Last sync Sep 16, 2026, data through Sep 15
Overview
Averages for the 14 days ending Sep 14, 2026. Food averages only use fully logged days, and activity averages only use days the Air was worn 16h or more.
Calories eaten
2,336kcal/day
-41 kcal vs previous
14 of 14 days fully logged, target 2,503 kcal
Protein
125g/day
±0 g vs previous
1.5 g per kg bodyweight, target 159 g
Calories burned
2,881kcal/day
±0 kcal vs previous
10 full days worn
Weight
86.1kg
+2.1 kg since Aug 28
2 weigh-ins, last Sep 13
Workouts
10sessions
+3 vs previous
104 working sets, 117,955 lb
Sleep
7h 31m
+14 min vs previous
11 nights tracked
HRV
94ms
+5 ms vs previous
Resting HR 61.9 bpm (-0.4)
Steps
5,533/day
+186 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-167 kcal
2,336/ 2,503 kcal
4 of 14 days on target (within 10%)
Protein-33 g
125/ 159 g
4 of 14 days on target (at least 90%)
Carbs-41 g
267/ 307 g
2 of 14 days on target (within 10%)
Fat+17 g
84/ 67 g
4 of 14 days on target (at most 110%)
Water
4.2 L/day
0 of 2 logged days
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
14 fully logged days
Eaten2,392 kcal10 days also worn
Burned2,881 kcalsame days
Balance-489 kcaldeficit
Fiber13.6 g
Sugar39 g
Sodium1,678 mg
Water2,323 ml2 days logged
First / last meal08:58 / 20:25avg
Protein125 g · 22%
Carbs267 g · 46%
Fat84 g · 33%
Protein
avg 125 g, target 159 g
Carbs
avg 267 g, target 307 g
Fat
avg 84 g, target 67 g
What you ate
45 different foods
| Food | Times | Days | kcal | Protein |
|---|---|---|---|---|
| Egg | 16 | 12 | 3,055 | 260 g |
| Lean Ground BeefKirkland Signature | 11 | 10 | 2,853 | 301 g |
| Banana Oats Muffin | 10 | 7 | 2,772 | 51 g |
| Instant White RiceGreat Value | 7 | 7 | 1,900 | 38 g |
| 100% Wheat BreadDempster's | 11 | 11 | 1,710 | 57 g |
| Granola Bar | 7 | 6 | 1,676 | 42 g |
| LasagnaGreat Value | 2 | 2 | 1,482 | 59 g |
| Banana | 15 | 10 | 1,418 | 17 g |
| Chicken ThighsWalmart Inc | 10 | 7 | 1,240 | 195 g |
| Quick OatsGreat Value | 6 | 6 | 1,088 | 36 g |
| Bistro Express Jasmine RiceUncle Ben's | 5 | 4 | 1,024 | 22 g |
| Chicken Shawarma Wrap (Regular)Osmows | 1 | 1 | 848 | 40 g |
| Chicken Breast GrillsM&M Meat Shops | 4 | 4 | 838 | 74 g |
| 72% Cocoa Swiss Dark ChocolateOur Finest | 8 | 7 | 813 | 10 g |
| 6" Chicken TeriyakiSubway | 2 | 2 | 760 | 52 g |
| SpaghettiPrimo | 2 | 2 | 729 | 26 g |
| Neapolitan Pizza DoughHoly napoli | 1 | 1 | 680 | 20 g |
| Pork ChopsMaple Leaf | 2 | 2 | 593 | 93 g |
| Crispy Garlic NaanTandoori | 2 | 2 | 520 | 16 g |
| All Dressed (28g)Ruffles | 1 | 1 | 482 | 6 g |
| Pepperoni PizzaMikes | 1 | 1 | 480 | 20 g |
| Rice StickErawan | 1 | 1 | 454 | 9 g |
| Garli Aioli Sauce Style MayonnaiseHellmann's | 4 | 4 | 452 | 0 g |
| Corona ExtraCorona | 2 | 2 | 444 | 0 g |
| Rice Noodles | 1 | 1 | 430 | 8 g |
| White Macadamia CookieSubway | 1 | 1 | 430 | 5 g |
| Vanilla Greek YogurtOur Finest | 3 | 3 | 428 | 43 g |
| IsoNatural, Whey Protein Isolate, VanillaAllmax Nutrition | 3 | 3 | 360 | 81 g |
| Mozzarella CheeseGreat Value | 2 | 2 | 343 | 30 g |
| Low Sodium RoundsTostitos | 2 | 2 | 325 | 4 g |
| Mozzarella Cheese (Whole Milk) | 1 | 1 | 300 | 22 g |
| 2% Greek YogurtLiberte | 2 | 1 | 269 | 13 g |
| Rainbow Trout Fillets | 1 | 1 | 225 | 35 g |
| Plain Greek YogurtLiberte | 3 | 3 | 217 | 39 g |
| Brownie CookiesMerba | 1 | 1 | 204 | 2 g |
| Tortillas OriginalDempster's | 1 | 1 | 180 | 6 g |
| Jelly Beans | 1 | 1 | 150 | 0 g |
| Sweet PotatoesWaitrose | 1 | 1 | 144 | 2 g |
| Reserve Cappuccino - Semi-Skimmed Milk (Grande)Starbucks | 1 | 1 | 136 | 10 g |
| Vanilla Cone (Small)Dairy Queen | 1 | 1 | 115 | 4 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 |
| CreatineJacked Factory | 3 | 3 | 0 | 0 g |
Changes vs previous period
logged 2+ times
Started eating
- Granola Bar7x
- Garli Aioli Sauce Style MayonnaiseHellmann's4x
- CreatineJacked Factory3x
- IsoNatural, Whey Protein Isolate, VanillaAllmax Nutrition3x
- Plain Greek YogurtLiberte3x
- 6" Chicken TeriyakiSubway2x
- LasagnaGreat Value2x
- Low Sodium RoundsTostitos2x
- SpaghettiPrimo2x
Stopped eating
- All DressedPringles3x
- Tortilla Wraps3x
- 100% Whole Grain, 12 Grain BreadDempsters2x
- Brown Bread2x
- Hamburger BunsWonder2x
- Marble Cheddar CheeseGreat Value2x
Body
Weigh-ins over the last 90 days. Weigh in more often for a usable trend.
Weight
last 86.1 kg on Sep 13
Weigh-ins
last 12 months
- Sep 13, 202686.05 kg+1.70
- 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
10 sessions, 104 working sets (+12 vs previous), 117,955 lb (+66,702)
| Day | Workout | Time | Exercises | Sets | Volume | Avg HR | Max HR |
|---|---|---|---|---|---|---|---|
| Mon, Sep 14 | E | Lower | FALL 2026 | 57 min | 6 | 11 | 24,200 lb | 105 bpm | 144 bpm |
| Sat, Sep 12 | Quickie | 52 min | 3 | 7 | 8,370 lb | 106 bpm | 145 bpm |
| Thu, Sep 10 | B | Back - Biceps - Shoulders | FALL 26 | 59 min | 7 | 13 | 7,945 lb | 98 bpm | 132 bpm |
| 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 |
Working sets per muscle
This periodprevious 14 days
quadriceps
18 / 7
shoulders
13 / 20
lats
10 / 10
biceps
10 / 10
abdominals
10 / 2
chest
9 / 13
calves
7 / 0
upper back
4 / 4
hamstrings
4 / 0
abductors
4 / 0
triceps
2 / 4
glutes
2 / 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.
Preacher Curl (Barbell)
70lb e1RM+14 lb
Last 55 lb x 8 on Sep 10. Best 55 lb x 8.
Chest Fly (Machine)
177lb e1RM+21 lb
Last 140 lb x 8 on Sep 9. Best 150 lb x 12.
Cable Crunch
231lb e1RM+98 lb
Last 165 lb x 12 on Sep 14. Best 165 lb x 12.
Leg Extension (Machine)
266lb e1RM±0 lb
Last 190 lb x 12 on Sep 6. Best 190 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.
Shoulder Press (Dumbbell)
60lb e1RM-10 lb
Last 50 lb x 6 on Aug 31. Best 55 lb x 10.
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 31m, 11 nights
Sleep window
bedtime to wake time
HRV
avg 94 ms
Resting heart rate
avg 62 bpm
Deep sleep
avg 80 min
REM sleep
avg 88 min
Breathing rate
avg 13.3 br/min
Skin temperature vs baseline
avg 0.44 °C
Activity
Faded columns are days the Air was worn less than 16 hours.
Steps
avg 5,533
Active Zone Minutes
avg 14
Sedentary time
avg 8h 15m
Weekday patterns
Last 8 weeks (Jul 21 to Sep 14). 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 | 13.7 | 13,784 lb | 2,304 | 4,689 | 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 55m | 113 ms | 60.2 bpm |
| Thu | 3 | 9.3 | 10,438 lb | 2,300 | 5,230 | 7h 16m | 94 ms | 60.4 bpm |
| Fri | 2 | 13.5 | 3,370 lb | 2,364 | 5,667 | 8h 01m | 91 ms | 60.8 bpm |
| Sat | 3 | 7.7 | 6,205 lb | 2,710 | 7,353 | 7h 53m | 68 ms | 62 bpm |
| Sun | 2 | 14 | 17,610 lb | 2,236 | 6,064 | 7h 27m | 93 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.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
Food logged 14/14
Food complete 14/14
Air worn 16h+ 10/14
Sleep tracked 11/14
Weigh-in 2/14
Workout 10/14
Water logged 2/14
Food logged on 14 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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Mon, Sep 14 | 2,363 | 148 g | 278 g | 74 g | 15.5 g | 3,546 ml | - | E | Lower | FALL 2026 | 11 | 24,200 lb | 4,174 | 2,749 | 7h 52m | 61m | 106m | 80 | 62 | 23h 42m |
| Sun, Sep 13 | 2,551 | 152 g | 326 g | 75 g | 18.1 g | 1,100 ml | 86.05 kg | - | - | - | 7,502 | 2,901 | 7h 31m | 58m | 102m | 150 | 60 | 22h 53m |
| Sat, Sep 12 | 2,196 | 94 g | 255 g | 82 g | 16.3 g | - | - | Quickie | 7 | 8,370 lb | 6,735 | 3,200 | 7h 31m | 88m | 76m | 84 | 60 | 23h 41m |
| Fri, Sep 11 | 2,372 | 114 g | 210 g | 117 g | 8 g | - | - | - | - | - | 3,216 | 2,597 | 7h 22m | 78m | 96m | 96 | 61 | 24h 00m |
| Thu, Sep 10 | 1,879 | 141 g | 198 g | 59 g | 14.2 g | - | - | B | Back - Biceps - Shoulders | FALL 26 | 13 | 7,945 lb | 4,297 | 2,905 | 6h 50m | 91m | 99m | 110 | 62 | 23h 25m |
| 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 |