Calories Green = at/under target (deficit β), amber = a bit over, red = well over, β maintenance , β target, β median 1,908
median 1,908.0 Thu 16 Jul: 2,152 kcal, goal 1,900, maintenance 2,400 16 Jul Fri 17 Jul: 1,825 kcal, goal 1,900, maintenance 2,400 Sat 18 Jul: 1,976 kcal, goal 1,900, maintenance 2,400 Sun 19 Jul: 2,570 kcal, goal 1,900, maintenance 2,400 Mon 20 Jul: 1,455 kcal, goal 1,900, maintenance 2,400 20 Jul Tue 21 Jul: 1,780 kcal, goal 1,900, maintenance 2,400 Wed 22 Jul: 1,673 kcal, goal 1,900, maintenance 2,400 Thu 23 Jul: 2,030 kcal, goal 1,900, maintenance 2,400 Fri 24 Jul: 1,908 kcal, goal 1,900, maintenance 2,400 24 Jul Sat 25 Jul: 2,131 kcal, goal 1,900, maintenance 2,400 Sun 26 Jul: 1,923 kcal, goal 1,900, maintenance 2,400 Mon 27 Jul: 1,474 kcal, goal 1,900, maintenance 2,400 Tue 28 Jul: 3,695 kcal, goal 1,900, maintenance 2,400 28 Jul Wed 29 Jul: 1,870 kcal, goal 1,900, maintenance 2,400 Thu 30 Jul: 1,701 kcal, goal 1,900, maintenance 2,400 Fri 31 Jul: 2,253 kcal, goal 1,900, maintenance 2,400 Sat 1 Aug: 2,293 kcal, goal 1,900, maintenance 2,400 1 Aug Sun 2 Aug: 2,159 kcal, goal 1,900, maintenance 2,400 Mon 3 Aug: 1,607 kcal, goal 1,900, maintenance 2,400 Tue 4 Aug: 1,841 kcal, goal 1,900, maintenance 2,400 Wed 5 Aug: 1,687 kcal, goal 1,900, maintenance 2,400 5 Aug Thu 6 Aug: 2,116 kcal, goal 1,900, maintenance 2,400 Fri 7 Aug: 2,753 kcal, goal 1,900, maintenance 2,400 Sat 8 Aug: 2,033 kcal, goal 1,900, maintenance 2,400 Sun 9 Aug: 1,903 kcal, goal 1,900, maintenance 2,400 9 Aug Mon 10 Aug: 1,907 kcal, goal 1,900, maintenance 2,400 Tue 11 Aug: 2,203 kcal, goal 1,900, maintenance 2,400 Wed 12 Aug: 1,641 kcal, goal 1,900, maintenance 2,400 Thu 13 Aug: 1,850 kcal, goal 1,900, maintenance 2,400 13 Aug Fri 14 Aug: 0 kcal, goal 1,900, maintenance 2,400 14 Aug Protein Green = floor hit, red = under, line = goal, β median 183 g
median 182.7 Thu 16 Jul: 184 g, goal 152, maintenance 152 16 Jul Fri 17 Jul: 159 g, goal 180, maintenance 180 Sat 18 Jul: 186 g, goal 180, maintenance 180 Sun 19 Jul: 155 g, goal 180, maintenance 180 Mon 20 Jul: 154 g, goal 180, maintenance 180 20 Jul Tue 21 Jul: 171 g, goal 180, maintenance 180 Wed 22 Jul: 169 g, goal 180, maintenance 180 Thu 23 Jul: 183 g, goal 180, maintenance 180 Fri 24 Jul: 184 g, goal 180, maintenance 180 24 Jul Sat 25 Jul: 208 g, goal 180, maintenance 180 Sun 26 Jul: 188 g, goal 180, maintenance 180 Mon 27 Jul: 183 g, goal 180, maintenance 180 Tue 28 Jul: 238 g, goal 180, maintenance 180 28 Jul Wed 29 Jul: 172 g, goal 180, maintenance 180 Thu 30 Jul: 180 g, goal 180, maintenance 180 Fri 31 Jul: 233 g, goal 180, maintenance 180 Sat 1 Aug: 204 g, goal 180, maintenance 180 1 Aug Sun 2 Aug: 180 g, goal 180, maintenance 180 Mon 3 Aug: 185 g, goal 180, maintenance 180 Tue 4 Aug: 187 g, goal 180, maintenance 180 Wed 5 Aug: 173 g, goal 180, maintenance 180 5 Aug Thu 6 Aug: 174 g, goal 180, maintenance 180 Fri 7 Aug: 137 g, goal 180, maintenance 180 Sat 8 Aug: 195 g, goal 180, maintenance 180 Sun 9 Aug: 216 g, goal 180, maintenance 180 9 Aug Mon 10 Aug: 165 g, goal 180, maintenance 180 Tue 11 Aug: 149 g, goal 180, maintenance 180 Wed 12 Aug: 120 g, goal 180, maintenance 180 Thu 13 Aug: 193 g, goal 180, maintenance 180 13 Aug Fri 14 Aug: 0 g, goal 180, maintenance 180 14 Aug Macros
Thu 16 Jul: 2,161 kcal from macros, P 184g, C 153g, F 90g Thu 16 protein: 184 g (737 kcal) Thu 16 carbs: 153 g (610 kcal) Thu 16 fat: 90 g (814 kcal) 16 Jul Fri 17 Jul: 1,794 kcal from macros, P 159g, C 94g, F 87g Fri 17 protein: 159 g (636 kcal) Fri 17 carbs: 94 g (375 kcal) Fri 17 fat: 87 g (783 kcal) Sat 18 Jul: 1,949 kcal from macros, P 186g, C 101g, F 89g Sat 18 protein: 186 g (745 kcal) Sat 18 carbs: 101 g (405 kcal) Sat 18 fat: 89 g (798 kcal) Sun 19 Jul: 2,427 kcal from macros, P 155g, C 125g, F 145g Sun 19 protein: 155 g (620 kcal) Sun 19 carbs: 125 g (500 kcal) Sun 19 fat: 145 g (1,307 kcal) Mon 20 Jul: 1,470 kcal from macros, P 154g, C 119g, F 42g Mon 20 protein: 154 g (616 kcal) Mon 20 carbs: 119 g (476 kcal) Mon 20 fat: 42 g (378 kcal) 20 Jul Tue 21 Jul: 1,767 kcal from macros, P 171g, C 140g, F 58g Tue 21 protein: 171 g (683 kcal) Tue 21 carbs: 140 g (561 kcal) Tue 21 fat: 58 g (523 kcal) Wed 22 Jul: 1,641 kcal from macros, P 169g, C 86g, F 69g Wed 22 protein: 169 g (676 kcal) Wed 22 carbs: 86 g (344 kcal) Wed 22 fat: 69 g (621 kcal) Thu 23 Jul: 1,945 kcal from macros, P 183g, C 95g, F 93g Thu 23 protein: 183 g (732 kcal) Thu 23 carbs: 95 g (380 kcal) Thu 23 fat: 93 g (833 kcal) Fri 24 Jul: 1,895 kcal from macros, P 184g, C 81g, F 93g Fri 24 protein: 184 g (736 kcal) Fri 24 carbs: 81 g (324 kcal) Fri 24 fat: 93 g (835 kcal) 24 Jul Sat 25 Jul: 2,100 kcal from macros, P 208g, C 98g, F 98g Sat 25 protein: 208 g (830 kcal) Sat 25 carbs: 98 g (391 kcal) Sat 25 fat: 98 g (878 kcal) Sun 26 Jul: 1,895 kcal from macros, P 188g, C 73g, F 95g Sun 26 protein: 188 g (750 kcal) Sun 26 carbs: 73 g (290 kcal) Sun 26 fat: 95 g (855 kcal) Mon 27 Jul: 1,434 kcal from macros, P 183g, C 56g, F 53g Mon 27 protein: 183 g (731 kcal) Mon 27 carbs: 56 g (225 kcal) Mon 27 fat: 53 g (479 kcal) Tue 28 Jul: 3,670 kcal from macros, P 238g, C 266g, F 184g Tue 28 protein: 238 g (952 kcal) Tue 28 carbs: 266 g (1,062 kcal) Tue 28 fat: 184 g (1,656 kcal) 28 Jul Wed 29 Jul: 1,954 kcal from macros, P 172g, C 123g, F 86g Wed 29 protein: 172 g (688 kcal) Wed 29 carbs: 123 g (492 kcal) Wed 29 fat: 86 g (774 kcal) Thu 30 Jul: 1,742 kcal from macros, P 180g, C 113g, F 64g Thu 30 protein: 180 g (721 kcal) Thu 30 carbs: 113 g (450 kcal) Thu 30 fat: 64 g (572 kcal) Fri 31 Jul: 2,207 kcal from macros, P 233g, C 117g, F 90g Fri 31 protein: 233 g (931 kcal) Fri 31 carbs: 117 g (466 kcal) Fri 31 fat: 90 g (810 kcal) Sat 1 Aug: 2,330 kcal from macros, P 204g, C 167g, F 94g Sat 1 protein: 204 g (816 kcal) Sat 1 carbs: 167 g (668 kcal) Sat 1 fat: 94 g (846 kcal) 1 Aug Sun 2 Aug: 2,154 kcal from macros, P 180g, C 129g, F 102g Sun 2 protein: 180 g (720 kcal) Sun 2 carbs: 129 g (516 kcal) Sun 2 fat: 102 g (918 kcal) Mon 3 Aug: 1,684 kcal from macros, P 185g, C 75g, F 71g Mon 3 protein: 185 g (740 kcal) Mon 3 carbs: 75 g (302 kcal) Mon 3 fat: 71 g (643 kcal) Tue 4 Aug: 1,861 kcal from macros, P 187g, C 45g, F 104g Tue 4 protein: 187 g (748 kcal) Tue 4 carbs: 45 g (178 kcal) Tue 4 fat: 104 g (934 kcal) Wed 5 Aug: 1,606 kcal from macros, P 173g, C 85g, F 64g Wed 5 protein: 173 g (693 kcal) Wed 5 carbs: 85 g (340 kcal) Wed 5 fat: 64 g (572 kcal) 5 Aug Thu 6 Aug: 2,055 kcal from macros, P 174g, C 148g, F 85g Thu 6 protein: 174 g (696 kcal) Thu 6 carbs: 148 g (590 kcal) Thu 6 fat: 85 g (769 kcal) Fri 7 Aug: 2,706 kcal from macros, P 137g, C 267g, F 121g Fri 7 protein: 137 g (548 kcal) Fri 7 carbs: 267 g (1,068 kcal) Fri 7 fat: 121 g (1,090 kcal) Sat 8 Aug: 2,060 kcal from macros, P 195g, C 87g, F 103g Sat 8 protein: 195 g (782 kcal) Sat 8 carbs: 87 g (348 kcal) Sat 8 fat: 103 g (931 kcal) Sun 9 Aug: 1,843 kcal from macros, P 216g, C 41g, F 90g Sun 9 protein: 216 g (866 kcal) Sun 9 carbs: 41 g (164 kcal) Sun 9 fat: 90 g (813 kcal) 9 Aug Mon 10 Aug: 1,945 kcal from macros, P 165g, C 167g, F 68g Mon 10 protein: 165 g (661 kcal) Mon 10 carbs: 167 g (670 kcal) Mon 10 fat: 68 g (614 kcal) Tue 11 Aug: 2,223 kcal from macros, P 149g, C 200g, F 92g Tue 11 protein: 149 g (596 kcal) Tue 11 carbs: 200 g (801 kcal) Tue 11 fat: 92 g (826 kcal) Wed 12 Aug: 1,630 kcal from macros, P 120g, C 135g, F 68g Wed 12 protein: 120 g (482 kcal) Wed 12 carbs: 135 g (538 kcal) Wed 12 fat: 68 g (610 kcal) Thu 13 Aug: 1,893 kcal from macros, P 193g, C 124g, F 69g Thu 13 protein: 193 g (774 kcal) Thu 13 carbs: 124 g (495 kcal) Thu 13 fat: 69 g (625 kcal) 13 Aug Fri 14 Aug: 0 kcal from macros, P 0g, C 0g, F 0g 14 Aug NOVA
Thu 16 Jul: 76% NOVA 1 of 2,152 scored kcal Thu 16, NOVA 1, unprocessed: 1,632 kcal (76% of the day) Thu 16, NOVA 3, processed: 435 kcal (20% of the day) Thu 16, NOVA 4, ultra-processed: 85 kcal (4% of the day) 16 Jul Fri 17 Jul: 94% NOVA 1 of 1,825 scored kcal Fri 17, NOVA 1, unprocessed: 1,709 kcal (94% of the day) Fri 17, NOVA 3, processed: 116 kcal (6% of the day) Sat 18 Jul: 50% NOVA 1 of 1,976 scored kcal Sat 18, NOVA 1, unprocessed: 996 kcal (50% of the day) Sat 18, NOVA 3, processed: 980 kcal (50% of the day) Sun 19 Jul: 38% NOVA 1 of 2,570 scored kcal Sun 19, NOVA 1, unprocessed: 983 kcal (38% of the day) Sun 19, NOVA 3, processed: 150 kcal (6% of the day) Sun 19, NOVA 4, ultra-processed: 1,437 kcal (56% of the day) Mon 20 Jul: 62% NOVA 1 of 1,455 scored kcal Mon 20, NOVA 1, unprocessed: 895 kcal (62% of the day) Mon 20, NOVA 3, processed: 320 kcal (22% of the day) Mon 20, NOVA 4, ultra-processed: 240 kcal (16% of the day) 20 Jul Tue 21 Jul: 78% NOVA 1 of 1,780 scored kcal Tue 21, NOVA 1, unprocessed: 1,391 kcal (78% of the day) Tue 21, NOVA 3, processed: 149 kcal (8% of the day) Tue 21, NOVA 4, ultra-processed: 240 kcal (13% of the day) Wed 22 Jul: 63% NOVA 1 of 1,673 scored kcal Wed 22, NOVA 1, unprocessed: 1,053 kcal (63% of the day) Wed 22, NOVA 4, ultra-processed: 620 kcal (37% of the day) Thu 23 Jul: 38% NOVA 1 of 2,030 scored kcal Thu 23, NOVA 1, unprocessed: 765 kcal (38% of the day) Thu 23, NOVA 3, processed: 300 kcal (15% of the day) Thu 23, NOVA 4, ultra-processed: 965 kcal (48% of the day) Fri 24 Jul: 33% NOVA 1 of 1,908 scored kcal Fri 24, NOVA 1, unprocessed: 628 kcal (33% of the day) Fri 24, NOVA 3, processed: 520 kcal (27% of the day) Fri 24, NOVA 4, ultra-processed: 760 kcal (40% of the day) 24 Jul Sat 25 Jul: 67% NOVA 1 of 2,131 scored kcal Sat 25, NOVA 1, unprocessed: 1,430 kcal (67% of the day) Sat 25, NOVA 4, ultra-processed: 701 kcal (33% of the day) Sun 26 Jul: 100% NOVA 1 of 1,923 scored kcal Sun 26, NOVA 1, unprocessed: 1,923 kcal (100% of the day) Mon 27 Jul: 100% NOVA 1 of 1,474 scored kcal Mon 27, NOVA 1, unprocessed: 1,474 kcal (100% of the day) Tue 28 Jul: 41% NOVA 1 of 3,695 scored kcal Tue 28, NOVA 1, unprocessed: 1,500 kcal (41% of the day) Tue 28, NOVA 3, processed: 105 kcal (3% of the day) Tue 28, NOVA 4, ultra-processed: 2,090 kcal (57% of the day) 28 Jul Wed 29 Jul: 34% NOVA 1 of 1,870 scored kcal Wed 29, NOVA 1, unprocessed: 630 kcal (34% of the day) Wed 29, NOVA 4, ultra-processed: 1,240 kcal (66% of the day) Thu 30 Jul: 100% NOVA 1 of 1,701 scored kcal Thu 30, NOVA 1, unprocessed: 1,701 kcal (100% of the day) Fri 31 Jul: 100% NOVA 1 of 2,253 scored kcal Fri 31, NOVA 1, unprocessed: 2,253 kcal (100% of the day) Sat 1 Aug: 70% NOVA 1 of 2,293 scored kcal Sat 1, NOVA 1, unprocessed: 1,600 kcal (70% of the day) Sat 1, NOVA 3, processed: 163 kcal (7% of the day) Sat 1, NOVA 4, ultra-processed: 530 kcal (23% of the day) 1 Aug Sun 2 Aug: 35% NOVA 1 of 2,159 scored kcal Sun 2, NOVA 1, unprocessed: 759 kcal (35% of the day) Sun 2, NOVA 4, ultra-processed: 1,400 kcal (65% of the day) Mon 3 Aug: 100% NOVA 1 of 1,607 scored kcal Mon 3, NOVA 1, unprocessed: 1,607 kcal (100% of the day) Tue 4 Aug: 81% NOVA 1 of 1,841 scored kcal Tue 4, NOVA 1, unprocessed: 1,483 kcal (81% of the day) Tue 4, NOVA 3, processed: 248 kcal (13% of the day) Tue 4, NOVA 4, ultra-processed: 110 kcal (6% of the day) Wed 5 Aug: 100% NOVA 1 of 1,687 scored kcal Wed 5, NOVA 1, unprocessed: 1,687 kcal (100% of the day) 5 Aug Thu 6 Aug: 67% NOVA 1 of 2,116 scored kcal Thu 6, NOVA 1, unprocessed: 1,409 kcal (67% of the day) Thu 6, NOVA 3, processed: 477 kcal (23% of the day) Thu 6, NOVA 4, ultra-processed: 230 kcal (11% of the day) Fri 7 Aug: 22% NOVA 1 of 2,753 scored kcal Fri 7, NOVA 1, unprocessed: 603 kcal (22% of the day) Fri 7, NOVA 4, ultra-processed: 2,150 kcal (78% of the day) Sat 8 Aug: 94% NOVA 1 of 2,033 scored kcal Sat 8, NOVA 1, unprocessed: 1,913 kcal (94% of the day) Sat 8, NOVA 3, processed: 120 kcal (6% of the day) Sun 9 Aug: 94% NOVA 1 of 1,903 scored kcal Sun 9, NOVA 1, unprocessed: 1,783 kcal (94% of the day) Sun 9, NOVA 3, processed: 120 kcal (6% of the day) 9 Aug Mon 10 Aug: 94% NOVA 1 of 1,907 scored kcal Mon 10, NOVA 1, unprocessed: 1,787 kcal (94% of the day) Mon 10, NOVA 3, processed: 120 kcal (6% of the day) Tue 11 Aug: 47% NOVA 1 of 2,203 scored kcal Tue 11, NOVA 1, unprocessed: 1,044 kcal (47% of the day) Tue 11, NOVA 3, processed: 120 kcal (5% of the day) Tue 11, NOVA 4, ultra-processed: 1,039 kcal (47% of the day) Wed 12 Aug: 59% NOVA 1 of 1,641 scored kcal Wed 12, NOVA 1, unprocessed: 966 kcal (59% of the day) Wed 12, NOVA 3, processed: 240 kcal (15% of the day) Wed 12, NOVA 4, ultra-processed: 435 kcal (27% of the day) Thu 13 Aug: 89% NOVA 1 of 1,850 scored kcal Thu 13, NOVA 1, unprocessed: 1,649 kcal (89% of the day) Thu 13, NOVA 4, ultra-processed: 201 kcal (11% of the day) 13 Aug 14 Aug Weight Morning weigh-ins, kg
Thu 16 Jul: 76.25 kg 76.25 16 Jul Fri 17 Jul: 75.85 kg 75.85 17 Jul Tue 21 Jul: 75.2 kg 75.2 21 Jul Wed 22 Jul: 75.4 kg 75.4 22 Jul Mon 27 Jul: 74.65 kg 74.65 27 Jul Thu 30 Jul: 74.85 kg 74.85 30 Jul Fri 31 Jul: 74.5 kg 74.5 31 Jul Sat 1 Aug: 74.5 kg 74.5 1 Aug Mon 3 Aug: 74.35 kg 74.35 3 Aug Tue 4 Aug: 74.5 kg 74.5 4 Aug Wed 5 Aug: 74.25 kg 74.25 5 Aug Fri 7 Aug: 75.3 kg 75.3 7 Aug Sat 8 Aug: 75.05 kg 75.05 8 Aug Sun 9 Aug: 74.15 kg 74.15 9 Aug Mon 10 Aug: 73.75 kg 73.75 10 Aug Tue 11 Aug: 74.15 kg 74.15 11 Aug Wed 12 Aug: 74.25 kg 74.25 12 Aug Thu 13 Aug: 74.15 kg 74.15 13 Aug Weekly weight loss Change per week in kg, green down = loss
Week of 13 Jul: -0.14 kg, avg 75.78 kg (5 weigh-ins) -0.1 13 Jul Week of 20 Jul: -0.48 kg, avg 75.30 kg (2 weigh-ins) -0.5 20 Jul Week of 27 Jul: -0.67 kg, avg 74.63 kg (4 weigh-ins) -0.7 27 Jul Week of 3 Aug: -0.03 kg, avg 74.60 kg (6 weigh-ins) -0.0 3 Aug Week of 10 Aug: -0.52 kg, avg 74.08 kg (4 weigh-ins) -0.5 10 Aug Weekly deficit Avg kcal/day vs maintenance, green down = deficit
Week of 13 Jul: avg -321 kcal/day deficit, ate 2,079 vs maintenance 2,400 (7 days) β321 13 Jul Week of 20 Jul: avg -557 kcal/day deficit, ate 1,843 vs maintenance 2,400 (7 days) β557 20 Jul Week of 27 Jul: avg -194 kcal/day deficit, ate 2,206 vs maintenance 2,400 (7 days) β194 27 Jul Week of 3 Aug: avg -409 kcal/day deficit, ate 1,991 vs maintenance 2,400 (7 days) β409 3 Aug Week of 10 Aug: avg -483 kcal/day deficit, ate 1,917 vs maintenance 2,400 (3 days) β483 10 Aug Est. body fat π₯© Muscle-maintained model, now ~15.8% (-5.2 since 27 Feb), trend, not exact
Thu 16 Jul: 18.2 % 18.2 16 Jul Fri 17 Jul: 17.7 % Tue 21 Jul: 17.0 % Wed 22 Jul: 17.2 % 17.2 22 Jul Mon 27 Jul: 16.4 % Thu 30 Jul: 16.6 % Fri 31 Jul: 16.2 % 16.2 31 Jul Sat 1 Aug: 16.2 % Mon 3 Aug: 16.1 % Tue 4 Aug: 16.2 % 16.2 4 Aug Wed 5 Aug: 16.0 % Fri 7 Aug: 17.1 % Sat 8 Aug: 16.9 % 16.9 8 Aug Sun 9 Aug: 15.8 % Mon 10 Aug: 15.4 % Tue 11 Aug: 15.8 % 15.8 11 Aug Wed 12 Aug: 16.0 % Thu 13 Aug: 15.8 % 15.8 13 Aug Anchored to your DEXA scan (Mar 2026), adjusted down ~4% to β21.5% at 79.5 kg β DEXA reads 3-5% high between machines and your abs/V-cut are visible at a leanness the raw 25.5% wouldn't produce . Assumes muscle held constant so weight lost = fat lost; trend is the real signal.
π Abs sightings (subjective, morning/relaxed β a leanness cross-check):
14β16% V-cut clear, faint top abs, chest outline visible (~15-17% implied)
14β16% linea semilunaris (indent beside abs) becoming visible + faint abs/V-cut (~14-16% implied)
These now line up with the adjusted estimate above β the cross-check that justified dropping the raw DEXA ~4%.
Belly fat (caliper) Now 12 mm, -6 since 9 Apr
Fri 17 Jul: 12 mm 12 17 Jul Body fat Now 16.0 %, -9.5 since 10 Mar
Sun 2 Aug: 16.0 % 16.0 2 Aug Sleep WHOOP, hours/night, now 6.8h, β median 7.2h (30d)
median 7.2 Thu 16 Jul: 7.0 h 7.0 16 Jul Fri 17 Jul: 9.2 h Sat 18 Jul: 8.6 h Sun 19 Jul: 5.2 h Mon 20 Jul: 9.0 h 9.0 20 Jul Tue 21 Jul: 2.1 h Wed 22 Jul: 9.2 h Thu 23 Jul: 7.2 h Fri 24 Jul: 7.1 h 7.1 24 Jul Sat 25 Jul: 7.7 h Sun 26 Jul: 8.3 h Mon 27 Jul: 8.2 h Tue 28 Jul: 7.8 h 7.8 28 Jul Wed 29 Jul: 6.8 h Thu 30 Jul: 6.1 h Fri 31 Jul: 8.2 h Sat 1 Aug: 8.0 h 8.0 1 Aug Sun 2 Aug: 6.9 h Mon 3 Aug: 8.8 h Tue 4 Aug: 7.6 h Wed 5 Aug: 8.8 h 8.8 5 Aug Thu 6 Aug: 4.4 h Fri 7 Aug: 8.7 h Sat 8 Aug: 5.0 h Sun 9 Aug: 6.7 h 6.7 9 Aug Mon 10 Aug: 7.2 h Tue 11 Aug: 6.9 h Wed 12 Aug: 6.3 h Thu 13 Aug: 6.8 h 6.8 13 Aug Recovery WHOOP, % each morning, now 35%, β median 55% (30d)
median 54.5 Thu 16 Jul: 94 % 94 16 Jul Fri 17 Jul: 81 % Sat 18 Jul: 82 % Sun 19 Jul: 31 % Mon 20 Jul: 44 % 44 20 Jul Tue 21 Jul: 65 % Wed 22 Jul: 55 % Fri 24 Jul: 40 % Sat 25 Jul: 36 % 36 25 Jul Sun 26 Jul: 74 % Mon 27 Jul: 45 % Tue 28 Jul: 99 % Wed 29 Jul: 95 % 95 29 Jul Thu 30 Jul: 38 % Fri 31 Jul: 63 % Sat 1 Aug: 49 % Sun 2 Aug: 38 % 38 2 Aug Mon 3 Aug: 57 % Tue 4 Aug: 58 % Wed 5 Aug: 57 % Thu 6 Aug: 50 % 50 6 Aug Fri 7 Aug: 97 % Sat 8 Aug: 67 % Sun 9 Aug: 54 % Mon 10 Aug: 83 % 83 10 Aug Tue 11 Aug: 52 % Wed 12 Aug: 44 % Thu 13 Aug: 35 % 35 13 Aug WHOOP calibration 14 days, 30 Julβ12 Aug
Avg deficit (eaten β WHOOP burn): -53 kcal/day
β predicts +0.10 kg
, scale actually: -0.70 kg
(74.85 β 74.15)
, losing faster than predicted β real burn likely higher than WHOOP says
Thu 13 Aug lifting , βοΈ 74.15 kg , π΄ 6.8h 81% , π‘ 35% , β€οΈ 55
1,850 / 2,400 kcal
target 1,900
1,850 eaten
maintenance 2,400
193 g protein
goal 180 g β
8 items, deficit 550 kcal β , π₯¦ 89% NOVA 1
lunch
roasted chicken leg quarter with kikkoman soy & lemon1 203 g bone-in (~122 g edible meat) 14:16
15% 10 g/100kcal
27g P, 280 kcal
lunch
chicken quarter with kikkoman soy and lemon1 217 g 14:21
16% 10 g/100kcal
29g P, 300 kcal
lunch
chicken quarter with kikkoman soy and lemon1 184 g 14:28
14% 10 g/100kcal
25g P, 254 kcal
snack
small banana1 1 small 17:35
5% 1 g/100kcal
1g P, 90 kcal
snack
400g skyr continente with strawberries, lemon and cinnamon1 400 g 17:38
15% 16 g/100kcal
46g P, 280 kcal
venco jubes zacht zout4 60 g (label: 335 kcal/100 g) 21:55
11% 0 g/100kcal
0g P, 201 kcal
snack
chicken quarter with kikkoman soy and lemon1 154 g 22:14
12% 10 g/100kcal
21g P, 213 kcal
snack
skyr continente1 400 g 22:34
13% 19 g/100kcal
44g P, 232 kcal
π€ rest of day β to hit the bullseyes updated 23:30
done for the day.
-> day total ~1850 kcal, 193g P (goals 1,900 / 180)
Wed 12 Aug rest , βοΈ 74.25 kg , π΄ 6.3h 77% , π‘ 44% , β€οΈ 56
1,641 / 2,400 kcal
target 1,900
1,641 eaten
maintenance 2,400
120 g protein
goal 180 g
8 items, deficit 759 kcal , π₯¦ 59% NOVA 1
lunch
acΓ©m steak1 243 g cooked (337 g raw) 14:52
30% 12 g/100kcal
58g P, 486 kcal
lunch
mini banana1 2 14:52
8% 1 g/100kcal
2g P, 130 kcal
dinner
92% vivani choco3 20 g 19:48
7% 2 g/100kcal
2g P, 120 kcal
snack
92% vivani choco3 20 g 19:48
7% 2 g/100kcal
2g P, 120 kcal
dinner
skyr 400g with strawberries cinnamon lemon1 400 g skyr + ~120 g strawberries 21:22
16% 17 g/100kcal
45g P, 270 kcal
snack
strawberries1 half jar (~250g) 00:04
5% 2 g/100kcal
2g P, 80 kcal
snack
biscoitos com especiarias (Quinta do Arneiro)4 5 (~92 g from 280 g jar) 00:29
23% 2 g/100kcal
9g P, 375 kcal
snack
small chocolate chip cookie (local farm)4 1 01:18
4% 2 g/100kcal
1g P, 60 kcal
Tue 11 Aug lifting , βοΈ 74.15 kg , π΄ 6.9h 76% , π‘ 52% , β€οΈ 54
2,203 / 2,400 kcal
target 1,900
2,203 eaten
maintenance 2,400
149 g protein
goal 180 g
9 items, deficit 197 kcal , π₯¦ 47% NOVA 1
lunch
acΓ©m steak1 256 g cooked (356 g raw) 15:34
23% 12 g/100kcal
62g P, 512 kcal
snack
banana1 2 15:34
9% 1 g/100kcal
2g P, 190 kcal
snack
banana1 1 17:07
4% 1 g/100kcal
1g P, 95 kcal
workout
ποΈ lifting leg day with PT, PR 125kg squat and PR 110kg deadlift (WIP) 18:29
60 min
snack
85% lindt choco3 20 g 18:54
5% 2 g/100kcal
2g P, 120 kcal
dinner
cherry tomatoes1 5 20:39
1% 5 g/100kcal
1g P, 15 kcal
dinner
smash burger4 1 21:25
24% 6 g/100kcal
32g P, 520 kcal
dinner
fries with mayo4 paper cup 21:25
17% 1 g/100kcal
5g P, 380 kcal
coca cola4 330ml 21:25
6% 0 g/100kcal
0g P, 139 kcal
snack
skyr 400g with lemon cinnamon1 400 g 23:34
11% 19 g/100kcal
44g P, 232 kcal
Mon 10 Aug rest , βοΈ 73.75 kg , π΄ 7.2h 81% , π’ 83% , β€οΈ 52
1,907 / 2,400 kcal
target 1,900
1,907 eaten
maintenance 2,400
165 g protein
goal 180 g
10 items, deficit 493 kcal β , π₯¦ 94% NOVA 1
lunch
basmati rice1 150 g (batch 350g minus 50g left, split even) 15:29
10% 2 g/100kcal
4g P, 195 kcal
lunch
acΓ©m mince1 195 g cooked 15:30
20% 12 g/100kcal
47g P, 390 kcal
lunch
oven baked brussels sprouts1 144 g 15:30
4% 8 g/100kcal
6g P, 80 kcal
snack
banana1 1 medium peeled 17:50
5% 1 g/100kcal
1g P, 95 kcal
snack
85% lindt choco3 20 g 18:11
6% 2 g/100kcal
2g P, 120 kcal
dinner
skyr with lemon cinnamon1 400 g 19:47
12% 19 g/100kcal
44g P, 232 kcal
dinner
oven baked brussels sprouts1 144 g 21:35
4% 8 g/100kcal
6g P, 80 kcal
dinner
acΓ©m mince1 179 g cooked (rest of 519 g raw batch) 21:35
19% 12 g/100kcal
43g P, 358 kcal
dinner
basmati rice1 150 g (batch 350g minus 50g left, split even) 21:35
10% 2 g/100kcal
4g P, 195 kcal
campina volle melk1 250 ml 02:02
8% 5 g/100kcal
8g P, 162 kcal
Sun 9 Aug rest , βοΈ 74.15 kg , π΄ 6.7h 79% , π‘ 54% , β€οΈ 54
1,903 / 2,400 kcal
target 1,900
1,903 eaten
maintenance 2,400
216 g protein
goal 180 g β
4 items, deficit 497 kcal β , π₯¦ 94% NOVA 1
lunch
acΓ©m mince 300g cooked with peppers mushrooms sambal1 300 g 15:07
38% 10 g/100kcal
75g P, 729 kcal
snack
continente skyr with strawberries cinnamon lemon juice1 400 g 18:30
14% 17 g/100kcal
45g P, 270 kcal
workout
ποΈ sauna Sauna (WIP: go sauna #life) 19:07
dinner
acΓ©m 392g cooked salt pepper1 392 g 21:21
41% 12 g/100kcal
94g P, 784 kcal
dinner
85% lindt choco3 20 g 21:49
6% 2 g/100kcal
2g P, 120 kcal
Sat 8 Aug rest , βοΈ 75.05 kg , π΄ 5.0h 70% , π’ 67% , β€οΈ 52
2,033 / 2,400 kcal
target 1,900
2,033 eaten
maintenance 2,400
195 g protein
goal 180 g β
9 items, deficit 367 kcal β , π₯¦ 94% NOVA 1
breakfast
skyr continente1 150 g 11:30
4% 19 g/100kcal
17g P, 87 kcal
lunch
chicken leg quarters with skin soy lemon1 787 g bone-in (394 g edible) 14:20
47% 10 g/100kcal
92g P, 960 kcal
snack
85% lindt choco3 20 g 16:28
6% 2 g/100kcal
2g P, 120 kcal
snack
banana1 1 medium 18:08
5% 1 g/100kcal
1g P, 95 kcal
dinner
chicken leg quarter with skin soy lemon1 262g bone-in (131g edible) 18:14
16% 10 g/100kcal
31g P, 320 kcal
whole alps milk1 200 ml 18:17
6% 5 g/100kcal
7g P, 130 kcal
dinner
skyr with strawberries1 400 g 20:29
11% 19 g/100kcal
44g P, 232 kcal
snack
cucumber slices1 120 g 21:41
1% 4 g/100kcal
1g P, 19 kcal
workout
ποΈ sauna Sauna (WIP: go sauna #life) 22:39
snack
cherries with pit1 140 g 23:18
3% 2 g/100kcal
1g P, 70 kcal
Fri 7 Aug rest , βοΈ 75.30 kg , π΄ 8.7h 84% , π’ 97% , β€οΈ 52
2,753 / 2,400 kcal
target 1,900
2,753 eaten
maintenance 2,400
137 g protein
goal 180 g
5 items, surplus 353 kcal , π₯¦ 22% NOVA 1
lunch
asian beef slices acem1 248 g 14:13
18% 12 g/100kcal
60g P, 496 kcal
lunch
cucumber1 84 g 14:20
0% 4 g/100kcal
1g P, 13 kcal
lunch
pineapple1 188 g 14:28
3% 1 g/100kcal
1g P, 94 kcal
dinner
pepperoni pizza medium4 1 whole (pizza night) 20:00
67% 4 g/100kcal
72g P, 1,850 kcal
dinner
orange cake slice4 1 slice
11% 1 g/100kcal
4g P, 300 kcal
Thu 6 Aug lifting , π΄ 4.4h 66% , π‘ 50% , β€οΈ 55
2,116 / 2,400 kcal
target 1,900
2,116 eaten
maintenance 2,400
174 g protein
goal 180 g β
11 items, deficit 284 kcal , π₯¦ 67% NOVA 1
lunch
basmati rice1 172 g 15:21
11% 2 g/100kcal
5g P, 224 kcal
lunch
chicken hearts and gizzard1 222 g 15:23
18% 16 g/100kcal
60g P, 380 kcal
lunch
lettuce w cherry tomato vinegar1 151 g 15:23
1% 8 g/100kcal
2g P, 25 kcal
vivani 92% chocolate3 40 g 16:00
11% 1 g/100kcal
3g P, 240 kcal
snack
croissant4 1 17:37
11% 2 g/100kcal
5g P, 230 kcal
madeira medium banana1 17:42
5% 1 g/100kcal
1g P, 100 kcal
workout
ποΈ lifting with PT (WIP: go #gym with PT) 19:02
60 min
dinner
baked potato1 63 g 20:58
4% 2 g/100kcal
2g P, 76 kcal
dinner
champignon mushroom1 38 g 20:59
0% 15 g/100kcal
1g P, 8 kcal
dinner
asian acem beef slices with bell pepper1 206 g 20:59
19% 12 g/100kcal
49g P, 412 kcal
dinner
asian beef slices acem1 92 g 21:26
9% 12 g/100kcal
22g P, 184 kcal
snack
continente skyr with 20g vivani 92% chocolate3 1 bowl 23:15
11% 10 g/100kcal
24g P, 237 kcal
Wed 5 Aug lifting , βοΈ 74.25 kg , π΄ 8.8h 86% , π‘ 57% , β€οΈ 55
1,687 / 2,400 kcal
target 1,900
1,687 eaten
maintenance 2,400
173 g protein
goal 180 g β
8 items, deficit 713 kcal , π₯¦ 100% NOVA 1
lunch
roasted chicken quarters bone-in with kikkoman soy1 383 g 12:59
29% 10 g/100kcal
50g P, 495 kcal
lunch
basmati rice1 99 g 13:00
8% 2 g/100kcal
3g P, 129 kcal
lunch
chicken and kikkoman soy juice1 51 g 13:01
5% 5 g/100kcal
4g P, 80 kcal
workout
ποΈ lifting (WIP: go #gym) 14:43
dinner
thin watermelon slices1 2 thin slices 19:24
4% 2 g/100kcal
1g P, 60 kcal
dinner
acem minced meat1 140 g 21:08
17% 12 g/100kcal
34g P, 280 kcal
dinner
baked potato1 96 g 21:09
7% 2 g/100kcal
3g P, 115 kcal
dinner
acem minced meat1 148 g 21:18
18% 12 g/100kcal
36g P, 296 kcal
snack
continente skyr 400g1 400 g 22:44
14% 19 g/100kcal
44g P, 232 kcal
Tue 4 Aug lifting , βοΈ 74.50 kg , π΄ 7.6h 95% , π‘ 58% , β€οΈ 55
1,841 / 2,400 kcal
target 1,900
1,841 eaten
maintenance 2,400
187 g protein
goal 180 g β
7 items, deficit 559 kcal β , π₯¦ 81% NOVA 1
lunch
grilled sardines (minimal sauce, no bread)1 6-8 medium sardines (~7, fish only) 13:00
40% 11 g/100kcal
80g P, 730 kcal
workout
ποΈ lifting heavy back day with PT 17:30
60 min
snack
vivani 92% chocolate3 20 g 17:31
7% 2 g/100kcal
2g P, 124 kcal
dinner
acem steak1 302 g 21:00
33% 12 g/100kcal
73g P, 604 kcal
dinner
brazil beans feijao1 107 g 21:00
7% 7 g/100kcal
9g P, 135 kcal
dinner
cherry tomatoes1 77 g 21:00
1% 5 g/100kcal
1g P, 14 kcal
dinner
yopro4 150 g 21:41
6% 18 g/100kcal
20g P, 110 kcal
snack
vivani 92% choco3 20 g 21:41
7% 2 g/100kcal
2g P, 124 kcal
Mon 3 Aug lifting , βοΈ 74.35 kg , π΄ 8.8h 92% , π‘ 57% , β€οΈ 54
1,607 / 2,400 kcal
target 1,900
1,607 eaten
maintenance 2,400
185 g protein
goal 180 g β
8 items, deficit 793 kcal , π₯¦ 100% NOVA 1
lunch
roasted chicken leg quarters (bone-in)1 302g (est 166g edible meat+skin) 14:24
24% 10 g/100kcal
39g P, 390 kcal
lunch
roasted brussels sprouts1 304 g 14:24
8% 8 g/100kcal
10g P, 130 kcal
lunch
cucumber1 67 g 14:25
1% 4 g/100kcal
0g P, 10 kcal
workout
ποΈ back (heavy) 18:15
75 min
workout
ποΈ sauna Sauna (WIP: go sauna #life) 20:01
dinner
acΓ©m meatball1 211 g 21:42
26% 12 g/100kcal
51g P, 422 kcal
dinner
roasted chicken leg quarter bone-in1 201 g 21:42
16% 10 g/100kcal
26g P, 260 kcal
dinner
mushrooms tomato1 119 g 21:42
2% 12 g/100kcal
3g P, 25 kcal
snack
green apple with cinnamon1 1 23:08
5% 1 g/100kcal
1g P, 80 kcal
snack
Skyr continente 500g1 500 g 00:11
18% 19 g/100kcal
55g P, 290 kcal
Sun 2 Aug rest , π΄ 6.9h 87% , π‘ 38% , β€οΈ 56
2,159 / 2,400 kcal
target 1,900
2,159 eaten
maintenance 2,400
180 g protein
goal 180 g β
4 items, deficit 241 kcal , π₯¦ 35% NOVA 1
lunch
cooked acΓ©m minced meat1 312 g 13:21
29% 12 g/100kcal
75g P, 624 kcal
lunch
feijΓ£o manteiga (butter beans)1 110 g 13:21
5% 7 g/100kcal
8g P, 110 kcal
lunch
lettuce1 150 g 13:22
1% 8 g/100kcal
2g P, 25 kcal
snack
Sichuan hotpot β meat, rice, veggies, mushrooms & cola (share)4 full share of shared table 23:46
65% 7 g/100kcal
95g P, 1,400 kcal
Sat 1 Aug lifting , βοΈ 74.50 kg , π΄ 8.0h 87% , π‘ 49% , β€οΈ 55
2,293 / 2,400 kcal
target 1,900
2,293 eaten
maintenance 2,400
204 g protein
goal 180 g β
9 items, deficit 107 kcal , π₯¦ 70% NOVA 1
lunch
asian beef with yellow & green bell pepper1 255 g 13:14
26% 10 g/100kcal
62g P, 595 kcal
lunch
sweet potato1 102 g 13:15
4% 2 g/100kcal
2g P, 92 kcal
lunch
113g lettuce with cherry tomatoes1 113 g 13:17
1% 8 g/100kcal
2g P, 25 kcal
snack
lindt 85%3 20 g 16:19
5% 2 g/100kcal
2g P, 118 kcal
workout
ποΈ lifting heavy upper body 16:20
60 min
dinner
cooked acΓ©m minced meat1 284 g 18:45
25% 12 g/100kcal
68g P, 568 kcal
snack
red bell pepper1 95 g 18:48
1% 3 g/100kcal
1g P, 30 kcal
dinner
200g korean kimchi3 200 g 19:01
2% 7 g/100kcal
3g P, 45 kcal
workout
ποΈ sauna Sauna (WIP: go sauna with tea #life) 19:50
snack
Skyr continente w cinnamon1 500 g 23:30
13% 19 g/100kcal
55g P, 290 kcal
snack
1.33x bag microwave popcorn4 1.33 bags 23:45
23% 2 g/100kcal
9g P, 530 kcal
Fri 31 Jul rest , βοΈ 74.50 kg , π΄ 8.2h 84% , π‘ 63% , β€οΈ 53
2,253 / 2,400 kcal
target 1,900
2,253 eaten
maintenance 2,400
233 g protein
goal 180 g β
6 items, deficit 147 kcal , π₯¦ 100% NOVA 1
lunch
beef stir fry w/ bell pepper & kikkoman1 236 g 13:29
24% 10 g/100kcal
57g P, 550 kcal
snack
banana1 1 18:46
5% 1 g/100kcal
1g P, 105 kcal
dinner
380g acΓ©m meatballs with garlic and onion1 380 g 20:00
34% 12 g/100kcal
91g P, 760 kcal
dinner
cooked sweet potato1 very little bit (~50g) 20:00
2% 2 g/100kcal
1g P, 45 kcal
dinner
skyr (Continente) with cinnamon1 500 g 22:00
13% 19 g/100kcal
55g P, 290 kcal
whole dutch milk1 750 ml 00:52
22% 6 g/100kcal
28g P, 503 kcal
Thu 30 Jul lifting , βοΈ 74.85 kg , π΄ 6.1h 68% , π‘ 38% , β€οΈ 56
1,701 / 2,400 kcal
target 1,900
1,701 eaten
maintenance 2,400
180 g protein
goal 180 g β
7 items, deficit 699 kcal , π₯¦ 100% NOVA 1
lunch
acΓ©m minced meat1 369 g cooked (513 g raw) 15:06
43% 12 g/100kcal
89g P, 738 kcal
lunch
brussels sprouts oven roasted salt & pepper1 1 oven tray (~400 g) 15:06
10% 9 g/100kcal
16g P, 172 kcal
snack
banana1 1 17:22
6% 1 g/100kcal
1g P, 105 kcal
workout
ποΈ lifting heavy back day 19:30
60 min
workout
ποΈ sauna Sauna (WIP: go sauna #life) 20:54
dinner
skyr (Continente) with cinnamon1 500 g 21:57
17% 19 g/100kcal
55g P, 290 kcal
1 cup dutch whole milk1 1 cup 00:36
10% 6 g/100kcal
9g P, 168 kcal
snack
strawberries1 1 bowl 00:36
4% 2 g/100kcal
1g P, 60 kcal
dutch whole milk1 1 cup 01:00
10% 6 g/100kcal
9g P, 168 kcal
Wed 29 Jul rest , π΄ 6.8h 91% , π’ 95% , β€οΈ 50
1,870 / 2,400 kcal
target 1,900
1,870 eaten
maintenance 2,400
172 g protein
goal 180 g β
7 items, deficit 530 kcal β , π₯¦ 34% NOVA 1
lunch
bone-in chicken thigh w/ skin, kikkoman soy & lemon1 392g bone-in (~235g edible) 14:01
29% 10 g/100kcal
55g P, 550 kcal
lunch
roasted brussels sprouts, salt & pepper1 151 g 14:02
3% 9 g/100kcal
6g P, 65 kcal
lunch
cucumber 107g1 107 g 14:03
1% 7 g/100kcal
1g P, 15 kcal
snack
5 small Irish hamburger patties4 5 small (~250g) 23:08
27% 12 g/100kcal
60g P, 500 kcal
snack
jelly donut from Ireland4 1 23:08
13% 2 g/100kcal
4g P, 250 kcal
snack
yopro with cinnamon4 1 bowl 01:54
13% 18 g/100kcal
42g P, 240 kcal
snack
jelly donut from Ireland4 1 03:00
13% 2 g/100kcal
4g P, 250 kcal
Tue 28 Jul rest , π΄ 7.8h 93% , π’ 99% , β€οΈ 49
3,695 / 2,400 kcal
target 1,900
3,695 eaten
maintenance 2,400
238 g protein
goal 180 g β
6 items, surplus 1,295 kcal , π₯¦ 41% NOVA 1
breakfast
Irish breakfast (2 sausages, Irish bacon, 1 poached egg, baked beans, mushrooms; no potato)4 1 plate 10:53
19% 7 g/100kcal
48g P, 720 kcal
snack
small banana1 1 small 14:21
2% 1 g/100kcal
1g P, 90 kcal
Guinness pint3 half pint (~285 ml) 14:30
3% 1 g/100kcal
1g P, 105 kcal
lunch
fish and chips (battered fish, chips, mushy peas, tartar sauce)4 1 plate 15:28
26% 5 g/100kcal
45g P, 950 kcal
snack
soft serve ice cream cone with chocolate dip4 1 cone 16:30
11% 1 g/100kcal
6g P, 420 kcal
snack
2 sirloin steaks (pan-fried with butter & rosemary), brussel sprouts, cucumber, 500ml orange juice1 2 steaks (~450g), 150g sprouts, 150g cucumber, 500ml juice 00:07
38% 10 g/100kcal
137g P, 1,410 kcal
Mon 27 Jul rest , βοΈ 74.65 kg , π΄ 8.2h 83% , π‘ 45% , β€οΈ 55
1,474 / 2,400 kcal
target 1,900
1,474 eaten
maintenance 2,400
183 g protein
goal 180 g β
14 items, deficit 926 kcal , π₯¦ 100% NOVA 1
lunch
sirloin steak1 161 g (lean cut) 14:30
22% 14 g/100kcal
45g P, 322 kcal
lunch
oven brussels sprouts1 104 g 14:31
4% 7 g/100kcal
4g P, 58 kcal
lunch
lettuce with cherry tomato1 99 g 14:32
1% 8 g/100kcal
2g P, 20 kcal
lunch
sirloin steak β 2nd portion1 105 g (lean cut) 14:34
14% 14 g/100kcal
29g P, 210 kcal
lettuce with cherry tomato1 14:50
2% 8 g/100kcal
2g P, 26 kcal
lunch
pineapple slice with cinnamon1 1 slice 15:00
3% 1 g/100kcal
1g P, 45 kcal
lunch
pineapple slice with cinnamon1 1 slice 15:04
3% 1 g/100kcal
1g P, 45 kcal
snack
Skyr1 325 g 17:46
13% 19 g/100kcal
36g P, 188 kcal
dinner
bone-in chicken thigh with skin1 198g (est 60% edible ~119g) 21:22
19% 10 g/100kcal
28g P, 276 kcal
dinner
lettuce1 50 g 21:22
1% 8 g/100kcal
1g P, 8 kcal
dinner
red bell pepper1 43 g 21:24
1% 3 g/100kcal
0g P, 13 kcal
dinner
skinless boneless chicken thigh1 73 g 21:30
9% 14 g/100kcal
18g P, 129 kcal
dinner
boneless skinless chicken thigh1 73 g 21:47
9% 14 g/100kcal
18g P, 129 kcal
dinner
lettuce1 30 g 21:47
0% 8 g/100kcal
0g P, 5 kcal
Sun 26 Jul rest , π΄ 8.3h 90% , π’ 74% , β€οΈ 53
1,923 / 2,400 kcal
target 1,900
1,923 eaten
maintenance 2,400
188 g protein
goal 180 g β
11 items, deficit 477 kcal β , π₯¦ 100% NOVA 1
breakfast
2 eggs, grilled tomato, grilled mushrooms and scrambled eggs1 1 plate 11:10
22% 7 g/100kcal
30g P, 420 kcal
lunch
Irish ribeye1 120 g 15:08
16% 9 g/100kcal
27g P, 312 kcal
lunch
Irish ribeye β 2nd portion1 130 g 15:08
18% 9 g/100kcal
29g P, 338 kcal
lunch
bowl of lettuce salad1 1 bowl 15:16
3% 4 g/100kcal
2g P, 50 kcal
dinner
white rice1 110 g 21:33
7% 2 g/100kcal
3g P, 143 kcal
dinner
oven brussel sprouts1 101 g 21:34
3% 7 g/100kcal
4g P, 56 kcal
dinner
chicken thigh with skin (bone-in)1 102 g bone-in (~68 g meat) 21:34
9% 11 g/100kcal
20g P, 175 kcal
dinner
skinless boneless chicken thigh1 61 g 21:35
6% 14 g/100kcal
15g P, 108 kcal
dinner
chicken juice1 18 g 21:36
1% 8 g/100kcal
2g P, 25 kcal
dinner
lettuce1 37 g 21:37
0% 8 g/100kcal
1g P, 6 kcal
snack
skyr1 500 g 00:11
15% 19 g/100kcal
55g P, 290 kcal
Sat 25 Jul rest , π΄ 7.7h 89% , π‘ 36% , β€οΈ 56
2,131 / 2,400 kcal
target 1,900
2,131 eaten
maintenance 2,400
208 g protein
goal 180 g β
7 items, deficit 269 kcal , π₯¦ 67% NOVA 1
lunch
ranchero (beef chili + 4 eggs, no tortilla no cream)1 1 plate 13:13
26% 10 g/100kcal
55g P, 550 kcal
lunch
ranchero (beef chili + 4 eggs, no tortilla no cream) β 2nd plate1 1 plate 13:22
26% 10 g/100kcal
55g P, 550 kcal
lunch
green grapes1 12 15:25
2% 1 g/100kcal
1g P, 50 kcal
snack
Bowl Italia salad4 245 g 18:38
10% 4 g/100kcal
9g P, 206 kcal
dinner
Lufthansa chicken teriyaki bowl (partial: 2 small chicken pieces, little rice, veggies)4 partial 20:54
8% 12 g/100kcal
22g P, 180 kcal
dinner
Dean & David chicken caesar wrap4 50% of 260g 21:40
15% 6 g/100kcal
20g P, 315 kcal
snack
Centra Skyr Natural yogurt1 500 g 00:26
13% 17 g/100kcal
47g P, 280 kcal
Fri 24 Jul rest , π΄ 7.1h 71% , π‘ 40% , β€οΈ 56
1,908 / 2,400 kcal
target 1,900
1,908 eaten
maintenance 2,400
184 g protein
goal 180 g β
5 items, deficit 492 kcal β , π₯¦ 33% NOVA 1
lunch
24 slices angus brisket (korean bbq)3 24 slices 12:51
27% 8 g/100kcal
44g P, 520 kcal
lunch
korean seafood pancake4 50% 12:52
25% 4 g/100kcal
20g P, 480 kcal
snack
Pur Natur high protein yogurt1 400 g 17:55
13% 18 g/100kcal
44g P, 248 kcal
dinner
Argentine empanada4 1 20:12
15% 4 g/100kcal
10g P, 280 kcal
dinner
bife de lomo (filet mignon)1 300 g menu (~225 g cooked, lean solomillo) 20:13
20% 17 g/100kcal
66g P, 380 kcal
Thu 23 Jul lifting , π΄ 7.2h 81%
2,030 / 2,400 kcal
target 1,900
2,030 eaten
maintenance 2,400
183 g protein
goal 180 g β
6 items, deficit 370 kcal β , π₯¦ 38% NOVA 1
breakfast
shakshuka (tiny, caramelized onions, 1 egg)1 tiny oven box 11:38
9% 4 g/100kcal
7g P, 180 kcal
lunch
150g piri piri chicken with salad @ honest greens4 150 g chicken + large salad 13:42
21% 9 g/100kcal
38g P, 420 kcal
lunch
135g piri piri chicken @ honest greens4 135 g 15:14
19% 9 g/100kcal
34g P, 380 kcal
snack
Pastoret 500g high protein yogurt3 500 g 18:00
15% 13 g/100kcal
40g P, 300 kcal
workout
ποΈ heavy arms 19:19
snack
50% Argentinean empanada (beef, tomato, potato)4 half 22:51
8% 5 g/100kcal
8g P, 165 kcal
snack
Argentinean ribeye (entrecot)1 300 g raw (~225 g cooked) 22:53
29% 10 g/100kcal
56g P, 585 kcal
Wed 22 Jul lifting , βοΈ 75.40 kg , π΄ 9.2h 87% , π‘ 55% , β€οΈ 54
1,673 / 2,400 kcal
target 1,900
1,673 eaten
maintenance 2,400
169 g protein
goal 180 g
7 items, deficit 727 kcal , π₯¦ 63% NOVA 1
lunch
roasted chicken leg quarters1 419g bone-in (210g edible) 14:58
30% 10 g/100kcal
50g P, 500 kcal
lunch
lettuce with vinegar1 small portion 15:00
1% 5 g/100kcal
1g P, 20 kcal
snack
yopro tub4 1 tub 16:40
14% 18 g/100kcal
42g P, 240 kcal
snack
cucumber slices1 10 thick slices 17:16
1% 5 g/100kcal
1g P, 20 kcal
snack
acΓ©m steak1 225.5 g (50% of 451g raw) 22:58
27% 12 g/100kcal
54g P, 451 kcal
snack
baguette with spanish ham4 size of hand 00:03
23% 5 g/100kcal
20g P, 380 kcal
snack
orange1 1 medium 00:04
4% 2 g/100kcal
1g P, 62 kcal
Tue 21 Jul lifting , βοΈ 75.20 kg , π΄ 2.1h 25% , π‘ 65% , β€οΈ 53
1,780 / 2,400 kcal
target 1,900
1,780 eaten
maintenance 2,400
171 g protein
goal 180 g β
11 items, deficit 620 kcal β , π₯¦ 78% NOVA 1
lunch
acΓ©m minced meat1 280 g 13:58
31% 12 g/100kcal
67g P, 560 kcal
lunch
basmati rice1 113 g 13:58
8% 2 g/100kcal
3g P, 147 kcal
lunch
cucumber slices with vinegar1 5 slices 13:58
1% 3 g/100kcal
1g P, 15 kcal
lunch
handful of blueberries1 a handful 13:59
2% 1 g/100kcal
1g P, 40 kcal
snack
mandarin1 half 17:01
1% 2 g/100kcal
1g P, 25 kcal
workout
ποΈ lifting heavy back β pull-ups, 30kg dumbbell rows, stiff-leg deadlift, barbell rows 19:15
60 min
dinner
acΓ©m steak1 183 g 21:35
21% 12 g/100kcal
44g P, 366 kcal
dinner
basmati rice1 65 g 21:37
5% 2 g/100kcal
2g P, 85 kcal
dinner
red tomato beans3 74 g 21:38
4% 6 g/100kcal
4g P, 67 kcal
dinner
basmati rice1 117 g 21:40
9% 2 g/100kcal
3g P, 153 kcal
dinner
red tomato beans3 91 g 21:40
5% 6 g/100kcal
5g P, 82 kcal
snack
yopro4 1 tub 22:40
13% 18 g/100kcal
42g P, 240 kcal
Mon 20 Jul lifting , π΄ 9.0h 81% , π‘ 44% , β€οΈ 57
1,455 / 2,400 kcal
target 1,900
1,455 eaten
maintenance 2,400
154 g protein
goal 180 g
8 items, deficit 945 kcal , π₯¦ 62% NOVA 1
lunch
pork ribs with honey3 322 g bone-in (~80 g meat, very bony) 14:17
14% 10 g/100kcal
20g P, 200 kcal
lunch
rice1 100 g 14:24
9% 2 g/100kcal
3g P, 130 kcal
lunch
cucumber with balsamic1 107 g 14:26
3% 3 g/100kcal
1g P, 40 kcal
lunch
acΓ©m minced meat1 169 g 14:27
23% 12 g/100kcal
40g P, 330 kcal
lunch
watermelon1 4 small slices 14:37
8% 2 g/100kcal
2g P, 120 kcal
dinner
dark choco 85%3 20g 20:25
8% 2 g/100kcal
2g P, 120 kcal
dinner
YoPro protein yogurt4 1 tub 20:27
16% 18 g/100kcal
42g P, 240 kcal
snack
skyr with strawberries and cinnamon1 whole 400g tub + strawberries + cinnamon 22:34
19% 16 g/100kcal
44g P, 275 kcal
Sun 19 Jul cardio , π΄ 5.2h 71% , π΄ 31% , β€οΈ 55
2,570 / 2,400 kcal
target 1,900
2,570 eaten
maintenance 2,400
155 g protein
goal 180 g
7 items, surplus 170 kcal , π₯¦ 38% NOVA 1
lunch
chicken leg quarters, kikkoman soy1 413 g 13:18
33% 9 g/100kcal
78g P, 850 kcal
lunch
roasted bell pepper1 25 g 13:19
0% 4 g/100kcal
0g P, 8 kcal
lunch
white basmati rice1 96 g 13:20
5% 2 g/100kcal
3g P, 125 kcal
workout
ποΈ cycling Concept2 BikeErg 22 km 17:37
60 min, -587 kcal
dinner
Guinness Draught3 440 ml can 21:00
6% 1 g/100kcal
2g P, 150 kcal
dinner
World Cup buffet β steak, sausage, chicken4 mixed plate ~300 g 21:30
27% 9 g/100kcal
60g P, 700 kcal
snack
Basque cheesecake4 1.5 slices ~150 g 22:30
20% 2 g/100kcal
9g P, 510 kcal
snack
Havanna chocolate alfajor4 1 (~60 g, label 378kcal/100g) 01:14
9% 1 g/100kcal
3g P, 227 kcal
Sat 18 Jul rest , π΄ 8.6h 96% , π’ 82% , β€οΈ 51
1,976 / 2,400 kcal
target 1,900
1,976 eaten
maintenance 2,400
186 g protein
goal 180 g β
9 items, deficit 424 kcal β , π₯¦ 50% NOVA 1
black coffee1 11:18
0% 0 g/100kcal
0g P, 2 kcal
lunch
acem meatballs1 243 g 13:43
27% 11 g/100kcal
58g P, 536 kcal
lunch
brussel sprouts1 45 g 13:43
1% 8 g/100kcal
2g P, 19 kcal
lunch
minced meat acem1 18g 13:44
2% 11 g/100kcal
4g P, 40 kcal
lunch
sweet potatoes1 107 g 13:47
5% 2 g/100kcal
2g P, 100 kcal
snack
cherries1 10 14:01
2% 2 g/100kcal
1g P, 45 kcal
lunch
cherries1 5 14:03
1% 2 g/100kcal
1g P, 22 kcal
dinner
seafood dinner β ceviche, raw fish, bacalhau, garlic butter bread3 small dishes, shared 20:30
50% 8 g/100kcal
75g P, 980 kcal
snack
skyr natural continente1 400 g tub (Continente EquilΓbrio) 23:30
12% 19 g/100kcal
44g P, 232 kcal
Fri 17 Jul cardio , βοΈ 75.85 kg , π΄ 9.2h 88% , π’ 81% , β€οΈ 52
1,825 / 2,400 kcal
target 1,900
1,825 eaten
maintenance 2,400
159 g protein
goal 180 g
13 items, deficit 575 kcal β , π₯¦ 94% NOVA 1
lunch
acem steak dutch1 159 g 12:47
19% 11 g/100kcal
38g P, 350 kcal
lunch
asian beef slices with bell pepper1 133g 12:47
19% 10 g/100kcal
34g P, 350 kcal
lunch
lettuce1 37 g
0% 6 g/100kcal
0g P, 5 kcal
black coffee1 16:44
0g P, 0 kcal
snack
lettuce1 26g
0% 8 g/100kcal
0g P, 4 kcal
snack
apple1 1 whole
5% 1 g/100kcal
1g P, 95 kcal
snack
yogurt with mirtilos and seeds1 150g yogurt, 50g mirtilos, 5g seeds 18:11
7% 13 g/100kcal
17g P, 130 kcal
workout
ποΈ cycling HIIT 18:21
30 min, -280 kcal
dinner
minced meat acem1 263 g 19:47
32% 11 g/100kcal
63g P, 580 kcal
dinner
white rice1 104 g 19:47
7% 2 g/100kcal
3g P, 135 kcal
dinner
sweet potato1 50g 19:47
2% 2 g/100kcal
1g P, 45 kcal
dinner
lettuce1 some ~30g 19:47
0% 8 g/100kcal
0g P, 4 kcal
dinner
cherry tomatoes1 some ~60g 19:47
1% 5 g/100kcal
1g P, 11 kcal
snack
85% lindt3 20g 20:16
6% 2 g/100kcal
2g P, 116 kcal
Thu 16 Jul lifting , βοΈ 76.25 kg , π΄ 7.0h 87% , π’ 94% , β€οΈ 50
2,152 / 2,400 kcal
target 1,900
2,152 eaten
maintenance 2,400
184 g protein
goal 152 g β
13 items, deficit 248 kcal , π₯¦ 76% NOVA 1
black coffee1 11:16
0g P, 0 kcal
lunch
beef stew meat1 215g 13:26
22% 11 g/100kcal
54g P, 475 kcal
lunch
white basmati rice1 127 g 13:26
8% 2 g/100kcal
4g P, 165 kcal
lunch
cucumber with vinegar1 93g 13:27
1% 4 g/100kcal
1g P, 25 kcal
workout
ποΈ lifting heavy arms day β 90 kg bench press etc 16:30
60 min, -200 kcal
snack
banana (pre-workout)1 1 16:45
4% 1 g/100kcal
1g P, 95 kcal
snack
85% lindt choco3 20g 18:09
5% 2 g/100kcal
2g P, 116 kcal
snack
skyr natural1 150g 18:11
4% 19 g/100kcal
17g P, 87 kcal
dinner
acem steak1 274 g 18:46
28% 11 g/100kcal
66g P, 600 kcal
dinner
acem steak (top-up)1 44g 19:20
5% 10 g/100kcal
11g P, 110 kcal
dinner
70% lindt lindor choco ball4 1 19:58
4% 2 g/100kcal
2g P, 85 kcal
dinner
sourdough with skyr and strawberries3 2 slices + 150g skyr + 200g strawberries 20:22
15% 8 g/100kcal
25g P, 319 kcal
dinner
cucumber with balsamic vinegar1 8 slices 20:36
1% 4 g/100kcal
1g P, 25 kcal
snack
passionfruit1 2 22:28
2% 4 g/100kcal
2g P, 50 kcal
Wed 15 Jul rest , βοΈ 75.85 kg , π΄ 7.2h 86% , π‘ 50% , β€οΈ 54
1,914 / 2,400 kcal
target 1,900
1,914 eaten
maintenance 2,400
151 g protein
goal 152 g β
11 items, deficit 486 kcal β , π₯¦ 56% NOVA 1
black coffee1 10:25
0g P, 0 kcal
lunch
roasted chicken leg quarters1 337 g 13:56
41% 10 g/100kcal
79g P, 785 kcal
lunch
cucumber and tomato with balsamic vinegar1 110g 14:08
2% 3 g/100kcal
1g P, 35 kcal
lunch
blueberries1 133 g 14:08
4% 1 g/100kcal
1g P, 76 kcal
workout
ποΈ walk 7000 steps (~2000 over 5k daily avg) 17:00
68 min, -80 kcal
dinner
pao de chorizo4 1 18:30
20% 4 g/100kcal
15g P, 380 kcal
espresso1 1 20:55
0g P, 0 kcal
dinner
apple cake (Ukrainian sharlotka)4 98 g 21:02
10% 3 g/100kcal
7g P, 190 kcal
snack
microwave popcorn4 1/3 bag 21:10
7% 2 g/100kcal
3g P, 140 kcal
snack
skyr1 225 g (Ana had a spoon) 21:20
7% 19 g/100kcal
25g P, 130 kcal
snack
strawberries1 120 g 21:20
2% 3 g/100kcal
1g P, 38 kcal
snack
yopro4 200 g 00:19
7% 14 g/100kcal
20g P, 140 kcal
Tue 14 Jul lifting , βοΈ 75.20 kg , π΄ 7.8h 94% , π‘ 49% , β€οΈ 53
2,064 / 2,400 kcal
target 1,900
2,064 eaten
maintenance 2,400
149 g protein
goal 152 g β
13 items, deficit 336 kcal , π₯¦ 94% NOVA 1
black coffee1 1 11:39
0% 0 g/100kcal
0g P, 2 kcal
lunch
acΓ©m minced meat1 191 g cooked 13:32
23% 10 g/100kcal
48g P, 470 kcal
lunch
basmati rice1 190 g cooked 13:32
12% 2 g/100kcal
5g P, 247 kcal
lunch
bell peppers1 95 g cooked 13:32
1% 4 g/100kcal
1g P, 24 kcal
lunch
cucumber with vinegar1 84 g 13:32
1% 4 g/100kcal
1g P, 14 kcal
lunch
blackberries1 10 13:47
1% 4 g/100kcal
1g P, 25 kcal
black coffee1 1 cup 16:01
0% 0 g/100kcal
0g P, 5 kcal
snack
banana1 1 17:47
5% 1 g/100kcal
1g P, 105 kcal
workout
ποΈ back (PT) heavy back day: dumbbell rows 32.5kg, wide pull-ups 18:00
60 min, -300 kcal
snack
lindt 85% dark chocolate3 20 g 19:27
6% 2 g/100kcal
2g P, 120 kcal
dinner
white rice1 104 g 21:36
7% 2 g/100kcal
3g P, 135 kcal
dinner
brussels sprouts1 185 g 21:37
4% 8 g/100kcal
6g P, 80 kcal
dinner
acem meatballs1 6 meatballs (375g from 1kg) 21:50
36% 9 g/100kcal
65g P, 750 kcal
snack
skyr1 150g 22:01
4% 19 g/100kcal
17g P, 87 kcal
Mon 13 Jul lifting , βοΈ 75.75 kg , π΄ 7.9h 90% , π‘ 60% , β€οΈ 52
2,054 / 2,400 kcal
target 1,900
2,054 eaten
maintenance 2,400
156 g protein
goal 152 g β
10 items, deficit 346 kcal , π₯¦ 94% NOVA 1
black coffee1
0g P, 0 kcal
snack
banana1 1 13:00
5% 1 g/100kcal
1g P, 95 kcal
workout
ποΈ cycling HIIT 13:11
30 min, -300 kcal
lunch
chicken breast fillet cooked1 172g 13:57
14% 19 g/100kcal
53g P, 284 kcal
lunch
white cooked rice1 112 g 14:11
7% 2 g/100kcal
3g P, 146 kcal
lunch
lettuce and tomato salad1 14:15
2% 4 g/100kcal
2g P, 50 kcal
snack
banana (pre-workout)1 1 17:45
5% 1 g/100kcal
1g P, 95 kcal
snack
Lindt 85% chocolate3 20 g 18:09
6% 2 g/100kcal
2g P, 120 kcal
workout
ποΈ legs (PT) heavy leg day, squats up to 100kg 18:30
60 min, -300 kcal
dinner
oven brussels sprouts1 230 g 20:00
5% 8 g/100kcal
8g P, 99 kcal
dinner
acem steak raw1 488 g raw minus 53 g cooked leftover 20:00
41% 10 g/100kcal
80g P, 840 kcal
dinner
white rice1 250 g cooked (1/2 cup raw) 20:44
16% 2 g/100kcal
6g P, 325 kcal
Sun 12 Jul rest , π΄ 8.2h 98% , π‘ 52% , β€οΈ 53
1,579 / 2,400 kcal
target 1,900
1,579 eaten
maintenance 2,400
165 g protein
goal 152 g β
8 items, deficit 821 kcal , π₯¦ 92% NOVA 1
black coffee1 1 11:00
0% 0 g/100kcal
0g P, 2 kcal
lunch
roasted brussel sprouts1 15:21
5% 5 g/100kcal
4g P, 80 kcal
lunch
acΓ©m steak (40% of eaten ~750g raw)1 ~225 g cooked 15:22
37% 10 g/100kcal
56g P, 585 kcal
black coffee1 16:36
0g P, 0 kcal
snack
banana1 1 17:30
7% 1 g/100kcal
1g P, 105 kcal
dinner
acem meatballs1 22:17
38% 14 g/100kcal
85g P, 600 kcal
snack
lindt 85% dark chocolate3 20g 22:22
8% 2 g/100kcal
2g P, 120 kcal
snack
skyr1 150 g 22:31
6% 19 g/100kcal
17g P, 87 kcal
Sat 11 Jul rest , π΄ 7.5h 90% , π’ 96% , β€οΈ 50
1,855 / 2,400 kcal
target 1,900
1,855 eaten
maintenance 2,400
203 g protein
goal 152 g β
9 items, deficit 545 kcal β , π₯¦ 82% NOVA 1
lunch
mussels with onion1 ~40% of 500g pot 13:40
9% 12 g/100kcal
19g P, 160 kcal
lunch
mussels with onion (2nd pan)1 ~40% of 500g pot 13:50
9% 12 g/100kcal
19g P, 160 kcal
banana1 1 17:31
6% 1 g/100kcal
1g P, 105 kcal
1/2 dorado fish and boiled vegetables1 17:32
17% 11 g/100kcal
35g P, 320 kcal
workout
ποΈ cycling HIIT stationary bike intervals 18:56
30 min, -300 kcal
dinner
chicken quarters with kikkoman soy and lemon1 2 20:38
33% 12 g/100kcal
75g P, 620 kcal
dinner
brussels sprouts with salt and pepper no oil1 1 plate (~250g) 20:38
6% 7 g/100kcal
8g P, 110 kcal
yopro yogurt4 450 g 21:26
13% 18 g/100kcal
42g P, 240 kcal
popcorn3 small bowl 23:01
5% 3 g/100kcal
3g P, 100 kcal
snack
strawberries1 125 g 23:59
2% 2 g/100kcal
1g P, 40 kcal
Fri 10 Jul rest , π΄ 7.6h 80% , π’ 96% , β€οΈ 51
1,426 / 2,400 kcal
target 1,900
1,426 eaten
maintenance 2,400
149 g protein
goal 152 g β
11 items, deficit 974 kcal , π₯¦ 67% NOVA 1
black coffee1 1 12:33
0% 0 g/100kcal
0g P, 2 kcal
lunch
minced meat1 170 g cooked 14:41
20% 11 g/100kcal
33g P, 290 kcal
lunch
lettuce1 14:41
1% 10 g/100kcal
1g P, 10 kcal
lunch
minced meat (second helping)1 125 g cooked 14:45
15% 11 g/100kcal
24g P, 214 kcal
black coffee1 1 18:53
0% 0 g/100kcal
0g P, 2 kcal
hibiscus tea1 1 18:53
0g P, 0 kcal
dinner
cooked meatballs1 185 g cooked 21:04
22% 11 g/100kcal
36g P, 316 kcal
dinner
cooked brussel sprouts1 250 g cooked 21:04
6% 8 g/100kcal
7g P, 90 kcal
dinner
potato slices1 2 tiny 21:48
2% 3 g/100kcal
1g P, 30 kcal
snack
YoPro high-protein yogurt4 450 g 22:01
17% 18 g/100kcal
42g P, 240 kcal
snack
dark chocolate 85% Lindt3 40 g 22:42
16% 2 g/100kcal
5g P, 232 kcal
Thu 9 Jul lifting , βοΈ 75.85 kg , π΄ 8.4h 89% , π‘ 55% , β€οΈ 53
1,854 / 2,400 kcal
target 1,900
1,854 eaten
maintenance 2,400
171 g protein
goal 152 g β
10 items, deficit 546 kcal β , π₯¦ 74% NOVA 1
black coffee1 2
0g P, 0 kcal
lunch
beef stir-fry with bell pepper, kikkoman1 263 g cooked 14:00
25% 13 g/100kcal
57g P, 455 kcal
lunch
rice1 164 g cooked 14:00
11% 2 g/100kcal
4g P, 210 kcal
lunch
olive oil (stir-fry cooking adjustment)2 1/2 tbsp 14:00
3% 0 g/100kcal
0g P, 60 kcal
snack
banana1 1 16:00
5% 1 g/100kcal
1g P, 95 kcal
workout
ποΈ upper body (PT) upper body session with personal trainer 17:30
60 min, -300 kcal
dinner
beef stir-fry with bell pepper, kikkoman1 256 g cooked 20:00
24% 12 g/100kcal
55g P, 450 kcal
dinner
olive oil (stir-fry cooking adjustment)2 1/2 tbsp 20:00
3% 0 g/100kcal
0g P, 60 kcal
snack
YoPro yogurt with cinnamon, lemon4 450 g 21:30
13% 18 g/100kcal
42g P, 240 kcal
snack
dark chocolate 85% Lindt3 20 g 21:30
6% 2 g/100kcal
3g P, 116 kcal
milk1 1 glass 01:09
9% 6 g/100kcal
9g P, 168 kcal
Wed 8 Jul rest , βοΈ 76.00 kg , π΄ 6.9h 87%
1,720 / 2,400 kcal
target 1,900
1,720 eaten
maintenance 2,400
159 g protein
goal 152 g β
5 items, deficit 680 kcal , π₯¦ 35% NOVA 1
black coffee1 2
0g P, 0 kcal
lunch
meatballs with onion, garlic, butter1 250 g raw 14:00
35% 8 g/100kcal
46g P, 600 kcal
snack
banana-oat bread4 1 slice
12% 2 g/100kcal
4g P, 200 kcal
dinner
steak, fresh pork sausage, potato wedges, coleslaw4 402 g 19:00
40% 10 g/100kcal
67g P, 680 kcal
workout
ποΈ sauna Sauna (WIP: go sauna #life) 19:26
snack
YoPro yogurt with cinnamon, lemon4 450 g 21:30
14% 18 g/100kcal
42g P, 240 kcal
Tue 7 Jul lifting , π΄ 7.5h 85% , π’ 68% , β€οΈ 53
2,095 / 2,400 kcal
target 1,900
2,095 eaten
maintenance 2,400
193 g protein
goal 160 g β
9 items, deficit 305 kcal , π₯¦ 63% NOVA 1
black coffee1 2
0g P, 0 kcal
lunch
chicken leg quarters, soy + paprika1 777 g raw 14:00
45% 12 g/100kcal
113g P, 935 kcal
lunch
blackberries and blueberries1 0.5 bowl 14:00
3% 2 g/100kcal
1g P, 60 kcal
lunch
rice1 55 g dry 14:00
11% 2 g/100kcal
4g P, 220 kcal
snack
banana1 1
5% 1 g/100kcal
1g P, 95 kcal
snack
dark chocolate 85% Lindt3 20 g
6% 1 g/100kcal
1g P, 116 kcal
workout
ποΈ back (PT) pull-ups 10x3, dumbbell rows 5x8 @20kg per arm, gorilla rows 5x15 @20kg per side 17:30
60 min, -300 kcal
dinner
YoPro high-protein yogurt4 450 g 19:00
11% 18 g/100kcal
42g P, 240 kcal
dinner
eggs with cheese, cherry tomatoes3 4 eggs + 30 g cheese 19:00
20% 7 g/100kcal
31g P, 425 kcal
dinner
sambal oelek2 2 tsp 19:00
0% 0 g/100kcal
0g P, 4 kcal
Mon 6 Jul lifting , π΄ 6.5h 85% , π‘ 59% , β€οΈ 53
2,010 / 2,400 kcal
target 1,900
2,010 eaten
maintenance 2,400
174 g protein
goal 160 g β
8 items, deficit 390 kcal β , π₯¦ 78% NOVA 1
black coffee1 2
0g P, 0 kcal
lunch
meatballs with onion, garlic, butter1 320 g raw 14:00
37% 8 g/100kcal
58g P, 750 kcal
lunch
brussels sprouts, roasted, no oil1 14:00
3% 8 g/100kcal
5g P, 60 kcal
snack
banana1 2
9% 1 g/100kcal
2g P, 190 kcal
workout
ποΈ legs (PT) squats up to 90kg multiple sets, stiff-leg deadlift, dumbbell lunges 18:30
60 min, -300 kcal
dinner
eggs1 2 19:00
7% 9 g/100kcal
12g P, 140 kcal
dinner
eggs1 6 19:00
21% 8 g/100kcal
36g P, 430 kcal
dinner
sardines in olive oil, organic3 84 g drained 19:00
10% 10 g/100kcal
19g P, 200 kcal
snack
YoPro high-protein yogurt4 450 g 21:30
12% 18 g/100kcal
42g P, 240 kcal
Sun 5 Jul rest , π΄ 7.2h 89% , π’ 69% , β€οΈ 52
1,941 / 2,400 kcal
target 1,900
1,941 eaten
maintenance 2,400
167 g protein
goal 160 g β
10 items, deficit 459 kcal β , π₯¦ 81% NOVA 1
black coffee1 2
0g P, 0 kcal
lunch
steak, sliced, with blueberries1 240 g cooked 14:00
32% 10 g/100kcal
60g P, 630 kcal
snack
flat white3 1 small
6% 5 g/100kcal
6g P, 110 kcal
snack
Venco zoute drop candies4 6
5% 1 g/100kcal
1g P, 100 kcal
snack
Venco zoute drop candies4 3
3% 1 g/100kcal
0g P, 50 kcal
snack
whole milk1 250 ml
9% 6 g/100kcal
9g P, 168 kcal
workout
ποΈ cycling HIIT stationary bike intervals
30 min, -200 kcal
dinner
tuna in brine, Minerva3 84 g drained 19:00
5% 24 g/100kcal
21g P, 88 kcal
dinner
minced meat1 292 g cooked 19:00
26% 11 g/100kcal
57g P, 500 kcal
dinner
brussels sprouts, roasted, with olive oil1 1 tray 19:00
14% 4 g/100kcal
10g P, 275 kcal
snack
high-protein yogurt Pastoret3 35 g 21:30
1% 14 g/100kcal
3g P, 20 kcal
Sat 4 Jul cardio , π΄ 8.7h 95% , π’ 99% , β€οΈ 49
2,046 / 2,400 kcal
target 1,900
2,046 eaten
maintenance 2,400
185 g protein
goal 160 g β
8 items, deficit 354 kcal β , π₯¦ 91% NOVA 1
black coffee1 2
0g P, 0 kcal
lunch
dark chocolate 85% Lindt3 20 g 14:00
6% 2 g/100kcal
3g P, 116 kcal
lunch
chicken leg quarters, soy marinade1 3 14:00
46% 12 g/100kcal
113g P, 935 kcal
lunch
kimchi3 14:00
1% 5 g/100kcal
1g P, 20 kcal
snack
Venco zoute drop candies4 3
2% 1 g/100kcal
0g P, 40 kcal
snack
strawberries1 1 handful
2% 2 g/100kcal
1g P, 35 kcal
workout
ποΈ cycling HIIT stationary bike intervals
30 min, -200 kcal
dinner
fried rice with minced meat, 1 egg, garlic1 19:00
34% 7 g/100kcal
47g P, 700 kcal
snack
high-protein yogurt with blackberries, blueberries1 250 g 21:30
10% 10 g/100kcal
20g P, 200 kcal
π§ Correlations & insights AI, daily, updated 2026-08-13 14:55
Factor Ξ recovery Ξ resting HR Ξ sleep hrs Ξ sleep score Ξ strain Productivity Net score Net score (sig only)
π Pre-workout bananaRecovery/sleep: gym days WITH a banana vs gym days WITHOUT one - the question is whether the banana fuels a harder session, so strain is the column that matters here; small n, recent. Strain: same day. Productivity: next day. n=9, Jul 2026βAug 2026
+13%weak -2%weak +11%weak +9%weak +20%weak -3.3weak +8.6% β
Recovery/sleep: nights home WITH company vs the home-alone nights - the mirror row. Strain: same day. Productivity: same day. n=234, Apr 2025βAug 2026
+17%weak +0%weak +10%strong +7%strong +20%weak -2.1weak +8.5% +8.4%
π΅ Dry bedroomRecovery/sleep: the morning after a night in your LOWEST third of overnight bedroom humidity (β€58% RH), home nights only, 22:00-08:00. Strain: same day. Productivity: next day. n=21, May 2026βAug 2026
+2%weak -2%medium +4%weak +7%medium +1%weak +0.1weak +4.2% +4.8%
π§ Low strainRecovery/sleep: the night after a low-strain day (bottom-third exertion; mostly rest days). Strain: next day. Productivity: next day. n=131, Apr 2025βAug 2026
+8%medium -1%medium +0%weak +0%weak -9%medium +0.0weak +3.1% +4.6%
π₯ Low caloriesRecovery/sleep: the night after a low-calorie day. Strain: same day. Productivity: next day. n=19, Jul 2026βAug 2026
+12%weak -2%weak -2%weak -1%weak -2%weak +3.0weak +2.4% β
π Being homeRecovery/sleep: every night at home base (Ericeira/Lisbon) vs nights away. Strain: same day. Productivity: same day. n=240, Apr 2025βAug 2026
+4%weak -1%medium +2%weak +3%weak +3%weak +0.9weak +2.4% +1.1%
Recovery/sleep: every home night BEFORE the whole-house air purifiers (2026-07-22) vs home nights since them - the mirror row. Strain: same day. Productivity: same day. n=225, Apr 2025βJul 2026
+7%weak +1%weak +1%weak +1%weak +0%weak -1.4weak +2.1% β
π High workloadRecovery/sleep: the night after a heavy-work day (top-third todo count). Strain: same day. Productivity: next day. n=162, Apr 2025βAug 2026
+3%weak -1%medium +1%weak +3%weak +5%weak +0.9weak +1.7% +0.9%
π§ SaunaRecovery/sleep: the night after the sauna. Strain: next day. Productivity: next day. n=43, Apr 2025βAug 2026
-1%weak -1%weak +4%weak +1%weak -2%weak +0.1weak +1.1% β
ποΈ Gym soloRecovery/sleep: the night after a solo gym session (no PT tagged β may include a few untagged PT days). Strain: same day. Productivity: same day. n=61, May 2025βAug 2026
-2%weak -0%weak +3%weak +2%weak +15%medium -0.5weak +0.8% β
βοΈ Cool bedroomRecovery/sleep: the morning after a night in your LOWEST third of overnight bedroom temp (β€18Β°C), home nights only, 22:00-08:00. Strain: same day. Productivity: next day. n=22, Apr 2026βAug 2026
-1%weak +1%weak +3%weak +2%weak +11%weak +1.9weak +0.8% β
π¬ Flight homeRecovery/sleep: the first night back at home base (Ericeira/Lisbon) after being away. Strain: same day. Productivity: same day. n=7, May 2025βJul 2026
+5%weak -1%weak -3%weak -1%weak -28%v. strong +4.2weak +0.5% β
π₯© Low protein %Recovery/sleep: the night after a low-protein-share day. Strain: same day. Productivity: next day. n=19, Jul 2026βAug 2026
-2%weak +0%weak +0%weak +2%weak +14%weak -2.1weak +0.0% β
π§ Low fat food %Recovery/sleep: the night after a low-dietary-fat-share day. Strain: same day. Productivity: next day. n=18, Jul 2026βAug 2026
+5%weak -1%weak -3%weak -3%weak +14%weak -2.6weak -0.1% β
π₯ Martial artsRecovery/sleep: the night after muay thai / BJJ. Strain: same day. Productivity: same day. n=10, May 2025βMar 2026
-9%weak -1%weak +1%weak +7%weak +53%strong -0.3weak -0.1% β
π§βπ« Gym with PTRecovery/sleep: the night after a coached (personal-trainer) gym session β the heavy/PR ones. Strain: same day. Productivity: same day. n=121, Apr 2025βAug 2026
-1%weak +1%weak +1%weak +0%weak +47%v. strong +3.1v. strong -0.1% β
π» CoworkingRecovery/sleep: the night after coworking. Strain: same day. Productivity: same day. n=45, Apr 2025βJul 2026
-1%weak +0%weak -2%weak +1%weak -2%weak -0.9weak -0.5% β
ποΈ GymRecovery/sleep: the night after training. Strain: same day. Productivity: same day. n=188, Apr 2025βAug 2026
-4%weak +1%weak +1%weak +1%weak +51%v. strong +2.2v. strong -0.6% β
π Low carbs %Recovery/sleep: the night after a low-carb-share day. Strain: same day. Productivity: next day. n=19, Jul 2026βAug 2026
-7%weak +1%weak +2%weak +3%weak -9%weak +3.9medium -0.6% β
π‘οΈ Warm bedroomRecovery/sleep: the morning after a night in your HIGHEST third of overnight bedroom temp (β₯19Β°C), home nights only, 22:00-08:00. Strain: same day. Productivity: next day. n=20, May 2026βAug 2026
+6%weak -2%weak -8%weak -3%weak +0%weak -1.9weak -0.9% β
π High carbs %Recovery/sleep: the night after a carb-heavy day (high % from carbs). Strain: same day. Productivity: next day. n=19, Jul 2026βAug 2026
+2%weak -1%weak -4%weak -3%weak +14%weak -3.0weak -1.1% β
π₯΅ High strainRecovery/sleep: the night after a high-strain day (top-third exertion) β 81% of these are gym days, so this β the gym factor. Strain: next day. Productivity: next day. n=129, Apr 2025βAug 2026
-6%weak +1%medium +1%weak +2%weak +10%medium +0.8weak -1.2% -1.1%
π₯± Bad sleepRecovery/sleep: the morning after a short-sleep night (bottom-third hours) -> the FOLLOWING morning. Strain: same day. Productivity: same day. n=145, Apr 2025βAug 2026
-5%weak +1%strong +4%weak -3%weak -3%weak -0.7weak -1.4% -1.5%
π§ High fat food %Recovery/sleep: the night after a fat-heavy day (high % of calories from dietary fat). Strain: same day. Productivity: next day. n=20, Jul 2026βAug 2026
-11%weak +1%weak +2%weak +3%weak -17%weak +2.7weak -2.0% β
π΄ Good sleepRecovery/sleep: the morning after a long-sleep night (top-third hours) -> the FOLLOWING morning. Strain: same day. Productivity: same day. n=149, Apr 2025βAug 2026
-2%weak -1%weak -4%medium -0%weak +7%weak +0.0weak -2.1% -4.3%
Recovery/sleep: every home night SINCE the whole-house air purifiers (2026-07-22) vs home nights BEFORE them - regime change, so season/deficit confound until n grows. Strain: same day. Productivity: same day. n=11, Jul 2026βAug 2026
-7%weak -1%weak -1%weak -1%weak +0%weak +1.4weak -2.1% β
π₯© High protein %Recovery/sleep: the night after a protein-heavy day (high % of calories from protein). Strain: same day. Productivity: next day. n=19, Jul 2026βAug 2026
-3%weak +0%weak -3%weak -2%weak -13%weak +3.0weak -2.2% β
π Low workloadRecovery/sleep: the night after a light-work day (bottom-third todo count). Strain: same day. Productivity: next day. n=144, Apr 2025βAug 2026
-5%weak +1%weak -0%weak -3%weak -7%weak -1.1weak -2.2% β
πΊ AlcoholRecovery/sleep: the night after drinking. Strain: next day. Productivity: next day. n=9, Jul 2025βJul 2026
-14%weak +3%weak +3%weak +4%weak -9%weak +1.7weak -2.6% β
π MassageRecovery/sleep: the night after the massage. Strain: same day. Productivity: same day. n=19, Apr 2025βAug 2026
-15%medium +1%weak +5%weak +4%medium +1%weak -3.5strong -2.6% -5.1%
𧳠Being away from homeRecovery/sleep: every night while away from home base (whole trip) vs nights at home. Strain: same day. Productivity: same day. n=174, May 2025βJul 2026
-4%weak +1%weak -3%weak -2%weak -3%weak -0.9weak -2.6% β
π₯ High caloriesRecovery/sleep: the night after a high-calorie day. Strain: same day. Productivity: next day. n=19, Jul 2026βAug 2026
-12%weak +2%weak +1%weak +2%weak +6%weak -3.0weak -2.7% β
βοΈ TanRecovery/sleep: the night after tanning. Strain: same day. Productivity: same day. n=16, Apr 2025βAug 2026
-11%weak -2%medium -3%weak -3%weak -1%weak +2.8strong -2.8% +2.0%
π BathRecovery/sleep: the night after a hot bath. Strain: next day. Productivity: next day. n=19, Apr 2025βAug 2026
-10%weak -0%weak -1%weak -2%weak -7%weak -2.4weak -3.3% β
π§ Humid bedroomRecovery/sleep: the morning after a night in your HIGHEST third of overnight bedroom humidity (β₯60% RH), home nights only, 22:00-08:00. Strain: same day. Productivity: next day. n=20, May 2026βAug 2026
-4%weak +1%weak -3%weak -5%weak -10%weak +0.3weak -3.3% β
π©οΈ Travel short-haulRecovery/sleep: first night after a short flight (<3h shift). Strain: same day. Productivity: same day. n=22, May 2025βJul 2026
-10%weak +1%weak -9%weak -5%weak +5%weak -2.7strong -6.1% β
π« Flight awayRecovery/sleep: the first night away after leaving home base. Strain: same day. Productivity: same day. n=7, May 2025βMay 2026
-9%weak +0%weak -7%weak -10%weak -8%weak -2.7weak -6.5% β
Recovery/sleep: the night after a day at a conference the user FLEW abroad for (Stripe Sessions 2025, Cursor Compile 2026) - jet lag, late nights and socializing ride along, so this measures the whole trip and not the talks. Strain: next day. Productivity: next day. n=3, May 2025βJun 2026
+2%weak +4%weak -9%weak -13%v. strong +11%weak -0.3weak -7.3% -12.8%
Recovery/sleep: nights home ALONE (declared windows: Aug 8-18 2026) vs other home nights. Strain: same day. Productivity: same day. n=5, Aug 2026βAug 2026
-17%weak -0%weak -10%strong -7%strong -20%weak +2.1weak -8.5% -8.4%
βοΈ Travel long-haulRecovery/sleep: first night after a 3h+ timezone flight. Strain: same day. Productivity: same day. n=11, May 2025βJun 2026
-9%weak +0%weak -3%weak -18%medium -10%weak -4.0medium -9.6% -18.0%
π€ SickRecovery/sleep: the night after the sick day. Strain: same day. Productivity: same day. n=5, Jun 2025βFeb 2026
-65%strong +12%strong -11%weak -8%medium -10%weak -3.8weak -25.9% -28.5%
Each row = effect on the night right after (hover a factor for exactly which), % of your baseline, exact numbers on hover, evidence: weak (faint color, could be noise) β medium β strong β v. strong (full color), history starts Apr 2025 (WHOOP purchase)
β’ Protein 120g yesterday well under 180g floor and 178g 30d avg -> hit 180g+ today
β’ Yesterday deficit 128kcal (30d avg -36kcal, goal 500kcal); eaten 1641kcal vs 30d 2018
β’ Last night: 6.8h sleep, 35 recovery (30d 7.2h/60), RHR 55 (30d 53.8)
