{"exportedAt":"2026-09-03T16:08:46.065Z","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":"2026-08-28T05:45:31.871Z"},"contextSummary":"Today is Thursday, Sep 3, 2026 (local date 2026-09-03, 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\nLong-term goals:\n  - Bodyweight (bodyweight): target 175 lbs (down)\nBodyweight: 200.4 lbs on 2026-08-29 — +0.4 lbs over 17 weigh-ins (30d), target 175.0 lbs (down).\n  Recent weigh-ins: 2026-08-29 200.4, 2026-08-28 198.6, 2026-08-27 199.1, 2026-08-26 198.9.\nNutrition 7d avg: 2166 kcal, 135P / 142C / 67F g per day (6 days logged). Each row below is a separate CalorieEntry (same as the food log).\nToday (2026-09-03): 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: 2026-09-02 1784 kcal / 134P; 2026-09-01 2159 kcal / 176P.\nSleep 7d: avg 7.9 hrs/night, quality 4.4/5 (7 nights).\n  Recent nights: 2026-09-03 8.0h q5, 2026-09-02 5.6h q4, 2026-09-01 8.0h q4, 2026-08-31 11.1h q4.\nSteps 7d avg: 9292/day (today 40).\nRecent workouts (3 in 7d):\n  - 2026-08-31 — LOWER (1m, completed, BW 200.4lb)\n  - 2026-08-29 — Workout (0m, completed, BW 200.4lb)\n  - 2026-08-28 — Workout (?, completed, BW 198.6lb)\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":"2026-09-03","range":{"key":"month","label":"THIS 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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":[]},"narrative":"Timezone: America/New_York (today = 2026-09-03; 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\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 3 (Night shift 1); current cycle runs 2026-09-01 → 2026-09-08\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  - Built [snack]: 150 kcal (used 45×)\n  - Beer [snack]: 150 kcal (used 18×)\n  - Picadillo [lunch,dinner]: 650 kcal (used 13×)\n  - Oreos (2) [snack]: 140 kcal (used 12×)\n  - Barbells Bar [snack]: 200 kcal (used 10×)\n  - Fairlife [snack]: 150 kcal (used 9×)\n  - Nature Valley [snack]: 190 kcal (used 9×)\n  - Ham & Cheese Sandwich [breakfast]: 600 kcal (used 9×)\n  - Realgood Tenders [lunch,dinner]: 550 kcal (used 8×)\n  - 3 Egg 2 Toast [breakfast]: 450 kcal (used 8×)\n  - Rice 100g [dinner]: 130 kcal (used 8×)\n  - Funyuns [snack]: 270 kcal (used 7×)\n  - 2 Egg 2 Toast [breakfast]: 375 kcal (used 6×)\n  - Yasso [snack]: 100 kcal (used 6×)\n  - Subway [lunch,dinner]: 700 kcal (used 6×)\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: 200.4 lbs on 2026-08-29 — \"Synced from Google Health / Fitbit\"\nAll-time weight 7d avg: 199.5 lbs\nAll-time weight 30d avg: 200.3 lbs\nAll-time weight range: 198.6–218 lbs (71 weigh-ins all-time)\nAll-time weight change in period: -9 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\n=== THIS MONTH (2026-09-01 → 2026-09-03) ===\nFood: 3943 kcal, 310P / 463C / 170F g, 18 items, 2 day(s).\n  - [dinner] Chewy Bars Oats & Chocolate (Fiber One) — 150 kcal (2P/30C/4F) on 2026-09-02\n  - [dinner] Chocolate Crunch, Frozen Greek Yogurt Bars (Yasso) — 150 kcal (4P/18C/7F) on 2026-09-02\n  - [dinner] Rice 100g — 130 kcal (—P/—C/—F) on 2026-09-02\n  - [dinner] Rotisserie Chicken (Costco) — 420 kcal (57P/0C/21F) on 2026-09-02\n  - [dinner] Chewy Bars Oats & Chocolate (Fiber One) — 150 kcal (2P/30C/4F) on 2026-09-02\n  - [lunch] Rotisserie Chicken (Costco) — 420 kcal (57P/0C/21F) on 2026-09-02\n  - [lunch] Rice 100g — 130 kcal (—P/—C/—F) on 2026-09-02\n  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-02\n  - [breakfast] Fairlife chocolate nutrition shake — 44 kcal (8.8P/1.2C/0.7F) on 2026-09-02\n  - [dinner] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-01\n  - [dinner] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-01\n  - [dinner] Rotisserie Chicken (Costco) — 741 kcal (100.6P/0C/37.1F) on 2026-09-01\n  - [lunch] Pringles — 140 kcal (—P/—C/—F) on 2026-09-01\n  - [lunch] Oatmeal cream pies (Little Debbie) — 112 kcal (9.1P/239.4C/18.6F) on 2026-09-01\n  - [lunch] Ground Turkey (Butterball) — 286 kcal (39.3P/0C/14.3F) on 2026-09-01\n  - [lunch] White rice, cooked (Generic) — 130 kcal (2.7P/28.5C/0.3F) on 2026-09-01\n  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-01\n  - [breakfast] Turkey Bacon, Cheddar & Egg White Sandwich (Starbucks) — 230 kcal (17P/28C/5F) on 2026-09-01\nSteps: 22527 total steps across 3 day(s), daily avg 7509, min 40, max 13419\nSteps daily goal: 10000 steps\nSteps days at/above goal: 1/3\nSteps by day:\n  - 2026-09-03: 40 steps (9960 short)\n  - 2026-09-02: 9,068 steps (932 short)\n  - 2026-09-01: 13,419 steps (met goal)\nRuns: (none)\nWorkouts: (none)\nLift progression: (no completed strength sessions in this window)\nCardio: (none)\nSleep: 3 nights, avg 6.9h, quality 4.3/5\n  - 2026-09-03: 7.9h, quality 5/5, bed 2026-09-03T05:42:00.000Z → wake 2026-09-03T13:40:00.000Z — Synced from Google Health / Fitbit\n  - 2026-09-02: 3.4h, quality 4/5, bed 2026-09-02T05:08:00.000Z → wake 2026-09-02T08:43:00.000Z — Synced from Google Health / Fitbit\n  - 2026-09-01: 6.3h, quality 4/5, bed 2026-09-01T01:59:00.000Z → wake 2026-09-01T08:40:00.000Z — Synced from Google Health / Fitbit\nVitals: 3 day(s), avg resting HR 64 bpm, avg HRV 49 ms\n  - 2026-09-03: RHR 62 bpm, HRV 62 ms, HR avg 60, range 47–113\n  - 2026-09-02: RHR 63 bpm, HRV 48 ms, HR avg 72, range 49–124\n  - 2026-09-01: RHR 66 bpm, HRV 38 ms, HR avg 73, range 51–130\nHeart rate (all-day samples, 662 buckets):\n  - 2026-09-01: 288 samples, avg 73, min 52, max 110\n      hourly avg bpm — 00Z:87 01Z:70 02Z:70 03Z:67 04Z:68 05Z:60 06Z:64 07Z:66 08Z:70 09Z:80 10Z:81 11Z:73 12Z:72 13Z:92 14Z:70 15Z:68 16Z:72 17Z:71 18Z:66 19Z:70 20Z:69 21Z:59 22Z:81 23Z:97\n  - 2026-09-02: 288 samples, avg 71, min 49, max 103\n      hourly avg bpm — 00Z:67 01Z:66 02Z:67 03Z:82 04Z:64 05Z:61 06Z:55 07Z:54 08Z:62 09Z:78 10Z:87 11Z:83 12Z:72 13Z:70 14Z:71 15Z:74 16Z:78 17Z:77 18Z:78 19Z:75 20Z:69 21Z:59 22Z:67 23Z:82\n  - 2026-09-03: 86 samples, avg 60, min 53, max 86\n      hourly avg bpm — 09Z:56 10Z:61 11Z:61 12Z:59 13Z:63 14Z:61 15Z:62 16Z:65\nWater: 294 oz across 12 log(s)\n  - 2026-09-01: 148 oz\n  - 2026-09-02: 146 oz\nWeight goal: target 175 lbs (down)\nWeight latest: 200.4 lbs on 2026-08-29 — \"Synced from Google Health / Fitbit\"\nWeight 7d avg: 199.5 lbs\nWeight 30d avg: 200.3 lbs\nWeight range: 198.6–218 lbs (71 weigh-ins all-time)\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":452,"stepEntries":151,"runEntries":3,"workoutEntries":0,"workoutTemplates":5,"workoutSessions":40,"sleepEntries":143,"peptideEntries":11,"peptideDailyEntries":7,"goals":5,"longGoals":1,"habits":5,"savedMeals":44,"alcoholEntries":1,"bowelEntries":16,"journalEntries":4,"recoveryDailyEntries":2,"injuryRecords":1,"treatmentLogs":8,"cardioEntries":11,"vitalDailyEntries":79,"heartRateSamples":16111,"waterEntries":52,"recipes":2},"heartRateSamplesOmitted":false,"_meta":{"profileName":"Carlos","text":"https://itslos.com/api/agent/text/month","html":"https://itslos.com/agents/month","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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