# theGRID — Carlos — LAST 7 DAYS

window: 2026-10-13 → 2026-10-19 (7 days)
timezone: America/New_York
today: 2026-10-19
exportedAt: 2026-10-19T10:13:55.225Z
source: https://itslos.com/api/agent/text/7d

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.

--- 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 7 DAYS (2026-10-13 → 2026-10-19) ===
Food: 13528 kcal, 672P / 943C / 482F g, 35 items, 6 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
Steps: 29454 total steps across 7 day(s), daily avg 4208, min 364, max 8191
Steps daily goal: 10000 steps
Steps days at/above goal: 0/7
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)
Runs: (none)
Workouts: (none)
Lift progression: (no completed strength sessions in this window)
Cardio: 1 session(s), 30 min, 184 kcal, 19 active-zone min
  - 2026-10-16: Activity [google-health] — 30 min, 184 kcal, avg HR 122, 19 AZM
Sleep: 6 nights, avg 7.3h, 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
Vitals: 7 day(s), avg resting HR 69 bpm, avg HRV 33 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
Heart rate (all-day samples, 1740 buckets):
  - 2026-10-13: 287 samples, avg 75, min 56, max 108
      hourly avg bpm — 00Z:88 01Z:93 02Z:73 03Z:69 04Z:64 05Z:62 06Z:68 07Z:73 08Z:63 09Z:64 10Z:68 11Z:70 12Z:72 13Z:71 14Z:72 15Z:73 16Z:75 17Z:77 18Z:87 19Z:79 20Z:81 21Z:80 22Z:84 23Z:91
  - 2026-10-14: 288 samples, avg 84, min 58, max 124
      hourly avg bpm — 00Z:99 01Z:109 02Z:91 03Z:84 04Z:87 05Z:77 06Z:72 07Z:78 08Z:82 09Z:67 10Z:71 11Z:69 12Z:67 13Z:73 14Z:74 15Z:72 16Z:76 17Z:90 18Z:100 19Z:98 20Z:103 21Z:85 22Z:83 23Z:101
  - 2026-10-15: 288 samples, avg 81, min 62, max 137
      hourly avg bpm — 00Z:88 01Z:89 02Z:94 03Z:85 04Z:83 05Z:81 06Z:77 07Z:69 08Z:74 09Z:85 10Z:69 11Z:67 12Z:69 13Z:71 14Z:69 15Z:70 16Z:76 17Z:95 18Z:98 19Z:77 20Z:94 21Z:112 22Z:86 23Z:80
  - 2026-10-16: 288 samples, avg 84, min 66, max 145
      hourly avg bpm — 00Z:92 01Z:82 02Z:78 03Z:83 04Z:75 05Z:76 06Z:79 07Z:79 08Z:79 09Z:80 10Z:72 11Z:73 12Z:70 13Z:96 14Z:85 15Z:73 16Z:73 17Z:80 18Z:98 19Z:99 20Z:130 21Z:100 22Z:86 23Z:88
  - 2026-10-17: 288 samples, avg 82, min 60, max 122
      hourly avg bpm — 00Z:85 01Z:97 02Z:109 03Z:112 04Z:108 05Z:91 06Z:86 07Z:83 08Z:84 09Z:76 10Z:66 11Z:77 12Z:70 13Z:72 14Z:66 15Z:68 16Z:72 17Z:73 18Z:83 19Z:76 20Z:79 21Z:78 22Z:83 23Z:85
  - 2026-10-18: 288 samples, avg 79, min 63, max 143
      hourly avg bpm — 00Z:84 01Z:113 02Z:83 03Z:77 04Z:77 05Z:73 06Z:71 07Z:69 08Z:75 09Z:84 10Z:73 11Z:74 12Z:79 13Z:82 14Z:79 15Z:79 16Z:76 17Z:82 18Z:83 19Z:82 20Z:80 21Z:78 22Z:75 23Z:70
  - 2026-10-19: 13 samples, avg 72, min 62, max 109
      hourly avg bpm — 09Z:73 10Z:66
Water: 133 oz across 2 log(s)
  - 2026-10-14: 101 oz
  - 2026-10-18: 32 oz
Weight goal: target 175 lbs (down)
Weight latest: 194.6 lbs on 2026-10-18
Weight 7d avg: 194.1 lbs
Weight 30d avg: 196.5 lbs
Weight range: 193.6–218 lbs (96 weigh-ins all-time)
Weight change in period: +1 lbs
Weight weigh-ins in period:
  - 2026-10-14: 193.6 lbs
  - 2026-10-18: 194.6 lbs
Habits (5 active):
  - One Piece (daily, icon eye): 0 completion(s)
  - Reading (daily, icon book): 0 completion(s)
  - No Porn (daily, icon droplets): 0 completion(s)
  - Podcast (daily, icon brain): 0 completion(s)
  - Meditation (daily, icon moon): 0 completion(s)
Peptides: (none)


--- 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