# theGRID — Carlos — YESTERDAY window: 2026-10-18 → 2026-10-18 (1 day) timezone: America/New_York today: 2026-10-19 exportedAt: 2026-10-19T10:15:01.498Z source: https://itslos.com/api/agent/text/yesterday 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 === YESTERDAY (2026-10-18 → 2026-10-18) === Food: 1780 kcal, 108P / 178C / 70F g, 4 items, 1 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 Steps: 5429 total steps across 1 day(s), daily avg 5429, min 5429, max 5429 Steps daily goal: 10000 steps Steps days at/above goal: 0/1 Steps by day: - 2026-10-18: 5,429 steps (4571 short) Runs: (none) Workouts: (none) Lift progression: (no completed strength sessions in this window) Cardio: (none) Sleep: 1 nights, avg 6.8h, quality 5/5 - 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 Vitals: 1 day(s), avg resting HR 71 bpm, avg HRV 24 ms - 2026-10-18: RHR 71 bpm, HRV 24 ms, HR avg 82, range 59–153 Heart rate (all-day samples, 288 buckets): - 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 Water: 32 oz across 1 log(s) - 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: 0 lbs Weight weigh-ins in period: - 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/ — same window as structured JSON (totals + every row) https://itslos.com/agents/ — 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