168lb) on 2026-09-29 ← set in this window (PR)
by session (newest first):
2026-09-29 [Chest workout]: top 140lb × 6 (est 1RM 168lb), 2 set(s), 1680lb
Converging Chest Press (Chest) — 1 session(s), 2 working set(s), 1320lb volume, last 2026-09-29
best this window: 110lb × 6 (est 1RM 132lb) on 2026-09-29
all-time best: 110lb × 6 (est 1RM 132lb) on 2026-09-29 ← set in this window (PR)
by session (newest first):
2026-09-29 [Chest workout]: top 110lb × 6 (est 1RM 132lb), 2 set(s), 1320lb
Shoulder Press Machine (Shoulders) — 1 session(s), 2 working set(s), 1260lb volume, last 2026-09-23
best this window: 90lb × 9 (est 1RM 117lb) on 2026-09-23
all-time best: 110lb × 5 (est 1RM 128lb) on 2026-08-08
by session (newest first):
2026-09-23 [Shoulders & arms workout]: top 90lb × 9 (est 1RM 117lb), 2 set(s), 1260lb
Bayesian Cable Curl (Biceps) — 1 session(s), 2 working set(s), 1120lb volume, last 2026-09-23
best this window: 80lb × 8 (est 1RM 101lb) on 2026-09-23
all-time best: 80lb × 10 (est 1RM 107lb) on 2026-09-17
by session (newest first):
2026-09-23 [Shoulders & arms workout]: top 80lb × 8 (est 1RM 101lb), 2 set(s), 1120lb
Goblet squat (Glutes, Quadriceps) — 1 session(s), 2 working set(s), 840lb volume, last 2026-09-25
best this window: 60lb × 8 (est 1RM 76lb) on 2026-09-25
all-time best: 60lb × 8 (est 1RM 76lb) on 2026-09-25 ← set in this window (PR)
by session (newest first):
2026-09-25 [LOWER]: top 60lb × 8 (est 1RM 76lb), 2 set(s), 840lb
Reverse Barbell Curl (Biceps, Forearms) — 1 session(s), 2 working set(s), 840lb volume, last 2026-09-23
best this window: 40lb × 11 (est 1RM 55lb) on 2026-09-23
all-time best: 40lb × 11 (est 1RM 55lb) on 2026-09-23 ← set in this window (PR)
by session (newest first):
2026-09-23 [Shoulders & arms workout]: top 40lb × 11 (est 1RM 55lb), 2 set(s), 840lb
Biceps Curl Machine (Biceps) — 1 session(s), 2 working set(s), 760lb volume, last 2026-09-23
best this window: 40lb × 10 (est 1RM 53lb) on 2026-09-23
all-time best: 50lb × 6 (est 1RM 60lb) on 2026-06-09
by session (newest first):
2026-09-23 [Shoulders & arms workout]: top 40lb × 10 (est 1RM 53lb), 2 set(s), 760lb
Incline Barbell Bench Press (Chest) — 1 session(s), 2 working set(s), 600lb volume, last 2026-09-29
best this window: 50lb × 6 (est 1RM 60lb) on 2026-09-29
all-time best: 50lb × 6 (est 1RM 60lb) on 2026-09-29 ← set in this window (PR)
by session (newest first):
2026-09-29 [Chest workout]: top 50lb × 6 (est 1RM 60lb), 2 set(s), 600lb
Lateral Raise with Dumbbells (Shoulders) — 1 session(s), 2 working set(s), 285lb volume, last 2026-09-23
best this window: 15lb × 10 (est 1RM 20lb) on 2026-09-23
all-time best: 15lb × 10 (est 1RM 20lb) on 2026-09-23 ← set in this window (PR)
by session (newest first):
2026-09-23 [Shoulders & arms workout]: top 15lb × 10 (est 1RM 20lb), 2 set(s), 285lb
Cardio: 5 session(s), 129 min, 803 kcal, 101 active-zone min
- 2026-10-16: Activity [google-health] — 30 min, 184 kcal, avg HR 122, 19 AZM
- 2026-10-12: Activity [google-health] — 28 min, 178 kcal, avg HR 129, 25 AZM
- 2026-10-07: Stationary bike [google-health] — 21 min, 189 kcal, avg HR 133, 20 AZM
- 2026-10-01: Activity [google-health] — 21 min, 125 kcal, avg HR 119, 13 AZM
- 2026-09-29: Activity [google-health] — 30 min, 127 kcal, avg HR 119, 24 AZM
Sleep: 29 nights, avg 7.7h, quality 4.7/5
- 2026-10-18: 6.8h, quality 5/5, bed 2026-10-18T10:26:00.000Z → wake 2026-10-18T17:40:00.000Z — Synced from Google Health / Fitbit
- 2026-10-17: 7.5h, quality 5/5, bed 2026-10-17T09:39:00.000Z → wake 2026-10-17T17:50:00.000Z — Synced from Google Health / Fitbit
- 2026-10-16: 5.8h, quality 4/5, bed 2026-10-16T07:10:00.000Z → wake 2026-10-16T13:27:00.000Z — Synced from Google Health / Fitbit
- 2026-10-15: 6.1h, quality 4/5, bed 2026-10-15T10:14:00.000Z → wake 2026-10-15T16:57:00.000Z — Synced from Google Health / Fitbit
- 2026-10-14: 9.5h, quality 5/5, bed 2026-10-14T05:43:00.000Z → wake 2026-10-14T17:24:00.000Z — Synced from Google Health / Fitbit
- 2026-10-13: 7.8h, quality 5/5, bed 2026-10-13T09:32:00.000Z → wake 2026-10-13T17:32:00.000Z — Synced from Google Health / Fitbit
- 2026-10-12: 5.2h, quality 4/5, bed 2026-10-12T03:18:00.000Z → wake 2026-10-12T08:34:00.000Z — Synced from Google Health / Fitbit
- 2026-10-11: 4.8h, quality 4/5, bed 2026-10-11T03:28:00.000Z → wake 2026-10-11T08:40:00.000Z — Synced from Google Health / Fitbit
- 2026-10-10: 7h, quality 5/5, bed 2026-10-10T07:21:00.000Z → wake 2026-10-10T14:28:00.000Z — Synced from Google Health / Fitbit
- 2026-10-09: 6.4h, quality 5/5, bed 2026-10-09T07:38:00.000Z → wake 2026-10-09T14:10:00.000Z — Synced from Google Health / Fitbit
- 2026-10-08: 8.2h, quality 4/5, bed 2026-10-08T07:14:00.000Z → wake 2026-10-08T15:34:00.000Z — Synced from Google Health / Fitbit
- 2026-10-07: 7.4h, quality 5/5, bed 2026-10-07T10:35:00.000Z → wake 2026-10-07T18:10:00.000Z — Synced from Google Health / Fitbit
- 2026-10-06: 6.6h, quality 5/5, bed 2026-10-06T10:23:00.000Z → wake 2026-10-06T17:15:00.000Z — Synced from Google Health / Fitbit
- 2026-10-05: 9.8h, quality 5/5, bed 2026-10-05T06:33:00.000Z → wake 2026-10-05T16:26:00.000Z — Synced from Google Health / Fitbit
- 2026-10-04: 6.7h, quality 5/5, bed 2026-10-04T01:51:00.000Z → wake 2026-10-04T08:40:00.000Z — Synced from Google Health / Fitbit
- 2026-10-03: 5.8h, quality 5/5, bed 2026-10-03T01:35:00.000Z → wake 2026-10-03T08:05:00.000Z — Synced from Google Health / Fitbit
- 2026-10-02: 6.1h, quality 5/5, bed 2026-10-02T07:03:00.000Z → wake 2026-10-02T13:15:00.000Z — Synced from Google Health / Fitbit
- 2026-10-01: 8.5h, quality 4/5, bed 2026-10-01T06:11:00.000Z → wake 2026-10-01T15:11:00.000Z — Synced from Google Health / Fitbit
- 2026-09-30: 8.2h, quality 4/5, bed 2026-09-30T05:33:00.000Z → wake 2026-09-30T14:47:00.000Z — Synced from Google Health / Fitbit
- 2026-09-29: 8.9h, quality 4/5, bed 2026-09-29T07:04:00.000Z → wake 2026-09-29T17:10:00.000Z — Synced from Google Health / Fitbit
- 2026-09-28: 6.2h, quality 5/5, bed 2026-09-28T10:38:00.000Z → wake 2026-09-28T17:04:00.000Z — Synced from Google Health / Fitbit
- 2026-09-27: 9.2h, quality 4/5, bed 2026-09-27T05:29:00.000Z → wake 2026-09-27T15:10:00.000Z — Synced from Google Health / Fitbit
- 2026-09-26: 6.6h, quality 5/5, bed 2026-09-26T03:06:00.000Z → wake 2026-09-26T09:54:00.000Z — Synced from Google Health / Fitbit
- 2026-09-25: 6.1h, quality 5/5, bed 2026-09-25T03:39:00.000Z → wake 2026-09-25T09:50:00.000Z — Synced from Google Health / Fitbit
- 2026-09-24: 6h, quality 4/5, bed 2026-09-24T03:28:00.000Z → wake 2026-09-24T09:39:00.000Z — Synced from Google Health / Fitbit
- 2026-09-23: 9.2h, quality 5/5, bed 2026-09-23T05:52:00.000Z → wake 2026-09-23T15:10:00.000Z — Synced from Google Health / Fitbit
- 2026-09-22: 8.4h, quality 5/5, bed 2026-09-22T06:01:00.000Z → wake 2026-09-22T14:33:00.000Z — Synced from Google Health / Fitbit
- 2026-09-21: 7.6h, quality 5/5, bed 2026-09-21T07:00:00.000Z → wake 2026-09-21T14:40:00.000Z — Synced from Google Health / Fitbit
- 2026-09-20: 8.2h, quality 5/5, bed 2026-09-20T06:40:00.000Z → wake 2026-09-20T14:55:00.000Z — Synced from Google Health / Fitbit
Vitals: 30 day(s), avg resting HR 66 bpm, avg HRV 39 ms
- 2026-10-19: RHR 70 bpm, HR avg 73, range 57–153
- 2026-10-18: RHR 71 bpm, HRV 24 ms, HR avg 82, range 59–153
- 2026-10-17: RHR 69 bpm, HRV 37 ms, HR avg 80, range 56–154
- 2026-10-16: RHR 70 bpm, HRV 31 ms, HR avg 84, range 59–170
- 2026-10-15: RHR 68 bpm, HRV 37 ms, HR avg 82, range 56–158
- 2026-10-14: RHR 68 bpm, HRV 36 ms, HR avg 81, range 54–147
- 2026-10-13: RHR 69 bpm, HRV 34 ms, HR avg 76, range 52–145
- 2026-10-12: RHR 68 bpm, HRV 33 ms, HR avg 85, range 59–156
- 2026-10-11: RHR 68 bpm, HRV 41 ms, HR avg 77, range 57–144
- 2026-10-10: RHR 69 bpm, HRV 29 ms, HR avg 75, range 53–135
- 2026-10-09: RHR 66 bpm, HRV 39 ms, HR avg 83, range 53–161
- 2026-10-08: RHR 68 bpm, HRV 36 ms, HR avg 79, range 51–166
- 2026-10-07: RHR 69 bpm, HRV 32 ms, HR avg 81, range 59–148
- 2026-10-06: RHR 67 bpm, HRV 33 ms, HR avg 80, range 57–141
- 2026-10-05: RHR 65 bpm, HRV 39 ms, HR avg 76, range 47–138
- 2026-10-04: RHR 65 bpm, HRV 44 ms, HR avg 76, range 56–132
- 2026-10-03: RHR 66 bpm, HRV 35 ms, HR avg 76, range 51–138
- 2026-10-02: RHR 63 bpm, HRV 57 ms, HR avg 71, range 48–129
- 2026-10-01: RHR 65 bpm, HRV 49 ms, HR avg 72, range 54–157
- 2026-09-30: RHR 68 bpm, HRV 25 ms, HR avg 84, range 51–171
- 2026-09-29: RHR 66 bpm, HRV 39 ms, HR avg 88, range 55–170
- 2026-09-28: RHR 64 bpm, HRV 37 ms, HR avg 79, range 51–148
- 2026-09-27: RHR 63 bpm, HRV 58 ms, HR avg 70, range 48–127
- 2026-09-26: RHR 64 bpm, HRV 51 ms, HR avg 72, range 51–132
- 2026-09-25: RHR 65 bpm, HRV 46 ms, HR avg 76, range 48–159
- 2026-09-24: RHR 65 bpm, HRV 46 ms, HR avg 82, range 56–166
- 2026-09-23: RHR 65 bpm, HRV 30 ms, HR avg 79, range 55–216
- 2026-09-22: RHR 63 bpm, HRV 42 ms, HR avg 78, range 54–164
- 2026-09-21: RHR 61 bpm, HRV 41 ms, HR avg 76, range 49–180
- 2026-09-20: RHR 61 bpm, HRV 49 ms, HR avg 71, range 47–138
Water: 265 oz across 9 log(s)
- 2026-09-20: 84 oz
- 2026-09-24: 48 oz
- 2026-10-14: 101 oz
- 2026-10-18: 32 oz
Weight goal: target 175 lbs (down)
Weight latest: 194.6 lbs on 2026-10-18
Weight 7d avg: 194.1 lbs
Weight 30d avg: 196.5 lbs
Weight range: 193.6–218 lbs (96 weigh-ins all-time)
Weight change in period: -4.7 lbs
Weight weigh-ins in period:
- 2026-09-20: 199.3 lbs — "Synced from Google Health / Fitbit"
- 2026-09-21: 198 lbs — "Synced from Google Health / Fitbit"
- 2026-09-22: 198.6 lbs — "Synced from Google Health / Fitbit"
- 2026-09-23: 197.5 lbs — "Synced from Google Health / Fitbit"
- 2026-10-05: 196.9 lbs
- 2026-10-07: 196 lbs
- 2026-10-09: 194.2 lbs
- 2026-10-10: 196 lbs
- 2026-10-14: 193.6 lbs
- 2026-10-18: 194.6 lbs
Habits (5 active):
- One Piece (daily, icon eye): 0 completion(s)
- Reading (daily, icon book): 0 completion(s)
- No Porn (daily, icon droplets): 0 completion(s)
- Podcast (daily, icon brain): 0 completion(s)
- Meditation (daily, icon moon): 0 completion(s)
Journal 2026-09-29: "Chest workout · 24 min · 1 set · 1.1k lb"
Journal 2026-09-25: "LOWER · 1h 26m · 8 sets · 8.7k lb"
Journal 2026-09-23: "Shoulders & arms workout · 1h 31m · 13 sets · 7.7k lb"
Journal 2026-09-23 mood 3/5: "Weekly calorie plan (flexible, not hard daily): Mon 2,182 + Tue 2,000 + Wed 2,485 = 6,667 of 14,000 weekly goal. Thu-Sun target ~1,833/day to stay on pace. Bias protein the rest of the week — Wed was only 114g protein vs 149g fat."
Alcohol: 4 drinks, 8 std units
- 2026-10-02: Blue Moon ×2 (2 u)
- 2026-09-29: beer ×4 (4 u)
- 2026-09-29: tequila shot ×1 (1 u)
- 2026-09-29: lemon drop shot ×1 (1 u)
Peptides: 3 injection(s)
- 2026-10-05 @ 2026-10-05T20:10:00.000Z: Retatrutide (Reta) 3mg at Abdomen
- 2026-09-27 @ 2026-09-27T18:25:00.000Z: Retatrutide (Reta) 3mg at Abdomen
- 2026-09-20 @ 2026-09-21T01:36:00.000Z: Retatrutide (Reta) 3mg at Leg
7-day coach snapshot
Today is Monday, Oct 19, 2026 (local date 2026-10-19, tz America/New_York, source: device). User: Carlos. Active goals: - calories (weekly, down): target 14000 cal - sleep (weekly_avg, up): target 7.5 hrs - steps (daily, up): target 10000 steps - running (per_session, up): target 3 mi - water (daily, up): target 150 oz - cardio (daily, up): target 25 min Long-term goals: - Bodyweight (bodyweight): target 175 lbs (down) Bodyweight: 194.6 lbs on 2026-10-18 — -4.7 lbs over 10 weigh-ins (30d), target 175.0 lbs (down). Recent weigh-ins: 2026-10-18 194.6, 2026-10-14 193.6, 2026-10-10 196.0, 2026-10-09 194.2. Nutrition 7d avg: 2255 kcal, 112P / 157C / 80F g per day (6 days logged). Each row below is a separate CalorieEntry (same as the food log). Today (2026-10-19): no CalorieEntry rows for this calendar day — if the user logged food, confirm their timezone matches the device (stored under User.timeZone) so "today" aligns. Prior days: 2026-10-18 1780 kcal / 108P; 2026-10-17 2740 kcal / 100P. Sleep 7d: avg 8.1 hrs/night, quality 4.7/5 (6 nights). Recent nights: 2026-10-18 7.2h q5, 2026-10-17 8.2h q5, 2026-10-16 6.3h q4, 2026-10-15 7.1h q4. Steps 7d avg: 4208/day (today 364). Recent workouts: none in last 7d. Habits (last 7d hit-rate): - One Piece (daily): 0/7 - Reading (daily): 0/7 - No Porn (daily): 0/7 - Podcast (daily): 0/7 - Meditation (daily): 0/7 Alcohol: none in last 7d.
Window totals (JSON)
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"notes": "Synced from Google Health / Fitbit",
"source": "google-health",
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"userId": "carlos",
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"notes": "Synced from Google Health / Fitbit",
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"userId": "carlos",
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"notes": "Synced from Google Health / Fitbit",
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"userId": "carlos",
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"notes": "Synced from Google Health / Fitbit",
"source": "google-health",
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"notes": "Synced from Google Health / Fitbit",
"source": "google-health",
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"userId": "carlos",
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"notes": "Synced from Google Health / Fitbit",
"source": "google-health",
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"userId": "carlos",
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"notes": "Synced from Google Health / Fitbit",
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"notes": "Synced from Google Health / Fitbit",
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"notes": "Synced from Google Health / Fitbit",
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"notes": "Synced from Google Health / Fitbit",
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"notes": "Synced from Google Health / Fitbit",
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"notes": "Synced from Google Health / Fitbit",
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"notes": "Synced from Google Health / Fitbit",
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"notes": "Synced from Google Health / Fitbit",
"source": "google-health",
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"notes": "Synced from Google Health / Fitbit",
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"notes": "Synced from Google Health / Fitbit",
"source": "google-health",
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"userId": "carlos",
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"notes": "Synced from Google Health / Fitbit",
"source": "google-health",
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"userId": "carlos",
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"notes": "Synced from Google Health / Fitbit",
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"notes": "Synced from Google Health / Fitbit",
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"notes": "Synced from Google Health / Fitbit",
"source": "google-health",
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"userId": "carlos",
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"notes": "Synced from Google Health / Fitbit",
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"notes": "Synced from Google Health / Fitbit",
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"notes": "Synced from Google Health / Fitbit",
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"notes": "Synced from Google Health / Fitbit",
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"notes": "Synced from Google Health / Fitbit",
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"notes": "Synced from Google Health / Fitbit",
"source": "google-health",
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"notes": "Synced from Google Health / Fitbit",
"source": "google-health",
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}Library & all-time catalog (JSON)
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"notes": null
},
{
"date": "2026-06-27",
"value": 204.1,
"notes": null
},
{
"date": "2026-07-04",
"value": 203.7,
"notes": null
},
{
"date": "2026-07-09",
"value": 203.7,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-07-10",
"value": 203.3,
"notes": null
},
{
"date": "2026-07-17",
"value": 202.8,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-07-18",
"value": 203.3,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-07-20",
"value": 202.6,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-07-21",
"value": 202.1,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-07-22",
"value": 201.2,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-07-25",
"value": 201.5,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-07-26",
"value": 200.4,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-08-05",
"value": 200,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-08-07",
"value": 199.7,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-08-09",
"value": 199.7,
"notes": null
},
{
"date": "2026-08-13",
"value": 203,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-08-15",
"value": 201.7,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-08-16",
"value": 202.3,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-08-17",
"value": 201.9,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-08-18",
"value": 200.2,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-08-19",
"value": 200.8,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-08-20",
"value": 199.5,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-08-21",
"value": 199.3,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-08-22",
"value": 199.7,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-08-23",
"value": 201.1,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-08-26",
"value": 198.9,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-08-27",
"value": 199.1,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-08-28",
"value": 198.6,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-08-29",
"value": 200.4,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-03",
"value": 201.1,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-04",
"value": 201.1,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-05",
"value": 200.8,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-06",
"value": 201.9,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-07",
"value": 200.6,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-08",
"value": 200.4,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-11",
"value": 201.5,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-12",
"value": 201.3,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-13",
"value": 199.3,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-14",
"value": 199.5,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-15",
"value": 199.3,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-16",
"value": 199.8,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-17",
"value": 200,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-18",
"value": 197.8,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-19",
"value": 197.5,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-20",
"value": 199.3,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-21",
"value": 198,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-22",
"value": 198.6,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-09-23",
"value": 197.5,
"notes": "Synced from Google Health / Fitbit"
},
{
"date": "2026-10-05",
"value": 196.9,
"notes": null
},
{
"date": "2026-10-07",
"value": 196,
"notes": null
},
{
"date": "2026-10-09",
"value": 194.2,
"notes": null
},
{
"date": "2026-10-10",
"value": 196,
"notes": null
},
{
"date": "2026-10-14",
"value": 193.6,
"notes": null
},
{
"date": "2026-10-18",
"value": 194.6,
"notes": null
}
],
"periodDelta": -14.8,
"avg7": 194.1,
"avg30": 196.5,
"allTimeHigh": 218,
"allTimeLow": 193.6,
"totalWeighIns": 96
},
"injuries": [
{
"label": "ankle_sprain",
"kind": "injury",
"severity": "mild",
"status": "recovered",
"bodyRegion": "leftLeg",
"segmentKeys": "[\"front:ankles:left\"]",
"onsetDate": "2026-04-10",
"resolvedAt": "2026-06-04",
"notes": null
}
]
}All-time record counts
{
"calorieEntries": 736,
"stepEntries": 201,
"runEntries": 3,
"workoutEntries": 0,
"workoutTemplates": 5,
"workoutSessions": 56,
"sleepEntries": 198,
"peptideEntries": 15,
"peptideDailyEntries": 7,
"goals": 6,
"longGoals": 1,
"habits": 5,
"savedMeals": 10,
"alcoholEntries": 5,
"bowelEntries": 16,
"journalEntries": 8,
"recoveryDailyEntries": 2,
"injuryRecords": 1,
"treatmentLogs": 8,
"cardioEntries": 21,
"vitalDailyEntries": 125,
"heartRateSamples": 29118,
"waterEntries": 116,
"recipes": 2
}