Last sync Sep 16, 2026, data through Sep 15
Overview
Averages for the 14 days ending Sep 9, 2026. Food averages only use fully logged days, and activity averages only use days the Air was worn 16h or more.
Calories eaten
2,416kcal/day
+90 kcal vs previous
13 of 14 days fully logged, target 2,503 kcal
Protein
121g/day
-6 g vs previous
1.4 g per kg bodyweight, target 159 g
Calories burned
2,930kcal/day
+62 kcal vs previous
10 full days worn
Weight
84.4kg
+0.8 kg since Aug 16
2 weigh-ins, last Sep 1
Workouts
8sessions
+1 vs previous
89 working sets, 86,240 lb
Sleep
7h 47m
+31 min vs previous
11 nights tracked
HRV
93ms
+4 ms vs previous
Resting HR 62.3 bpm (+1.8)
Steps
6,318/day
+1,295 vs previous
11 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-87 kcal
2,416/ 2,503 kcal
1 of 13 days on target (within 10%)
Protein-38 g
121/ 159 g
3 of 13 days on target (at least 90%)
Carbs-38 g
269/ 307 g
1 of 13 days on target (within 10%)
Fat+26 g
94/ 67 g
2 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
Eaten2,515 kcal9 days also worn
Burned2,912 kcalsame days
Balance-397 kcaldeficit
Fiber13.2 g
Sugar43 g
Sodium1,818 mg
Water-0 days logged
First / last meal11:55 / 20:40avg
Protein121 g · 20%
Carbs269 g · 45%
Fat94 g · 35%
Protein
avg 121 g, target 159 g
Carbs
avg 269 g, target 307 g
Fat
avg 94 g, target 67 g
What you ate
51 different foods
| Food | Times | Days | kcal | Protein |
|---|---|---|---|---|
| Egg | 17 | 13 | 3,185 | 271 g |
| Lean Ground BeefWalmart | 11 | 10 | 2,785 | 294 g |
| Instant White RiceGreat Value | 9 | 8 | 2,567 | 51 g |
| Banana Oats Muffin | 7 | 6 | 2,016 | 37 g |
| 100% Wheat BreadDempster's | 12 | 12 | 1,620 | 54 g |
| LasagnaGreat Value | 2 | 2 | 1,482 | 59 g |
| Granola Bar | 6 | 5 | 1,410 | 35 g |
| Banana | 14 | 10 | 1,379 | 17 g |
| Chicken ThighsWalmart Inc | 9 | 6 | 1,203 | 189 g |
| Bistro Express Jasmine RiceUncle Ben's | 4 | 3 | 1,050 | 23 g |
| 72% Cocoa Swiss Dark ChocolateOur Finest | 9 | 8 | 1,000 | 12 g |
| Crispy Garlic NaanTandoori | 3 | 3 | 780 | 24 g |
| BLT Chicken BurgerA&W Restaurant | 1 | 1 | 700 | 27 g |
| Neapolitan Pizza DoughHoly napoli | 1 | 1 | 680 | 20 g |
| Quick OatsGreat Value | 4 | 4 | 675 | 23 g |
| Smoky Barbecue Back RibsM&M Meat Shops | 1 | 1 | 636 | 53 g |
| Corona ExtraCorona | 3 | 2 | 592 | 0 g |
| Chicken Breast GrillsM&M Meat Shops | 2 | 2 | 510 | 45 g |
| Mozzarella CheeseGreat Value | 3 | 3 | 486 | 43 g |
| Pepperoni PizzaMikes | 1 | 1 | 480 | 20 g |
| Rice Noodles | 1 | 1 | 430 | 8 g |
| White Macadamia CookieSubway | 1 | 1 | 430 | 5 g |
| 6" Chicken TeriyakiSubway | 1 | 1 | 380 | 26 g |
| All DressedPringles | 3 | 3 | 364 | 3 g |
| Pork ChopsMaple Leaf | 1 | 1 | 327 | 51 g |
| Mozzarella Cheese (Whole Milk) | 1 | 1 | 300 | 22 g |
| Chocolate Cake, with Chocolate IcingWalmart Inc | 1 | 1 | 280 | 2 g |
| Superfries Straight CutMcCain | 1 | 1 | 275 | 2 g |
| 2% Greek YogurtLiberte | 2 | 1 | 269 | 13 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 |
| Garli Aioli Sauce Style MayonnaiseHellmann's | 2 | 2 | 242 | 0 g |
| Vanilla Greek YogurtOur Finest | 2 | 2 | 216 | 22 g |
| Brownie CookiesMerba | 1 | 1 | 204 | 2 g |
| FriesA&W Restaurant | 1 | 1 | 204 | 3 g |
| Low Sodium RoundsTostitos | 1 | 1 | 175 | 2 g |
| BrowniesOriginal Two-Bite | 1 | 1 | 170 | 1 g |
| Jelly Beans | 1 | 1 | 150 | 0 g |
| Sweet PotatoesWaitrose | 1 | 1 | 144 | 2 g |
| Plain Greek YogurtLiberte | 2 | 2 | 137 | 25 g |
| Hamburger BunsWonder | 1 | 1 | 130 | 4 g |
| Vanilla Cone (Small)Dairy Queen | 1 | 1 | 115 | 4 g |
| Marble Cheddar CheeseGreat Value | 1 | 1 | 105 | 5 g |
| Batata PalhaYoki | 1 | 1 | 84 | 1 g |
| Real MayonnaiseHellmann's | 1 | 1 | 75 | 0 g |
| Brigadeiro | 1 | 1 | 68 | 1 g |
| Parmesan CheeseGreat Value | 1 | 1 | 61 | 3 g |
| Avocado | 1 | 1 | 30 | 0 g |
| Brocoli | 1 | 1 | 20 | 2 g |
| Pizza SaucePrimo | 2 | 2 | 20 | 1 g |
Changes vs previous period
logged 2+ times
Started eating
- Bistro Express Jasmine RiceUncle Ben's4x
- All DressedPringles3x
- Garli Aioli Sauce Style MayonnaiseHellmann's2x
- LasagnaGreat Value2x
- Plain Greek YogurtLiberte2x
Stopped eating
- Long Grain White RiceSunRice3x
- Tortilla Wraps3x
- 100% Whole Grain, 12 Grain BreadDempsters2x
- Apple2x
- Brown Bread2x
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
8 sessions, 89 working sets (-1 vs previous), 86,240 lb (+36,347)
| Day | Workout | Time | Exercises | Sets | Volume | Avg HR | Max HR |
|---|---|---|---|---|---|---|---|
| Wed, Sep 9 | A | Chest - Shoulders - Triceps | FALL 26 | 71 min | 8 | 16 | 13,380 lb | - | - |
| Tue, Sep 8 | Morning workout ☀️ | 25 min | 1 | 1 | - | - | - |
| Sun, Sep 6 | E | Lower | FALL 2026 | 68 min | 7 | 14 | 27,780 lb | 114 bpm | 149 bpm |
| Sat, Sep 5 | D | Upper | FALL 26 | 48 min | 6 | 12 | 4,040 lb | 109 bpm | 134 bpm |
| Thu, Sep 3 | Rest | Cardio | 38 min | 2 | 2 | - | 131 bpm | 157 bpm |
| Wed, Sep 2 | C | Lower | FALL 2026 | 72 min | 6 | 15 | 24,190 lb | 109 bpm | 137 bpm |
| 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 |
Working sets per muscle
This periodprevious 14 days
shoulders
17 / 14
chest
14 / 8
quadriceps
12 / 7
abdominals
8 / 0
biceps
6 / 17
lats
6 / 13
calves
5 / 0
triceps
4 / 2
upper back
2 / 4
glutes
2 / 3
hamstrings
2 / 0
abductors
2 / 0
forearms
0 / 3
adductors
0 / 3
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)
33lb e1RM±0 lb
Last 25 lb x 10 on Sep 5. Best 26 lb x 12.
Leg Extension (Machine)
266lb e1RM±0 lb
Last 190 lb x 12 on Sep 6. Best 190 lb x 12.
Chest Fly (Machine)
177lb e1RM+21 lb
Last 140 lb x 8 on Sep 9. Best 150 lb x 12.
Bench Press (Barbell)
216lb e1RM+25 lb
Last 180 lb x 6 on Sep 9. Best 180 lb x 6.
Preacher Curl (Barbell)
70lb e1RM+14 lb
Last 55 lb x 8 on Sep 1. Best 55 lb x 8.
Overhead Triceps Extension (Cable)
154lb e1RM+21 lb
Last 110 lb x 12 on Aug 12. Best 115 lb x 12.
Squat (Smith Machine)
132lb e1RM+9 lb
Last 110 lb x 6 on Sep 2. Best 130 lb x 8.
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 47m, 11 nights
Sleep window
bedtime to wake time
HRV
avg 93 ms
Resting heart rate
avg 62 bpm
Deep sleep
avg 86 min
REM sleep
avg 85 min
Breathing rate
avg 13.6 br/min
Skin temperature vs baseline
avg 0.36 °C
Activity
Faded columns are days the Air was worn less than 16 hours.
Steps
avg 6,318
Active Zone Minutes
avg 11
Sedentary time
avg 7h 35m
Weekday patterns
Last 8 weeks (Jul 16 to Sep 9). 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 | 2,290 | 4,860 | 7h 13m | 98 ms | 61.7 bpm |
| Tue | 4 | 9.3 | 11,682 lb | 2,495 | 4,389 | 7h 23m | 101 ms | 60.6 bpm |
| Wed | 6 | 19.8 | 13,207 lb | 2,084 | 3,688 | 6h 57m | 114 ms | 59.8 bpm |
| Thu | 2 | 7.5 | 12,930 lb | 2,440 | 5,463 | 7h 15m | 93 ms | 60.3 bpm |
| Fri | 2 | 13.5 | 3,370 lb | 2,361 | 6,280 | 8h 09m | 93 ms | 61 bpm |
| Sat | 2 | 8 | 4,040 lb | 2,881 | 7,507 | 7h 59m | 47 ms | 62.5 bpm |
| Sun | 2 | 14 | 17,610 lb | 2,078 | 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.
27
28
29
30
31
1
2
3
4
5
6
7
8
9
Food logged 13/14
Food complete 13/14
Air worn 16h+ 10/14
Sleep tracked 11/14
Weigh-in 2/14
Workout 8/14
Water logged 0/14
Food logged on 13 of 14 days, sleep tracked on 11, Air worn a full day on 10.
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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Wed, Sep 9 | 2,218 | 132 g | 224 g | 87 g | 9.1 g | - | - | A | Chest - Shoulders - Triceps | FALL 26 | 16 | 13,380 lb | 2,562 | 2,218 | - | - | - | - | 64 | 8h 30m |
| Tue, Sep 8 | 2,124 | 149 g | 194 g | 79 g | 12.1 g | - | - | Morning workout ☀️ | 1 | - | 372 | 1,857 | - | - | - | - | - | 0h 00m |
| Mon, Sep 7 | 2,449 | 142 g | 247 g | 100 g | 16 g | - | - | - | - | - | 1,773 | 1,857 | - | - | - | - | - | 0h 00m |
| Sun, Sep 6 | 1,989 | 99 g | 275 g | 58 g | 11.8 g | - | - | E | Lower | FALL 2026 | 14 | 27,780 lb | 3,322 | 2,358 | 7h 08m | 80m | 61m | 51 | 64 | 11h 53m |
| Sat, Sep 5 | 3,025 | 124 g | 361 g | 104 g | 13.4 g | - | - | D | Upper | FALL 26 | 12 | 4,040 lb | 5,109 | 3,010 | 8h 02m | 71m | 108m | 95 | 62 | 23h 04m |
| Fri, Sep 4 | 1,691 | 79 g | 219 g | 56 g | 8.5 g | - | - | - | - | - | 9,985 | 3,039 | 8h 49m | 96m | 87m | 62 | 63 | 18h 08m |
| Thu, Sep 3 | 2,756 | 101 g | 381 g | 97 g | 15.8 g | - | - | Rest | Cardio | 2 | - | 4,309 | 2,711 | 7h 15m | 74m | 82m | 111 | 61 | 20h 12m |
| Wed, Sep 2 | 2,022 | 121 g | 185 g | 90 g | 12.4 g | - | - | C | Lower | FALL 2026 | 15 | 24,190 lb | 4,694 | 2,796 | 7h 03m | 94m | 58m | 89 | 62 | 18h 20m |
| 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 |