# theGRID — Carlos — LAST 30 DAYS

window: 2026-09-20 → 2026-10-19 (30 days)
timezone: America/New_York
today: 2026-10-19
exportedAt: 2026-10-19T10:14:14.887Z
source: https://itslos.com/api/agent/text/30d

This is a complete snapshot of every metric theGRID tracks for this window:
the active training split and work rotation, per-lift progression, nutrition,
steps, runs, cardio, strength workouts, sleep, vitals (resting HR, HRV, HR
zones), all-day heart rate, bodyweight, water, habits, journal, recovery &
DOMS, alcohol, bowel, peptides, treatments, goals and injuries.

note: raw 5-minute heart-rate buckets are omitted for windows longer than a
week. Daily resting HR / HRV / min / avg / max are still included below, and
the raw buckets are available at https://itslos.com/api/agent/text/7d.

--- 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.

Timezone: America/New_York (today = 2026-10-19; entry dates use stored calendar day keys)

Active goals:
  - calories (weekly, down): 14000 cal
  - sleep (weekly_avg, up): 7.5 hrs
  - steps (daily, up): 10000 steps
  - running (per_session, up): 3 mi
  - water (daily, up): 150 oz
  - cardio (daily, up): 25 min

Active injuries / illness:
  (none)

Training split: Bro split (bro_split) — Choose one main muscle group per session.
  - Chest — Presses · flyes
  - Back — Rows · pulldowns
  - Shoulders & arms — Presses · raises · curls · extensions
  - Legs — Quads · hamstrings · glutes
Progression model: Classic (classic) — Two hard working sets per exercise, a heavier 6–10 rep target, and near-failure effort with no suggested extra sets.
Work rotation: 8-day cycle [day, day, night, night, off, off, off, off], anchored 2026-07-15, goal 4 workout(s) per cycle
  today is cycle day 1 (Day shift 1); current cycle runs 2026-10-19 → 2026-10-26

=== LIBRARY & ALL-TIME (visible in app) ===
Workout routines:
  - UPPER [Hypertrophy]: Plate-Loaded Chest Press (3 set rows); Sled Row (3 set rows); Pec-Deck / Butterfly (3 set rows); Pull-Down (3 set rows); Machine Triceps Extension (3 set rows); Biceps Curl Machine (3 set rows); Lateral Raise Machine (3 set rows)
  - LOWER [Hypertrophy, Lower]: Pendulum Squat (3 set rows); Romanian Deadlift (3 set rows); Leg extension (3 set rows); Lying Leg Curl Machine (3 set rows); Calf Press (3 set rows)
  - UPPER 2 [Hypertrophy]: Seated Chest Press (3 set rows); Machine Pullover (3 set rows); Shoulder Press Machine (3 set rows); Triceps Pushdown - V-Bar Attachment (3 set rows); Close-Grip EZ Bar Curl (3 set rows)
  - ARMS [Hypertrophy]: Shoulder Press Machine (3 set rows); Triceps Pushdown (3 set rows); Cable Preacher Curl (3 set rows); Lateral Raise with Dumbbells (3 set rows); Reverse Flyes (3 set rows)
  - Chest [Hypertrophy]: Incline Chest Press Machine (3 set rows); Pec-Deck / Butterfly (3 set rows); Converging Chest Press (3 set rows); High Cable Chest Fly (3 set rows)

Saved meals (top by use):
  - Rotisserie Chicken (Costco) [lunch]: 140 kcal, 19P (used 5×)
  - Chewy Bars Oats & Chocolate (Fiber One) [snack]: 150 kcal, 2P (used 4×)
  - White rice, cooked (Generic) [lunch]: 205 kcal, 4.3P (used 3×)
  - Rotisserie Seasoned Chicken Breast Strips (Tyson) [dinner]: 110 kcal, 20P (used 2×)
  - Turkey Bacon, Cheddar & Egg White Sandwich (Starbucks) [breakfast]: 230 kcal, 17P (used 2×)
  - Chicken & Pepper Jack Cheese Burrito (Realgoods Food Co) [breakfast]: 450 kcal, 37P (used 2×)
  - CHARGRILLED CHIPOTLE SEASONED CHICKEN (Kirkland) [lunch]: 137 kcal, 13.6P (used 1×)
  - Sweet Baby Rays bbq (Sweet Baby Ray's) [lunch]: 18 kcal, 0.1P (used 1×)
  - 4 Cheese Chicken Carbonara Lasagna (Rana) [dinner]: 500 kcal, 30P (used 1×)
  - Smoked Pulled Pork (Kirkland Signature) [lunch]: 160 kcal, 16P (used 0×)

Recipes:
  - Chicken Bowl, Plain [lunch]: 404 kcal, 27.2P (used 0×; 2 ingredient(s): CHARGRILLED CHIPOTLE SEASONED CHICKEN (Kirkland) 2serving 274kcal; Rice 100g 1serving 130kcal)
  - Pulled Pork [lunch]: 660 kcal, 47.9P (used 0×; 3 ingredient(s): Smoked Pulled Pork (Kirkland Signature) 250g 476kcal; Rice 100g 1serving 130kcal; Sweet Baby Rays bbq (Sweet Baby Ray's) 30g 54kcal)

All-time weight goal: target 175 lbs (down)
All-time weight latest: 194.6 lbs on 2026-10-18
All-time weight 7d avg: 194.1 lbs
All-time weight 30d avg: 196.5 lbs
All-time weight range: 193.6–218 lbs (96 weigh-ins all-time)
All-time weight change in period: -14.8 lbs
All-time weight weigh-ins in period:
  - 2026-04-07: 209.4 lbs
  - 2026-04-08: 207.8 lbs
  - 2026-04-09: 208 lbs
  - 2026-04-10: 207 lbs
  - 2026-04-11: 206.6 lbs
  - 2026-04-12: 207.4 lbs
  - 2026-04-13: 204.2 lbs
  - 2026-04-14: 204 lbs
  - 2026-04-15: 201.6 lbs — "Post nap & Shit 6pm"
  - 2026-04-16: 201 lbs
  - 2026-04-17: 201.6 lbs
  - 2026-04-18: 203.8 lbs
  - 2026-04-19: 204.4 lbs
  - 2026-04-20: 205 lbs
  - 2026-04-21: 206.6 lbs
  - 2026-04-22: 207.4 lbs
  - 2026-05-10: 218 lbs
  - 2026-05-11: 216.8 lbs
  - 2026-05-12: 216.2 lbs
  - 2026-05-13: 216.2 lbs
  - 2026-05-31: 216.2 lbs
  - 2026-06-01: 214 lbs
  - 2026-06-02: 213.6 lbs
  - 2026-06-03: 213.4 lbs
  - 2026-06-04: 210.1 lbs
  - 2026-06-05: 212.2 lbs
  - 2026-06-06: 212.2 lbs
  - 2026-06-07: 208.1 lbs
  - 2026-06-08: 209.4 lbs
  - 2026-06-09: 209.1 lbs
  - 2026-06-10: 209 lbs
  - 2026-06-11: 210 lbs
  - 2026-06-12: 209.9 lbs
  - 2026-06-13: 210.3 lbs
  - 2026-06-15: 209.4 lbs
  - 2026-06-16: 208.3 lbs
  - 2026-06-17: 208 lbs — "Synced from Google Health / Fitbit"
  - 2026-06-19: 206.4 lbs
  - 2026-06-20: 205.7 lbs
  - 2026-06-21: 207 lbs
  - 2026-06-22: 207.5 lbs
  - 2026-06-23: 204.8 lbs
  - 2026-06-26: 204.4 lbs
  - 2026-06-27: 204.1 lbs
  - 2026-07-04: 203.7 lbs
  - 2026-07-09: 203.7 lbs — "Synced from Google Health / Fitbit"
  - 2026-07-10: 203.3 lbs
  - 2026-07-17: 202.8 lbs — "Synced from Google Health / Fitbit"
  - 2026-07-18: 203.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-07-20: 202.6 lbs — "Synced from Google Health / Fitbit"
  - 2026-07-21: 202.1 lbs — "Synced from Google Health / Fitbit"
  - 2026-07-22: 201.2 lbs — "Synced from Google Health / Fitbit"
  - 2026-07-25: 201.5 lbs — "Synced from Google Health / Fitbit"
  - 2026-07-26: 200.4 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-05: 200 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-07: 199.7 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-09: 199.7 lbs
  - 2026-08-13: 203 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-15: 201.7 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-16: 202.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-17: 201.9 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-18: 200.2 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-19: 200.8 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-20: 199.5 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-21: 199.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-22: 199.7 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-23: 201.1 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-26: 198.9 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-27: 199.1 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-28: 198.6 lbs — "Synced from Google Health / Fitbit"
  - 2026-08-29: 200.4 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-03: 201.1 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-04: 201.1 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-05: 200.8 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-06: 201.9 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-07: 200.6 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-08: 200.4 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-11: 201.5 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-12: 201.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-13: 199.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-14: 199.5 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-15: 199.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-16: 199.8 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-17: 200 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-18: 197.8 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-19: 197.5 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-20: 199.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-21: 198 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-22: 198.6 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-23: 197.5 lbs — "Synced from Google Health / Fitbit"
  - 2026-10-05: 196.9 lbs
  - 2026-10-07: 196 lbs
  - 2026-10-09: 194.2 lbs
  - 2026-10-10: 196 lbs
  - 2026-10-14: 193.6 lbs
  - 2026-10-18: 194.6 lbs

=== LAST 30 DAYS (2026-09-20 → 2026-10-19) ===
Food: 56081 kcal, 2883P / 3767C / 1832F g, 170 items, 28 day(s).
  - [dinner] Chipotle bowl (double chicken, rice, beans, cheese, guac) — 930 kcal (78P/85C/32F) on 2026-10-18
  - [snack] Rice Krispies treat — 80 kcal (0P/17C/2F) on 2026-10-18
  - [snack] Nature Valley granola bar — 190 kcal (4P/29C/6F) on 2026-10-18
  - [breakfast] 3 fried eggs + buttered toast — 580 kcal (26P/47C/30F) on 2026-10-18
  - [dinner] Rice Krispies treats x2 — 160 kcal (1P/32C/3F) on 2026-10-17
  - [dinner] Chicken thighs with rice — 650 kcal (50P/45C/30F) on 2026-10-17
  - [dinner] Twisted Tea x2 — 380 kcal (0P/52C/0F) on 2026-10-17
  - [dinner] BuzzBallz Choc Tease x2 — 590 kcal (12P/76C/26F) on 2026-10-17
  - [dinner] Michelob Ultra 16oz x2 — 260 kcal (2P/7C/0F) on 2026-10-17
  - [breakfast] Chick-fil-A chicken and waffle sandwich (dinner portion) — 700 kcal (35P/56C/37F) on 2026-10-17
  - [dinner] Michelob Ultra 16 oz x2 — 260 kcal (2P/6C/0F) on 2026-10-16
  - [dinner] BuzzBallz Choc Tease (200ml) — 295 kcal (0P/25.8C/0F) on 2026-10-16
  - [breakfast] Rice Krispies treat — 80 kcal (0.5P/17C/2F) on 2026-10-16
  - [breakfast] Oreo snack pack — 140 kcal (1P/21C/6F) on 2026-10-16
  - [dinner] White rice, cooked — 205 kcal (4P/45C/0.4F) on 2026-10-16
  - [dinner] Chicken thighs, air fryer, skin on (2) — 600 kcal (52P/0C/40F) on 2026-10-16
  - [breakfast] Ham and cheese sandwich — 775 kcal (42P/53C/42F) on 2026-10-16
  - [dinner] Twisted Tea x4 (12 oz cans) — 760 kcal (0P/92C/0F) on 2026-10-15
  - [dinner] White rice, cooked — 205 kcal (4P/45C/0.4F) on 2026-10-15
  - [dinner] Chicken thighs, air fryer, skin on (2) — 600 kcal (52P/0C/40F) on 2026-10-15
  - [lunch] Nature Valley granola bar — 190 kcal (4P/29C/6F) on 2026-10-15
  - [breakfast] Ham and cheese sandwich — 775 kcal (42P/53C/42F) on 2026-10-15
  - [dinner] BUILT Puff Cookie Dough Chunk bar — 160 kcal (15P/19C/4F) on 2026-10-14
  - [dinner] Fairlife Core Power Strawberry Banana shake (half) — 85 kcal (13P/3C/2.25F) on 2026-10-14
  - [dinner] Five Guys Bacon Cheeseburger, lettuce wrap, 3 patties — 1110 kcal (71P/2C/80F) on 2026-10-14
  - [breakfast] Toast, 2 large slices, buttered — 310 kcal (8P/45C/11F) on 2026-10-14
  - [breakfast] Eggs, cooked (3 large) — 215 kcal (19P/1C/14F) on 2026-10-14
  - [breakfast] Nature Valley granola bar — 190 kcal (4P/29C/6F) on 2026-10-14
  - [dinner] David protein bar — 150 kcal (28P/—C/—F) on 2026-10-13
  - [dinner] Shredded chicken breast — 330 kcal (60P/—C/—F) on 2026-10-13
  - [dinner] Yellow rice — 330 kcal (6P/—C/—F) on 2026-10-13
  - [dinner] Flour tortillas (burrito) — 600 kcal (10P/—C/—F) on 2026-10-13
  - [breakfast] Oreo pack — 140 kcal (1P/—C/—F) on 2026-10-13
  - [breakfast] Nature Valley bar — 190 kcal (4P/—C/—F) on 2026-10-13
  - [breakfast] Costco sous vide egg bites (2.5 pieces) — 313 kcal (21P/11C/20F) on 2026-10-13
  - [lunch] Chipotle bowl (double chicken, rice, beans, guac) — 930 kcal (78P/—C/—F) on 2026-10-12
  - [breakfast] Nature Valley bar — 190 kcal (—P/—C/—F) on 2026-10-12
  - [breakfast] Meat stick — 100 kcal (9P/—C/—F) on 2026-10-12
  - [breakfast] Banana — 210 kcal (2P/—C/—F) on 2026-10-12
  - [dinner] Beer — 150 kcal (—P/—C/—F) on 2026-10-12
  - [dinner] Coffee — 120 kcal (—P/—C/—F) on 2026-10-12
  - [dinner] Chicken burger (Amylu caramelized onion & cheddar patty, bun, bacon, cheese) — 440 kcal (32P/—C/—F) on 2026-10-12
  - [dinner] Nature Valley granola bar (190 cal) — 190 kcal (3P/29C/6F) on 2026-10-11
  - [dinner] Oreo — 212 kcal (2.8P/35.6C/9.2F) on 2026-10-11
  - [dinner] Costco rotisserie chicken - leg, thigh, wing + small bit of breast, no sides — 650 kcal (60P/0C/36F) on 2026-10-11
  - [lunch] Leftover pasta - 4 chicken meatballs + ~150g penne with vodka sauce — 510 kcal (30P/45C/18F) on 2026-10-11
  - [breakfast] BEC on English muffin with butter and grape jelly — 475 kcal (22P/40C/24F) on 2026-10-11
  - [dinner] Fairlife Nutrition Plan protein shake — 150 kcal (30P/3C/2.5F) on 2026-10-10
  - [dinner] Real Good lightly breaded chicken tenders (air fryer) — 130 kcal (22P/4C/5F) on 2026-10-10
  - [dinner] Taco Bell Nacho Cheese Doritos Locos Taco — 340 kcal (16P/26C/18F) on 2026-10-10
  - [dinner] Chick-fil-A BBQ sauce packet — 45 kcal (—P/11C/—F) on 2026-10-10
  - [breakfast] Leftover pasta: 4 chicken meatballs + ~150g penne with vodka sauce — 510 kcal (—P/—C/—F) on 2026-10-10
  - [lunch] Michelob Ultra x4 (16 oz) — 507 kcal (—P/—C/—F) on 2026-10-09
  - [dinner] Penne with vodka sauce (store-bought) — 600 kcal (—P/—C/—F) on 2026-10-09
  - [dinner] Chicken meatballs (homemade, Parmesan/breadcrumb) — 320 kcal (—P/—C/—F) on 2026-10-09
  - [dinner] Rice and beans — 330 kcal (—P/—C/—F) on 2026-10-08
  - [dinner] Chicken leg quarter (dark meat) — 450 kcal (—P/—C/—F) on 2026-10-08
  - [lunch] Coffee — 120 kcal (—P/—C/—F) on 2026-10-08
  - [breakfast] Chick-fil-A chicken and waffles — 700 kcal (—P/—C/—F) on 2026-10-09
  - [breakfast] All-American Wrap (Tropical Smoothie, +sausage +avocado) — 640 kcal (—P/—C/—F) on 2026-10-08
  - [dinner] Snack bar — 100 kcal (—P/—C/—F) on 2026-10-07
  - [dinner] Rice and beans — 350 kcal (—P/—C/—F) on 2026-10-07
  - [dinner] Quarter chicken (breast + wing, skin on) — 400 kcal (—P/—C/—F) on 2026-10-07
  - [lunch] Chick-fil-A Chicken & Waffles (entree) — 700 kcal (—P/—C/—F) on 2026-10-07
  - [dinner] BUILT PUFF Brownie Batter (BUILT) — 140 kcal (17P/14C/2.5F) on 2026-10-05
  - [dinner] Cheesesteak, provolone (about 3/4 of shop half) — 650 kcal (42P/60C/28F) on 2026-10-05
  - [lunch] Guacamole packet (70 cal) — 70 kcal (1P/3C/6F) on 2026-10-05
  - [lunch] White rice, cooked (Generic) — 153 kcal (3.2P/33.6C/0.3F) on 2026-10-05
  - [lunch] CHARGRILLED CHIPOTLE SEASONED CHICKEN (Kirkland) — 250 kcal (24.8P/4.7C/3.8F) on 2026-10-05
  - [breakfast] Teriyaki Beef Steak (Jack Links) — 140 kcal (18P/8C/3F) on 2026-10-05
  - [breakfast] LEVEL-1 BAR (1STPHORM) — 260 kcal (20P/19C/13F) on 2026-10-05
  - [breakfast] Nature Valley bar — 190 kcal (3P/23C/10F) on 2026-10-05
  - [lunch] Oikos protein shake — 170 kcal (25P/8C/3.5F) on 2026-10-04
  - [lunch] Guacamole packet (70 cal) — 70 kcal (1P/3C/6F) on 2026-10-04
  - [lunch] White rice, cooked (100g) — 130 kcal (2.7P/28C/0.3F) on 2026-10-04
  - [lunch] Costco chipotle chicken (~200g) — 320 kcal (44P/6C/13F) on 2026-10-04
  - [lunch] Custard-filled powdered donut — 340 kcal (4P/49C/15F) on 2026-10-04
  - [breakfast] Sausage patty (cafeteria) — 190 kcal (11P/1C/15F) on 2026-10-04
  - [breakfast] Pork sausage links x2 (cafeteria) — 180 kcal (10P/2C/15F) on 2026-10-04
  - [breakfast] Scrambled eggs (~1.25 scoops, cafeteria) — 195 kcal (16P/2C/14F) on 2026-10-04
  - [breakfast] Nature Valley bar — 190 kcal (3P/23C/10F) on 2026-10-04
  - [dinner] Oil on rice (~1 tsp) — 40 kcal (0P/0C/4.5F) on 2026-10-03
  - [dinner] Maduros, fried (86g) — 172 kcal (1P/30C/7F) on 2026-10-03
  - [dinner] Chicken breast, cooked (~200g) — 330 kcal (62P/0C/7F) on 2026-10-03
  - [dinner] Black beans, cooked (120g) — 158 kcal (10.7P/28.4C/0.6F) on 2026-10-03
  - [dinner] White rice, cooked (130g) — 169 kcal (3.5P/36.7C/0.4F) on 2026-10-03
  - [lunch] Turkey hoagie (turkey + lettuce) — 470 kcal (40P/59C/6F) on 2026-10-03
  - [lunch] Ham hoagie (ham + lettuce) — 540 kcal (35P/57C/18F) on 2026-10-03
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-10-03
  - [dinner] Chocolate (movie candy) — 140 kcal (2P/17C/8F) on 2026-10-02
  - [dinner] Movie theater popcorn — 450 kcal (6P/45C/28F) on 2026-10-02
  - [dinner] Garlic mashed potatoes (Jimmys, about 1/3 of side) — 200 kcal (3P/27C/8F) on 2026-10-02
  - [dinner] NY strip steak 12oz (Jimmys) — 880 kcal (92P/0C/56F) on 2026-10-02
  - [breakfast] Pearl Milling lite syrup (1/4 cup) — 100 kcal (0P/26C/0F) on 2026-10-02
  - [breakfast] Kodiak protein pancake (1/2 cup mix + 1/2 cup Fairlife fat free milk) — 230 kcal (20.5P/33C/2F) on 2026-10-02
  - [dinner] Babybel Light x2 — 100 kcal (12P/0C/6F) on 2026-10-01
  - [dinner] Old Wisconsin Turkey Bites, 4 pieces — 53 kcal (4.7P/0.7C/3.3F) on 2026-10-01
  - [dinner] Hatfield ham steak, whole 8oz pack — 240 kcal (37P/3C/9F) on 2026-10-01
  - [dinner] Nilla Wafers snack pack — 140 kcal (1P/21C/6F) on 2026-10-01
  - [dinner] Fairlife protein shake — 170 kcal (26P/8C/4.5F) on 2026-10-01
  - [lunch] Oil on rice (~1 tsp) — 40 kcal (0P/0C/4.5F) on 2026-10-01
  - [lunch] Nature Valley bar — 190 kcal (4P/29C/6F) on 2026-10-01
  - [lunch] Maduros, fried (86g) — 172 kcal (1P/30C/7F) on 2026-10-01
  - [lunch] Chicken quarter + wing, skin-on (219g edible) — 460 kcal (58P/0C/24F) on 2026-10-01
  - [lunch] Black beans, cooked (120g) — 158 kcal (10.7P/28.4C/0.6F) on 2026-10-01
  - [lunch] White rice, cooked (130g) — 169 kcal (3.5P/36.7C/0.4F) on 2026-10-01
  - [dinner] Maduros (sweet fried plantain, 4 pieces) — 200 kcal (—P/40C/8F) on 2026-09-30
  - [dinner] Black beans (Super Chicken Rico) — 170 kcal (11P/30C/1F) on 2026-09-30
  - [dinner] Super Chicken Rico rotisserie half chicken (breast, thigh, drumstick) — 780 kcal (85P/—C/38F) on 2026-09-30
  - [dinner] Rice (Peruvian restaurant portion) — 300 kcal (6P/60C/1F) on 2026-09-30
  - [breakfast] Granola bar (Nature Valley) — 190 kcal (4P/29C/6F) on 2026-09-30
  - [breakfast] Famous Amos cookies (pack) — 140 kcal (1.5P/18.5C/6.5F) on 2026-09-30
  - [dinner] Lemon drop shot — 150 kcal (—P/12C/—F) on 2026-09-29
  - [dinner] Tequila shot — 100 kcal (—P/—C/—F) on 2026-09-29
  - [dinner] Michelob Ultra (bottle) — 475 kcal (—P/13C/—F) on 2026-09-29
  - [dinner] Cheesesteak (Jimmys Famous Seafood) — 950 kcal (50P/60C/40F) on 2026-09-29
  - [dinner] Granola bar (Nature Valley) — 190 kcal (4P/29C/6F) on 2026-09-29
  - [dinner] Subway Footlong Club (Am cheese, avocado, veg; no mayo/bacon) — 890 kcal (46P/100C/32F) on 2026-09-28
  - [dinner] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-28
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-28
  - [lunch] BmoreFood Breakfast Burrito (no onions) — 1000 kcal (42P/95C/55F) on 2026-09-28
  - [dinner] BUILT PUFF Brownie Batter (BUILT) — 140 kcal (17P/14C/2.5F) on 2026-09-27
  - [dinner] 4 al pastor tacos — 800 kcal (48P/80C/20F) on 2026-09-27
  - [breakfast] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-27
  - [breakfast] Chicken & Pepper Jack Cheese Burrito (Realgoods Food Co) — 450 kcal (37P/33C/28F) on 2026-09-27
  - [breakfast] Chewy Bars Oats & Chocolate (Fiber One) — 150 kcal (2P/30C/4F) on 2026-09-27
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-27
  - [lunch] Chocolate Crunch, Frozen Greek Yogurt Bars (Yasso) — 150 kcal (4P/18C/7F) on 2026-09-26
  - [lunch] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-26
  - [dinner] Air fryer chicken thighs (2) + very little rice — 635 kcal (58P/34C/38F) on 2026-09-26
  - [lunch] Subway 6in Club (herb & cheese, american, bacon, avocado) — 540 kcal (34P/47C/21F) on 2026-09-26
  - [breakfast] Protein shake — 170 kcal (26P/—C/—F) on 2026-09-26
  - [breakfast] Air popped chips — 100 kcal (—P/—C/—F) on 2026-09-26
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-26
  - [dinner] Fairlife chocolate nutrition shake — 132 kcal (26.4P/3.6C/2.1F) on 2026-09-25
  - [dinner] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-25
  - [dinner] Air fryer chicken thighs (2) + white rice — 785 kcal (58P/45C/38F) on 2026-09-25
  - [lunch] uncrustables (Smucker's) — 253 kcal (7.2P/33.8C/10.9F) on 2026-09-25
  - [lunch] 130g white rice, 150g cooked ground turkey, 1 guac pack (90 cal) — 537 kcal (42P/40C/21F) on 2026-09-25
  - [breakfast] Chewy Bars Oats & Chocolate (Fiber One) — 150 kcal (2P/30C/4F) on 2026-09-25
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-25
  - [lunch] Fairlife chocolate nutrition shake — 154 kcal (30.8P/4.2C/2.4F) on 2026-09-24
  - [dinner] 8" Meatball Parmesan sub (Palmisano's of Parkville) — 720 kcal (40P/67C/33F) on 2026-09-24
  - [dinner] Chocolate Chip Bite-Size Cookies (Famous Amos) — 280 kcal (2P/38C/14F) on 2026-09-24
  - [lunch] 130g white rice, 150g cooked ground turkey, 1 guac pack (90 cal) — 537 kcal (42P/40C/21F) on 2026-09-24
  - [breakfast] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-24
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-24
  - [lunch] Bullshit — 150 kcal (—P/—C/—F) on 2026-09-23
  - [lunch] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-23
  - [dinner] Outback Kookaburra wings, mild (2 wings, no dressing) — 295 kcal (17P/14C/19F) on 2026-09-23
  - [dinner] Outback homestyle mashed potatoes (1/3 serving) — 80 kcal (2P/7C/5F) on 2026-09-23
  - [dinner] Outback 12 oz NY Strip — 880 kcal (61P/2C/68F) on 2026-09-23
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-23
  - [dinner] Furnace Spot breakfast burrito (bacon) — 750 kcal (30P/60C/40F) on 2026-09-23
  - [dinner] Chicken fricasé — 2 skinless boneless chicken thighs, adobo seasoning, white rice — 600 kcal (—P/—C/—F) on 2026-09-22
  - [dinner] 3.5x vodka water + 0-cal flavor packet (1.5 oz vodka each) — 340 kcal (—P/—C/—F) on 2026-09-22
  - [dinner] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-22
  - [breakfast] Chocolate Chip Bite-Size Cookies (Famous Amos) — 140 kcal (1P/19C/7F) on 2026-09-22
  - [breakfast] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-22
  - [lunch] Chicken & Pepper Jack Cheese Burrito (Realgoods Food Co) — 450 kcal (37P/33C/28F) on 2026-09-22
  - [lunch] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-22
  - [breakfast] Chocolate Chip Bite-Size Cookies (Famous Amos) — 420 kcal (3P/57C/21F) on 2026-09-21
  - [breakfast] David protein bar (David) — 140 kcal (28P/13C/0F) on 2026-09-21
  - [breakfast] CINNAMON ALMOND BUTTER (Nature Valley) — 190 kcal (3P/23C/10F) on 2026-09-21
  - [dinner] 4 street tacos — white corn tortillas, shredded rotisserie chicken breast, pinch of cheese, tomatillo, guac — 825 kcal (—P/—C/—F) on 2026-09-21
  - [breakfast] BUILT PUFF Brownie Batter (BUILT) — 70 kcal (8.5P/7C/1.3F) on 2026-09-21
  - [lunch] 130g white rice, 150g cooked ground turkey, 1 guac pack (90 cal) — 537 kcal (42P/40C/21F) on 2026-09-21
  - [breakfast] BUILT PUFF Brownie Batter (BUILT) — 70 kcal (8.5P/7C/1.3F) on 2026-09-20
  - [lunch] Costco rotisserie chicken quarter (thigh+leg), ~180g rice mixed with black beans, 3 fried sweet plantain pieces, David … — 1310 kcal (110P/140C/42F) on 2026-09-20
  - [dinner] 130g rice, 155g cooked ground turkey, splash of tomatillo salsa, 90-cal guac packet — 470 kcal (35P/43C/17F) on 2026-09-20
Steps: 193495 total steps across 30 day(s), daily avg 6450, min 364, max 12676
Steps daily goal: 10000 steps
Steps days at/above goal: 2/30
Steps by day:
  - 2026-10-19: 364 steps (9636 short)
  - 2026-10-18: 5,429 steps (4571 short)
  - 2026-10-17: 3,033 steps (6967 short)
  - 2026-10-16: 4,963 steps (5037 short)
  - 2026-10-15: 3,829 steps (6171 short)
  - 2026-10-14: 8,191 steps (1809 short)
  - 2026-10-13: 3,645 steps (6355 short)
  - 2026-10-12: 8,509 steps (1491 short)
  - 2026-10-11: 5,324 steps (4676 short)
  - 2026-10-10: 2,773 steps (7227 short)
  - 2026-10-09: 6,677 steps (3323 short)
  - 2026-10-08: 8,942 steps (1058 short)
  - 2026-10-07: 2,716 steps (7284 short)
  - 2026-10-06: 7,459 steps (2541 short)
  - 2026-10-05: 8,064 steps (1936 short)
  - 2026-10-04: 7,065 steps (2935 short)
  - 2026-10-03: 6,123 steps (3877 short)
  - 2026-10-02: 5,495 steps (4505 short)
  - 2026-10-01: 8,774 steps (1226 short)
  - 2026-09-30: 5,805 steps (4195 short)
  - 2026-09-29: 4,194 steps (5806 short)
  - 2026-09-28: 11,103 steps (met goal)
  - 2026-09-27: 7,737 steps (2263 short)
  - 2026-09-26: 6,395 steps (3605 short)
  - 2026-09-25: 5,979 steps (4021 short)
  - 2026-09-24: 7,728 steps (2272 short)
  - 2026-09-23: 7,925 steps (2075 short)
  - 2026-09-22: 7,280 steps (2720 short)
  - 2026-09-21: 12,676 steps (met goal)
  - 2026-09-20: 9,298 steps (702 short)
Runs: (none)
Workouts: 4 completed session(s) (+5 planned/active/superseded, not counted as training), 17505lb volume
  - 2026-10-11: Arms [planned]
    started 2026-10-10T12:00:00.000Z
  - 2026-10-08: Shoulders & arms [planned]
    started 2026-10-08T12:00:00.000Z
  - 2026-10-07: Chest [completed]
    started 2026-10-07T12:00:00.000Z → finished 2026-10-08T01:42:23.472Z
  - 2026-10-04: Chest [planned]
    started 2026-10-04T12:00:00.000Z
      Incline Chest Press Machine (Chest)
        (no sets logged)
      Pec-Deck / Butterfly (Chest)
        (no sets logged)
      Converging Chest Press (Chest)
        (no sets logged)
      High Cable Chest Fly (Chest)
        (no sets logged)
  - 2026-10-03: Legs [planned]
    started 2026-10-03T12:00:00.000Z
  - 2026-09-29: Chest workout [completed] 24min, vol 1150lb, BW 197.5lb
    started 2026-09-29T21:59:01.343Z → finished 2026-09-29T22:23:16.832Z
      Plate-Loaded Chest Press (Chest)
        set 1: 115lb × 10 ✓
        set 2: 115lb × 10 ○
      Plate-Loaded Chest Press (Chest)
        set 1: 120lb × 6 ○
        set 2: 120lb × 6 ○
      Seated Chest Press (Chest)
        set 1: 140lb × 6 ○
        set 2: 140lb × 6 ○
      Converging Chest Press (Chest)
        set 1: 110lb × 6 ○
        set 2: 110lb × 6 ○
      Incline Barbell Bench Press (Chest)
        set 1: 50lb × 6 ○
        set 2: 50lb × 6 ○
  - 2026-09-25: LOWER [completed] 86min, vol 8680lb, BW 197.5lb
    started 2026-09-25T21:40:06.752Z → finished 2026-09-25T23:06:13.020Z
      Leg extension (Quadriceps)
        set 1: 165lb × 10 ✓
        set 2: 165lb × 10 ✓
        set 3: 165lb × 6 ○
      Goblet squat (Glutes, Quadriceps)
        set 1: 60lb × 8 ✓
        set 2: 60lb × 6 ✓
      Pendulum Hip Press (Quadriceps)
        set 1: 200lb × 6 ○
        set 2: 200lb × 6 ○
      Lying Leg Curl Machine (Hamstrings)
        set 1: 130lb × 9 ✓
        set 2: 130lb × 7 ✓
      Calf Press (Calves)
        set 1: 205lb × 6 ✓
        set 2: 205lb × 6 ✓
  - 2026-09-23: Shoulders & arms workout [completed] 91min, vol 7675lb, BW 197.5lb
    started 2026-09-23T19:02:38.564Z → finished 2026-09-23T20:33:52.570Z
      Shoulder Press Machine (Shoulders)
        set 1: 90lb × 9 ✓
        set 2: 90lb × 5 ✓
      Triceps Pushdown (Triceps)
        set 1: 110lb × 13 ✓
        set 2: 110lb × 12 ✓
        set 3: 110lb × 6 ✓
      Biceps Curl Machine (Biceps)
        set 1: 40lb × 10 ✓
        set 2: 40lb × 9 ✓
      Bayesian Cable Curl (Biceps)
        set 1: 80lb × 8 ✓
        set 2: 80lb × 6 ✓
      Lateral Raise with Dumbbells (Shoulders)
        set 1: 15lb × 10 ✓
        set 2: 15lb × 9 ✓
      Reverse Barbell Curl (Biceps, Forearms)
        set 1: 40lb × 11 ✓
        set 2: 40lb × 10 ✓
  - 2026-09-23: Shoulders & arms [planned]
    started 2026-09-23T12:00:00.000Z
Lift progression (15 movement(s), completed sessions only):
  Leg extension (Quadriceps) — 1 session(s), 3 working set(s), 4290lb volume, last 2026-09-25
      best this window: 165lb × 10 (est 1RM 220lb) on 2026-09-25
      all-time best: 165lb × 10 (est 1RM 220lb) on 2026-09-25 ← set in this window (PR)
      by session (newest first):
        2026-09-25 [LOWER]: top 165lb × 10 (est 1RM 220lb), 3 set(s), 4290lb
  Plate-Loaded Chest Press (Chest) — 1 session(s), 4 working set(s), 3740lb volume, last 2026-09-29
      best this window: 120lb × 6 (est 1RM 144lb) on 2026-09-29
      all-time best: 120lb × 6 (est 1RM 144lb) on 2026-09-29 ← set in this window (PR)
      by session (newest first):
        2026-09-29 [Chest workout]: top 120lb × 6 (est 1RM 144lb), 2 set(s), 1440lb
        2026-09-29 [Chest workout]: top 115lb × 10 (est 1RM 153lb), 2 set(s), 2300lb
  Triceps Pushdown (Triceps) — 1 session(s), 3 working set(s), 3410lb volume, last 2026-09-23
      best this window: 110lb × 13 on 2026-09-23
      all-time best: 110lb × 13 on 2026-09-23 ← set in this window (PR)
      by session (newest first):
        2026-09-23 [Shoulders & arms workout]: top 110lb × 13, 3 set(s), 3410lb
  Calf Press (Calves) — 1 session(s), 2 working set(s), 2460lb volume, last 2026-09-25
      best this window: 205lb × 6 (est 1RM 246lb) on 2026-09-25
      all-time best: 205lb × 6 (est 1RM 246lb) on 2026-09-25 ← set in this window (PR)
      by session (newest first):
        2026-09-25 [LOWER]: top 205lb × 6 (est 1RM 246lb), 2 set(s), 2460lb
  Pendulum Hip Press (Quadriceps) — 1 session(s), 2 working set(s), 2400lb volume, last 2026-09-25
      best this window: 200lb × 6 (est 1RM 240lb) on 2026-09-25
      all-time best: 200lb × 6 (est 1RM 240lb) on 2026-09-25 ← set in this window (PR)
      by session (newest first):
        2026-09-25 [LOWER]: top 200lb × 6 (est 1RM 240lb), 2 set(s), 2400lb
  Lying Leg Curl Machine (Hamstrings) — 1 session(s), 2 working set(s), 2080lb volume, last 2026-09-25
      best this window: 130lb × 9 (est 1RM 169lb) on 2026-09-25
      all-time best: 130lb × 9 (est 1RM 169lb) on 2026-09-25 ← set in this window (PR)
      by session (newest first):
        2026-09-25 [LOWER]: top 130lb × 9 (est 1RM 169lb), 2 set(s), 2080lb
  Seated Chest Press (Chest) — 1 session(s), 2 working set(s), 1680lb volume, last 2026-09-29
      best this window: 140lb × 6 (est 1RM 168lb) on 2026-09-29
      all-time best: 140lb × 6 (est 1RM 168lb) on 2026-09-29 ← set in this window (PR)
      by session (newest first):
        2026-09-29 [Chest workout]: top 140lb × 6 (est 1RM 168lb), 2 set(s), 1680lb
  Converging Chest Press (Chest) — 1 session(s), 2 working set(s), 1320lb volume, last 2026-09-29
      best this window: 110lb × 6 (est 1RM 132lb) on 2026-09-29
      all-time best: 110lb × 6 (est 1RM 132lb) on 2026-09-29 ← set in this window (PR)
      by session (newest first):
        2026-09-29 [Chest workout]: top 110lb × 6 (est 1RM 132lb), 2 set(s), 1320lb
  Shoulder Press Machine (Shoulders) — 1 session(s), 2 working set(s), 1260lb volume, last 2026-09-23
      best this window: 90lb × 9 (est 1RM 117lb) on 2026-09-23
      all-time best: 110lb × 5 (est 1RM 128lb) on 2026-08-08
      by session (newest first):
        2026-09-23 [Shoulders & arms workout]: top 90lb × 9 (est 1RM 117lb), 2 set(s), 1260lb
  Bayesian Cable Curl (Biceps) — 1 session(s), 2 working set(s), 1120lb volume, last 2026-09-23
      best this window: 80lb × 8 (est 1RM 101lb) on 2026-09-23
      all-time best: 80lb × 10 (est 1RM 107lb) on 2026-09-17
      by session (newest first):
        2026-09-23 [Shoulders & arms workout]: top 80lb × 8 (est 1RM 101lb), 2 set(s), 1120lb
  Goblet squat (Glutes, Quadriceps) — 1 session(s), 2 working set(s), 840lb volume, last 2026-09-25
      best this window: 60lb × 8 (est 1RM 76lb) on 2026-09-25
      all-time best: 60lb × 8 (est 1RM 76lb) on 2026-09-25 ← set in this window (PR)
      by session (newest first):
        2026-09-25 [LOWER]: top 60lb × 8 (est 1RM 76lb), 2 set(s), 840lb
  Reverse Barbell Curl (Biceps, Forearms) — 1 session(s), 2 working set(s), 840lb volume, last 2026-09-23
      best this window: 40lb × 11 (est 1RM 55lb) on 2026-09-23
      all-time best: 40lb × 11 (est 1RM 55lb) on 2026-09-23 ← set in this window (PR)
      by session (newest first):
        2026-09-23 [Shoulders & arms workout]: top 40lb × 11 (est 1RM 55lb), 2 set(s), 840lb
  Biceps Curl Machine (Biceps) — 1 session(s), 2 working set(s), 760lb volume, last 2026-09-23
      best this window: 40lb × 10 (est 1RM 53lb) on 2026-09-23
      all-time best: 50lb × 6 (est 1RM 60lb) on 2026-06-09
      by session (newest first):
        2026-09-23 [Shoulders & arms workout]: top 40lb × 10 (est 1RM 53lb), 2 set(s), 760lb
  Incline Barbell Bench Press (Chest) — 1 session(s), 2 working set(s), 600lb volume, last 2026-09-29
      best this window: 50lb × 6 (est 1RM 60lb) on 2026-09-29
      all-time best: 50lb × 6 (est 1RM 60lb) on 2026-09-29 ← set in this window (PR)
      by session (newest first):
        2026-09-29 [Chest workout]: top 50lb × 6 (est 1RM 60lb), 2 set(s), 600lb
  Lateral Raise with Dumbbells (Shoulders) — 1 session(s), 2 working set(s), 285lb volume, last 2026-09-23
      best this window: 15lb × 10 (est 1RM 20lb) on 2026-09-23
      all-time best: 15lb × 10 (est 1RM 20lb) on 2026-09-23 ← set in this window (PR)
      by session (newest first):
        2026-09-23 [Shoulders & arms workout]: top 15lb × 10 (est 1RM 20lb), 2 set(s), 285lb
Cardio: 5 session(s), 129 min, 803 kcal, 101 active-zone min
  - 2026-10-16: Activity [google-health] — 30 min, 184 kcal, avg HR 122, 19 AZM
  - 2026-10-12: Activity [google-health] — 28 min, 178 kcal, avg HR 129, 25 AZM
  - 2026-10-07: Stationary bike [google-health] — 21 min, 189 kcal, avg HR 133, 20 AZM
  - 2026-10-01: Activity [google-health] — 21 min, 125 kcal, avg HR 119, 13 AZM
  - 2026-09-29: Activity [google-health] — 30 min, 127 kcal, avg HR 119, 24 AZM
Sleep: 29 nights, avg 7.7h, quality 4.7/5
  - 2026-10-18: 6.8h, quality 5/5, bed 2026-10-18T10:26:00.000Z → wake 2026-10-18T17:40:00.000Z — Synced from Google Health / Fitbit
  - 2026-10-17: 7.5h, quality 5/5, bed 2026-10-17T09:39:00.000Z → wake 2026-10-17T17:50:00.000Z — Synced from Google Health / Fitbit
  - 2026-10-16: 5.8h, quality 4/5, bed 2026-10-16T07:10:00.000Z → wake 2026-10-16T13:27:00.000Z — Synced from Google Health / Fitbit
  - 2026-10-15: 6.1h, quality 4/5, bed 2026-10-15T10:14:00.000Z → wake 2026-10-15T16:57:00.000Z — Synced from Google Health / Fitbit
  - 2026-10-14: 9.5h, quality 5/5, bed 2026-10-14T05:43:00.000Z → wake 2026-10-14T17:24:00.000Z — Synced from Google Health / Fitbit
  - 2026-10-13: 7.8h, quality 5/5, bed 2026-10-13T09:32:00.000Z → wake 2026-10-13T17:32:00.000Z — Synced from Google Health / Fitbit
  - 2026-10-12: 5.2h, quality 4/5, bed 2026-10-12T03:18:00.000Z → wake 2026-10-12T08:34:00.000Z — Synced from Google Health / Fitbit
  - 2026-10-11: 4.8h, quality 4/5, bed 2026-10-11T03:28:00.000Z → wake 2026-10-11T08:40:00.000Z — Synced from Google Health / Fitbit
  - 2026-10-10: 7h, quality 5/5, bed 2026-10-10T07:21:00.000Z → wake 2026-10-10T14:28:00.000Z — Synced from Google Health / Fitbit
  - 2026-10-09: 6.4h, quality 5/5, bed 2026-10-09T07:38:00.000Z → wake 2026-10-09T14:10:00.000Z — Synced from Google Health / Fitbit
  - 2026-10-08: 8.2h, quality 4/5, bed 2026-10-08T07:14:00.000Z → wake 2026-10-08T15:34:00.000Z — Synced from Google Health / Fitbit
  - 2026-10-07: 7.4h, quality 5/5, bed 2026-10-07T10:35:00.000Z → wake 2026-10-07T18:10:00.000Z — Synced from Google Health / Fitbit
  - 2026-10-06: 6.6h, quality 5/5, bed 2026-10-06T10:23:00.000Z → wake 2026-10-06T17:15:00.000Z — Synced from Google Health / Fitbit
  - 2026-10-05: 9.8h, quality 5/5, bed 2026-10-05T06:33:00.000Z → wake 2026-10-05T16:26:00.000Z — Synced from Google Health / Fitbit
  - 2026-10-04: 6.7h, quality 5/5, bed 2026-10-04T01:51:00.000Z → wake 2026-10-04T08:40:00.000Z — Synced from Google Health / Fitbit
  - 2026-10-03: 5.8h, quality 5/5, bed 2026-10-03T01:35:00.000Z → wake 2026-10-03T08:05:00.000Z — Synced from Google Health / Fitbit
  - 2026-10-02: 6.1h, quality 5/5, bed 2026-10-02T07:03:00.000Z → wake 2026-10-02T13:15:00.000Z — Synced from Google Health / Fitbit
  - 2026-10-01: 8.5h, quality 4/5, bed 2026-10-01T06:11:00.000Z → wake 2026-10-01T15:11:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-30: 8.2h, quality 4/5, bed 2026-09-30T05:33:00.000Z → wake 2026-09-30T14:47:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-29: 8.9h, quality 4/5, bed 2026-09-29T07:04:00.000Z → wake 2026-09-29T17:10:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-28: 6.2h, quality 5/5, bed 2026-09-28T10:38:00.000Z → wake 2026-09-28T17:04:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-27: 9.2h, quality 4/5, bed 2026-09-27T05:29:00.000Z → wake 2026-09-27T15:10:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-26: 6.6h, quality 5/5, bed 2026-09-26T03:06:00.000Z → wake 2026-09-26T09:54:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-25: 6.1h, quality 5/5, bed 2026-09-25T03:39:00.000Z → wake 2026-09-25T09:50:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-24: 6h, quality 4/5, bed 2026-09-24T03:28:00.000Z → wake 2026-09-24T09:39:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-23: 9.2h, quality 5/5, bed 2026-09-23T05:52:00.000Z → wake 2026-09-23T15:10:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-22: 8.4h, quality 5/5, bed 2026-09-22T06:01:00.000Z → wake 2026-09-22T14:33:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-21: 7.6h, quality 5/5, bed 2026-09-21T07:00:00.000Z → wake 2026-09-21T14:40:00.000Z — Synced from Google Health / Fitbit
  - 2026-09-20: 8.2h, quality 5/5, bed 2026-09-20T06:40:00.000Z → wake 2026-09-20T14:55:00.000Z — Synced from Google Health / Fitbit
Vitals: 30 day(s), avg resting HR 66 bpm, avg HRV 39 ms
  - 2026-10-19: RHR 70 bpm, HR avg 73, range 57–153
  - 2026-10-18: RHR 71 bpm, HRV 24 ms, HR avg 82, range 59–153
  - 2026-10-17: RHR 69 bpm, HRV 37 ms, HR avg 80, range 56–154
  - 2026-10-16: RHR 70 bpm, HRV 31 ms, HR avg 84, range 59–170
  - 2026-10-15: RHR 68 bpm, HRV 37 ms, HR avg 82, range 56–158
  - 2026-10-14: RHR 68 bpm, HRV 36 ms, HR avg 81, range 54–147
  - 2026-10-13: RHR 69 bpm, HRV 34 ms, HR avg 76, range 52–145
  - 2026-10-12: RHR 68 bpm, HRV 33 ms, HR avg 85, range 59–156
  - 2026-10-11: RHR 68 bpm, HRV 41 ms, HR avg 77, range 57–144
  - 2026-10-10: RHR 69 bpm, HRV 29 ms, HR avg 75, range 53–135
  - 2026-10-09: RHR 66 bpm, HRV 39 ms, HR avg 83, range 53–161
  - 2026-10-08: RHR 68 bpm, HRV 36 ms, HR avg 79, range 51–166
  - 2026-10-07: RHR 69 bpm, HRV 32 ms, HR avg 81, range 59–148
  - 2026-10-06: RHR 67 bpm, HRV 33 ms, HR avg 80, range 57–141
  - 2026-10-05: RHR 65 bpm, HRV 39 ms, HR avg 76, range 47–138
  - 2026-10-04: RHR 65 bpm, HRV 44 ms, HR avg 76, range 56–132
  - 2026-10-03: RHR 66 bpm, HRV 35 ms, HR avg 76, range 51–138
  - 2026-10-02: RHR 63 bpm, HRV 57 ms, HR avg 71, range 48–129
  - 2026-10-01: RHR 65 bpm, HRV 49 ms, HR avg 72, range 54–157
  - 2026-09-30: RHR 68 bpm, HRV 25 ms, HR avg 84, range 51–171
  - 2026-09-29: RHR 66 bpm, HRV 39 ms, HR avg 88, range 55–170
  - 2026-09-28: RHR 64 bpm, HRV 37 ms, HR avg 79, range 51–148
  - 2026-09-27: RHR 63 bpm, HRV 58 ms, HR avg 70, range 48–127
  - 2026-09-26: RHR 64 bpm, HRV 51 ms, HR avg 72, range 51–132
  - 2026-09-25: RHR 65 bpm, HRV 46 ms, HR avg 76, range 48–159
  - 2026-09-24: RHR 65 bpm, HRV 46 ms, HR avg 82, range 56–166
  - 2026-09-23: RHR 65 bpm, HRV 30 ms, HR avg 79, range 55–216
  - 2026-09-22: RHR 63 bpm, HRV 42 ms, HR avg 78, range 54–164
  - 2026-09-21: RHR 61 bpm, HRV 41 ms, HR avg 76, range 49–180
  - 2026-09-20: RHR 61 bpm, HRV 49 ms, HR avg 71, range 47–138
Water: 265 oz across 9 log(s)
  - 2026-09-20: 84 oz
  - 2026-09-24: 48 oz
  - 2026-10-14: 101 oz
  - 2026-10-18: 32 oz
Weight goal: target 175 lbs (down)
Weight latest: 194.6 lbs on 2026-10-18
Weight 7d avg: 194.1 lbs
Weight 30d avg: 196.5 lbs
Weight range: 193.6–218 lbs (96 weigh-ins all-time)
Weight change in period: -4.7 lbs
Weight weigh-ins in period:
  - 2026-09-20: 199.3 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-21: 198 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-22: 198.6 lbs — "Synced from Google Health / Fitbit"
  - 2026-09-23: 197.5 lbs — "Synced from Google Health / Fitbit"
  - 2026-10-05: 196.9 lbs
  - 2026-10-07: 196 lbs
  - 2026-10-09: 194.2 lbs
  - 2026-10-10: 196 lbs
  - 2026-10-14: 193.6 lbs
  - 2026-10-18: 194.6 lbs
Habits (5 active):
  - One Piece (daily, icon eye): 0 completion(s)
  - Reading (daily, icon book): 0 completion(s)
  - No Porn (daily, icon droplets): 0 completion(s)
  - Podcast (daily, icon brain): 0 completion(s)
  - Meditation (daily, icon moon): 0 completion(s)
Journal 2026-09-29: "Chest workout · 24 min · 1 set · 1.1k lb"
Journal 2026-09-25: "LOWER · 1h 26m · 8 sets · 8.7k lb"
Journal 2026-09-23: "Shoulders & arms workout · 1h 31m · 13 sets · 7.7k lb"
Journal 2026-09-23 mood 3/5: "Weekly calorie plan (flexible, not hard daily): Mon 2,182 + Tue 2,000 + Wed 2,485 = 6,667 of 14,000 weekly goal. Thu-Sun target ~1,833/day to stay on pace. Bias protein the rest of the week — Wed was only 114g protein vs 149g fat."
Alcohol: 4 drinks, 8 std units
  - 2026-10-02: Blue Moon ×2 (2 u)
  - 2026-09-29: beer ×4 (4 u)
  - 2026-09-29: tequila shot ×1 (1 u)
  - 2026-09-29: lemon drop shot ×1 (1 u)
Peptides: 3 injection(s)
  - 2026-10-05 @ 2026-10-05T20:10:00.000Z: Retatrutide (Reta) 3mg at Abdomen
  - 2026-09-27 @ 2026-09-27T18:25:00.000Z: Retatrutide (Reta) 3mg at Abdomen
  - 2026-09-20 @ 2026-09-21T01:36:00.000Z: Retatrutide (Reta) 3mg at Leg


--- OTHER WINDOWS ---
https://itslos.com/api/agent/text/today  — Everything logged so far today.
https://itslos.com/api/agent/text/yesterday  — The previous full day.
https://itslos.com/api/agent/text/7d  — Rolling 7-day window ending today.
https://itslos.com/api/agent/text/week  — Current ISO week (Monday → today).
https://itslos.com/api/agent/text/last-week  — The previous full Monday→Sunday week.
https://itslos.com/api/agent/text/14d  — Rolling 14-day window ending today.
https://itslos.com/api/agent/text/30d  — Rolling 30-day window ending today.
https://itslos.com/api/agent/text/month  — Calendar month to date.
https://itslos.com/api/agent/text/last-month  — The previous full calendar month.
https://itslos.com/api/agent/text/90d  — Rolling 90-day window ending today.
https://itslos.com/api/agent/text/180d  — Rolling 180-day window ending today.
https://itslos.com/api/agent/text/365d  — Rolling 365-day window ending today.
https://itslos.com/api/agent/text/ytd  — January 1 of the current year → today.
https://itslos.com/api/agent/text/all  — Every record ever logged.
https://itslos.com/api/agent/text/2026-01-01..2026-01-31  — any explicit YYYY-MM-DD..YYYY-MM-DD window

--- OTHER FORMATS ---
https://itslos.com/api/agent/json/<range>  — same window as structured JSON (totals + every row)
https://itslos.com/agents/<range>          — same window as HTML
https://itslos.com/api/agent/carlos        — full all-time structured dump
https://itslos.com/llms.txt                — index of this surface

--- ALL-TIME RECORD COUNTS ---
calorieEntries: 736
stepEntries: 201
runEntries: 3
workoutEntries: 0
workoutTemplates: 5
workoutSessions: 56
sleepEntries: 198
peptideEntries: 15
peptideDailyEntries: 7
goals: 6
longGoals: 1
habits: 5
savedMeals: 10
alcoholEntries: 5
bowelEntries: 16
journalEntries: 8
recoveryDailyEntries: 2
injuryRecords: 1
treatmentLogs: 8
cardioEntries: 21
vitalDailyEntries: 125
heartRateSamples: 29118
waterEntries: 116
recipes: 2