Last sync Sep 16, 2026, data through Sep 15
Overview
Averages for the 7 days ending Aug 26, 2026. Food averages only use fully logged days, and activity averages only use days the Air was worn 16h or more.
Calories eaten
2,393kcal/day
+222 kcal vs previous
7 of 7 days fully logged, target 2,503 kcal
Protein
127g/day
+1 g vs previous
1.5 g per kg bodyweight, target 159 g
Calories burned
2,844kcal/day
-48 kcal vs previous
7 full days worn
Weight
83.6kg
0 weigh-ins, last Aug 16
Workouts
5sessions
+3 vs previous
63 working sets, 32,993 lb
Sleep
6h 41m
-69 min vs previous
7 nights tracked
HRV
77ms
-24 ms vs previous
Resting HR 63.1 bpm (+5.3)
Steps
4,779/day
-489 vs previous
21 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-110 kcal
2,393/ 2,503 kcal
6 of 7 days on target (within 10%)
Protein-32 g
127/ 159 g
2 of 7 days on target (at least 90%)
Carbs-76 g
232/ 307 g
1 of 7 days on target (within 10%)
Fat+19 g
86/ 67 g
2 of 7 days on target (at most 110%)
Water
4.2 L/day
not logged
Cardio
30 min/day
1 of 7 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
7 fully logged days
Eaten2,393 kcal7 days also worn
Burned2,844 kcalsame days
Balance-451 kcaldeficit
Fiber15.7 g
Sugar38 g
Sodium2,246 mg
Water-0 days logged
First / last meal09:35 / 21:07avg
Protein127 g · 23%
Carbs232 g · 42%
Fat86 g · 35%
Protein
avg 127 g, target 159 g
Carbs
avg 232 g, target 307 g
Fat
avg 86 g, target 67 g
What you ate
47 different foods
| Food | Times | Days | kcal | Protein |
|---|---|---|---|---|
| Egg | 8 | 7 | 1,625 | 138 g |
| Corona ExtraCorona | 3 | 2 | 1,184 | 0 g |
| Lean Ground BeefWalmart | 3 | 2 | 954 | 101 g |
| Ground Beef PattiesKirkland Signature | 1 | 1 | 880 | 48 g |
| Banana Oats Muffin | 2 | 1 | 756 | 14 g |
| Tortilla Wraps | 3 | 3 | 736 | 20 g |
| Pork ChopsMaple Leaf | 2 | 2 | 655 | 103 g |
| Instant White RiceGreat Value | 2 | 2 | 633 | 13 g |
| Chicken ThighsWalmart Inc | 2 | 2 | 606 | 95 g |
| Brown Bread | 2 | 2 | 592 | 23 g |
| Spare Ribs RoastedCrunchips | 1 | 1 | 550 | 5 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 |
| Banana | 5 | 4 | 473 | 6 g |
| Pasta, SpaghettiPrimo | 1 | 1 | 357 | 13 g |
| Long Grain White RiceSunRice | 1 | 1 | 356 | 8 g |
| Ravioli | 1 | 1 | 344 | 11 g |
| Teriyaki Meatballs, Pork & BeefShirakiku | 1 | 1 | 300 | 22 g |
| White Wine, GlassLonghorn Steakhouse | 1 | 1 | 300 | 0 g |
| Quick OatsGreat Value | 2 | 2 | 293 | 10 g |
| 72% Cocoa Swiss Dark ChocolateOur Finest | 4 | 3 | 281 | 3 g |
| Wine, Port 3oz GlassSeasons 52 | 1 | 1 | 280 | 0 g |
| Basmati Rice | 1 | 1 | 274 | 6 g |
| Crispy Garlic NaanTandoori | 1 | 1 | 260 | 8 g |
| FocacciaBüsch | 1 | 1 | 239 | 7 g |
| Marble Cheddar CheeseGreat Value | 1 | 1 | 232 | 12 g |
| Chicken Drumstick | 1 | 1 | 210 | 26 g |
| Chocolate Chip CookieKirkland Signature | 1 | 1 | 210 | 3 g |
| Ready Rice Pouch OriginalUncle bens | 1 | 1 | 192 | 4 g |
| Hamburger BunsWonder | 1 | 1 | 190 | 7 g |
| 85% Swiss Dark ChocolateOur Finest | 1 | 1 | 188 | 3 g |
| Sushi Tempura | 1 | 1 | 175 | 6 g |
| Vanilla Greek YogurtOur Finest | 1 | 1 | 153 | 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 |
| 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 |
| Mozzarella CheeseGreat Value | 1 | 1 | 86 | 8 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
- 72% Cocoa Swiss Dark ChocolateOur Finest4x
- Corona ExtraCorona3x
- Tortilla Wraps3x
- 100% Whole Grain, 12 Grain BreadDempsters2x
- Banana Oats Muffin2x
- Brown Bread2x
- Chicken ThighsWalmart Inc2x
Stopped eating
- 100% Wheat BreadDempster's2x
- Apple2x
- Chicken Breast GrillsM&M Meat Shops2x
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, 63 working sets (+36 vs previous), 32,993 lb (+16,093)
| Day | Workout | Time | Exercises | Sets | Volume | Avg HR | Max HR |
|---|---|---|---|---|---|---|---|
| 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 7 days
shoulders
12 / 2
chest
8 / 0
quadriceps
7 / 0
biceps
6 / 11
lats
6 / 7
adductors
3 / 0
glutes
3 / 0
upper back
2 / 2
triceps
2 / 0
forearms
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)
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+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.
Bench Press (Barbell)
198lb e1RM+7 lb
Last 165 lb x 6 on Aug 24. Best 170 lb x 7.
Bicep Curl (Dumbbell)
28lb e1RM-4 lb
Last 20 lb x 12 on Aug 21. Best 30 lb x 12.
Chest Fly (Machine)
185lb e1RM+29 lb
Last 150 lb x 7 on Aug 24. Best 150 lb x 12.
Shoulder Press (Dumbbell)
66lb e1RM-4 lb
Last 55 lb x 6 on Aug 24. 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 6h 41m, 7 nights
Sleep window
bedtime to wake time
HRV
avg 77 ms
Resting heart rate
avg 63 bpm
Deep sleep
avg 87 min
REM sleep
avg 75 min
Breathing rate
avg 14.0 br/min
Skin temperature vs baseline
avg 0.04 °C
Activity
Faded columns are days the Air was worn less than 16 hours.
Steps
avg 4,779
Active Zone Minutes
avg 21
Sedentary time
avg 9h 20m
Weekday patterns
Last 8 weeks (Jul 2 to Aug 26). 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 | 2 | 15 | 8,796 lb | 2,401 | 3,114 | 7h 12m | 92 ms | 61.5 bpm |
| Tue | 2 | 11.5 | 13,498 lb | 2,397 | 3,928 | 7h 29m | 106 ms | 59 bpm |
| Wed | 4 | 22 | 10,418 lb | 2,048 | 3,352 | 6h 47m | 115 ms | 58.5 bpm |
| Thu | 1 | 13 | 12,930 lb | 2,746 | 5,943 | 6h 57m | 98 ms | 58.5 bpm |
| Fri | 2 | 13.5 | 3,370 lb | 2,348 | 5,153 | 7h 24m | 72 ms | 60.5 bpm |
| Sat | 1 | 4 | - | 2,312 | 8,657 | 7h 14m | 47 ms | 61.5 bpm |
| Sun | 2 | 12 | 7,440 lb | 2,167 | 4,716 | 7h 37m | 95 ms | 61.5 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
Food logged 7/7
Food complete 7/7
Air worn 16h+ 7/7
Sleep tracked 7/7
Weigh-in 0/7
Workout 5/7
Water logged 0/7
Food logged on 7 of 7 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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 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 |