Last sync Sep 16, 2026, data through Sep 15
Overview
Averages for the 7 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
2,584kcal/day
+281 kcal vs previous
6 of 7 days fully logged, target 2,503 kcal
Protein
125g/day
-4 g vs previous
1.5 g per kg bodyweight, target 159 g
Calories burned
2,965kcal/day
+191 kcal vs previous
7 full days worn
Weight
84.4kg
+0.8 kg since Aug 16
2 weigh-ins, last Sep 1
Workouts
3sessions
-1 vs previous
51 working sets, 25,160 lb
Sleep
7h 52m
+74 min vs previous
7 nights tracked
HRV
103ms
+26 ms vs previous
Resting HR 61.9 bpm (-1.1)
Steps
6,192/day
+1,589 vs previous
10 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+81 kcal
2,584/ 2,503 kcal
1 of 6 days on target (within 10%)
Protein-34 g
125/ 159 g
2 of 6 days on target (at least 90%)
Carbs-26 g
282/ 307 g
1 of 6 days on target (within 10%)
Fat+38 g
106/ 67 g
0 of 6 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
6 fully logged days
Eaten2,584 kcal6 days also worn
Burned2,944 kcalsame days
Balance-361 kcaldeficit
Fiber13.9 g
Sugar50 g
Sodium2,302 mg
Water-0 days logged
First / last meal14:29 / 20:56avg
Protein125 g · 19%
Carbs282 g · 44%
Fat106 g · 37%
Protein
avg 125 g, target 159 g
Carbs
avg 282 g, target 307 g
Fat
avg 106 g, target 67 g
What you ate
36 different foods
| Food | Times | Days | kcal | Protein |
|---|---|---|---|---|
| Instant White RiceGreat Value | 6 | 5 | 1,767 | 35 g |
| Egg | 8 | 6 | 1,495 | 127 g |
| Banana Oats Muffin | 4 | 3 | 1,260 | 23 g |
| Lean Ground BeefKirkland Signature | 4 | 4 | 1,048 | 111 g |
| Banana | 8 | 6 | 840 | 10 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 |
| 72% Cocoa Swiss Dark ChocolateOur Finest | 4 | 4 | 563 | 7 g |
| 100% Wheat BreadDempster's | 5 | 5 | 540 | 18 g |
| Crispy Garlic NaanTandoori | 2 | 2 | 520 | 16 g |
| Chicken ThighsWalmart Inc | 3 | 3 | 413 | 65 g |
| Quick OatsGreat Value | 3 | 3 | 405 | 14 g |
| All DressedPringles | 3 | 3 | 364 | 3 g |
| Bistro Express Jasmine RiceUncle Ben's | 1 | 1 | 306 | 7 g |
| Mozzarella Cheese (Whole Milk) | 1 | 1 | 300 | 22 g |
| Pork ChopsMaple Leaf | 1 | 1 | 300 | 47 g |
| Corona ExtraCorona | 2 | 1 | 296 | 0 g |
| Chocolate Cake, with Chocolate IcingWalmart Inc | 1 | 1 | 280 | 2 g |
| Superfries Straight CutMcCain | 1 | 1 | 275 | 2 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 |
| Mozzarella CheeseGreat Value | 2 | 2 | 229 | 20 g |
| Vanilla Greek YogurtOur Finest | 2 | 2 | 216 | 22 g |
| FriesA&W Restaurant | 1 | 1 | 204 | 3 g |
| BrowniesOriginal Two-Bite | 1 | 1 | 170 | 1 g |
| Chicken Breast GrillsM&M Meat Shops | 1 | 1 | 170 | 15 g |
| Yogurt Vanilla Granola BarQuaker | 1 | 1 | 150 | 2 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 |
| Brocoli | 1 | 1 | 27 | 2 g |
Changes vs previous period
logged 2+ times
Started eating
- Banana Oats Muffin4x
- All DressedPringles3x
- Crispy Garlic NaanTandoori2x
- Mozzarella CheeseGreat Value2x
Stopped eating
- Tortilla Wraps3x
- 100% Whole Grain, 12 Grain BreadDempsters2x
- 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
3 sessions, 51 working sets (+10 vs previous), 25,160 lb (+478)
| 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 |
Working sets per muscle
This periodprevious 7 days
shoulders
10 / 10
biceps
8 / 2
lats
8 / 2
chest
5 / 8
upper back
4 / 0
triceps
2 / 2
abdominals
2 / 0
quadriceps
0 / 7
adductors
0 / 3
glutes
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.
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 52m, 7 nights
Sleep window
bedtime to wake time
HRV
avg 103 ms
Resting heart rate
avg 62 bpm
Deep sleep
avg 89 min
REM sleep
avg 90 min
Breathing rate
avg 13.7 br/min
Skin temperature vs baseline
avg 0.46 °C
Activity
Faded columns are days the Air was worn less than 16 hours.
Steps
avg 6,192
Active Zone Minutes
avg 10
Sedentary time
avg 9h 40m
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.
26
27
28
29
30
31
1
Food logged 6/7
Food complete 6/7
Air worn 16h+ 7/7
Sleep tracked 7/7
Weigh-in 2/7
Workout 3/7
Water logged 0/7
Food logged on 6 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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 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 |