Carlos — LAST WEEK

Complete health & fitness snapshot for 2026-10-12 → 2026-10-18 (7 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/last-week — plain text
https://itslos.com/api/agent/json/last-week — 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 2026-10-19T10:14:53.415Z · 30665 total records across all time

LAST WEEK — 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 WEEK (2026-10-12 → 2026-10-18) ===
Food: 15668 kcal, 793P / 943C / 482F g, 42 items, 7 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
Steps: 37599 total steps across 7 day(s), daily avg 5371, min 3033, max 8509
Steps daily goal: 10000 steps
Steps days at/above goal: 0/7
Steps by day:
  - 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)
Runs: (none)
Workouts: (none)
Lift progression: (no completed strength sessions in this window)
Cardio: 2 session(s), 58 min, 362 kcal, 44 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
Sleep: 7 nights, avg 7.3h, quality 4.6/5
  - 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
Vitals: 7 day(s), avg resting HR 69 bpm, avg HRV 33 ms
  - 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
Heart rate (all-day samples, 2015 buckets):
  - 2026-10-12: 288 samples, avg 85, min 57, max 140
      hourly avg bpm — 00Z:90 01Z:81 02Z:80 03Z:83 04Z:77 05Z:76 06Z:75 07Z:73 08Z:67 09Z:86 10Z:87 11Z:83 12Z:99 13Z:87 14Z:103 15Z:83 16Z:87 17Z:88 18Z:89 19Z:97 20Z:104 21Z:74 22Z:74 23Z:90
  - 2026-10-13: 287 samples, avg 75, min 56, max 108
      hourly avg bpm — 00Z:88 01Z:93 02Z:73 03Z:69 04Z:64 05Z:62 06Z:68 07Z:73 08Z:63 09Z:64 10Z:68 11Z:70 12Z:72 13Z:71 14Z:72 15Z:73 16Z:75 17Z:77 18Z:87 19Z:79 20Z:81 21Z:80 22Z:84 23Z:91
  - 2026-10-14: 288 samples, avg 84, min 58, max 124
      hourly avg bpm — 00Z:99 01Z:109 02Z:91 03Z:84 04Z:87 05Z:77 06Z:72 07Z:78 08Z:82 09Z:67 10Z:71 11Z:69 12Z:67 13Z:73 14Z:74 15Z:72 16Z:76 17Z:90 18Z:100 19Z:98 20Z:103 21Z:85 22Z:83 23Z:101
  - 2026-10-15: 288 samples, avg 81, min 62, max 137
      hourly avg bpm — 00Z:88 01Z:89 02Z:94 03Z:85 04Z:83 05Z:81 06Z:77 07Z:69 08Z:74 09Z:85 10Z:69 11Z:67 12Z:69 13Z:71 14Z:69 15Z:70 16Z:76 17Z:95 18Z:98 19Z:77 20Z:94 21Z:112 22Z:86 23Z:80
  - 2026-10-16: 288 samples, avg 84, min 66, max 145
      hourly avg bpm — 00Z:92 01Z:82 02Z:78 03Z:83 04Z:75 05Z:76 06Z:79 07Z:79 08Z:79 09Z:80 10Z:72 11Z:73 12Z:70 13Z:96 14Z:85 15Z:73 16Z:73 17Z:80 18Z:98 19Z:99 20Z:130 21Z:100 22Z:86 23Z:88
  - 2026-10-17: 288 samples, avg 82, min 60, max 122
      hourly avg bpm — 00Z:85 01Z:97 02Z:109 03Z:112 04Z:108 05Z:91 06Z:86 07Z:83 08Z:84 09Z:76 10Z:66 11Z:77 12Z:70 13Z:72 14Z:66 15Z:68 16Z:72 17Z:73 18Z:83 19Z:76 20Z:79 21Z:78 22Z:83 23Z:85
  - 2026-10-18: 288 samples, avg 79, min 63, max 143
      hourly avg bpm — 00Z:84 01Z:113 02Z:83 03Z:77 04Z:77 05Z:73 06Z:71 07Z:69 08Z:75 09Z:84 10Z:73 11Z:74 12Z:79 13Z:82 14Z:79 15Z:79 16Z:76 17Z:82 18Z:83 19Z:82 20Z:80 21Z:78 22Z:75 23Z:70
Water: 133 oz across 2 log(s)
  - 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: +1 lbs
Weight weigh-ins in period:
  - 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)
Peptides: (none)

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)

{
  "nutrition": {
    "totalCalories": 15668,
    "totalProteinG": 792.5,
    "totalCarbsG": 942.8,
    "totalFatG": 482.04999999999995,
    "mealCount": 42,
    "daysWithFood": 7,
    "dailyCalories": {
      "2026-10-18": 1780,
      "2026-10-17": 2740,
      "2026-10-16": 2355,
      "2026-10-15": 2530,
      "2026-10-14": 2070,
      "2026-10-13": 2053,
      "2026-10-12": 2140
    },
    "dailyProteinG": {
      "2026-10-18": 108,
      "2026-10-17": 100,
      "2026-10-16": 101.5,
      "2026-10-15": 102,
      "2026-10-14": 130,
      "2026-10-13": 130,
      "2026-10-12": 121
    }
  },
  "steps": {
    "total": 37599,
    "daysLogged": 7,
    "dailyAvg": 5371,
    "daily": {
      "2026-10-18": 5429,
      "2026-10-17": 3033,
      "2026-10-16": 4963,
      "2026-10-15": 3829,
      "2026-10-14": 8191,
      "2026-10-13": 3645,
      "2026-10-12": 8509
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    "goal": {
      "target": 10000,
      "goalType": "daily",
      "unit": "steps"
    },
    "days": [
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        "date": "2026-10-18",
        "count": 5429
      },
      {
        "date": "2026-10-17",
        "count": 3033
      },
      {
        "date": "2026-10-16",
        "count": 4963
      },
      {
        "date": "2026-10-15",
        "count": 3829
      },
      {
        "date": "2026-10-14",
        "count": 8191
      },
      {
        "date": "2026-10-13",
        "count": 3645
      },
      {
        "date": "2026-10-12",
        "count": 8509
      }
    ]
  },
  "runs": {
    "count": 0,
    "totalMiles": 0,
    "totalMinutes": 0,
    "items": []
  },
  "workouts": {
    "sessionCount": 0,
    "completedSessionCount": 0,
    "legacyEntryCount": 0,
    "totalVolumeLb": 0,
    "liftProgression": [],
    "sessions": [],
    "legacyEntries": []
  },
  "sleep": {
    "nights": 7,
    "avgHours": 7.3,
    "avgQuality": 4.6,
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        "quality": 5,
        "bedtime": "2026-10-18T10:26:00.000Z",
        "wakeTime": "2026-10-18T17:40:00.000Z",
        "notes": "Synced from Google Health / Fitbit"
      },
      {
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        "hours": 7.5,
        "quality": 5,
        "bedtime": "2026-10-17T09:39:00.000Z",
        "wakeTime": "2026-10-17T17:50:00.000Z",
        "notes": "Synced from Google Health / Fitbit"
      },
      {
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        "hours": 5.8,
        "quality": 4,
        "bedtime": "2026-10-16T07:10:00.000Z",
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        "notes": "Synced from Google Health / Fitbit"
      },
      {
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        "notes": "Synced from Google Health / Fitbit"
      },
      {
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        "quality": 5,
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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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    ]
  },
  "bodyweight": {
    "unit": "lbs",
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    "direction": "down",
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    "latest": {
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      "notes": null
    },
    "periodEntries": [
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        "notes": null
      },
      {
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    ],
    "periodDelta": 1,
    "avg7": 194.1,
    "avg30": 196.5,
    "allTimeHigh": 218,
    "allTimeLow": 193.6,
    "totalWeighIns": 96
  },
  "habits": [
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      "habitName": "One Piece",
      "frequency": "daily",
      "dates": []
    },
    {
      "habitName": "Reading",
      "frequency": "daily",
      "dates": []
    },
    {
      "habitName": "No Porn",
      "frequency": "daily",
      "dates": []
    },
    {
      "habitName": "Podcast",
      "frequency": "daily",
      "dates": []
    },
    {
      "habitName": "Meditation",
      "frequency": "daily",
      "dates": []
    }
  ],
  "journal": [],
  "recovery": [],
  "alcohol": {
    "drinks": 0,
    "totalUnits": 0,
    "items": []
  },
  "bowel": {
    "count": 0,
    "avgBristol": 0,
    "items": []
  },
  "peptides": {
    "injections": 0,
    "items": [],
    "daily": []
  },
  "treatments": [],
  "cardio": {
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    "totalCalories": 362,
    "totalMiles": 0,
    "totalActiveZoneMinutes": 44,
    "items": [
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        "distanceMeters": null,
        "distanceMi": null,
        "avgHeartRate": 122,
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        "source": "google-health",
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      },
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    ]
  },
  "vitals": {
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    "avgRestingHeartRate": 69,
    "avgHrvMs": 33,
    "days": [
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        "zones": [],
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      },
      {
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        "zones": [],
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      },
      {
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        "zones": [],
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      },
      {
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        "zones": [],
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      },
      {
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      },
      {
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      {
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    ]
  },
  "heartRate": {
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    "days": [
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        "avgBpm": 85,
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      },
      {
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      },
      {
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      },
      {
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      },
      {
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      },
      {
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  },
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    "entries": 2,
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  }
}

Window entries — every raw row (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",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/2126212741851594520",
      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/9065551293827338848",
      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/5301851395592022936",
      "userId": "carlos",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/9131130662133891144",
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      "notes": "Synced from Google Health / Fitbit",
      "source": "google-health",
      "externalId": "google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/3127574204464165872",
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      "createdAt": "2026-10-19T10:13:03.812Z"
    },
    {
      "id": "cmvf3j2klodji3grxruqwxyhb",
      "date": "2026-10-18T12:00:00.000Z",
      "time": "2026-10-19T07:35:00.000Z",
      "bpm": 67,
      "source": "google-health",
      "externalId": "google-health:hr-sample:2026-10-19T07:35:00.000Z",
      "userId": "carlos",
      "createdAt": "2026-10-19T10:13:03.812Z"
    },
    {
      "id": "cmvf3j2klodjj3grxxy3piq40",
      "date": "2026-10-18T12:00:00.000Z",
      "time": "2026-10-19T07:40:00.000Z",
      "bpm": 73,
      "source": "google-health",
      "externalId": "google-health:hr-sample:2026-10-19T07:40:00.000Z",
      "userId": "carlos",
      "createdAt": "2026-10-19T10:13:03.812Z"
    },
    {
      "id": "cmvf3j2klodjk3grx8obju5yk",
      "date": "2026-10-18T12:00:00.000Z",
      "time": "2026-10-19T07:45:00.000Z",
      "bpm": 78,
      "source": "google-health",
      "externalId": "google-health:hr-sample:2026-10-19T07:45:00.000Z",
      "userId": "carlos",
      "createdAt": "2026-10-19T10:13:03.812Z"
    },
    {
      "id": "cmvf3j2klodjl3grxqgfi9myd",
      "date": "2026-10-18T12:00:00.000Z",
      "time": "2026-10-19T07:50:00.000Z",
      "bpm": 71,
      "source": "google-health",
      "externalId": "google-health:hr-sample:2026-10-19T07:50:00.000Z",
      "userId": "carlos",
      "createdAt": "2026-10-19T10:13:03.812Z"
    },
    {
      "id": "cmvf3j2klodjm3grxopk16d10",
      "date": "2026-10-18T12:00:00.000Z",
      "time": "2026-10-19T07:55:00.000Z",
      "bpm": 68,
      "source": "google-health",
      "externalId": "google-health:hr-sample:2026-10-19T07:55:00.000Z",
      "userId": "carlos",
      "createdAt": "2026-10-19T10:13:03.812Z"
    },
    {
      "id": "cmvf3j2klodjn3grxs9gxb8t0",
      "date": "2026-10-18T12:00:00.000Z",
      "time": "2026-10-19T08:00:00.000Z",
      "bpm": 70,
      "source": "google-health",
      "externalId": "google-health:hr-sample:2026-10-19T08:00:00.000Z",
      "userId": "carlos",
      "createdAt": "2026-10-19T10:13:03.812Z"
    },
    {
      "id": "cmvf3j2klodjo3grxl446ccfy",
      "date": "2026-10-18T12:00:00.000Z",
      "time": "2026-10-19T08:05:00.000Z",
      "bpm": 68,
      "source": "google-health",
      "externalId": "google-health:hr-sample:2026-10-19T08:05:00.000Z",
      "userId": "carlos",
      "createdAt": "2026-10-19T10:13:03.812Z"
    },
    {
      "id": "cmvf3j2klodjp3grx8mulzsm5",
      "date": "2026-10-18T12:00:00.000Z",
      "time": "2026-10-19T08:10:00.000Z",
      "bpm": 69,
      "source": "google-health",
      "externalId": "google-health:hr-sample:2026-10-19T08:10:00.000Z",
      "userId": "carlos",
      "createdAt": "2026-10-19T10:13:03.812Z"
    },
    {
      "id": "cmvf3j2klodjq3grx5astnf48",
      "date": "2026-10-18T12:00:00.000Z",
      "time": "2026-10-19T08:15:00.000Z",
      "bpm": 72,
      "source": "google-health",
      "externalId": "google-health:hr-sample:2026-10-19T08:15:00.000Z",
      "userId": "carlos",
      "createdAt": "2026-10-19T10:13:03.812Z"
    },
    {
      "id": "cmvf3j2klodjr3grx5jdt3qbd",
      "date": "2026-10-18T12:00:00.000Z",
      "time": "2026-10-19T08:20:00.000Z",
      "bpm": 68,
      "source": "google-health",
      "externalId": "google-health:hr-sample:2026-10-19T08:20:00.000Z",
      "userId": "carlos",
      "createdAt": "2026-10-19T10:13:03.812Z"
    },
    {
      "id": "cmvf3j2klodjs3grx6ezqxuhk",
      "date": "2026-10-18T12:00:00.000Z",
      "time": "2026-10-19T08:25:00.000Z",
      "bpm": 68,
      "source": "google-health",
      "externalId": "google-health:hr-sample:2026-10-19T08:25:00.000Z",
      "userId": "carlos",
      "createdAt": "2026-10-19T10:13:03.812Z"
    },
    {
      "id": "cmvf3j2klodjt3grx0gnmg7tt",
      "date": "2026-10-18T12:00:00.000Z",
      "time": "2026-10-19T08:30:00.000Z",
      "bpm": 67,
      "source": "google-health",
      "externalId": "google-health:hr-sample:2026-10-19T08:30:00.000Z",
      "userId": "carlos",
      "createdAt": "2026-10-19T10:13:03.812Z"
    },
    {
      "id": "cmvf3j2klodju3grx1t3bskik",
      "date": "2026-10-18T12:00:00.000Z",
      "time": "2026-10-19T08:35:00.000Z",
      "bpm": 74,
      "source": "google-health",
      "externalId": "google-health:hr-sample:2026-10-19T08:35:00.000Z",
      "userId": "carlos",
      "createdAt": "2026-10-19T10:13:03.812Z"
    },
    {
      "id": "cmvf3j2klodjv3grxhn7zxq3w",
      "date": "2026-10-18T12:00:00.000Z",
      "time": "2026-10-19T08:40:00.000Z",
      "bpm": 87,
      "source": "google-health",
      "externalId": "google-health:hr-sample:2026-10-19T08:40:00.000Z",
      "userId": "carlos",
      "createdAt": "2026-10-19T10:13:03.812Z"
    },
    {
      "id": "cmvf3j2klodjw3grx8ouiul9a",
      "date": "2026-10-18T12:00:00.000Z",
      "time": "2026-10-19T08:45:00.000Z",
      "bpm": 92,
      "source": "google-health",
      "externalId": "google-health:hr-sample:2026-10-19T08:45:00.000Z",
      "userId": "carlos",
      "createdAt": "2026-10-19T10:13:03.812Z"
    },
    {
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      "date": "2026-10-18T12:00:00.000Z",
      "time": "2026-10-19T08:50:00.000Z",
      "bpm": 86,
      "source": "google-health",
      "externalId": "google-health:hr-sample:2026-10-19T08:50:00.000Z",
      "userId": "carlos",
      "createdAt": "2026-10-19T10:13:03.812Z"
    },
    {
      "id": "cmvf3j2klodjy3grxoodbj7sc",
      "date": "2026-10-18T12:00:00.000Z",
      "time": "2026-10-19T08:55:00.000Z",
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      "source": "google-health",
      "externalId": "google-health:hr-sample:2026-10-19T08:55:00.000Z",
      "userId": "carlos",
      "createdAt": "2026-10-19T10:13:03.812Z"
    }
  ],
  "waterEntries": [
    {
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      "date": "2026-10-18T12:00:00.000Z",
      "amountOz": 32,
      "userId": "carlos",
      "createdAt": "2026-10-18T09:58:44.574Z"
    },
    {
      "id": "cmva238rekw893grx9uchoecx",
      "date": "2026-10-14T12:00:00.000Z",
      "amountOz": 101,
      "userId": "carlos",
      "createdAt": "2026-10-15T21:33:54.842Z"
    }
  ],
  "habitCompletions": [
    {
      "habitName": "One Piece",
      "frequency": "daily",
      "dates": []
    },
    {
      "habitName": "Reading",
      "frequency": "daily",
      "dates": []
    },
    {
      "habitName": "No Porn",
      "frequency": "daily",
      "dates": []
    },
    {
      "habitName": "Podcast",
      "frequency": "daily",
      "dates": []
    },
    {
      "habitName": "Meditation",
      "frequency": "daily",
      "dates": []
    }
  ],
  "bodyweightEntries": [
    {
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      "goalId": "cmns803oh000132t2c4btorsu",
      "date": "2026-10-18T12:00:00.000Z",
      "value": 194.6,
      "notes": null,
      "source": null,
      "externalId": null,
      "createdAt": "2026-10-18T18:08:12.043Z"
    },
    {
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      "goalId": "cmns803oh000132t2c4btorsu",
      "date": "2026-10-14T12:00:00.000Z",
      "value": 193.6,
      "notes": null,
      "source": null,
      "externalId": null,
      "createdAt": "2026-10-14T17:44:28.337Z"
    }
  ]
}

Library & all-time catalog (JSON)

{
  "workoutRoutines": [
    {
      "name": "UPPER",
      "tags": "[\"Hypertrophy\"]",
      "sortOrder": 0,
      "exercises": "[{\"id\":\"g70y9z26\",\"name\":\"Plate-Loaded Chest Press\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Chest\",\"color\":\"#D62828\",\"code\":\"CHEST\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"6pujuntr\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"zv6xlf1w\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"5gplbqr2\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"r3tqb0wp\",\"name\":\"Sled Row\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Upper Back\",\"color\":\"#1E40AF\",\"code\":\"UPPER_BACK\"}],\"preferredSubstituteName\":\"T-Bar Row\",\"recentSubstitutes\":[\"T-Bar Row\"],\"setRows\":[{\"id\":\"oa4ronpl\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"hr5gtm8u\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"51e78d65\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"veakv6qp\",\"name\":\"Pec-Deck / Butterfly\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Chest\",\"color\":\"#D62828\",\"code\":\"CHEST\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"2x9y8z1v\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"4ufkzefr\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"8b13gdc1\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"3zyq6t0x\",\"name\":\"Pull-Down\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Lats\",\"color\":\"#2563EB\",\"code\":\"LATS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"ncgt2ubh\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"a692mv6x\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"c37y2al1\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"f6k3rktd\",\"name\":\"Machine Triceps Extension\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Triceps\",\"color\":\"#2DC653\",\"code\":\"TRICEPS\"}],\"preferredSubstituteName\":\"Triceps Pushdown - V-Bar Attachment\",\"recentSubstitutes\":[\"Triceps Pushdown - V-Bar Attachment\"],\"setRows\":[{\"id\":\"s807uzat\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"kyd78htn\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"yqrzrtkz\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"o3gntmfb\",\"name\":\"Biceps Curl Machine\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Biceps\",\"color\":\"#FFBE0B\",\"code\":\"BICEPS\"}],\"preferredSubstituteName\":\"Dumbbell Bicep Curl\",\"recentSubstitutes\":[\"Dumbbell Bicep Curl\"],\"setRows\":[{\"id\":\"u14exbd6\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"snzkdy34\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"lywv3xrd\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"aujtzbj9\",\"name\":\"Lateral Raise Machine\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Shoulders\",\"color\":\"#F77F00\",\"code\":\"SHOULDERS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"n5b8x7p7\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"trw2zuvu\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"ez586tic\",\"weight\":\"\",\"reps\":\"10\"}]}]"
    },
    {
      "name": "LOWER",
      "tags": "[\"Hypertrophy\",\"Lower\"]",
      "sortOrder": 1,
      "exercises": "[{\"id\":\"5cdrirdx\",\"name\":\"Pendulum Squat\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Quadriceps\",\"color\":\"#577590\",\"code\":\"QUADRICEPS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"309abi2m\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"zvtjy0u8\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"j9bg1bvv\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"cgxmk83y\",\"name\":\"Romanian Deadlift\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Hamstrings\",\"color\":\"#90BE6D\",\"code\":\"HAMSTRINGS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"s3fsm5zl\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"88zexos8\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"5nkrjr47\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"1x8w9pmw\",\"name\":\"Leg extension\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Quadriceps\",\"color\":\"#577590\",\"code\":\"QUADRICEPS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"11gybhkc\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"qc2h28x7\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"gzwejlaq\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"gt0frfl2\",\"name\":\"Lying Leg Curl Machine\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Hamstrings\",\"color\":\"#90BE6D\",\"code\":\"HAMSTRINGS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"b8mfiyam\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"unh3lnkt\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"wwtfi6ev\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"5izunt5j\",\"name\":\"Calf Press\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Calves\",\"color\":\"#4CC9F0\",\"code\":\"CALVES\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"dnh3l3kh\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"2ak2iuhj\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"0tvlh3j3\",\"weight\":\"\",\"reps\":\"10\"}]}]"
    },
    {
      "name": "UPPER 2",
      "tags": "[\"Hypertrophy\"]",
      "sortOrder": 2,
      "exercises": "[{\"id\":\"xt1pzhdw\",\"name\":\"Seated Chest Press\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Chest\",\"color\":\"#D62828\",\"code\":\"CHEST\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"c721nxrj\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"dm7ysi76\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"dez06wy9\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"3nkc20ca\",\"name\":\"Machine Pullover\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Lats\",\"color\":\"#2563EB\",\"code\":\"LATS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"uomd9j9d\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"hbptp5bz\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"ism4evuy\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"0i9jfcvo\",\"name\":\"Shoulder Press Machine\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Shoulders\",\"color\":\"#F77F00\",\"code\":\"SHOULDERS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"ofyfx110\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"a6to49ly\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"qyb1rgq0\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"vijfxzli\",\"name\":\"Triceps Pushdown - V-Bar Attachment\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Triceps\",\"color\":\"#2DC653\",\"code\":\"TRICEPS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"77hyr883\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"1aricmcp\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"icv8kd3a\",\"weight\":\"\",\"reps\":\"10\"}]},{\"id\":\"g018utgn\",\"name\":\"Close-Grip EZ Bar Curl\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Biceps\",\"color\":\"#FFBE0B\",\"code\":\"BICEPS\"}],\"preferredSubstituteName\":\"Drag Curl\",\"recentSubstitutes\":[\"Drag Curl\"],\"setRows\":[{\"id\":\"33r79rzc\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"u9gbur3n\",\"weight\":\"\",\"reps\":\"10\"},{\"id\":\"xtngp0f1\",\"weight\":\"\",\"reps\":\"10\"}]}]"
    },
    {
      "name": "ARMS",
      "tags": "[\"Hypertrophy\"]",
      "sortOrder": 3,
      "exercises": "[{\"id\":\"9ogwn1a6\",\"name\":\"Shoulder Press Machine\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Shoulders\",\"color\":\"#F77F00\",\"code\":\"SHOULDERS\"}],\"preferredSubstituteName\":\"Machine Preacher Curls\",\"recentSubstitutes\":[\"Machine Preacher Curls\"],\"setRows\":[{\"id\":\"5krpk6lx\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"9wrgwndw\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"asoxidt0\",\"weight\":\"\",\"reps\":\"8-12\"}]},{\"id\":\"2hmokhye\",\"name\":\"Triceps Pushdown\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Triceps\",\"color\":\"#2DC653\",\"code\":\"TRICEPS\"}],\"preferredSubstituteName\":\"Machine Triceps Extension\",\"recentSubstitutes\":[\"Machine Triceps Extension\"],\"setRows\":[{\"id\":\"zzwsurtx\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"5y4dzce6\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"b4i07y8r\",\"weight\":\"\",\"reps\":\"8-12\"}]},{\"id\":\"1t8s92do\",\"name\":\"Cable Preacher Curl\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Biceps\",\"color\":\"#FFBE0B\",\"code\":\"BICEPS\"}],\"preferredSubstituteName\":\"Shoulder Press Machine\",\"recentSubstitutes\":[\"Shoulder Press Machine\"],\"setRows\":[{\"id\":\"qdlrt05f\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"a0003bwa\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"bz41yuoa\",\"weight\":\"\",\"reps\":\"8-12\"}]},{\"id\":\"ekcm64sw\",\"name\":\"Lateral Raise with Dumbbells\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Shoulders\",\"color\":\"#F77F00\",\"code\":\"SHOULDERS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"2sxum1qb\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"zbh855y7\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"m2zhoig4\",\"weight\":\"\",\"reps\":\"8-12\"}]},{\"id\":\"ovzfzlt7\",\"name\":\"Reverse Flyes\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Shoulders\",\"color\":\"#F77F00\",\"code\":\"SHOULDERS\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"70h2brh8\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"zvf4lo7r\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"g5bt9od7\",\"weight\":\"\",\"reps\":\"8-12\"}]}]"
    },
    {
      "name": "Chest",
      "tags": "[\"Hypertrophy\"]",
      "sortOrder": 4,
      "exercises": "[{\"id\":\"xecb4jr5\",\"name\":\"Incline Chest Press Machine\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Chest\",\"color\":\"#D62828\",\"code\":\"CHEST\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"q0y316hh\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"3md1ilup\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"rmn1h2nh\",\"weight\":\"\",\"reps\":\"8-12\"}]},{\"id\":\"4lz4k6gk\",\"name\":\"Pec-Deck / Butterfly\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Chest\",\"color\":\"#D62828\",\"code\":\"CHEST\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"t81h0j75\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"ybjarl45\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"zb6eyf17\",\"weight\":\"\",\"reps\":\"8-12\"}]},{\"id\":\"vyos5y1o\",\"name\":\"Converging Chest Press\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Chest\",\"color\":\"#D62828\",\"code\":\"CHEST\"}],\"recentSubstitutes\":[],\"setRows\":[{\"id\":\"4oagxenz\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"wwgz4nfp\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"7h8qxsj5\",\"weight\":\"\",\"reps\":\"8-12\"}]},{\"id\":\"277m4evf\",\"name\":\"High Cable Chest Fly\",\"notes\":\"\",\"primaryMuscles\":[{\"name\":\"Chest\",\"color\":\"#D62828\",\"code\":\"CHEST\"}],\"preferredSubstituteName\":\"Plate Loaded Flyes\",\"recentSubstitutes\":[\"Plate Loaded Flyes\"],\"setRows\":[{\"id\":\"zhuav6tq\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"m77pz4ox\",\"weight\":\"\",\"reps\":\"8-12\"},{\"id\":\"u714gz85\",\"weight\":\"\",\"reps\":\"8-12\"}]}]"
    }
  ],
  "savedMeals": [
    {
      "id": "cmrqzirs1003z3go9gt94x73g",
      "name": "Rotisserie Chicken (Costco)",
      "mealType": "lunch",
      "foodCategory": "meal",
      "calories": 140,
      "protein": 19,
      "carbs": 0,
      "fat": 7,
      "imageUrl": null,
      "servingAmount": 1,
      "servingUnit": "serving",
      "servingWeightG": 85,
      "useCount": 5,
      "userId": "carlos",
      "createdAt": "2026-07-18T23:15:16.129Z"
    },
    {
      "id": "cmsdpx4wu00dk3hlac6ll3utj",
      "name": "Chewy Bars Oats & Chocolate (Fiber One)",
      "mealType": "snack",
      "foodCategory": "snack",
      "calories": 150,
      "protein": 2,
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      "createdAt": "2026-08-02T07:54:08.005Z",
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      "ingredients": [
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          "protein": 47.6,
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          "fat": 32.7,
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  ],
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    "target": 175,
    "direction": "down",
    "startValue": null,
    "latest": {
      "date": "2026-10-18",
      "value": 194.6,
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    },
    "periodEntries": [
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        "value": 209.4,
        "notes": null
      },
      {
        "date": "2026-04-08",
        "value": 207.8,
        "notes": null
      },
      {
        "date": "2026-04-09",
        "value": 208,
        "notes": null
      },
      {
        "date": "2026-04-10",
        "value": 207,
        "notes": null
      },
      {
        "date": "2026-04-11",
        "value": 206.6,
        "notes": null
      },
      {
        "date": "2026-04-12",
        "value": 207.4,
        "notes": null
      },
      {
        "date": "2026-04-13",
        "value": 204.2,
        "notes": null
      },
      {
        "date": "2026-04-14",
        "value": 204,
        "notes": null
      },
      {
        "date": "2026-04-15",
        "value": 201.6,
        "notes": "Post nap & Shit 6pm"
      },
      {
        "date": "2026-04-16",
        "value": 201,
        "notes": null
      },
      {
        "date": "2026-04-17",
        "value": 201.6,
        "notes": null
      },
      {
        "date": "2026-04-18",
        "value": 203.8,
        "notes": null
      },
      {
        "date": "2026-04-19",
        "value": 204.4,
        "notes": null
      },
      {
        "date": "2026-04-20",
        "value": 205,
        "notes": null
      },
      {
        "date": "2026-04-21",
        "value": 206.6,
        "notes": null
      },
      {
        "date": "2026-04-22",
        "value": 207.4,
        "notes": null
      },
      {
        "date": "2026-05-10",
        "value": 218,
        "notes": null
      },
      {
        "date": "2026-05-11",
        "value": 216.8,
        "notes": null
      },
      {
        "date": "2026-05-12",
        "value": 216.2,
        "notes": null
      },
      {
        "date": "2026-05-13",
        "value": 216.2,
        "notes": null
      },
      {
        "date": "2026-05-31",
        "value": 216.2,
        "notes": null
      },
      {
        "date": "2026-06-01",
        "value": 214,
        "notes": null
      },
      {
        "date": "2026-06-02",
        "value": 213.6,
        "notes": null
      },
      {
        "date": "2026-06-03",
        "value": 213.4,
        "notes": null
      },
      {
        "date": "2026-06-04",
        "value": 210.1,
        "notes": null
      },
      {
        "date": "2026-06-05",
        "value": 212.2,
        "notes": null
      },
      {
        "date": "2026-06-06",
        "value": 212.2,
        "notes": null
      },
      {
        "date": "2026-06-07",
        "value": 208.1,
        "notes": null
      },
      {
        "date": "2026-06-08",
        "value": 209.4,
        "notes": null
      },
      {
        "date": "2026-06-09",
        "value": 209.1,
        "notes": null
      },
      {
        "date": "2026-06-10",
        "value": 209,
        "notes": null
      },
      {
        "date": "2026-06-11",
        "value": 210,
        "notes": null
      },
      {
        "date": "2026-06-12",
        "value": 209.9,
        "notes": null
      },
      {
        "date": "2026-06-13",
        "value": 210.3,
        "notes": null
      },
      {
        "date": "2026-06-15",
        "value": 209.4,
        "notes": null
      },
      {
        "date": "2026-06-16",
        "value": 208.3,
        "notes": null
      },
      {
        "date": "2026-06-17",
        "value": 208,
        "notes": "Synced from Google Health / Fitbit"
      },
      {
        "date": "2026-06-19",
        "value": 206.4,
        "notes": null
      },
      {
        "date": "2026-06-20",
        "value": 205.7,
        "notes": null
      },
      {
        "date": "2026-06-21",
        "value": 207,
        "notes": null
      },
      {
        "date": "2026-06-22",
        "value": 207.5,
        "notes": null
      },
      {
        "date": "2026-06-23",
        "value": 204.8,
        "notes": null
      },
      {
        "date": "2026-06-26",
        "value": 204.4,
        "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

{
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  "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
}

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