Fitness

Training, food, sleep and recovery, pulled from Hevy and a Fitbit Air.

Last sync Sep 16, 2026, data through Sep 15

Aug 4 to Aug 17, 2026

compared with Jul 21 to Aug 3

Overview

Averages for the 14 days ending Aug 17, 2026. Food averages only use fully logged days, and activity averages only use days the Air was worn 16h or more.

Calories eaten

2,449kcal/day

1 of 14 days fully logged, target 2,503 kcal

Protein

101g/day

1.2 g per kg bodyweight, target 159 g

Calories burned

2,934kcal/day

6 full days worn

Weight

83.6kg

-1.2 kg since Feb 17

2 weigh-ins, last Aug 16

Workouts

5sessions

+4 vs previous

84 working sets, 47,440 lb

Sleep

7h 49m

6 nights tracked

HRV

104ms

Resting HR 56.3 bpm (-)

Steps

5,330/day

13 Active Zone Minutes/day

Diet plan

Coach protocol (August 2026), by the coach, since Aug 14, 2026. Targets are daily and only count fully logged days; 4 of the 14 days in this range fall under a plan.

Calories-54 kcal

2,449/ 2,503 kcal

1 of 1 days on target (within 10%)

Protein-58 g

101/ 159 g

0 of 1 days on target (at least 90%)

Carbs+37 g

344/ 307 g

0 of 1 days on target (within 10%)

Fat+9 g

76/ 67 g

0 of 1 days on target (at most 110%)

Water

4.2 L/day

0 of 2 logged days

Cardio

30 min/day

1 of 4 days

Free meals

1/week

not tracked

Salad

150 g twice a day

not tracked

Meals, swaps and rules

Breakfast

356 kcal, P 23 C 28 F 17

Option 1

1 slice Sliced sandwich bread
60 g Banana
3 Eggs

Option 2

170 g Plain yogurt
30 g Whey protein
20 g Oats
60 g Banana

Lunch

801 kcal, P 56 C 99 F 17

Option 1

300 g Cooked white rice, or 220 g rice + 120 g beans
30 g Farofa (toasted cassava flour)
150 g Chicken breast, or 110 g lean beef stewed in tomato sauce
8 g Olive oil, or 12 g 70% chocolate, or 10 g 90% chocolate
150 g Three-colour salad, or as much as wanted, minimum 150 g

Afternoon snack

545 kcal, P 24 C 81 F 16

Option 1

4 slices Sliced sandwich bread
120 g Banana
2 Eggs

Option 2

170 g Plain yogurt
30 g Whey protein
60 g Oats
120 g Banana

Option 3

A meal cooked by his girlfriend, tracked in a calorie app (MyFitnessPal suggested), at most 540 kcal.

Dinner

801 kcal, P 56 C 99 F 17

Option 1

300 g Cooked white rice, or 220 g rice + 120 g beans
30 g Farofa (toasted cassava flour)
150 g Chicken breast, or 110 g lean beef stewed in tomato sauce
8 g Olive oil, or 12 g 70% chocolate, or 10 g 90% chocolate
150 g Three-colour salad, or as much as wanted, minimum 150 g

Option 2

2 buns Hamburger buns
150 g Lean beef, or 200 g chicken (burger or ground)
30 g Mozzarella
30 g Requeijão (cream cheese spread)
Salad, or as much as wanted

Option 3

150 g Tapioca starch (goma)
2 Eggs
150 g Chicken, or 110 g lean beef
30 g Mozzarella
30 g Requeijão (cream cheese spread)
Salad, or as much as wanted

Rules

Do not use oil to cook food; the listed olive oil is weighed and eaten as part of the meal.
Weigh food cooked.
Drink at least 4.2 litres of water per day.
Eat at least 150 g of three-colour salad at lunch and at dinner (e.g. broccoli, carrot, beetroot).
Do 30 minutes of moderate cardio per day (e.g. treadmill at 6 km/h).
One free meal per week, preferably after a leg or back workout.

Supplements (optional)

Creatine, 5 g. Every day; after the workout on training days.
Caffeine, ~210 mg, or 3 cups of strong filtered coffee (~300 ml). Pre-workout, only on days he trains before 17:00.
Multivitamin, 2 capsules. After breakfast. Required on days without salad at lunch and dinner.
Beta-alanine, 6 g. Every day; before the workout on training days.

Swaps

1 slice sandwich bread

18 g oats
15 g granola
30 g tapioca starch
½ French roll

4 slices sandwich bread

70 g oats
60 g granola
116 g tapioca starch
2 French rolls

20 g oats

15 g granola
20 g Mucilon
22 g oat bran

60 g oats

50 g granola
60 g Mucilon
64 g oat bran

300 g cooked rice

220 g rice + 300 g mashed potatoes
285 g pasta
720 g potatoes
306 g cassava
330 g couscous
490 g sweet potato

30 g farofa / cassava flour

180 ml 100% grape juice
235 ml 100% orange juice
+100 g rice or pasta
15 g farofa + 50 g rice or pasta
15 g farofa + 90 ml 100% grape juice

2 hamburger buns

4 slices sandwich bread
2 French rolls
2 Rap10 tortilla wraps

2 eggs

100 g shredded chicken
22 g whey + 10 g peanut butter
60 g white cheese (minas, meia cura) or 50 g mozzarella
45 g chicken + 35 g requeijão
1 egg + 30 g requeijão
35 g whey

3 eggs

145 g shredded chicken or 122 g tuna
30 g whey + 20 g peanut butter
90 g white cheese or 70 g mozzarella
120 g chicken + 16 g requeijão
2 eggs + 30 g requeijão
55 g whey

170 g plain yogurt

250 ml skim milk
240 ml zero-sugar flavoured yogurt
220 ml semi-skimmed milk

150 g chicken breast

110 g lean beef (patinho, acém, coxão duro or filet mignon)
230 g grilled tilapia
110 g lean pork (tenderloin or loin)
3 eggs

60 g banana

120 g pineapple
195 g strawberries
115 g kiwi
145 g papaya
180 g acerola or 180 g watermelon
200 g melon
110 g pear or 110 g grapes
105 g apple
130 g orange
115 g mango

120 g banana

235 g pineapple
395 g strawberries
230 g kiwi
295 g papaya
355 g acerola or 355 g watermelon
405 g melon
225 g pear or 225 g grapes
210 g apple
255 g orange
230 g mango

The meal macro table in the protocol matches option 1 of each meal. Arthur's own English summary (docs/Diet Plan.pdf) follows breakfast option 1, snack option 2, and lunch and dinner option 1 with the 30 g farofa swapped for +100 g rice (so 400 g rice, 960 g potatoes or 380 g pasta per meal). That summary has transcription errors in its substitution tables; the coach's protocol is authoritative. Source: docs/Arthur Duarte - PROTOCOLO ALIMENTAR.pdf.

Nutrition

Faded columns are days where the food log looks incomplete (fewer than 3 meals or under 1,200 kcal). The dashed line is the diet plan target.

Calories eaten vs burned

EatenBurnedTarget

Daily averages

1 fully logged days

Eaten2,449 kcal1 days also worn

Burned2,542 kcalsame days

Balance-93 kcaldeficit

Fiber5.9 g

Sugar17 g

Sodium987 mg

Water3,466 ml2 days logged

First / last meal08:48 / 16:14avg

Protein101 g · 16%

Carbs344 g · 56%

Fat76 g · 28%

Protein

avg 101 g, target 159 g

Carbs

avg 344 g, target 307 g

Fat

avg 76 g, target 67 g

What you ate

15 different foods

Food	Times	Days	kcal	Protein
Long Grain White RiceGreat Value	2	1	1,033	21 g
Granola Bar	3	2	931	23 g
6" Chicken TeriyakiSubway	1	1	760	52 g
Garlic & Herb SauceHellmann's	1	1	425	2 g
Egg	2	2	390	33 g
Lean Ground BeefWalmart	1	1	345	30 g
SpaghettiPrimo	1	1	292	10 g
Natural Peanut Butter, Smooth	1	1	216	10 g
Chicken Breast GrillsM&M Meat Shops	1	1	170	15 g
Boneless Chicken BreastM&M Meat Shops	1	1	165	33 g
Gold Standard 100% Whey ChocolateOptimum Nutrition	1	1	122	24 g
BreadCountry Harvest	1	1	110	5 g
2% MilkSealtest	1	1	104	7 g
Frozen StrawberriesGreat Value	1	1	75	2 g
Apple	1	1	64	0 g

Changes vs previous period

logged 2+ times

Started eating

Nothing notable.

Stopped eating

Nothing notable.

Body

Weigh-ins over the last 90 days. Weigh in more often for a usable trend.

Weight

last 83.6 kg on Aug 16

Weigh-ins

last 12 months

Aug 16, 202683.55 kg-0.45
Aug 11, 202684.00 kg-0.75
Feb 17, 202684.75 kg+2.74
Sep 15, 202582.01 kg

Training

Hevy workouts. Volume is weight x reps on working sets, in pounds. Heart rate comes from the Air during the session.

Workouts

5 sessions, 84 working sets (+61 vs previous), 47,440 lb (+33,202)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Sun, Aug 16	Morning workout ☀️	57 min	5	14	7,440 lb	112 bpm	159 bpm
Wed, Aug 12	SPR26 \| Arms + Shoulders	52 min	7	21	9,770 lb	109 bpm	125 bpm
Fri, Aug 7	Afternoon workout 💪	70 min	6	17	3,340 lb	-	-
Wed, Aug 5	SPR26 \| Arms + Shoulders	59 min	7	22	9,355 lb	-	-
Tue, Aug 4	SPR26 \| Lower (Quad Focus)	59 min	4	10	17,535 lb	-	-

Working sets per muscle

This periodprevious 14 days

shoulders

20 / 9

biceps

20 / 3

triceps

12 / 3

quadriceps

9 / 0

forearms

7 / 0

chest

4 / 7

upper back

4 / 0

abdominals

3 / 0

lats

3 / 0

hamstrings

1 / 0

Sessions per week

last 26 weeks

Volume per week

last 26 weeks, lb

Lift progress

best estimated 1-rep max per session (Epley), last 12 months, your 8 most trained lifts

Lateral Raise (Dumbbell)

28lb e1RM-5 lb

Last 20 lb x 12 on Aug 12. Best 26 lb x 12.

Overhead Triceps Extension (Cable)

154lb e1RM+21 lb

Last 110 lb x 12 on Aug 12. Best 115 lb x 12.

Bicep Curl (Cable)

101lb e1RM+25 lb

Last 80 lb x 8 on Jun 15. Best 80 lb x 10.

Face Pull

93lb e1RM+23 lb

Last 70 lb x 10 on Jul 29. Best 70 lb x 12.

Leg Extension (Machine)

259lb e1RM-7 lb

Last 185 lb x 12 on Aug 4. Best 190 lb x 12.

Bench Press (Barbell)

192lb e1RM+38 lb

Last 165 lb x 5 on Jul 29. Best 170 lb x 7.

Rear Delt Reverse Fly (Dumbbell)

28lb e1RM+3 lb

Last 20 lb x 12 on Aug 12. Best 25 lb x 10.

Bicep Curl (Barbell)

70lb e1RM+4 lb

Last 50 lb x 12 on Aug 16. Best 50 lb x 12.

Sleep and recovery

Each night is shown on the date you woke up. HRV and resting heart rate are measured during that night.

Time asleep

avg 7h 49m, 6 nights

Sleep window

bedtime to wake time

HRV

avg 104 ms

Resting heart rate

avg 56 bpm

Deep sleep

avg 91 min

REM sleep

avg 102 min

Breathing rate

avg 13.6 br/min

Skin temperature vs baseline

avg -0.18 °C

Activity

Faded columns are days the Air was worn less than 16 hours.

Steps

avg 5,330

Active Zone Minutes

avg 13

Sedentary time

avg 8h 42m

Weekday patterns

Last 8 weeks (Jun 23 to Aug 17). The last three columns look at the night and morning after each day, so a heavy Friday shows up in Friday's row.

Day	Sessions	Sets/session	Volume/session	kcal eaten	Steps	Sleep after	HRV next morning	Resting HR next
Mon	1	16	9,240 lb	2,449	3,845	-	-	-
Tue	1	10	17,535 lb	-	-	7h 14m	112 ms	54 bpm
Wed	3	22	11,121 lb	-	2,749	8h 11m	123 ms	56 bpm
Thu	0	-	-	-	5,032	6h 53m	148 ms	55 bpm
Fri	1	17	3,340 lb	-	4,460	7h 39m	89 ms	56 bpm
Sat	0	-	-	-	11,272	8h 33m	44 ms	58 bpm
Sun	2	12	7,440 lb	-	4,619	8h 25m	106 ms	59 bpm

Shading runs from the lowest to the highest value in each column.

Data coverage

What was actually recorded each day. Gaps here explain gaps in the charts above.

Food logged 3/14

Food complete 1/14

Air worn 16h+ 6/14

Sleep tracked 6/14

Weigh-in 2/14

Workout 5/14

Water logged 2/14

Food logged on 3 of 14 days, sleep tracked on 6, Air worn a full day on 6.

Daily log

Every number behind the charts, newest first.

Date	kcal	Protein	Carbs	Fat	Fiber	Water	Weight	Workout	Sets	Volume	Steps	Burned	Asleep	Deep	REM	HRV	RHR	Worn
Mon, Aug 17	2,449	101 g	344 g	76 g	5.9 g	3,750 ml	-	-	-	-	3,845	2,542	8h 25m	99m	118m	106	59	23h 27m
Sun, Aug 16	-	-	-	-	-	3,182 ml	83.55 kg	Morning workout ☀️	14	7,440 lb	4,619	2,840	8h 33m	94m	133m	44	58	21h 20m
Sat, Aug 15	-	-	-	-	-	-	-	-	-	-	11,272	3,820	7h 39m	91m	111m	89	56	21h 03m
Fri, Aug 14	-	-	-	-	-	-	-	-	-	-	4,460	2,699	6h 53m	82m	62m	148	55	23h 47m
Thu, Aug 13	-	-	-	-	-	-	-	-	-	-	5,032	2,760	8h 11m	89m	109m	123	56	20h 48m
Wed, Aug 12	1,676	104 g	213 g	51 g	13.9 g	-	-	SPR26 \| Arms + Shoulders	21	9,770 lb	2,749	2,945	7h 14m	89m	80m	112	54	23h 40m
Tue, Aug 11	1,076	62 g	81 g	55 g	3.8 g	-	84.00 kg	-	-	-	4,556	1,555	-	-	-	-	-	11h 15m
Mon, Aug 10	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sun, Aug 9	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Aug 8	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Aug 7	-	-	-	-	-	-	-	Afternoon workout 💪	17	3,340 lb	-	-	-	-	-	-	-	0h 00m
Thu, Aug 6	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Wed, Aug 5	-	-	-	-	-	-	-	SPR26 \| Arms + Shoulders	22	9,355 lb	-	-	-	-	-	-	-	0h 00m
Tue, Aug 4	-	-	-	-	-	-	-	SPR26 \| Lower (Quad Focus)	10	17,535 lb	-	-	-	-	-	-	-	0h 00m