Last sync Sep 16, 2026, data through Sep 15
Overview
Averages for the 14 days ending Sep 1, 2026. Food averages only use fully logged days, and activity averages only use days the Air was worn 16h or more.
Calories eaten
2,432kcal/day
+42 kcal vs previous
13 of 14 days fully logged, target 2,503 kcal
Protein
127g/day
+8 g vs previous
1.5 g per kg bodyweight, target 159 g
Calories burned
2,869kcal/day
-84 kcal vs previous
14 full days worn
Weight
84.4kg
+0.8 kg since Aug 16
2 weigh-ins, last Sep 1
Workouts
7sessions
+2 vs previous
92 working sets, 49,842 lb
Sleep
7h 15m
-33 min vs previous
14 nights tracked
HRV
90ms
-13 ms vs previous
Resting HR 62.4 bpm (+5.6)
Steps
5,398/day
+172 vs previous
14 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.
Calories-71 kcal
2,432/ 2,503 kcal
6 of 13 days on target (within 10%)
Protein-32 g
127/ 159 g
4 of 13 days on target (at least 90%)
Carbs-58 g
250/ 307 g
2 of 13 days on target (within 10%)
Fat+24 g
92/ 67 g
3 of 13 days on target (at most 110%)
Water
4.2 L/day
not logged
Cardio
30 min/day
2 of 14 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
13 fully logged days
Eaten2,432 kcal13 days also worn
Burned2,852 kcalsame days
Balance-420 kcaldeficit
Fiber15.3 g
Sugar43 g
Sodium2,223 mg
Water-0 days logged
First / last meal11:54 / 20:59avg
Protein127 g · 22%
Carbs250 g · 43%
Fat92 g · 35%
Protein
avg 127 g, target 159 g
Carbs
avg 250 g, target 307 g
Fat
avg 92 g, target 67 g
What you ate
69 different foods
| Food | Times | Days | kcal | Protein |
|---|---|---|---|---|
| Egg | 16 | 13 | 3,120 | 265 g |
| Instant White RiceGreat Value | 8 | 7 | 2,333 | 47 g |
| Lean Ground BeefWalmart | 7 | 6 | 2,002 | 211 g |
| Corona ExtraCorona | 5 | 3 | 1,480 | 0 g |
| Banana | 13 | 10 | 1,329 | 16 g |
| Banana Oats Muffin | 4 | 3 | 1,260 | 23 g |
| Pork ChopsMaple Leaf | 3 | 3 | 955 | 150 g |
| Ground Beef PattiesKirkland Signature | 1 | 1 | 880 | 48 g |
| Chicken ThighsWalmart Inc | 4 | 4 | 869 | 137 g |
| 72% Cocoa Swiss Dark ChocolateOur Finest | 8 | 7 | 844 | 10 g |
| Tortilla Wraps | 3 | 3 | 736 | 20 g |
| 100% Wheat BreadDempster's | 6 | 6 | 720 | 24 g |
| BLT Chicken BurgerA&W Restaurant | 1 | 1 | 700 | 27 g |
| Neapolitan Pizza DoughHoly napoli | 1 | 1 | 680 | 20 g |
| Smoky Barbecue Back RibsM&M Meat Shops | 1 | 1 | 636 | 53 g |
| Quick OatsGreat Value | 4 | 4 | 630 | 21 g |
| Brown Bread | 2 | 2 | 592 | 23 g |
| Spare Ribs RoastedCrunchips | 1 | 1 | 550 | 5 g |
| Crispy Garlic NaanTandoori | 2 | 2 | 520 | 16 g |
| Dominos Tandoori Hot - Classic Crust - Medium (Reduced Fat Mozzarella)Domino's Pizza | 1 | 1 | 516 | 33 g |
| 100% Whole Grain, 12 Grain BreadDempsters | 2 | 2 | 480 | 16 g |
| Yellow PotatoesWegmans | 1 | 1 | 372 | 10 g |
| Vanilla Greek YogurtOur Finest | 3 | 3 | 369 | 37 g |
| All DressedPringles | 3 | 3 | 364 | 3 g |
| Pasta, SpaghettiPrimo | 1 | 1 | 357 | 13 g |
| Long Grain White RiceSunRice | 1 | 1 | 356 | 8 g |
| Ravioli | 1 | 1 | 344 | 11 g |
| Marble Cheddar CheeseGreat Value | 2 | 2 | 337 | 17 g |
| Hamburger BunsWonder | 2 | 2 | 320 | 11 g |
| Bistro Express Jasmine RiceUncle Ben's | 1 | 1 | 306 | 7 g |
| Mozzarella Cheese (Whole Milk) | 1 | 1 | 300 | 22 g |
| Teriyaki Meatballs, Pork & BeefShirakiku | 1 | 1 | 300 | 22 g |
| White Wine, GlassLonghorn Steakhouse | 1 | 1 | 300 | 0 g |
| Chocolate Cake, with Chocolate IcingWalmart Inc | 1 | 1 | 280 | 2 g |
| Wine, Port 3oz GlassSeasons 52 | 1 | 1 | 280 | 0 g |
| Superfries Straight CutMcCain | 1 | 1 | 275 | 2 g |
| Basmati Rice | 1 | 1 | 274 | 6 g |
| Bavette SteaksM&S Food | 1 | 1 | 263 | 34 g |
| Beef BurgersGreat Value | 1 | 1 | 260 | 16 g |
| Original Smoked SausagesGreat Value | 1 | 1 | 250 | 12 g |
| FocacciaBüsch | 1 | 1 | 239 | 7 g |
| Picanha | 1 | 1 | 238 | 32 g |
| Mozzarella CheeseGreat Value | 2 | 2 | 229 | 20 g |
| Chicken Drumstick | 1 | 1 | 210 | 26 g |
| Chocolate Chip CookieKirkland Signature | 1 | 1 | 210 | 3 g |
| FriesA&W Restaurant | 1 | 1 | 204 | 3 g |
| Ready Rice Pouch OriginalUncle bens | 1 | 1 | 192 | 4 g |
| 85% Swiss Dark ChocolateOur Finest | 1 | 1 | 188 | 3 g |
| Sushi Tempura | 1 | 1 | 175 | 6 g |
| BrowniesOriginal Two-Bite | 1 | 1 | 170 | 1 g |
| Chicken Breast GrillsM&M Meat Shops | 1 | 1 | 170 | 15 g |
| Ground Lean BeefKirkland Signature | 1 | 1 | 150 | 16 g |
| Yogurt Vanilla Granola BarQuaker | 1 | 1 | 150 | 2 g |
| Beef | 1 | 1 | 134 | 15 g |
| Ground BeefKirkland Signature | 1 | 1 | 131 | 14 g |
| Gold Whey ProteinOptimum Nutrition | 1 | 1 | 126 | 24 g |
| Vanilla Cone (Small)Dairy Queen | 1 | 1 | 115 | 4 g |
| Greek YogurtOur Finest | 1 | 1 | 107 | 17 g |
| Mild Cheddar CheeseGreat Value | 1 | 1 | 100 | 6 g |
| Vegetable EggrollsWegmans | 1 | 1 | 100 | 2 g |
| Aged Cheddar CheeseBalderson | 1 | 1 | 90 | 5 g |
| Shrimp (Cooked) | 1 | 1 | 90 | 18 g |
| Batata PalhaYoki | 1 | 1 | 84 | 1 g |
| Real MayonnaiseHellmann's | 1 | 1 | 75 | 0 g |
| Brigadeiro | 1 | 1 | 68 | 1 g |
| Potatoes | 1 | 1 | 60 | 2 g |
| Asparagus | 1 | 1 | 36 | 4 g |
| Brocoli | 1 | 1 | 27 | 2 g |
| Lettuce | 1 | 1 | 16 | 1 g |
Changes vs previous period
logged 2+ times
Started eating
- Banana13x
- 72% Cocoa Swiss Dark ChocolateOur Finest8x
- Corona ExtraCorona5x
- Banana Oats Muffin4x
- Chicken ThighsWalmart Inc4x
- All DressedPringles3x
- Pork ChopsMaple Leaf3x
- Tortilla Wraps3x
- Vanilla Greek YogurtOur Finest3x
- 100% Whole Grain, 12 Grain BreadDempsters2x
Stopped eating
- Granola Bar3x
- Apple2x
- Gold Standard 100% Whey ChocolateOptimum Nutrition2x
Body
Weigh-ins over the last 90 days. Weigh in more often for a usable trend.
Weight
last 84.4 kg on Sep 1
Weigh-ins
last 12 months
- Sep 1, 202684.35 kg+0.40
- Aug 28, 202683.95 kg+0.40
- 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
7 sessions, 92 working sets (+5 vs previous), 49,842 lb (+10,477)
| Day | Workout | Time | Exercises | Sets | Volume | Avg HR | Max HR |
|---|---|---|---|---|---|---|---|
| Tue, Sep 1 | B | Back - Biceps - Shoulders | FALL 26 | 67 min | 7 | 13 | 8,050 lb | 112 bpm | 142 bpm |
| Mon, Aug 31 | A | Chest - Shoulders - Triceps | FALL 26 | 67 min | 8 | 16 | 8,800 lb | 96 bpm | 127 bpm |
| Wed, Aug 26 | B | Back - Biceps - Shoulders | FALL 26 | 60 min | 7 | 22 | 8,310 lb | 104 bpm | 134 bpm |
| Mon, Aug 24 | A | Chest - Shoulders - Triceps | FALL 26 | 53 min | 6 | 14 | 8,352 lb | 103 bpm | 130 bpm |
| Sat, Aug 22 | Afternoon workout 💪 | 30 min | 1 | 4 | - | 139 bpm | 169 bpm |
| Fri, Aug 21 | D | Upper | FALL 26 | 41 min | 5 | 10 | 3,400 lb | 113 bpm | 137 bpm |
| Thu, Aug 20 | B | 52 min | 4 | 13 | 12,930 lb | 115 bpm | 138 bpm |
Working sets per muscle
This periodprevious 14 days
shoulders
20 / 22
chest
13 / 4
biceps
10 / 24
lats
10 / 7
quadriceps
7 / 0
triceps
4 / 12
upper back
4 / 6
glutes
3 / 0
adductors
3 / 0
abdominals
2 / 3
forearms
0 / 7
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.
Bench Press (Barbell)
204lb e1RM+13 lb
Last 170 lb x 6 on Aug 31. Best 170 lb x 7.
Shoulder Press (Dumbbell)
60lb e1RM-10 lb
Last 50 lb x 6 on Aug 31. Best 55 lb x 10.
Face Pull
93lb e1RM+5 lb
Last 70 lb x 10 on Jul 29. Best 70 lb x 12.
Leg Extension (Machine)
247lb e1RM-19 lb
Last 185 lb x 10 on Aug 20. Best 190 lb x 12.
Preacher Curl (Barbell)
70lb e1RM+14 lb
Last 55 lb x 8 on Sep 1. Best 55 lb x 8.
Bicep Curl (Dumbbell)
28lb e1RM-4 lb
Last 20 lb x 12 on Aug 21. Best 30 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 15m, 14 nights
Sleep window
bedtime to wake time
HRV
avg 90 ms
Resting heart rate
avg 62 bpm
Deep sleep
avg 89 min
REM sleep
avg 81 min
Breathing rate
avg 13.8 br/min
Skin temperature vs baseline
avg 0.13 °C
Activity
Faded columns are days the Air was worn less than 16 hours.
Steps
avg 5,398
Active Zone Minutes
avg 14
Sedentary time
avg 9h 43m
Weekday patterns
Last 8 weeks (Jul 8 to Sep 1). 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 | 3 | 15.3 | 8,797 lb | 2,237 | 4,860 | 7h 13m | 98 ms | 61.7 bpm |
| Tue | 3 | 12 | 11,682 lb | 2,619 | 4,389 | 7h 29m | 106 ms | 59 bpm |
| Wed | 4 | 22 | 10,418 lb | 2,048 | 3,352 | 6h 50m | 115 ms | 59.3 bpm |
| Thu | 1 | 13 | 12,930 lb | 2,282 | 5,847 | 6h 43m | 103 ms | 59.3 bpm |
| Fri | 2 | 13.5 | 3,370 lb | 2,696 | 5,045 | 8h 11m | 93 ms | 60.7 bpm |
| Sat | 1 | 4 | - | 2,810 | 8,307 | 8h 15m | 46 ms | 62 bpm |
| Sun | 1 | 14 | 7,440 lb | 2,167 | 5,585 | 7h 19m | 97 ms | 62 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.
19
20
21
22
23
24
25
26
27
28
29
30
31
1
Food logged 13/14
Food complete 13/14
Air worn 16h+ 14/14
Sleep tracked 14/14
Weigh-in 2/14
Workout 7/14
Water logged 0/14
Food logged on 13 of 14 days, sleep tracked on 14, Air worn a full day on 14.
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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Tue, Sep 1 | 3,063 | 158 g | 382 g | 103 g | 19.2 g | - | 84.35 kg | B | Back - Biceps - Shoulders | FALL 26 | 13 | 8,050 lb | 5,311 | 2,904 | 7h 15m | 87m | 93m | 108 | 62 | 22h 26m |
| Mon, Aug 31 | 1,908 | 85 g | 180 g | 98 g | 14.3 g | - | - | A | Chest - Shoulders - Triceps | FALL 26 | 16 | 8,800 lb | 8,354 | 3,159 | 6h 43m | 54m | 94m | 101 | 63 | 23h 15m |
| Sun, Aug 30 | - | - | - | - | - | - | - | - | - | - | 7,323 | 3,089 | 10h 19m | 113m | 80m | 45 | 63 | 23h 34m |
| Sat, Aug 29 | 3,307 | 145 g | 279 g | 158 g | 11.8 g | - | - | - | - | - | 7,607 | 3,139 | 9h 46m | 111m | 133m | 135 | 61 | 21h 54m |
| Fri, Aug 28 | 3,043 | 136 g | 385 g | 112 g | 20.7 g | - | 83.95 kg | - | - | - | 4,830 | 2,679 | 6h 16m | 89m | 61m | 114 | 61 | 23h 06m |
| Thu, Aug 27 | 1,818 | 96 g | 191 g | 76 g | 7.1 g | - | - | - | - | - | 5,656 | 2,773 | 6h 57m | 74m | 75m | 113 | 61 | 24h 00m |
| Wed, Aug 26 | 2,363 | 130 g | 272 g | 87 g | 10 g | - | - | B | Back - Biceps - Shoulders | FALL 26 | 22 | 8,310 lb | 4,266 | 3,012 | 7h 47m | 98m | 92m | 104 | 62 | 23h 31m |
| Tue, Aug 25 | 2,461 | 140 g | 268 g | 95 g | 22.8 g | - | - | - | - | - | 3,252 | 2,391 | 6h 45m | 98m | 79m | 90 | 63 | 24h 00m |
| Mon, Aug 24 | 2,353 | 153 g | 297 g | 58 g | 23.4 g | - | - | A | Chest - Shoulders - Triceps | FALL 26 | 14 | 8,352 lb | 2,382 | 2,636 | 6h 48m | 74m | 70m | 84 | 64 | 19h 29m |
| Sun, Aug 23 | 2,167 | 113 g | 153 g | 117 g | 11 g | - | - | - | - | - | 4,812 | 2,634 | 5h 54m | 100m | 59m | 49 | 65 | 20h 27m |
| Sat, Aug 22 | 2,312 | 103 g | 232 g | 79 g | 12.6 g | - | - | Afternoon workout 💪 | 4 | - | 6,041 | 2,848 | 7h 08m | 69m | 75m | 55 | 65 | 23h 43m |
| Fri, Aug 21 | 2,348 | 106 g | 158 g | 113 g | 13.6 g | - | - | D | Upper | FALL 26 | 10 | 3,400 lb | 5,845 | 3,015 | 7h 00m | 96m | 101m | 48 | 62 | 23h 00m |
| Thu, Aug 20 | 2,746 | 144 g | 242 g | 56 g | 16.4 g | - | - | B | 13 | 12,930 lb | 6,854 | 3,374 | 5h 23m | 75m | 48m | 107 | 61 | 21h 51m |
| Wed, Aug 19 | 1,732 | 141 g | 205 g | 39 g | 16.3 g | - | - | - | - | - | 3,041 | 2,517 | 7h 27m | 104m | 78m | 101 | 61 | 24h 00m |