{"exportedAt":"2026-10-19T10:14:51.538Z","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 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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":[{"id":"cmve528zvno3t3grxvazm0jzx","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"}]},"narrative":"Timezone: 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=== YESTERDAY (2026-10-18 → 2026-10-18) ===\nFood: 1780 kcal, 108P / 178C / 70F g, 4 items, 1 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\nSteps: 5429 total steps across 1 day(s), daily avg 5429, min 5429, max 5429\nSteps daily goal: 10000 steps\nSteps days at/above goal: 0/1\nSteps by day:\n  - 2026-10-18: 5,429 steps (4571 short)\nRuns: (none)\nWorkouts: (none)\nLift progression: (no completed strength sessions in this window)\nCardio: (none)\nSleep: 1 nights, avg 6.8h, quality 5/5\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\nVitals: 1 day(s), avg resting HR 71 bpm, avg HRV 24 ms\n  - 2026-10-18: RHR 71 bpm, HRV 24 ms, HR avg 82, range 59–153\nHeart rate (all-day samples, 288 buckets):\n  - 2026-10-18: 288 samples, avg 79, min 63, max 143\n      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\nWater: 32 oz across 1 log(s)\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: 0 lbs\nWeight weigh-ins in period:\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":false,"_meta":{"profileName":"Carlos","text":"https://itslos.com/api/agent/text/yesterday","html":"https://itslos.com/agents/yesterday","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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