Last sync Sep 16, 2026, data through Sep 15
Overview
Averages for the 30 days ending Aug 18, 2026. Food averages only use fully logged days, and activity averages only use days the Air was worn 16h or more.
Calories eaten
2,391kcal/day
2 of 30 days fully logged, target 2,503 kcal
Protein
119g/day
1.4 g per kg bodyweight, target 159 g
Calories burned
2,954kcal/day
7 full days worn
Weight
83.6kg
-1.2 kg since Feb 17
2 weigh-ins, last Aug 16
Workouts
8sessions
+7 vs previous
136 working sets, 80,378 lb
Sleep
7h 48m
7 nights tracked
HRV
102ms
Resting HR 56.9 bpm (-)
Steps
5,226/day
8 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; 5 of the 30 days in this range fall under a plan.
Calories-112 kcal
2,391/ 2,503 kcal
2 of 2 days on target (within 10%)
Protein-40 g
119/ 159 g
0 of 2 days on target (at least 90%)
Carbs+12 g
319/ 307 g
1 of 2 days on target (within 10%)
Fat+5 g
73/ 67 g
1 of 2 days on target (at most 110%)
Water
4.2 L/day
0 of 3 logged days
Cardio
30 min/day
1 of 5 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
2 fully logged days
Eaten2,391 kcal2 days also worn
Burned2,806 kcalsame days
Balance-415 kcaldeficit
Fiber14.6 g
Sugar43 g
Sodium1,619 mg
Water2,920 ml3 days logged
First / last meal08:59 / 17:24avg
Protein119 g · 20%
Carbs319 g · 53%
Fat73 g · 27%
Protein
avg 119 g, target 159 g
Carbs
avg 319 g, target 307 g
Fat
avg 73 g, target 67 g
What you ate
24 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 |
| Lean Ground BeefWalmart | 3 | 2 | 669 | 64 g |
| Egg | 3 | 3 | 520 | 44 g |
| Garlic & Herb SauceHellmann's | 1 | 1 | 425 | 2 g |
| 100% Wheat BreadDempster's | 1 | 1 | 360 | 12 g |
| Chicken Breast GrillsM&M Meat Shops | 2 | 2 | 340 | 30 g |
| SpaghettiPrimo | 1 | 1 | 292 | 10 g |
| Instant White RiceGreat Value | 1 | 1 | 267 | 5 g |
| 2% Greek YogurtLiberte | 1 | 1 | 262 | 13 g |
| Crispy Garlic NaanTandoori | 1 | 1 | 260 | 8 g |
| Gold Standard 100% Whey ChocolateOptimum Nutrition | 2 | 2 | 244 | 48 g |
| Natural Peanut Butter, Smooth | 1 | 1 | 216 | 10 g |
| Apple | 2 | 2 | 174 | 1 g |
| Boneless Chicken BreastM&M Meat Shops | 1 | 1 | 165 | 33 g |
| Original PopcornOrville Redenbacher's | 1 | 1 | 115 | 3 g |
| BreadCountry Harvest | 1 | 1 | 110 | 5 g |
| 2% MilkSealtest | 1 | 1 | 104 | 7 g |
| Frozen StrawberriesGreat Value | 1 | 1 | 75 | 2 g |
| Quick OatsGreat Value | 1 | 1 | 75 | 3 g |
| Mozzarella CheeseGreat Value | 1 | 1 | 74 | 7 g |
| Sliced StrawberriesIrresistibles | 1 | 1 | 48 | 1 g |
| Pizza SaucePrimo | 1 | 1 | 15 | 1 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
8 sessions, 136 working sets (+126 vs previous), 80,378 lb (+80,378)
| Day | Workout | Time | Exercises | Sets | Volume | Avg HR | Max HR |
|---|---|---|---|---|---|---|---|
| Tue, Aug 18 | B | Back - Biceps - Shoulders | FALL 26 | 71 min | 7 | 13 | 9,460 lb | 112 bpm | 156 bpm |
| 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 | - | - |
| Wed, Jul 29 | SPR26 | Upper (Push Focus) | 84 min | 8 | 23 | 14,238 lb | - | - |
| Mon, Jul 20 | SPR26 | Upper (Push Focus) | 56 min | 5 | 16 | 9,240 lb | - | - |
Working sets per muscle
This periodprevious 30 days
shoulders
37 / 0
biceps
27 / 0
triceps
18 / 3
chest
18 / 0
quadriceps
9 / 0
lats
7 / 4
forearms
7 / 0
upper back
6 / 3
abdominals
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.
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.
Bicep Curl (Cable)
101lb e1RM+25 lb
Last 80 lb x 8 on Jun 15. Best 80 lb x 10.
Bench Press (Barbell)
192lb e1RM+38 lb
Last 165 lb x 5 on Jul 29. Best 170 lb x 7.
Bicep Curl (Barbell)
70lb e1RM+4 lb
Last 50 lb x 12 on Aug 16. Best 50 lb x 12.
Leg Press (Machine)
431lb e1RM+11 lb
Last 340 lb x 8 on Aug 4. Best 340 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 48m, 7 nights
Sleep window
bedtime to wake time
HRV
avg 102 ms
Resting heart rate
avg 57 bpm
Deep sleep
avg 89 min
REM sleep
avg 102 min
Breathing rate
avg 13.6 br/min
Skin temperature vs baseline
avg -0.15 °C
Activity
Faded columns are days the Air was worn less than 16 hours.
Steps
avg 5,226
Active Zone Minutes
avg 8
Sedentary time
avg 8h 57m
Weekday patterns
Last 8 weeks (Jun 24 to Aug 18). 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 | 7h 39m | 95 ms | 60 bpm |
| Tue | 2 | 11.5 | 13,498 lb | 2,332 | 4,603 | 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.
20
21
22
23
24
25
26
27
28
29
30
31
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
Food logged 4/30
Food complete 2/30
Air worn 16h+ 7/30
Sleep tracked 7/30
Weigh-in 2/30
Workout 8/30
Water logged 3/30
Food logged on 4 of 30 days, sleep tracked on 7, Air worn a full day on 7.
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, Aug 18 | 2,332 | 137 g | 294 g | 69 g | 23.2 g | 1,828 ml | - | B | Back - Biceps - Shoulders | FALL 26 | 13 | 9,460 lb | 4,603 | 3,069 | 7h 39m | 80m | 99m | 95 | 60 | 23h 50m |
| 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 |
| Mon, Aug 3 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 0h 00m |
| Sun, Aug 2 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 0h 00m |
| Sat, Aug 1 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 0h 00m |
| Fri, Jul 31 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 0h 00m |
| Thu, Jul 30 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 0h 00m |
| Wed, Jul 29 | - | - | - | - | - | - | - | SPR26 | Upper (Push Focus) | 23 | 14,238 lb | - | - | - | - | - | - | - | 0h 00m |
| Tue, Jul 28 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 0h 00m |
| Mon, Jul 27 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 0h 00m |
| Sun, Jul 26 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 0h 00m |
| Sat, Jul 25 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 0h 00m |
| Fri, Jul 24 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 0h 00m |
| Thu, Jul 23 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 0h 00m |
| Wed, Jul 22 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 0h 00m |
| Tue, Jul 21 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 0h 00m |
| Mon, Jul 20 | - | - | - | - | - | - | - | SPR26 | Upper (Push Focus) | 16 | 9,240 lb | - | - | - | - | - | - | - | 0h 00m |