{"exportedAt":"2026-10-19T10:13:51.266Z","profile":{"id":"carlos","name":"Carlos","avatarColor":"#22c55e","avatarUrl":"/uploads/avatars/carlos-ea4911f4-d5ef-464a-aca5-a44358415617.jpg","vacationResumeDate":null,"timeZone":null,"protocolEnabled":true,"trainingSplit":"bro_split","trainingStyle":"classic","workCycleEnabled":true,"workCycleAnchorDate":"2026-07-15","workCycleLength":8,"workCyclePatternJson":"[\"day\",\"day\",\"night\",\"night\",\"off\",\"off\",\"off\",\"off\"]","workoutGoalPerCycle":4,"birthDate":"1999-08-16","createdAt":"2026-04-10T01:19:44.000Z","updatedAt":"2026-09-22T17:43:36.245Z"},"contextSummary":"Today is Monday, Oct 19, 2026 (local date 2026-10-19, tz America/New_York, source: device).\nUser: Carlos.\nActive goals:\n- calories (weekly, down): target 14000 cal\n- sleep (weekly_avg, up): target 7.5 hrs\n- steps (daily, up): target 10000 steps\n- running (per_session, up): target 3 mi\n- water (daily, up): target 150 oz\n- cardio (daily, up): target 25 min\nLong-term goals:\n  - Bodyweight (bodyweight): target 175 lbs (down)\nBodyweight: 194.6 lbs on 2026-10-18 — -4.7 lbs over 10 weigh-ins (30d), target 175.0 lbs (down).\n  Recent weigh-ins: 2026-10-18 194.6, 2026-10-14 193.6, 2026-10-10 196.0, 2026-10-09 194.2.\nNutrition 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).\nToday (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.\n  Prior days: 2026-10-18 1780 kcal / 108P; 2026-10-17 2740 kcal / 100P.\nSleep 7d: avg 8.1 hrs/night, quality 4.7/5 (6 nights).\n  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.\nSteps 7d avg: 4208/day (today 364).\nRecent workouts: none in last 7d.\nHabits (last 7d hit-rate):\n  - One Piece (daily): 0/7\n  - Reading (daily): 0/7\n  - No Porn (daily): 0/7\n  - Podcast (daily): 0/7\n  - Meditation (daily): 0/7\nAlcohol: none in last 7d.","rollup":{"timezone":"America/New_York","todayKey":"2026-10-19","range":{"key":"14d","label":"LAST 14 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from Google Health / 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from Google Health / 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from Google Health / Fitbit","source":"google-health","externalId":"google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/3127574204464165872","userId":"carlos","createdAt":"2026-10-13T12:42:56.158Z"},{"id":"cmv50rgtahmhq3grx9t87uqdc","date":"2026-10-12T12:00:00.000Z","bedtime":"2026-10-12T03:18:00.000Z","wakeTime":"2026-10-12T08:34:00.000Z","quality":4,"score":79,"remMinutes":84,"lightMinutes":139,"deepMinutes":86,"awakeMinutes":7,"minutesAsleep":309,"minutesInSleepPeriod":316,"minutesToFallAsleep":0,"minutesAfterWakeUp":0,"restlessMinutes":0,"interruptionCount":2,"efficiency":97.8,"stagesJson":"[{\"type\":\"AWAKE\",\"startTime\":\"2026-10-12T03:18:00Z\",\"endTime\":\"2026-10-12T03:24:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-12T03:24:00Z\",\"endTime\":\"2026-10-12T03:40:00Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-10-12T03:40:00Z\",\"endTime\":\"2026-10-12T04:08:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-12T04:08:00Z\",\"endTime\":\"2026-10-12T04:25:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-10-12T04:25:00Z\",\"endTime\":\"2026-10-12T04:35:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-12T04:35:00Z\",\"endTime\":\"2026-10-12T05:06:00Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-10-12T05:06:00Z\",\"endTime\":\"2026-10-12T05:44:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-12T05:44:00Z\",\"endTime\":\"2026-10-12T05:55:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-10-12T05:55:00Z\",\"endTime\":\"2026-10-12T06:13:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-12T06:13:00Z\",\"endTime\":\"2026-10-12T06:15:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-10-12T06:15:00Z\",\"endTime\":\"2026-10-12T06:22:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-12T06:22:00Z\",\"endTime\":\"2026-10-12T07:13:00Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-10-12T07:13:00Z\",\"endTime\":\"2026-10-12T07:33:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-12T07:33:00Z\",\"endTime\":\"2026-10-12T07:40:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-10-12T07:40:00Z\",\"endTime\":\"2026-10-12T08:15:00Z\"},{\"type\":\"AWAKE\",\"startTime\":\"2026-10-12T08:15:00Z\",\"endTime\":\"2026-10-12T08:16:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-10-12T08:16:00Z\",\"endTime\":\"2026-10-12T08:30:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-12T08:30:00Z\",\"endTime\":\"2026-10-12T08:34:00Z\"}]","notes":"Synced from Google Health / 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from Google Health / 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from Google Health / 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Fitbit","source":"google-health","externalId":"google-health:sleep:users/26927420369619357/dataTypes/sleep/dataPoints/4873264024116518048","userId":"carlos","createdAt":"2026-10-07T07:57:47.889Z"},{"id":"cmuyfx3wadhbg3grx2vuova8g","date":"2026-10-07T12:00:00.000Z","bedtime":"2026-10-07T10:35:00.000Z","wakeTime":"2026-10-07T18:10:00.000Z","quality":5,"score":93,"remMinutes":105,"lightMinutes":273,"deepMinutes":66,"awakeMinutes":11,"minutesAsleep":444,"minutesInSleepPeriod":455,"minutesToFallAsleep":0,"minutesAfterWakeUp":0,"restlessMinutes":0,"interruptionCount":2,"efficiency":97.6,"stagesJson":"[{\"type\":\"AWAKE\",\"startTime\":\"2026-10-07T10:35:00Z\",\"endTime\":\"2026-10-07T10:38:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-07T10:38:00Z\",\"endTime\":\"2026-10-07T11:03:00Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-10-07T11:03:00Z\",\"endTime\":\"2026-10-07T11:19:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-10-07T11:19:00Z\",\"endTime\":\"2026-10-07T11:20:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-07T11:20:00Z\",\"endTime\":\"2026-10-07T11:38:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-10-07T11:38:00Z\",\"endTime\":\"2026-10-07T12:17:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-07T12:17:00Z\",\"endTime\":\"2026-10-07T12:49:00Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-10-07T12:49:00Z\",\"endTime\":\"2026-10-07T13:14:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-07T13:14:00Z\",\"endTime\":\"2026-10-07T13:36:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-10-07T13:36:00Z\",\"endTime\":\"2026-10-07T13:41:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-07T13:41:00Z\",\"endTime\":\"2026-10-07T13:43:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-10-07T13:43:00Z\",\"endTime\":\"2026-10-07T13:44:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-07T13:44:00Z\",\"endTime\":\"2026-10-07T14:22:00Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-10-07T14:22:00Z\",\"endTime\":\"2026-10-07T14:31:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-07T14:31:00Z\",\"endTime\":\"2026-10-07T14:47:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-10-07T14:47:00Z\",\"endTime\":\"2026-10-07T14:57:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-07T14:57:00Z\",\"endTime\":\"2026-10-07T15:00:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-10-07T15:00:00Z\",\"endTime\":\"2026-10-07T15:27:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-07T15:27:00Z\",\"endTime\":\"2026-10-07T16:02:00Z\"},{\"type\":\"DEEP\",\"startTime\":\"2026-10-07T16:02:00Z\",\"endTime\":\"2026-10-07T16:18:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-07T16:18:00Z\",\"endTime\":\"2026-10-07T16:29:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-10-07T16:29:00Z\",\"endTime\":\"2026-10-07T16:39:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-07T16:39:00Z\",\"endTime\":\"2026-10-07T17:28:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-10-07T17:28:00Z\",\"endTime\":\"2026-10-07T17:30:00Z\"},{\"type\":\"AWAKE\",\"startTime\":\"2026-10-07T17:30:00Z\",\"endTime\":\"2026-10-07T17:38:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-07T17:38:00Z\",\"endTime\":\"2026-10-07T17:43:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-10-07T17:43:00Z\",\"endTime\":\"2026-10-07T17:47:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-07T17:47:00Z\",\"endTime\":\"2026-10-07T17:50:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-10-07T17:50:00Z\",\"endTime\":\"2026-10-07T17:52:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-07T17:52:00Z\",\"endTime\":\"2026-10-07T18:01:00Z\"},{\"type\":\"REM\",\"startTime\":\"2026-10-07T18:01:00Z\",\"endTime\":\"2026-10-07T18:05:00Z\"},{\"type\":\"LIGHT\",\"startTime\":\"2026-10-07T18:05:00Z\",\"endTime\":\"2026-10-07T18:10:00Z\"}]","notes":"Synced from Google Health / 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from Google Health / 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America/New_York (today = 2026-10-19; entry dates use stored calendar day keys)\n\nActive goals:\n  - calories (weekly, down): 14000 cal\n  - sleep (weekly_avg, up): 7.5 hrs\n  - steps (daily, up): 10000 steps\n  - running (per_session, up): 3 mi\n  - water (daily, up): 150 oz\n  - cardio (daily, up): 25 min\n\nActive injuries / illness:\n  (none)\n\nTraining split: Bro split (bro_split) — Choose one main muscle group per session.\n  - Chest — Presses · flyes\n  - Back — Rows · pulldowns\n  - Shoulders & arms — Presses · raises · curls · extensions\n  - Legs — Quads · hamstrings · glutes\nProgression model: Classic (classic) — Two hard working sets per exercise, a heavier 6–10 rep target, and near-failure effort with no suggested extra sets.\nWork rotation: 8-day cycle [day, day, night, night, off, off, off, off], anchored 2026-07-15, goal 4 workout(s) per cycle\n  today is cycle day 1 (Day shift 1); current cycle runs 2026-10-19 → 2026-10-26\n\n=== LIBRARY & ALL-TIME (visible in app) ===\nWorkout routines:\n  - 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)\n  - 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)\n  - 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)\n  - 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)\n  - 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)\n\nSaved meals (top by use):\n  - Rotisserie Chicken (Costco) [lunch]: 140 kcal, 19P (used 5×)\n  - Chewy Bars Oats & Chocolate (Fiber One) [snack]: 150 kcal, 2P (used 4×)\n  - White rice, cooked (Generic) [lunch]: 205 kcal, 4.3P (used 3×)\n  - Rotisserie Seasoned Chicken Breast Strips (Tyson) [dinner]: 110 kcal, 20P (used 2×)\n  - Turkey Bacon, Cheddar & Egg White Sandwich (Starbucks) [breakfast]: 230 kcal, 17P (used 2×)\n  - Chicken & Pepper Jack Cheese Burrito (Realgoods Food Co) [breakfast]: 450 kcal, 37P (used 2×)\n  - CHARGRILLED CHIPOTLE SEASONED CHICKEN (Kirkland) [lunch]: 137 kcal, 13.6P (used 1×)\n  - Sweet Baby Rays bbq (Sweet Baby Ray's) [lunch]: 18 kcal, 0.1P (used 1×)\n  - 4 Cheese Chicken Carbonara Lasagna (Rana) [dinner]: 500 kcal, 30P (used 1×)\n  - Smoked Pulled Pork (Kirkland Signature) [lunch]: 160 kcal, 16P (used 0×)\n\nRecipes:\n  - Chicken Bowl, Plain [lunch]: 404 kcal, 27.2P (used 0×; 2 ingredient(s): CHARGRILLED CHIPOTLE SEASONED CHICKEN (Kirkland) 2serving 274kcal; Rice 100g 1serving 130kcal)\n  - 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)\n\nAll-time weight goal: target 175 lbs (down)\nAll-time weight latest: 194.6 lbs on 2026-10-18\nAll-time weight 7d avg: 194.1 lbs\nAll-time weight 30d avg: 196.5 lbs\nAll-time weight range: 193.6–218 lbs (96 weigh-ins all-time)\nAll-time weight change in period: -14.8 lbs\nAll-time weight weigh-ins in period:\n  - 2026-04-07: 209.4 lbs\n  - 2026-04-08: 207.8 lbs\n  - 2026-04-09: 208 lbs\n  - 2026-04-10: 207 lbs\n  - 2026-04-11: 206.6 lbs\n  - 2026-04-12: 207.4 lbs\n  - 2026-04-13: 204.2 lbs\n  - 2026-04-14: 204 lbs\n  - 2026-04-15: 201.6 lbs — \"Post nap & Shit 6pm\"\n  - 2026-04-16: 201 lbs\n  - 2026-04-17: 201.6 lbs\n  - 2026-04-18: 203.8 lbs\n  - 2026-04-19: 204.4 lbs\n  - 2026-04-20: 205 lbs\n  - 2026-04-21: 206.6 lbs\n  - 2026-04-22: 207.4 lbs\n  - 2026-05-10: 218 lbs\n  - 2026-05-11: 216.8 lbs\n  - 2026-05-12: 216.2 lbs\n  - 2026-05-13: 216.2 lbs\n  - 2026-05-31: 216.2 lbs\n  - 2026-06-01: 214 lbs\n  - 2026-06-02: 213.6 lbs\n  - 2026-06-03: 213.4 lbs\n  - 2026-06-04: 210.1 lbs\n  - 2026-06-05: 212.2 lbs\n  - 2026-06-06: 212.2 lbs\n  - 2026-06-07: 208.1 lbs\n  - 2026-06-08: 209.4 lbs\n  - 2026-06-09: 209.1 lbs\n  - 2026-06-10: 209 lbs\n  - 2026-06-11: 210 lbs\n  - 2026-06-12: 209.9 lbs\n  - 2026-06-13: 210.3 lbs\n  - 2026-06-15: 209.4 lbs\n  - 2026-06-16: 208.3 lbs\n  - 2026-06-17: 208 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-06-19: 206.4 lbs\n  - 2026-06-20: 205.7 lbs\n  - 2026-06-21: 207 lbs\n  - 2026-06-22: 207.5 lbs\n  - 2026-06-23: 204.8 lbs\n  - 2026-06-26: 204.4 lbs\n  - 2026-06-27: 204.1 lbs\n  - 2026-07-04: 203.7 lbs\n  - 2026-07-09: 203.7 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-07-10: 203.3 lbs\n  - 2026-07-17: 202.8 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-07-18: 203.3 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-07-20: 202.6 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-07-21: 202.1 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-07-22: 201.2 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-07-25: 201.5 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-07-26: 200.4 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-08-05: 200 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-08-07: 199.7 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-08-09: 199.7 lbs\n  - 2026-08-13: 203 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-08-15: 201.7 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-08-16: 202.3 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-08-17: 201.9 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-08-18: 200.2 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-08-19: 200.8 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-08-20: 199.5 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-08-21: 199.3 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-08-22: 199.7 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-08-23: 201.1 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-08-26: 198.9 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-08-27: 199.1 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-08-28: 198.6 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-08-29: 200.4 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-03: 201.1 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-04: 201.1 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-05: 200.8 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-06: 201.9 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-07: 200.6 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-08: 200.4 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-11: 201.5 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-12: 201.3 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-13: 199.3 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-14: 199.5 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-15: 199.3 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-16: 199.8 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-17: 200 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-18: 197.8 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-19: 197.5 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-20: 199.3 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-21: 198 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-22: 198.6 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-09-23: 197.5 lbs — \"Synced from Google Health / Fitbit\"\n  - 2026-10-05: 196.9 lbs\n  - 2026-10-07: 196 lbs\n  - 2026-10-09: 194.2 lbs\n  - 2026-10-10: 196 lbs\n  - 2026-10-14: 193.6 lbs\n  - 2026-10-18: 194.6 lbs\n\n=== LAST 14 DAYS (2026-10-06 → 2026-10-19) ===\nFood: 24097 kcal, 978P / 1136C / 601F g, 64 items, 12 day(s).\n  - [dinner] Chipotle bowl (double chicken, rice, beans, cheese, guac) — 930 kcal (78P/85C/32F) on 2026-10-18\n  - [snack] Rice Krispies treat — 80 kcal (0P/17C/2F) on 2026-10-18\n  - [snack] Nature Valley granola bar — 190 kcal (4P/29C/6F) on 2026-10-18\n  - [breakfast] 3 fried eggs + buttered toast — 580 kcal (26P/47C/30F) on 2026-10-18\n  - [dinner] Rice Krispies treats x2 — 160 kcal (1P/32C/3F) on 2026-10-17\n  - [dinner] Chicken thighs with rice — 650 kcal (50P/45C/30F) on 2026-10-17\n  - [dinner] Twisted Tea x2 — 380 kcal (0P/52C/0F) on 2026-10-17\n  - [dinner] BuzzBallz Choc Tease x2 — 590 kcal (12P/76C/26F) on 2026-10-17\n  - [dinner] Michelob Ultra 16oz x2 — 260 kcal (2P/7C/0F) on 2026-10-17\n  - [breakfast] Chick-fil-A chicken and waffle sandwich (dinner portion) — 700 kcal (35P/56C/37F) on 2026-10-17\n  - [dinner] Michelob Ultra 16 oz x2 — 260 kcal (2P/6C/0F) on 2026-10-16\n  - [dinner] BuzzBallz Choc Tease (200ml) — 295 kcal (0P/25.8C/0F) on 2026-10-16\n  - [breakfast] Rice Krispies treat — 80 kcal (0.5P/17C/2F) on 2026-10-16\n  - [breakfast] Oreo snack pack — 140 kcal (1P/21C/6F) on 2026-10-16\n  - [dinner] White rice, cooked — 205 kcal (4P/45C/0.4F) on 2026-10-16\n  - [dinner] Chicken thighs, air fryer, skin on (2) — 600 kcal (52P/0C/40F) on 2026-10-16\n  - [breakfast] Ham and cheese sandwich — 775 kcal (42P/53C/42F) on 2026-10-16\n  - [dinner] Twisted Tea x4 (12 oz cans) — 760 kcal (0P/92C/0F) on 2026-10-15\n  - [dinner] White rice, cooked — 205 kcal (4P/45C/0.4F) on 2026-10-15\n  - [dinner] Chicken thighs, air fryer, skin on (2) — 600 kcal (52P/0C/40F) on 2026-10-15\n  - [lunch] Nature Valley granola bar — 190 kcal (4P/29C/6F) on 2026-10-15\n  - [breakfast] Ham and cheese sandwich — 775 kcal (42P/53C/42F) on 2026-10-15\n  - [dinner] BUILT Puff Cookie Dough Chunk bar — 160 kcal (15P/19C/4F) on 2026-10-14\n  - [dinner] Fairlife Core Power Strawberry Banana shake (half) — 85 kcal (13P/3C/2.25F) on 2026-10-14\n  - [dinner] Five Guys Bacon Cheeseburger, lettuce wrap, 3 patties — 1110 kcal (71P/2C/80F) on 2026-10-14\n  - [breakfast] Toast, 2 large slices, buttered — 310 kcal (8P/45C/11F) on 2026-10-14\n  - [breakfast] Eggs, cooked (3 large) — 215 kcal (19P/1C/14F) on 2026-10-14\n  - [breakfast] Nature Valley granola bar — 190 kcal (4P/29C/6F) on 2026-10-14\n  - [dinner] David protein bar — 150 kcal (28P/—C/—F) on 2026-10-13\n  - [dinner] Shredded chicken breast — 330 kcal (60P/—C/—F) on 2026-10-13\n  - [dinner] Yellow rice — 330 kcal (6P/—C/—F) on 2026-10-13\n  - [dinner] Flour tortillas (burrito) — 600 kcal (10P/—C/—F) on 2026-10-13\n  - [breakfast] Oreo pack — 140 kcal (1P/—C/—F) on 2026-10-13\n  - [breakfast] Nature Valley bar — 190 kcal (4P/—C/—F) on 2026-10-13\n  - [breakfast] Costco sous vide egg bites (2.5 pieces) — 313 kcal (21P/11C/20F) on 2026-10-13\n  - [lunch] Chipotle bowl (double chicken, rice, beans, guac) — 930 kcal (78P/—C/—F) on 2026-10-12\n  - [breakfast] Nature Valley bar — 190 kcal (—P/—C/—F) on 2026-10-12\n  - [breakfast] Meat stick — 100 kcal (9P/—C/—F) on 2026-10-12\n  - [breakfast] Banana — 210 kcal (2P/—C/—F) on 2026-10-12\n  - [dinner] Beer — 150 kcal (—P/—C/—F) on 2026-10-12\n  - [dinner] Coffee — 120 kcal (—P/—C/—F) on 2026-10-12\n  - [dinner] Chicken burger (Amylu caramelized onion & cheddar patty, bun, bacon, cheese) — 440 kcal (32P/—C/—F) on 2026-10-12\n  - [dinner] Nature Valley granola bar (190 cal) — 190 kcal (3P/29C/6F) on 2026-10-11\n  - [dinner] Oreo — 212 kcal (2.8P/35.6C/9.2F) on 2026-10-11\n  - [dinner] Costco rotisserie chicken - leg, thigh, wing + small bit of breast, no sides — 650 kcal (60P/0C/36F) on 2026-10-11\n  - [lunch] Leftover pasta - 4 chicken meatballs + ~150g penne with vodka sauce — 510 kcal (30P/45C/18F) on 2026-10-11\n  - [breakfast] BEC on English muffin with butter and grape jelly — 475 kcal (22P/40C/24F) on 2026-10-11\n  - [dinner] Fairlife Nutrition Plan protein shake — 150 kcal (30P/3C/2.5F) on 2026-10-10\n  - [dinner] Real Good lightly breaded chicken tenders (air fryer) — 130 kcal (22P/4C/5F) on 2026-10-10\n  - [dinner] Taco Bell Nacho Cheese Doritos Locos Taco — 340 kcal (16P/26C/18F) on 2026-10-10\n  - [dinner] Chick-fil-A BBQ sauce packet — 45 kcal (—P/11C/—F) on 2026-10-10\n  - [breakfast] Leftover pasta: 4 chicken meatballs + ~150g penne with vodka sauce — 510 kcal (—P/—C/—F) on 2026-10-10\n  - [lunch] Michelob Ultra x4 (16 oz) — 507 kcal (—P/—C/—F) on 2026-10-09\n  - [dinner] Penne with vodka sauce (store-bought) — 600 kcal (—P/—C/—F) on 2026-10-09\n  - [dinner] Chicken meatballs (homemade, Parmesan/breadcrumb) — 320 kcal (—P/—C/—F) on 2026-10-09\n  - [dinner] Rice and beans — 330 kcal (—P/—C/—F) on 2026-10-08\n  - [dinner] Chicken leg quarter (dark meat) — 450 kcal (—P/—C/—F) on 2026-10-08\n  - [lunch] Coffee — 120 kcal (—P/—C/—F) on 2026-10-08\n  - [breakfast] Chick-fil-A chicken and waffles — 700 kcal (—P/—C/—F) on 2026-10-09\n  - [breakfast] All-American Wrap (Tropical Smoothie, +sausage +avocado) — 640 kcal (—P/—C/—F) on 2026-10-08\n  - [dinner] Snack bar — 100 kcal (—P/—C/—F) on 2026-10-07\n  - [dinner] Rice and beans — 350 kcal (—P/—C/—F) on 2026-10-07\n  - [dinner] Quarter chicken (breast + wing, skin on) — 400 kcal (—P/—C/—F) on 2026-10-07\n  - [lunch] Chick-fil-A Chicken & Waffles (entree) — 700 kcal (—P/—C/—F) on 2026-10-07\nSteps: 71854 total steps across 14 day(s), daily avg 5132, min 364, max 8942\nSteps daily goal: 10000 steps\nSteps days at/above goal: 0/14\nSteps by day:\n  - 2026-10-19: 364 steps (9636 short)\n  - 2026-10-18: 5,429 steps (4571 short)\n  - 2026-10-17: 3,033 steps (6967 short)\n  - 2026-10-16: 4,963 steps (5037 short)\n  - 2026-10-15: 3,829 steps (6171 short)\n  - 2026-10-14: 8,191 steps (1809 short)\n  - 2026-10-13: 3,645 steps (6355 short)\n  - 2026-10-12: 8,509 steps (1491 short)\n  - 2026-10-11: 5,324 steps (4676 short)\n  - 2026-10-10: 2,773 steps (7227 short)\n  - 2026-10-09: 6,677 steps (3323 short)\n  - 2026-10-08: 8,942 steps (1058 short)\n  - 2026-10-07: 2,716 steps (7284 short)\n  - 2026-10-06: 7,459 steps (2541 short)\nRuns: (none)\nWorkouts: 1 completed session(s) (+2 planned/active/superseded, not counted as training)\n  - 2026-10-11: Arms [planned]\n    started 2026-10-10T12:00:00.000Z\n  - 2026-10-08: Shoulders & arms [planned]\n    started 2026-10-08T12:00:00.000Z\n  - 2026-10-07: Chest [completed]\n    started 2026-10-07T12:00:00.000Z → finished 2026-10-08T01:42:23.472Z\nLift progression: (no completed strength sessions in this window)\nCardio: 3 session(s), 78 min, 551 kcal, 64 active-zone min\n  - 2026-10-16: Activity [google-health] — 30 min, 184 kcal, avg HR 122, 19 AZM\n  - 2026-10-12: Activity [google-health] — 28 min, 178 kcal, avg HR 129, 25 AZM\n  - 2026-10-07: Stationary bike [google-health] — 21 min, 189 kcal, avg HR 133, 20 AZM\nSleep: 13 nights, avg 7.1h, quality 4.6/5\n  - 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\n  - 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\n  - 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\n  - 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\n  - 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\n  - 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\n  - 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\n  - 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\n  - 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\n  - 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\n  - 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\n  - 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\n  - 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\nVitals: 14 day(s), avg resting HR 69 bpm, avg HRV 34 ms\n  - 2026-10-19: RHR 70 bpm, HR avg 73, range 57–153\n  - 2026-10-18: RHR 71 bpm, HRV 24 ms, HR avg 82, range 59–153\n  - 2026-10-17: RHR 69 bpm, HRV 37 ms, HR avg 80, range 56–154\n  - 2026-10-16: RHR 70 bpm, HRV 31 ms, HR avg 84, range 59–170\n  - 2026-10-15: RHR 68 bpm, HRV 37 ms, HR avg 82, range 56–158\n  - 2026-10-14: RHR 68 bpm, HRV 36 ms, HR avg 81, range 54–147\n  - 2026-10-13: RHR 69 bpm, HRV 34 ms, HR avg 76, range 52–145\n  - 2026-10-12: RHR 68 bpm, HRV 33 ms, HR avg 85, range 59–156\n  - 2026-10-11: RHR 68 bpm, HRV 41 ms, HR avg 77, range 57–144\n  - 2026-10-10: RHR 69 bpm, HRV 29 ms, HR avg 75, range 53–135\n  - 2026-10-09: RHR 66 bpm, HRV 39 ms, HR avg 83, range 53–161\n  - 2026-10-08: RHR 68 bpm, HRV 36 ms, HR avg 79, range 51–166\n  - 2026-10-07: RHR 69 bpm, HRV 32 ms, HR avg 81, range 59–148\n  - 2026-10-06: RHR 67 bpm, HRV 33 ms, HR avg 80, range 57–141\nWater: 133 oz across 2 log(s)\n  - 2026-10-14: 101 oz\n  - 2026-10-18: 32 oz\nWeight goal: target 175 lbs (down)\nWeight latest: 194.6 lbs on 2026-10-18\nWeight 7d avg: 194.1 lbs\nWeight 30d avg: 196.5 lbs\nWeight range: 193.6–218 lbs (96 weigh-ins all-time)\nWeight change in period: -1.4 lbs\nWeight weigh-ins in period:\n  - 2026-10-07: 196 lbs\n  - 2026-10-09: 194.2 lbs\n  - 2026-10-10: 196 lbs\n  - 2026-10-14: 193.6 lbs\n  - 2026-10-18: 194.6 lbs\nHabits (5 active):\n  - One Piece (daily, icon eye): 0 completion(s)\n  - Reading (daily, icon book): 0 completion(s)\n  - No Porn (daily, icon droplets): 0 completion(s)\n  - Podcast (daily, icon brain): 0 completion(s)\n  - Meditation (daily, icon moon): 0 completion(s)\nPeptides: (none)\n"},"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},"heartRateSamplesOmitted":true,"_meta":{"profileName":"Carlos","text":"https://itslos.com/api/agent/text/14d","html":"https://itslos.com/agents/14d","allRanges":[{"key":"today","label":"TODAY","description":"Everything logged so far today.","json":"https://itslos.com/api/agent/json/today","text":"https://itslos.com/api/agent/text/today"},{"key":"yesterday","label":"YESTERDAY","description":"The previous full 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