🥩 Caltracktoday: rest 1,900 kcal target180 g protein floor-500 kcal deficit goal
🏆 food leaderboard → 🔥 4-day deficit streakAvg −389 kcal, Best: 15 days
Calories Green = at/under target (deficit ✓), amber = a bit over, red = well over, ╌ maintenance , │ target, ╌ median 1,923
median 1,923.0 Tue 14 Jul: 2,064 kcal, goal 1,900, maintenance 2,400 14 Jul Wed 15 Jul: 1,914 kcal, goal 1,900, maintenance 2,400 Thu 16 Jul: 2,152 kcal, goal 1,900, maintenance 2,400 Fri 17 Jul: 1,825 kcal, goal 1,900, maintenance 2,400 Sat 18 Jul: 1,976 kcal, goal 1,900, maintenance 2,400 18 Jul Sun 19 Jul: 2,570 kcal, goal 1,900, maintenance 2,400 Mon 20 Jul: 1,455 kcal, goal 1,900, maintenance 2,400 Tue 21 Jul: 1,780 kcal, goal 1,900, maintenance 2,400 Wed 22 Jul: 1,673 kcal, goal 1,900, maintenance 2,400 22 Jul Thu 23 Jul: 2,030 kcal, goal 1,900, maintenance 2,400 Fri 24 Jul: 1,908 kcal, goal 1,900, maintenance 2,400 Sat 25 Jul: 2,131 kcal, goal 1,900, maintenance 2,400 Sun 26 Jul: 1,923 kcal, goal 1,900, maintenance 2,400 26 Jul Mon 27 Jul: 1,474 kcal, goal 1,900, maintenance 2,400 Tue 28 Jul: 3,695 kcal, goal 1,900, maintenance 2,400 Wed 29 Jul: 1,870 kcal, goal 1,900, maintenance 2,400 Thu 30 Jul: 1,701 kcal, goal 1,900, maintenance 2,400 30 Jul Fri 31 Jul: 2,253 kcal, goal 1,900, maintenance 2,400 Sat 1 Aug: 2,293 kcal, goal 1,900, maintenance 2,400 Sun 2 Aug: 2,159 kcal, goal 1,900, maintenance 2,400 Mon 3 Aug: 1,607 kcal, goal 1,900, maintenance 2,400 3 Aug Tue 4 Aug: 1,841 kcal, goal 1,900, maintenance 2,400 Wed 5 Aug: 1,687 kcal, goal 1,900, maintenance 2,400 Thu 6 Aug: 2,116 kcal, goal 1,900, maintenance 2,400 Fri 7 Aug: 2,753 kcal, goal 1,900, maintenance 2,400 7 Aug Sat 8 Aug: 2,033 kcal, goal 1,900, maintenance 2,400 Sun 9 Aug: 1,903 kcal, goal 1,900, maintenance 2,400 Mon 10 Aug: 1,907 kcal, goal 1,900, maintenance 2,400 Tue 11 Aug: 2,203 kcal, goal 1,900, maintenance 2,400 11 Aug Wed 12 Aug: 924 kcal, goal 1,900, maintenance 2,400 12 Aug Protein Green = floor hit, red = under, line = goal, ╌ median 180 g
median 180.2 Tue 14 Jul: 149 g, goal 152, maintenance 152 14 Jul Wed 15 Jul: 151 g, goal 152, maintenance 152 Thu 16 Jul: 184 g, goal 152, maintenance 152 Fri 17 Jul: 159 g, goal 180, maintenance 180 Sat 18 Jul: 186 g, goal 180, maintenance 180 18 Jul Sun 19 Jul: 155 g, goal 180, maintenance 180 Mon 20 Jul: 154 g, goal 180, maintenance 180 Tue 21 Jul: 171 g, goal 180, maintenance 180 Wed 22 Jul: 169 g, goal 180, maintenance 180 22 Jul Thu 23 Jul: 183 g, goal 180, maintenance 180 Fri 24 Jul: 184 g, goal 180, maintenance 180 Sat 25 Jul: 208 g, goal 180, maintenance 180 Sun 26 Jul: 188 g, goal 180, maintenance 180 26 Jul Mon 27 Jul: 183 g, goal 180, maintenance 180 Tue 28 Jul: 238 g, goal 180, maintenance 180 Wed 29 Jul: 172 g, goal 180, maintenance 180 Thu 30 Jul: 180 g, goal 180, maintenance 180 30 Jul Fri 31 Jul: 233 g, goal 180, maintenance 180 Sat 1 Aug: 204 g, goal 180, maintenance 180 Sun 2 Aug: 180 g, goal 180, maintenance 180 Mon 3 Aug: 185 g, goal 180, maintenance 180 3 Aug Tue 4 Aug: 187 g, goal 180, maintenance 180 Wed 5 Aug: 173 g, goal 180, maintenance 180 Thu 6 Aug: 174 g, goal 180, maintenance 180 Fri 7 Aug: 137 g, goal 180, maintenance 180 7 Aug Sat 8 Aug: 195 g, goal 180, maintenance 180 Sun 9 Aug: 216 g, goal 180, maintenance 180 Mon 10 Aug: 165 g, goal 180, maintenance 180 Tue 11 Aug: 149 g, goal 180, maintenance 180 11 Aug Wed 12 Aug: 85 g, goal 180, maintenance 180 12 Aug Macros
Tue 14 Jul: 1,991 kcal from macros, P 149g, C 154g, F 86g Tue 14 protein: 149 g (596 kcal) Tue 14 carbs: 154 g (617 kcal) Tue 14 fat: 86 g (778 kcal) 14 Jul Wed 15 Jul: 1,931 kcal from macros, P 151g, C 143g, F 84g Wed 15 protein: 151 g (603 kcal) Wed 15 carbs: 143 g (573 kcal) Wed 15 fat: 84 g (754 kcal) 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) 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) 18 Jul 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) 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) 22 Jul 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) 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) 26 Jul 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) 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) 30 Jul 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) 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) 3 Aug 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) 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) 7 Aug 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) 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) 11 Aug Wed 12 Aug: 919 kcal from macros, P 85g, C 34g, F 49g Wed 12 protein: 85 g (338 kcal) Wed 12 carbs: 34 g (136 kcal) Wed 12 fat: 49 g (445 kcal) 12 Aug Weight Morning weigh-ins, kg
Tue 14 Jul: 75.2 kg 75.2 14 Jul Wed 15 Jul: 75.85 kg 75.85 15 Jul 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 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: -0.55 kg, avg 74.05 kg (3 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) −321 13 Jul Week of 20 Jul: avg -557 kcal/day deficit, ate 1,843 vs maintenance 2,400 (7 days) −557 20 Jul Week of 27 Jul: avg -194 kcal/day deficit, ate 2,206 vs maintenance 2,400 (7 days) −194 27 Jul Week of 3 Aug: avg -409 kcal/day deficit, ate 1,991 vs maintenance 2,400 (7 days) −409 3 Aug Week of 10 Aug: avg -345 kcal/day deficit, ate 2,055 vs maintenance 2,400 (2 days) −345 10 Aug Est. body fat 🥩 Muscle-maintained model, now ~16.0% (-5.0 since 27 Feb), trend, not exact
Tue 14 Jul: 17.0 % 17.0 14 Jul Wed 15 Jul: 17.7 % Thu 16 Jul: 18.2 % Fri 17 Jul: 17.7 % 17.7 17 Jul Tue 21 Jul: 17.0 % Wed 22 Jul: 17.2 % Mon 27 Jul: 16.4 % 16.4 27 Jul Thu 30 Jul: 16.6 % Fri 31 Jul: 16.2 % Sat 1 Aug: 16.2 % 16.2 1 Aug Mon 3 Aug: 16.1 % Tue 4 Aug: 16.2 % Wed 5 Aug: 16.0 % 16.0 5 Aug Fri 7 Aug: 17.1 % Sat 8 Aug: 16.9 % Sun 9 Aug: 15.8 % 15.8 9 Aug Mon 10 Aug: 15.4 % Tue 11 Aug: 15.8 % Wed 12 Aug: 16.0 % 16.0 12 Aug Anchored to your DEXA scan (Mar 2026), adjusted down ~4% to ≈21.5% at 79.5 kg — 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.
👀 Abs sightings (subjective, morning/relaxed — a leanness cross-check):
14–16% V-cut clear, faint top abs, chest outline visible (~15-17% implied)
14–16% linea semilunaris (indent beside abs) becoming visible + faint abs/V-cut (~14-16% implied)
These now line up with the adjusted estimate above — 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 6.3h, ╌ median 7.4h (30d)
median 7.4 Tue 14 Jul: 7.8 h 7.8 14 Jul Wed 15 Jul: 7.2 h Thu 16 Jul: 7.0 h Fri 17 Jul: 9.2 h Sat 18 Jul: 8.6 h 8.6 18 Jul Sun 19 Jul: 5.2 h Mon 20 Jul: 9.0 h Tue 21 Jul: 5.1 h Wed 22 Jul: 9.2 h 9.2 22 Jul Thu 23 Jul: 7.2 h Fri 24 Jul: 7.1 h Sat 25 Jul: 7.7 h Sun 26 Jul: 8.3 h 8.3 26 Jul Mon 27 Jul: 8.2 h Tue 28 Jul: 7.8 h Wed 29 Jul: 6.8 h Thu 30 Jul: 6.1 h 6.1 30 Jul Fri 31 Jul: 8.2 h Sat 1 Aug: 8.0 h Sun 2 Aug: 6.9 h Mon 3 Aug: 8.8 h 8.8 3 Aug Tue 4 Aug: 7.6 h Wed 5 Aug: 8.8 h Thu 6 Aug: 4.4 h Fri 7 Aug: 8.7 h 8.7 7 Aug Sat 8 Aug: 5.0 h Sun 9 Aug: 6.7 h Mon 10 Aug: 7.2 h Tue 11 Aug: 6.9 h 6.9 11 Aug Wed 12 Aug: 6.3 h 6.3 12 Aug Recovery WHOOP, % each morning, now 44%, ╌ median 56% (30d)
median 56.0 Tue 14 Jul: 49 % 49 14 Jul Wed 15 Jul: 50 % Thu 16 Jul: 94 % Fri 17 Jul: 81 % Sat 18 Jul: 82 % 82 18 Jul Sun 19 Jul: 31 % Mon 20 Jul: 44 % Tue 21 Jul: 65 % Wed 22 Jul: 55 % 55 22 Jul Fri 24 Jul: 40 % Sat 25 Jul: 36 % Sun 26 Jul: 74 % Mon 27 Jul: 45 % 45 27 Jul Tue 28 Jul: 99 % Wed 29 Jul: 95 % Thu 30 Jul: 38 % Fri 31 Jul: 63 % 63 31 Jul Sat 1 Aug: 49 % Sun 2 Aug: 38 % Mon 3 Aug: 57 % Tue 4 Aug: 58 % 58 4 Aug Wed 5 Aug: 57 % Thu 6 Aug: 50 % Fri 7 Aug: 97 % Sat 8 Aug: 67 % 67 8 Aug Sun 9 Aug: 54 % Mon 10 Aug: 83 % Tue 11 Aug: 52 % Wed 12 Aug: 44 % 44 12 Aug WHOOP calibration 14 days, 29 Jul–11 Aug
Avg deficit (eaten − WHOOP burn): -43 kcal/day
→ predicts +0.08 kg
, scale actually: -0.60 kg
(74.85 → 74.25)
, losing faster than predicted — real burn likely higher than WHOOP says
🧠 Correlations & insights AI, daily, updated 2026-08-12 10:10
Factor Δ recovery Δ resting HR Δ sleep hrs Δ sleep score Δ strain (same day) Productivity (same day) Productivity (next day*) Net score Net score (sig only)
🍌 Pre-workout bananaRecovery/sleep: same-day strain on gym days WITH a banana vs gym days WITHOUT one (does the pre-workout banana fuel a harder session?) — small n, recent, strain: that same day, n=8, Jul 2026–Aug 2026
+18%weak -3%medium +10%weak +6%weak +16%weak +3.6weak -4.0weak +7.8% +2.7%
❄️ Cool bedroomRecovery/sleep: the morning after a night in your LOWEST third of overnight bedroom temp (≤18°C), home nights only, 22:00-08:00, strain: that same day, n=21, Apr 2026–Aug 2026
+1%weak +1%weak +7%weak +6%medium +9%weak +3.0medium +2.5weak +3.9% +6.1%
🔥 Low caloriesRecovery/sleep: the night after a low-calorie day, strain: that same day, n=18, Jul 2026–Aug 2026
+13%weak -2%weak -1%weak +1%weak +3%weak +3.5weak +4.2medium +3.7% –
🧘 Low strainRecovery/sleep: the night after a low-strain day (bottom-third exertion; mostly rest days), strain: that same day, n=131, Apr 2025–Aug 2026
+8%medium -1%medium +0%weak +0%weak -61%v. strong +0.2weak +0.1weak +3.3% +4.8%
🌵 Dry bedroomRecovery/sleep: the morning after a night in your LOWEST third of overnight bedroom humidity (≤58% RH), home nights only, 22:00-08:00, strain: that same day, n=21, May 2026–Aug 2026
+2%weak -2%medium +4%weak +6%weak +1%weak -1.0weak +0.1weak +3.2% +2.2%
🧈 Low fat food %Recovery/sleep: the night after a low-dietary-fat-share day, strain: that same day, n=16, Jul 2026–Aug 2026
+10%weak -1%weak +0%weak +1%weak +13%weak +2.7weak -2.2weak +3.0% –
🏠 Being homeRecovery/sleep: every night at home base (Ericeira/Lisbon) vs nights away, strain: that same day, n=238, Apr 2025–Aug 2026
+5%weak -1%medium +3%weak +3%weak +3%weak +0.9weak +0.7weak +2.5% +1.1%
📈 High workloadRecovery/sleep: the night after a heavy-work day (top-third todo count), strain: that same day, n=160, Apr 2025–Aug 2026
+4%weak -1%medium +1%weak +3%weak +5%weak +10.1v. strong +10.1v. strong +2.1% +1.1%
🛁 BathRecovery/sleep: the night after a hot bath, strain: that same day, n=17, Apr 2025–Aug 2026
-5%weak -1%weak +3%weak +5%medium -13%weak -0.6weak -2.2weak +1.7% +4.8%
🍚 High carbs %Recovery/sleep: the night after a carb-heavy day (high % from carbs), strain: that same day, n=17, Jul 2026–Aug 2026
+6%weak -1%weak -0%weak -0%weak +11%weak +0.9weak -2.7weak +1.7% –
🏋️ Gym soloRecovery/sleep: the night after a solo gym session (no PT tagged — may include a few untagged PT days), strain: that same day, n=62, May 2025–Aug 2026
-1%weak -0%weak +3%weak +2%weak +14%medium -1.0weak -0.3weak +1.3% –
🧖 SaunaRecovery/sleep: the night after the sauna, strain: that same day, n=43, Apr 2025–Aug 2026
-1%weak -1%weak +4%weak +1%weak -7%weak +0.1weak +0.1weak +1.1% –
🧑🏫 Gym with PTRecovery/sleep: the night after a coached (personal-trainer) gym session — the heavy/PR ones, strain: that same day, n=118, Apr 2025–Aug 2026
-0%weak +1%weak +2%weak +2%weak +48%v. strong +3.3v. strong +0.8weak +0.7% –
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: that same day, n=9, Jul 2026–Aug 2026
+0%weak -1%weak +1%weak -0%weak -3%weak +0.7weak -0.4weak +0.7% –
🛬 Flight homeRecovery/sleep: the first night back at home base (Ericeira/Lisbon) after being away, strain: that same day, n=7, May 2025–Jul 2026
+5%weak -1%weak -4%weak -1%weak -28%v. strong +4.2weak +1.8weak +0.5% –
🥩 Low protein %Recovery/sleep: the night after a low-protein-share day, strain: that same day, n=17, Jul 2026–Aug 2026
+2%weak -0%weak -1%weak -0%weak +13%weak -2.8weak -1.7weak +0.4% –
🏋️ GymRecovery/sleep: the night after training, strain: that same day, n=185, Apr 2025–Aug 2026
-3%weak +1%weak +3%weak +2%weak +49%v. strong +2.1v. strong +0.3weak +0.2% –
🥋 Martial artsRecovery/sleep: the night after muay thai / BJJ, strain: that same day, n=10, May 2025–Mar 2026
-9%weak -1%weak +1%weak +7%weak +53%strong -0.3weak +1.6weak -0.1% –
💻 CoworkingRecovery/sleep: the night after coworking, strain: that same day, n=46, Apr 2025–Jul 2026
-1%weak +0%weak -1%weak +1%weak +1%weak -1.1weak -1.1weak -0.3% –
Recovery/sleep: every home night BEFORE the whole-house air purifiers (2026-07-22) vs home nights since them - the mirror row, strain: that same day, n=225, Apr 2025–Jul 2026
-0%weak +1%weak -1%weak +0%weak +3%weak -0.7weak +0.4weak -0.7% –
🥵 High strainRecovery/sleep: the night after a high-strain day (top-third exertion) — 81% of these are gym days, so this ≈ the gym factor, strain: that same day, n=127, Apr 2025–Aug 2026
-5%weak +1%weak +1%weak +2%weak +80%v. strong +2.2strong +0.8weak -0.8% –
☀️ TanRecovery/sleep: the night after tanning, strain: that same day, n=15, Apr 2025–Aug 2026
-9%weak -2%medium +0%weak -0%weak +0%weak +2.6medium -0.3weak -1.1% +2.0%
🥱 Bad sleepRecovery/sleep: the morning after a short-sleep night (bottom-third hours) -> the FOLLOWING morning, strain: that same day, n=143, Apr 2025–Aug 2026
-4%weak +1%strong +4%weak -3%weak -3%weak -0.8weak -0.8weak -1.3% -1.5%
🌡️ Warm bedroomRecovery/sleep: the morning after a night in your HIGHEST third of overnight bedroom temp (≥19°C), home nights only, 22:00-08:00, strain: that same day, n=20, May 2026–Aug 2026
+6%weak -2%weak -9%weak -5%weak +0%weak +0.0weak -1.9weak -1.6% –
😴 Good sleepRecovery/sleep: the morning after a long-sleep night (top-third hours) -> the FOLLOWING morning, strain: that same day, n=149, Apr 2025–Aug 2026
-2%weak -1%weak -4%medium +0%weak +7%weak +0.0weak +0.0weak -1.9% -4.0%
🍚 Low carbs %Recovery/sleep: the night after a low-carb-share day, strain: that same day, n=19, Jul 2026–Aug 2026
-7%weak +1%weak -0%weak +0%weak -9%weak -1.0weak +3.9medium -2.0% –
🧈 High fat food %Recovery/sleep: the night after a fat-heavy day (high % of calories from dietary fat), strain: that same day, n=19, Jul 2026–Aug 2026
-12%weak +2%weak +3%weak +1%weak -14%weak -1.9weak +3.1weak -2.3% –
📉 Low workloadRecovery/sleep: the night after a light-work day (bottom-third todo count), strain: that same day, n=144, Apr 2025–Aug 2026
-5%weak +1%weak -0%weak -3%weak -7%weak -9.7v. strong -9.7v. strong -2.3% –
🥩 High protein %Recovery/sleep: the night after a protein-heavy day (high % of calories from protein), strain: that same day, n=18, Jul 2026–Aug 2026
-10%weak +1%weak -1%weak +1%weak -21%weak +1.6weak +2.7weak -2.6% –
🍺 AlcoholRecovery/sleep: the night after drinking, strain: that same day, n=9, Jul 2025–Jul 2026
-14%weak +3%weak +2%weak +3%weak +7%weak -4.3medium +1.7weak -2.7% –
💆 MassageRecovery/sleep: the night after the massage, strain: that same day, n=19, Apr 2025–Aug 2026
-15%medium +1%weak +5%weak +4%medium +1%weak -3.5strong -0.8weak -2.7% -5.3%
🧳 Being away from homeRecovery/sleep: every night while away from home base (whole trip) vs nights at home, strain: that same day, n=174, May 2025–Jul 2026
-4%weak +1%weak -3%weak -3%weak -3%weak -0.9weak -0.7weak -2.8% –
🔥 High caloriesRecovery/sleep: the night after a high-calorie day, strain: that same day, n=17, Jul 2026–Aug 2026
-7%weak +1%weak -2%weak -1%weak +0%weak -2.8weak -3.5medium -2.9% –
💧 Humid bedroomRecovery/sleep: the morning after a night in your HIGHEST third of overnight bedroom humidity (≥60% RH), home nights only, 22:00-08:00, strain: that same day, n=19, May 2026–Aug 2026
-3%weak +2%weak -5%weak -7%weak -20%weak +1.4weak +0.6weak -4.1% –
Recovery/sleep: nights home ALONE (declared windows: Aug 8-18 2026) vs other home nights, strain: that same day, n=3, Aug 2026–Aug 2026
-3%weak -2%weak -9%medium -7%medium -45%v. strong +0.3weak +2.6weak -5.2% -7.7%
🛩️ Travel short-haulRecovery/sleep: first night after a short flight (<3h shift), strain: that same day, n=22, May 2025–Jul 2026
-10%weak +1%weak -9%weak -5%weak +5%weak -2.7strong -2.7strong -6.2% –
🛫 Flight awayRecovery/sleep: the first night away after leaving home base, strain: that same day, n=7, May 2025–May 2026
-9%weak +0%weak -7%weak -10%weak -8%weak -2.7weak -1.3weak -6.5% –
✈️ Travel long-haulRecovery/sleep: first night after a 3h+ timezone flight, strain: that same day, n=11, May 2025–Jun 2026
-9%weak +0%weak -3%weak -18%medium -10%weak -4.0medium -4.0medium -9.6% -17.9%
🤒 SickRecovery/sleep: the night after the sick day, strain: that same day, n=5, Jun 2025–Feb 2026
-65%strong +12%strong -11%weak -8%medium -10%weak -3.8weak -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) → medium → strong → v. strong (full color), history starts Apr 2025 (WHOOP purchase)
• Yest: 443kcal deficit (30d -11, goal 500) but protein 149g (floor 180g, 30d 179g). -> Hit 180g protein today
• 7D sleep down to 6.5h (30d 7.4h), recovery 67 (30d 61), RHR 53.2 (30d 53.6).
• Weight stable yesterday at 74.15kg, down 1.6kg from 30d start (75.75kg).
Wed 12 Aug rest , ⚖️ 74.25 kg , 😴 6.3h 77% , 🟡 44% , ❤️ 56 , 🔥 1,197 so far
924 / 2,400 kcal
target 1,900
924 eaten
maintenance 2,400
85 g protein
goal 180 g
3 items, deficit 1,476 kcal
lunch
acém steak 337g raw 14:52
73% 12 g/100kcal
81g P, 674 kcal
lunch
mini banana 2 14:52
14% 1 g/100kcal
2g P, 130 kcal
dinner
92% vivani choco 20 g 19:48
13% 2 g/100kcal
2g P, 120 kcal
🤖 rest of day — to hit the bullseyes updated 20:00
dinner: chicken quarter + basmati 250g + brussels sprouts 200g -> 723 kcal, 52g P
evening: YoPro tub -> 240 kcal, 42g P
-> day total ~1887 kcal, 178g P (goals 1,900 / 180)
Tue 11 Aug lifting , ⚖️ 74.15 kg , 😴 6.9h 76% , 🟡 52% , ❤️ 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
lunch
acém steak 256 g cooked (356 g raw) 15:34
23% 12 g/100kcal
62g P, 512 kcal
snack
banana 2 15:34
9% 1 g/100kcal
2g P, 190 kcal
snack
banana 1 17:07
4% 1 g/100kcal
1g P, 95 kcal
workout
🏋️ lifting leg day with PT, PR 125kg squat and PR 110kg deadlift (WIP) 18:29
60 min
snack
85% lindt choco 20 g 18:54
5% 2 g/100kcal
2g P, 120 kcal
dinner
cherry tomatoes 5 20:39
1% 5 g/100kcal
1g P, 15 kcal
dinner
smash burger 1 21:25
24% 6 g/100kcal
32g P, 520 kcal
dinner
fries with mayo paper cup 21:25
17% 1 g/100kcal
5g P, 380 kcal
coca cola 330ml 21:25
6% 0 g/100kcal
0g P, 139 kcal
snack
skyr 400g with lemon cinnamon 400 g 23:34
11% 19 g/100kcal
44g P, 232 kcal
Mon 10 Aug rest , ⚖️ 73.75 kg , 😴 7.2h 81% , 🟢 83% , ❤️ 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 ✓
lunch
basmati rice 150 g (batch 350g minus 50g left, split even) 15:29
10% 2 g/100kcal
4g P, 195 kcal
lunch
acém mince 195 g cooked 15:30
20% 12 g/100kcal
47g P, 390 kcal
lunch
oven baked brussels sprouts 144 g 15:30
4% 8 g/100kcal
6g P, 80 kcal
snack
banana 1 medium peeled 17:50
5% 1 g/100kcal
1g P, 95 kcal
snack
85% lindt choco 20 g 18:11
6% 2 g/100kcal
2g P, 120 kcal
dinner
skyr with lemon cinnamon 400 g 19:47
12% 19 g/100kcal
44g P, 232 kcal
dinner
oven baked brussels sprouts 144 g 21:35
4% 8 g/100kcal
6g P, 80 kcal
dinner
acém mince 179 g cooked (rest of 519 g raw batch) 21:35
19% 12 g/100kcal
43g P, 358 kcal
dinner
basmati rice 150 g (batch 350g minus 50g left, split even) 21:35
10% 2 g/100kcal
4g P, 195 kcal
campina volle melk 250 ml 02:02
8% 5 g/100kcal
8g P, 162 kcal
Sun 9 Aug rest , ⚖️ 74.15 kg , 😴 6.7h 79% , 🟡 54% , ❤️ 54
1,903 / 2,400 kcal
target 1,900
1,903 eaten
maintenance 2,400
216 g protein
goal 180 g ✓
4 items, deficit 497 kcal ✓
lunch
acém mince 300g cooked with peppers mushrooms sambal 300 g 15:07
38% 10 g/100kcal
75g P, 729 kcal
snack
continente skyr with strawberries cinnamon lemon juice 400 g 18:30
14% 17 g/100kcal
45g P, 270 kcal
workout
🏋️ sauna Sauna (WIP: go sauna #life) 19:07
dinner
acém 392g cooked salt pepper 392 g 21:21
41% 12 g/100kcal
94g P, 784 kcal
dinner
85% lindt choco 20 g 21:49
6% 2 g/100kcal
2g P, 120 kcal
Sat 8 Aug rest , ⚖️ 75.05 kg , 😴 5.0h 70% , 🟢 67% , ❤️ 52
2,033 / 2,400 kcal
target 1,900
2,033 eaten
maintenance 2,400
195 g protein
goal 180 g ✓
9 items, deficit 367 kcal ✓
breakfast
skyr continente 150 g 11:30
4% 19 g/100kcal
17g P, 87 kcal
lunch
chicken leg quarters with skin soy lemon 787 g bone-in (394 g edible) 14:20
47% 10 g/100kcal
92g P, 960 kcal
snack
85% lindt choco 20 g 16:28
6% 2 g/100kcal
2g P, 120 kcal
snack
banana 1 medium 18:08
5% 1 g/100kcal
1g P, 95 kcal
dinner
chicken leg quarter with skin soy lemon 262g bone-in (131g edible) 18:14
16% 10 g/100kcal
31g P, 320 kcal
whole alps milk 200 ml 18:17
6% 5 g/100kcal
7g P, 130 kcal
dinner
skyr with strawberries 400 g 20:29
11% 19 g/100kcal
44g P, 232 kcal
snack
cucumber slices 120 g 21:41
1% 4 g/100kcal
1g P, 19 kcal
workout
🏋️ sauna Sauna (WIP: go sauna #life) 22:39
snack
cherries with pit 140 g 23:18
3% 2 g/100kcal
1g P, 70 kcal
Fri 7 Aug rest , ⚖️ 75.30 kg , 😴 8.7h 84% , 🟢 97% , ❤️ 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
lunch
asian beef slices acem 248 g 14:13
18% 12 g/100kcal
60g P, 496 kcal
lunch
cucumber 84 g 14:20
0% 4 g/100kcal
1g P, 13 kcal
lunch
pineapple 188 g 14:28
3% 1 g/100kcal
1g P, 94 kcal
dinner
pepperoni pizza medium 1 whole (pizza night) 20:00
67% 4 g/100kcal
72g P, 1,850 kcal
dinner
orange cake slice 1 slice
11% 1 g/100kcal
4g P, 300 kcal
Thu 6 Aug lifting , 😴 4.4h 66% , 🟡 50% , ❤️ 55
2,116 / 2,400 kcal
target 1,900
2,116 eaten
maintenance 2,400
174 g protein
goal 180 g ✓
11 items, deficit 284 kcal
lunch
basmati rice 172 g 15:21
11% 2 g/100kcal
5g P, 224 kcal
lunch
chicken hearts and gizzard 222 g 15:23
18% 16 g/100kcal
60g P, 380 kcal
lunch
lettuce w cherry tomato vinegar 151 g 15:23
1% 8 g/100kcal
2g P, 25 kcal
vivani 92% chocolate 40 g 16:00
11% 1 g/100kcal
3g P, 240 kcal
snack
croissant 1 17:37
11% 2 g/100kcal
5g P, 230 kcal
madeira medium banana 17:42
5% 1 g/100kcal
1g P, 100 kcal
workout
🏋️ lifting with PT (WIP: go #gym with PT) 19:02
60 min
dinner
baked potato 63 g 20:58
4% 2 g/100kcal
2g P, 76 kcal
dinner
champignon mushroom 38 g 20:59
0% 15 g/100kcal
1g P, 8 kcal
dinner
asian acem beef slices with bell pepper 206 g 20:59
19% 12 g/100kcal
49g P, 412 kcal
dinner
asian beef slices acem 92 g 21:26
9% 12 g/100kcal
22g P, 184 kcal
snack
continente skyr with 20g vivani 92% chocolate 1 bowl 23:15
11% 10 g/100kcal
24g P, 237 kcal
Wed 5 Aug lifting , ⚖️ 74.25 kg , 😴 8.8h 86% , 🟡 57% , ❤️ 55
1,687 / 2,400 kcal
target 1,900
1,687 eaten
maintenance 2,400
173 g protein
goal 180 g ✓
8 items, deficit 713 kcal
lunch
roasted chicken quarters bone-in with kikkoman soy 383 g 12:59
29% 10 g/100kcal
50g P, 495 kcal
lunch
basmati rice 99 g 13:00
8% 2 g/100kcal
3g P, 129 kcal
lunch
chicken and kikkoman soy juice 51 g 13:01
5% 5 g/100kcal
4g P, 80 kcal
workout
🏋️ lifting (WIP: go #gym) 14:43
dinner
thin watermelon slices 2 thin slices 19:24
4% 2 g/100kcal
1g P, 60 kcal
dinner
acem minced meat 140 g 21:08
17% 12 g/100kcal
34g P, 280 kcal
dinner
baked potato 96 g 21:09
7% 2 g/100kcal
3g P, 115 kcal
dinner
acem minced meat 148 g 21:18
18% 12 g/100kcal
36g P, 296 kcal
snack
continente skyr 400g 400 g 22:44
14% 19 g/100kcal
44g P, 232 kcal
Tue 4 Aug lifting , ⚖️ 74.50 kg , 😴 7.6h 95% , 🟡 58% , ❤️ 55
1,841 / 2,400 kcal
target 1,900
1,841 eaten
maintenance 2,400
187 g protein
goal 180 g ✓
7 items, deficit 559 kcal ✓
lunch
grilled sardines (minimal sauce, no bread) 6-8 medium sardines (~7, fish only) 13:00
40% 11 g/100kcal
80g P, 730 kcal
workout
🏋️ lifting heavy back day with PT 17:30
60 min
snack
vivani 92% chocolate 20 g 17:31
7% 2 g/100kcal
2g P, 124 kcal
dinner
acem steak 302 g 21:00
33% 12 g/100kcal
73g P, 604 kcal
dinner
brazil beans feijao 107 g 21:00
7% 7 g/100kcal
9g P, 135 kcal
dinner
cherry tomatoes 77 g 21:00
1% 5 g/100kcal
1g P, 14 kcal
dinner
yopro 150 g 21:41
6% 18 g/100kcal
20g P, 110 kcal
snack
vivani 92% choco 20 g 21:41
7% 2 g/100kcal
2g P, 124 kcal
Mon 3 Aug lifting , ⚖️ 74.35 kg , 😴 8.8h 92% , 🟡 57% , ❤️ 54
1,607 / 2,400 kcal
target 1,900
1,607 eaten
maintenance 2,400
185 g protein
goal 180 g ✓
8 items, deficit 793 kcal
lunch
roasted chicken leg quarters (bone-in) 302g (est 166g edible meat+skin) 14:24
24% 10 g/100kcal
39g P, 390 kcal
lunch
roasted brussels sprouts 304 g 14:24
8% 8 g/100kcal
10g P, 130 kcal
lunch
cucumber 67 g 14:25
1% 4 g/100kcal
0g P, 10 kcal
workout
🏋️ back (heavy) 18:15
75 min
workout
🏋️ sauna Sauna (WIP: go sauna #life) 20:01
dinner
acém meatball 211 g 21:42
26% 12 g/100kcal
51g P, 422 kcal
dinner
roasted chicken leg quarter bone-in 201 g 21:42
16% 10 g/100kcal
26g P, 260 kcal
dinner
mushrooms tomato 119 g 21:42
2% 12 g/100kcal
3g P, 25 kcal
snack
green apple with cinnamon 1 23:08
5% 1 g/100kcal
1g P, 80 kcal
snack
Skyr continente 500g 500 g 00:11
18% 19 g/100kcal
55g P, 290 kcal
Sun 2 Aug rest , 😴 6.9h 87% , 🟡 38% , ❤️ 56
2,159 / 2,400 kcal
target 1,900
2,159 eaten
maintenance 2,400
180 g protein
goal 180 g ✓
4 items, deficit 241 kcal
lunch
cooked acém minced meat 312 g 13:21
29% 12 g/100kcal
75g P, 624 kcal
lunch
feijão manteiga (butter beans) 110 g 13:21
5% 7 g/100kcal
8g P, 110 kcal
lunch
lettuce 150 g 13:22
1% 8 g/100kcal
2g P, 25 kcal
snack
Sichuan hotpot — meat, rice, veggies, mushrooms & cola (share) full share of shared table 23:46
65% 7 g/100kcal
95g P, 1,400 kcal
Sat 1 Aug lifting , ⚖️ 74.50 kg , 😴 8.0h 87% , 🟡 49% , ❤️ 55
2,293 / 2,400 kcal
target 1,900
2,293 eaten
maintenance 2,400
204 g protein
goal 180 g ✓
9 items, deficit 107 kcal
lunch
asian beef with yellow & green bell pepper 255 g 13:14
26% 10 g/100kcal
62g P, 595 kcal
lunch
sweet potato 102 g 13:15
4% 2 g/100kcal
2g P, 92 kcal
lunch
113g lettuce with cherry tomatoes 113 g 13:17
1% 8 g/100kcal
2g P, 25 kcal
snack
lindt 85% 20 g 16:19
5% 2 g/100kcal
2g P, 118 kcal
workout
🏋️ lifting heavy upper body 16:20
60 min
dinner
cooked acém minced meat 284 g 18:45
25% 12 g/100kcal
68g P, 568 kcal
snack
red bell pepper 95 g 18:48
1% 3 g/100kcal
1g P, 30 kcal
dinner
200g korean kimchi 200 g 19:01
2% 7 g/100kcal
3g P, 45 kcal
workout
🏋️ sauna Sauna (WIP: go sauna with tea #life) 19:50
snack
Skyr continente w cinnamon 500 g 23:30
13% 19 g/100kcal
55g P, 290 kcal
snack
1.33x bag microwave popcorn 1.33 bags 23:45
23% 2 g/100kcal
9g P, 530 kcal
Fri 31 Jul rest , ⚖️ 74.50 kg , 😴 8.2h 84% , 🟡 63% , ❤️ 53
2,253 / 2,400 kcal
target 1,900
2,253 eaten
maintenance 2,400
233 g protein
goal 180 g ✓
6 items, deficit 147 kcal
lunch
beef stir fry w/ bell pepper & kikkoman 236 g 13:29
24% 10 g/100kcal
57g P, 550 kcal
snack
banana 1 18:46
5% 1 g/100kcal
1g P, 105 kcal
dinner
380g acém meatballs with garlic and onion 380 g 20:00
34% 12 g/100kcal
91g P, 760 kcal
dinner
cooked sweet potato very little bit (~50g) 20:00
2% 2 g/100kcal
1g P, 45 kcal
dinner
skyr (Continente) with cinnamon 500 g 22:00
13% 19 g/100kcal
55g P, 290 kcal
whole dutch milk 750 ml 00:52
22% 6 g/100kcal
28g P, 503 kcal
Thu 30 Jul lifting , ⚖️ 74.85 kg , 😴 6.1h 68% , 🟡 38% , ❤️ 56
1,701 / 2,400 kcal
target 1,900
1,701 eaten
maintenance 2,400
180 g protein
goal 180 g ✓
7 items, deficit 699 kcal
lunch
acém minced meat 369 g cooked (513 g raw) 15:06
43% 12 g/100kcal
89g P, 738 kcal
lunch
brussels sprouts oven roasted salt & pepper 1 oven tray (~400 g) 15:06
10% 9 g/100kcal
16g P, 172 kcal
snack
banana 1 17:22
6% 1 g/100kcal
1g P, 105 kcal
workout
🏋️ lifting heavy back day 19:30
60 min
workout
🏋️ sauna Sauna (WIP: go sauna #life) 20:54
dinner
skyr (Continente) with cinnamon 500 g 21:57
17% 19 g/100kcal
55g P, 290 kcal
1 cup dutch whole milk 1 cup 00:36
10% 6 g/100kcal
9g P, 168 kcal
snack
strawberries 1 bowl 00:36
4% 2 g/100kcal
1g P, 60 kcal
dutch whole milk 1 cup 01:00
10% 6 g/100kcal
9g P, 168 kcal
Wed 29 Jul rest , 😴 6.8h 91% , 🟢 95% , ❤️ 50
1,870 / 2,400 kcal
target 1,900
1,870 eaten
maintenance 2,400
172 g protein
goal 180 g ✓
7 items, deficit 530 kcal ✓
lunch
bone-in chicken thigh w/ skin, kikkoman soy & lemon 392g bone-in (~235g edible) 14:01
29% 10 g/100kcal
55g P, 550 kcal
lunch
roasted brussels sprouts, salt & pepper 151 g 14:02
3% 9 g/100kcal
6g P, 65 kcal
lunch
cucumber 107g 107 g 14:03
1% 7 g/100kcal
1g P, 15 kcal
snack
5 small Irish hamburger patties 5 small (~250g) 23:08
27% 12 g/100kcal
60g P, 500 kcal
snack
jelly donut from Ireland 1 23:08
13% 2 g/100kcal
4g P, 250 kcal
snack
yopro with cinnamon 1 bowl 01:54
13% 18 g/100kcal
42g P, 240 kcal
snack
jelly donut from Ireland 1 03:00
13% 2 g/100kcal
4g P, 250 kcal
Tue 28 Jul rest , 😴 7.8h 93% , 🟢 99% , ❤️ 49
3,695 / 2,400 kcal
target 1,900
3,695 eaten
maintenance 2,400
238 g protein
goal 180 g ✓
6 items, surplus 1,295 kcal
breakfast
Irish breakfast (2 sausages, Irish bacon, 1 poached egg, baked beans, mushrooms; no potato) 1 plate 10:53
19% 7 g/100kcal
48g P, 720 kcal
snack
small banana 1 small 14:21
2% 1 g/100kcal
1g P, 90 kcal
Guinness pint 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) 1 plate 15:28
26% 5 g/100kcal
45g P, 950 kcal
snack
soft serve ice cream cone with chocolate dip 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 juice 2 steaks (~450g), 150g sprouts, 150g cucumber, 500ml juice 00:07
38% 10 g/100kcal
137g P, 1,410 kcal
Mon 27 Jul rest , ⚖️ 74.65 kg , 😴 8.2h 83% , 🟡 45% , ❤️ 55
1,474 / 2,400 kcal
target 1,900
1,474 eaten
maintenance 2,400
183 g protein
goal 180 g ✓
14 items, deficit 926 kcal
lunch
sirloin steak 161 g (lean cut) 14:30
22% 14 g/100kcal
45g P, 322 kcal
lunch
oven brussels sprouts 104 g 14:31
4% 7 g/100kcal
4g P, 58 kcal
lunch
lettuce with cherry tomato 99 g 14:32
1% 8 g/100kcal
2g P, 20 kcal
lunch
sirloin steak — 2nd portion 105 g (lean cut) 14:34
14% 14 g/100kcal
29g P, 210 kcal
lettuce with cherry tomato 14:50
2% 8 g/100kcal
2g P, 26 kcal
lunch
pineapple slice with cinnamon 1 slice 15:00
3% 1 g/100kcal
1g P, 45 kcal
lunch
pineapple slice with cinnamon 1 slice 15:04
3% 1 g/100kcal
1g P, 45 kcal
snack
Skyr 325 g 17:46
13% 19 g/100kcal
36g P, 188 kcal
dinner
bone-in chicken thigh with skin 198g (est 60% edible ~119g) 21:22
19% 10 g/100kcal
28g P, 276 kcal
dinner
lettuce 50 g 21:22
1% 8 g/100kcal
1g P, 8 kcal
dinner
red bell pepper 43 g 21:24
1% 3 g/100kcal
0g P, 13 kcal
dinner
skinless boneless chicken thigh 73 g 21:30
9% 14 g/100kcal
18g P, 129 kcal
dinner
boneless skinless chicken thigh 73 g 21:47
9% 14 g/100kcal
18g P, 129 kcal
dinner
lettuce 30 g 21:47
0% 8 g/100kcal
0g P, 5 kcal
Sun 26 Jul rest , 😴 8.3h 90% , 🟢 74% , ❤️ 53
1,923 / 2,400 kcal
target 1,900
1,923 eaten
maintenance 2,400
188 g protein
goal 180 g ✓
11 items, deficit 477 kcal ✓
breakfast
2 eggs, grilled tomato, grilled mushrooms and scrambled eggs 1 plate 11:10
22% 7 g/100kcal
30g P, 420 kcal
lunch
Irish ribeye 120 g 15:08
16% 9 g/100kcal
27g P, 312 kcal
lunch
Irish ribeye — 2nd portion 130 g 15:08
18% 9 g/100kcal
29g P, 338 kcal
lunch
bowl of lettuce salad 1 bowl 15:16
3% 4 g/100kcal
2g P, 50 kcal
dinner
white rice 110 g 21:33
7% 2 g/100kcal
3g P, 143 kcal
dinner
oven brussel sprouts 101 g 21:34
3% 7 g/100kcal
4g P, 56 kcal
dinner
chicken thigh with skin (bone-in) 102 g bone-in (~68 g meat) 21:34
9% 11 g/100kcal
20g P, 175 kcal
dinner
skinless boneless chicken thigh 61 g 21:35
6% 14 g/100kcal
15g P, 108 kcal
dinner
chicken juice 18 g 21:36
1% 8 g/100kcal
2g P, 25 kcal
dinner
lettuce 37 g 21:37
0% 8 g/100kcal
1g P, 6 kcal
snack
skyr 500 g 00:11
15% 19 g/100kcal
55g P, 290 kcal
Sat 25 Jul rest , 😴 7.7h 89% , 🟡 36% , ❤️ 56
2,131 / 2,400 kcal
target 1,900
2,131 eaten
maintenance 2,400
208 g protein
goal 180 g ✓
7 items, deficit 269 kcal
lunch
ranchero (beef chili + 4 eggs, no tortilla no cream) 1 plate 13:13
26% 10 g/100kcal
55g P, 550 kcal
lunch
ranchero (beef chili + 4 eggs, no tortilla no cream) — 2nd plate 1 plate 13:22
26% 10 g/100kcal
55g P, 550 kcal
lunch
green grapes 12 15:25
2% 1 g/100kcal
1g P, 50 kcal
snack
Bowl Italia salad 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) partial 20:54
8% 12 g/100kcal
22g P, 180 kcal
dinner
Dean & David chicken caesar wrap 50% of 260g 21:40
15% 6 g/100kcal
20g P, 315 kcal
snack
Centra Skyr Natural yogurt 500 g 00:26
13% 17 g/100kcal
47g P, 280 kcal
Fri 24 Jul rest , 😴 7.1h 71% , 🟡 40% , ❤️ 56
1,908 / 2,400 kcal
target 1,900
1,908 eaten
maintenance 2,400
184 g protein
goal 180 g ✓
5 items, deficit 492 kcal ✓
lunch
24 slices angus brisket (korean bbq) 24 slices 12:51
27% 8 g/100kcal
44g P, 520 kcal
lunch
korean seafood pancake 50% 12:52
25% 4 g/100kcal
20g P, 480 kcal
snack
Pur Natur high protein yogurt 400 g 17:55
13% 18 g/100kcal
44g P, 248 kcal
dinner
Argentine empanada 1 20:12
15% 4 g/100kcal
10g P, 280 kcal
dinner
bife de lomo (filet mignon) 300 g menu (~225 g cooked, lean solomillo) 20:13
20% 17 g/100kcal
66g P, 380 kcal
Thu 23 Jul lifting , 😴 7.2h 81%
2,030 / 2,400 kcal
target 1,900
2,030 eaten
maintenance 2,400
183 g protein
goal 180 g ✓
6 items, deficit 370 kcal ✓
breakfast
shakshuka (tiny, caramelized onions, 1 egg) tiny oven box 11:38
9% 4 g/100kcal
7g P, 180 kcal
lunch
150g piri piri chicken with salad @ honest greens 150 g chicken + large salad 13:42
21% 9 g/100kcal
38g P, 420 kcal
lunch
135g piri piri chicken @ honest greens 135 g 15:14
19% 9 g/100kcal
34g P, 380 kcal
snack
Pastoret 500g high protein yogurt 500 g 18:00
15% 13 g/100kcal
40g P, 300 kcal
workout
🏋️ heavy arms 19:19
snack
50% Argentinean empanada (beef, tomato, potato) half 22:51
8% 5 g/100kcal
8g P, 165 kcal
snack
Argentinean ribeye (entrecot) 300 g raw (~225 g cooked) 22:53
29% 10 g/100kcal
56g P, 585 kcal
Wed 22 Jul lifting , ⚖️ 75.40 kg , 😴 9.2h 87% , 🟡 55% , ❤️ 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
lunch
roasted chicken leg quarters 419g bone-in (210g edible) 14:58
30% 10 g/100kcal
50g P, 500 kcal
lunch
lettuce with vinegar small portion 15:00
1% 5 g/100kcal
1g P, 20 kcal
snack
yopro tub 1 tub 16:40
14% 18 g/100kcal
42g P, 240 kcal
snack
cucumber slices 10 thick slices 17:16
1% 5 g/100kcal
1g P, 20 kcal
snack
acém steak 225.5 g (50% of 451g raw) 22:58
27% 12 g/100kcal
54g P, 451 kcal
snack
baguette with spanish ham size of hand 00:03
23% 5 g/100kcal
20g P, 380 kcal
snack
orange 1 medium 00:04
4% 2 g/100kcal
1g P, 62 kcal
Tue 21 Jul lifting , ⚖️ 75.20 kg , 😴 5.1h 67% , 🟡 65% , ❤️ 53
1,780 / 2,400 kcal
target 1,900
1,780 eaten
maintenance 2,400
171 g protein
goal 180 g ✓
11 items, deficit 620 kcal ✓
lunch
acém minced meat 280 g 13:58
31% 12 g/100kcal
67g P, 560 kcal
lunch
basmati rice 113 g 13:58
8% 2 g/100kcal
3g P, 147 kcal
lunch
cucumber slices with vinegar 5 slices 13:58
1% 3 g/100kcal
1g P, 15 kcal
lunch
handful of blueberries a handful 13:59
2% 1 g/100kcal
1g P, 40 kcal
snack
mandarin half 17:01
1% 2 g/100kcal
1g P, 25 kcal
workout
🏋️ lifting heavy back — pull-ups, 30kg dumbbell rows, stiff-leg deadlift, barbell rows 19:15
60 min
dinner
acém steak 183 g 21:35
21% 12 g/100kcal
44g P, 366 kcal
dinner
basmati rice 65 g 21:37
5% 2 g/100kcal
2g P, 85 kcal
dinner
red tomato beans 74 g 21:38
4% 6 g/100kcal
4g P, 67 kcal
dinner
basmati rice 117 g 21:40
9% 2 g/100kcal
3g P, 153 kcal
dinner
red tomato beans 91 g 21:40
5% 6 g/100kcal
5g P, 82 kcal
snack
yopro 1 tub 22:40
13% 18 g/100kcal
42g P, 240 kcal
Mon 20 Jul lifting , 😴 9.0h 81% , 🟡 44% , ❤️ 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
lunch
pork ribs with honey 322 g bone-in (~80 g meat, very bony) 14:17
14% 10 g/100kcal
20g P, 200 kcal
lunch
rice 100 g 14:24
9% 2 g/100kcal
3g P, 130 kcal
lunch
cucumber with balsamic 107 g 14:26
3% 3 g/100kcal
1g P, 40 kcal
lunch
acém minced meat 169 g 14:27
23% 12 g/100kcal
40g P, 330 kcal
lunch
watermelon 4 small slices 14:37
8% 2 g/100kcal
2g P, 120 kcal
dinner
dark choco 85% 20g 20:25
8% 2 g/100kcal
2g P, 120 kcal
dinner
YoPro protein yogurt 1 tub 20:27
16% 18 g/100kcal
42g P, 240 kcal
snack
skyr with strawberries and cinnamon whole 400g tub + strawberries + cinnamon 22:34
19% 16 g/100kcal
44g P, 275 kcal
Sun 19 Jul cardio , 😴 5.2h 71% , 🔴 31% , ❤️ 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
lunch
chicken leg quarters, kikkoman soy 413 g 13:18
33% 9 g/100kcal
78g P, 850 kcal
lunch
roasted bell pepper 25 g 13:19
0% 4 g/100kcal
0g P, 8 kcal
lunch
white basmati rice 96 g 13:20
5% 2 g/100kcal
3g P, 125 kcal
workout
🏋️ cycling Concept2 BikeErg 22 km 17:37
60 min, -587 kcal
dinner
Guinness Draught 440 ml can 21:00
6% 1 g/100kcal
2g P, 150 kcal
dinner
World Cup buffet — steak, sausage, chicken mixed plate ~300 g 21:30
27% 9 g/100kcal
60g P, 700 kcal
snack
Basque cheesecake 1.5 slices ~150 g 22:30
20% 2 g/100kcal
9g P, 510 kcal
snack
Havanna chocolate alfajor 1 (~60 g, label 378kcal/100g) 01:14
9% 1 g/100kcal
3g P, 227 kcal
Sat 18 Jul rest , 😴 8.6h 96% , 🟢 82% , ❤️ 51
1,976 / 2,400 kcal
target 1,900
1,976 eaten
maintenance 2,400
186 g protein
goal 180 g ✓
9 items, deficit 424 kcal ✓
black coffee 11:18
0% 0 g/100kcal
0g P, 2 kcal
lunch
acem meatballs 243 g 13:43
27% 11 g/100kcal
58g P, 536 kcal
lunch
brussel sprouts 45 g 13:43
1% 8 g/100kcal
2g P, 19 kcal
lunch
minced meat acem 18g 13:44
2% 11 g/100kcal
4g P, 40 kcal
lunch
sweet potatoes 107 g 13:47
5% 2 g/100kcal
2g P, 100 kcal
snack
cherries 10 14:01
2% 2 g/100kcal
1g P, 45 kcal
lunch
cherries 5 14:03
1% 2 g/100kcal
1g P, 22 kcal
dinner
seafood dinner — ceviche, raw fish, bacalhau, garlic butter bread small dishes, shared 20:30
50% 8 g/100kcal
75g P, 980 kcal
snack
skyr natural continente 400 g tub (Continente Equilíbrio) 23:30
12% 19 g/100kcal
44g P, 232 kcal
Fri 17 Jul cardio , ⚖️ 75.85 kg , 😴 9.2h 88% , 🟢 81% , ❤️ 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 ✓
lunch
acem steak dutch 159 g 12:47
19% 11 g/100kcal
38g P, 350 kcal
lunch
asian beef slices with bell pepper 133g 12:47
19% 10 g/100kcal
34g P, 350 kcal
lunch
lettuce 37 g
0% 6 g/100kcal
0g P, 5 kcal
black coffee 16:44
0g P, 0 kcal
snack
lettuce 26g
0% 8 g/100kcal
0g P, 4 kcal
snack
apple 1 whole
5% 1 g/100kcal
1g P, 95 kcal
snack
yogurt with mirtilos and seeds 150g yogurt, 50g mirtilos, 5g seeds 18:11
7% 13 g/100kcal
17g P, 130 kcal
workout
🏋️ cycling HIIT 18:21
30 min, -280 kcal
dinner
minced meat acem 263 g 19:47
32% 11 g/100kcal
63g P, 580 kcal
dinner
white rice 104 g 19:47
7% 2 g/100kcal
3g P, 135 kcal
dinner
sweet potato 50g 19:47
2% 2 g/100kcal
1g P, 45 kcal
dinner
lettuce some ~30g 19:47
0% 8 g/100kcal
0g P, 4 kcal
dinner
cherry tomatoes some ~60g 19:47
1% 5 g/100kcal
1g P, 11 kcal
snack
85% lindt 20g 20:16
6% 2 g/100kcal
2g P, 116 kcal
Thu 16 Jul lifting , ⚖️ 76.25 kg , 😴 7.0h 87% , 🟢 94% , ❤️ 50
2,152 / 2,400 kcal
target 1,900
2,152 eaten
maintenance 2,400
184 g protein
goal 152 g ✓
13 items, deficit 248 kcal
black coffee 11:16
0g P, 0 kcal
lunch
beef stew meat 215g 13:26
22% 11 g/100kcal
54g P, 475 kcal
lunch
white basmati rice 127 g 13:26
8% 2 g/100kcal
4g P, 165 kcal
lunch
cucumber with vinegar 93g 13:27
1% 4 g/100kcal
1g P, 25 kcal
workout
🏋️ lifting heavy arms day — 90 kg bench press etc 16:30
60 min, -200 kcal
snack
banana (pre-workout) 1 16:45
4% 1 g/100kcal
1g P, 95 kcal
snack
85% lindt choco 20g 18:09
5% 2 g/100kcal
2g P, 116 kcal
snack
skyr natural 150g 18:11
4% 19 g/100kcal
17g P, 87 kcal
dinner
acem steak 274 g 18:46
28% 11 g/100kcal
66g P, 600 kcal
dinner
acem steak (top-up) 44g 19:20
5% 10 g/100kcal
11g P, 110 kcal
dinner
70% lindt lindor choco ball 1 19:58
4% 2 g/100kcal
2g P, 85 kcal
dinner
sourdough with skyr and strawberries 2 slices + 150g skyr + 200g strawberries 20:22
15% 8 g/100kcal
25g P, 319 kcal
dinner
cucumber with balsamic vinegar 8 slices 20:36
1% 4 g/100kcal
1g P, 25 kcal
snack
passionfruit 2 22:28
2% 4 g/100kcal
2g P, 50 kcal
Wed 15 Jul rest , ⚖️ 75.85 kg , 😴 7.2h 86% , 🟡 50% , ❤️ 54
1,914 / 2,400 kcal
target 1,900
1,914 eaten
maintenance 2,400
151 g protein
goal 152 g ✓
11 items, deficit 486 kcal ✓
black coffee 10:25
0g P, 0 kcal
lunch
roasted chicken leg quarters 337 g 13:56
41% 10 g/100kcal
79g P, 785 kcal
lunch
cucumber and tomato with balsamic vinegar 110g 14:08
2% 3 g/100kcal
1g P, 35 kcal
lunch
blueberries 133 g 14:08
4% 1 g/100kcal
1g P, 76 kcal
workout
🏋️ walk 7000 steps (~2000 over 5k daily avg) 17:00
68 min, -80 kcal
dinner
pao de chorizo 1 18:30
20% 4 g/100kcal
15g P, 380 kcal
espresso 1 20:55
0g P, 0 kcal
dinner
apple cake (Ukrainian sharlotka) 98 g 21:02
10% 3 g/100kcal
7g P, 190 kcal
snack
microwave popcorn 1/3 bag 21:10
7% 2 g/100kcal
3g P, 140 kcal
snack
skyr 225 g (Ana had a spoon) 21:20
7% 19 g/100kcal
25g P, 130 kcal
snack
strawberries 120 g 21:20
2% 3 g/100kcal
1g P, 38 kcal
snack
yopro 200 g 00:19
7% 14 g/100kcal
20g P, 140 kcal
Tue 14 Jul lifting , ⚖️ 75.20 kg , 😴 7.8h 94% , 🟡 49% , ❤️ 53
2,064 / 2,400 kcal
target 1,900
2,064 eaten
maintenance 2,400
149 g protein
goal 152 g ✓
13 items, deficit 336 kcal
black coffee 1 11:39
0% 0 g/100kcal
0g P, 2 kcal
lunch
acém minced meat 191 g cooked 13:32
23% 10 g/100kcal
48g P, 470 kcal
lunch
basmati rice 190 g cooked 13:32
12% 2 g/100kcal
5g P, 247 kcal
lunch
bell peppers 95 g cooked 13:32
1% 4 g/100kcal
1g P, 24 kcal
lunch
cucumber with vinegar 84 g 13:32
1% 4 g/100kcal
1g P, 14 kcal
lunch
blackberries 10 13:47
1% 4 g/100kcal
1g P, 25 kcal
black coffee 1 cup 16:01
0% 0 g/100kcal
0g P, 5 kcal
snack
banana 1 17:47
5% 1 g/100kcal
1g P, 105 kcal
workout
🏋️ back (PT) heavy back day: dumbbell rows 32.5kg, wide pull-ups 18:00
60 min, -300 kcal
snack
lindt 85% dark chocolate 20 g 19:27
6% 2 g/100kcal
2g P, 120 kcal
dinner
white rice 104 g 21:36
7% 2 g/100kcal
3g P, 135 kcal
dinner
brussels sprouts 185 g 21:37
4% 8 g/100kcal
6g P, 80 kcal
dinner
acem meatballs 6 meatballs (375g from 1kg) 21:50
36% 9 g/100kcal
65g P, 750 kcal
snack
skyr 150g 22:01
4% 19 g/100kcal
17g P, 87 kcal
Mon 13 Jul lifting , ⚖️ 75.75 kg , 😴 7.9h 90% , 🟡 60% , ❤️ 52
2,054 / 2,400 kcal
target 1,900
2,054 eaten
maintenance 2,400
156 g protein
goal 152 g ✓
10 items, deficit 346 kcal
black coffee
0g P, 0 kcal
snack
banana 1 13:00
5% 1 g/100kcal
1g P, 95 kcal
workout
🏋️ cycling HIIT 13:11
30 min, -300 kcal
lunch
chicken breast fillet cooked 172g 13:57
14% 19 g/100kcal
53g P, 284 kcal
lunch
white cooked rice 112 g 14:11
7% 2 g/100kcal
3g P, 146 kcal
lunch
lettuce and tomato salad 14:15
2% 4 g/100kcal
2g P, 50 kcal
snack
banana (pre-workout) 1 17:45
5% 1 g/100kcal
1g P, 95 kcal
snack
Lindt 85% chocolate 20 g 18:09
6% 2 g/100kcal
2g P, 120 kcal
workout
🏋️ legs (PT) heavy leg day, squats up to 100kg 18:30
60 min, -300 kcal
dinner
oven brussels sprouts 230 g 20:00
5% 8 g/100kcal
8g P, 99 kcal
dinner
acem steak raw 488 g raw minus 53 g cooked leftover 20:00
41% 10 g/100kcal
80g P, 840 kcal
dinner
white rice 250 g cooked (1/2 cup raw) 20:44
16% 2 g/100kcal
6g P, 325 kcal
Sun 12 Jul rest , 😴 8.2h 98% , 🟡 52% , ❤️ 53
1,579 / 2,400 kcal
target 1,900
1,579 eaten
maintenance 2,400
165 g protein
goal 152 g ✓
8 items, deficit 821 kcal
black coffee 1 11:00
0% 0 g/100kcal
0g P, 2 kcal
lunch
roasted brussel sprouts 15:21
5% 5 g/100kcal
4g P, 80 kcal
lunch
acém steak (40% of eaten ~750g raw) ~225 g cooked 15:22
37% 10 g/100kcal
56g P, 585 kcal
black coffee 16:36
0g P, 0 kcal
snack
banana 1 17:30
7% 1 g/100kcal
1g P, 105 kcal
dinner
acem meatballs 22:17
38% 14 g/100kcal
85g P, 600 kcal
snack
lindt 85% dark chocolate 20g 22:22
8% 2 g/100kcal
2g P, 120 kcal
snack
skyr 150 g 22:31
6% 19 g/100kcal
17g P, 87 kcal
Sat 11 Jul rest , 😴 7.5h 90% , 🟢 96% , ❤️ 50
1,855 / 2,400 kcal
target 1,900
1,855 eaten
maintenance 2,400
203 g protein
goal 152 g ✓
9 items, deficit 545 kcal ✓
lunch
mussels with onion ~40% of 500g pot 13:40
9% 12 g/100kcal
19g P, 160 kcal
lunch
mussels with onion (2nd pan) ~40% of 500g pot 13:50
9% 12 g/100kcal
19g P, 160 kcal
banana 1 17:31
6% 1 g/100kcal
1g P, 105 kcal
1/2 dorado fish and boiled vegetables 17:32
17% 11 g/100kcal
35g P, 320 kcal
workout
🏋️ cycling HIIT stationary bike intervals 18:56
30 min, -300 kcal
dinner
chicken quarters with kikkoman soy and lemon 2 20:38
33% 12 g/100kcal
75g P, 620 kcal
dinner
brussels sprouts with salt and pepper no oil 1 plate (~250g) 20:38
6% 7 g/100kcal
8g P, 110 kcal
yopro yogurt 450 g 21:26
13% 18 g/100kcal
42g P, 240 kcal
popcorn small bowl 23:01
5% 3 g/100kcal
3g P, 100 kcal
snack
strawberries 125 g 23:59
2% 2 g/100kcal
1g P, 40 kcal
Fri 10 Jul rest , 😴 7.6h 80% , 🟢 96% , ❤️ 51
1,426 / 2,400 kcal
target 1,900
1,426 eaten
maintenance 2,400
149 g protein
goal 152 g ✓
11 items, deficit 974 kcal
black coffee 1 12:33
0% 0 g/100kcal
0g P, 2 kcal
lunch
minced meat 170 g cooked 14:41
20% 11 g/100kcal
33g P, 290 kcal
lunch
lettuce 14:41
1% 10 g/100kcal
1g P, 10 kcal
lunch
minced meat (second helping) 125 g cooked 14:45
15% 11 g/100kcal
24g P, 214 kcal
black coffee 1 18:53
0% 0 g/100kcal
0g P, 2 kcal
hibiscus tea 1 18:53
0g P, 0 kcal
dinner
cooked meatballs 185 g cooked 21:04
22% 11 g/100kcal
36g P, 316 kcal
dinner
cooked brussel sprouts 250 g cooked 21:04
6% 8 g/100kcal
7g P, 90 kcal
dinner
potato slices 2 tiny 21:48
2% 3 g/100kcal
1g P, 30 kcal
snack
YoPro high-protein yogurt 450 g 22:01
17% 18 g/100kcal
42g P, 240 kcal
snack
dark chocolate 85% Lindt 40 g 22:42
16% 2 g/100kcal
5g P, 232 kcal
Thu 9 Jul lifting , ⚖️ 75.85 kg , 😴 8.4h 89% , 🟡 55% , ❤️ 53
1,854 / 2,400 kcal
target 1,900
1,854 eaten
maintenance 2,400
171 g protein
goal 152 g ✓
10 items, deficit 546 kcal ✓
black coffee 2
0g P, 0 kcal
lunch
beef stir-fry with bell pepper, kikkoman 263 g cooked 14:00
25% 13 g/100kcal
57g P, 455 kcal
lunch
rice 164 g cooked 14:00
11% 2 g/100kcal
4g P, 210 kcal
lunch
olive oil (stir-fry cooking adjustment) 1/2 tbsp 14:00
3% 0 g/100kcal
0g P, 60 kcal
snack
banana 1 16:00
5% 1 g/100kcal
1g P, 95 kcal
workout
🏋️ upper body (PT) upper body session with personal trainer 17:30
60 min, -300 kcal
dinner
beef stir-fry with bell pepper, kikkoman 256 g cooked 20:00
24% 12 g/100kcal
55g P, 450 kcal
dinner
olive oil (stir-fry cooking adjustment) 1/2 tbsp 20:00
3% 0 g/100kcal
0g P, 60 kcal
snack
YoPro yogurt with cinnamon, lemon 450 g 21:30
13% 18 g/100kcal
42g P, 240 kcal
snack
dark chocolate 85% Lindt 20 g 21:30
6% 2 g/100kcal
3g P, 116 kcal
milk 1 glass 01:09
9% 6 g/100kcal
9g P, 168 kcal
Wed 8 Jul rest , ⚖️ 76.00 kg , 😴 6.9h 87%
1,720 / 2,400 kcal
target 1,900
1,720 eaten
maintenance 2,400
159 g protein
goal 152 g ✓
5 items, deficit 680 kcal
black coffee 2
0g P, 0 kcal
lunch
meatballs with onion, garlic, butter 250 g raw 14:00
35% 8 g/100kcal
46g P, 600 kcal
snack
banana-oat bread 1 slice
12% 2 g/100kcal
4g P, 200 kcal
dinner
steak, fresh pork sausage, potato wedges, coleslaw 402 g 19:00
40% 10 g/100kcal
67g P, 680 kcal
workout
🏋️ sauna Sauna (WIP: go sauna #life) 19:26
snack
YoPro yogurt with cinnamon, lemon 450 g 21:30
14% 18 g/100kcal
42g P, 240 kcal
Tue 7 Jul lifting , 😴 7.5h 85% , 🟢 68% , ❤️ 53
2,095 / 2,400 kcal
target 1,900
2,095 eaten
maintenance 2,400
193 g protein
goal 160 g ✓
9 items, deficit 305 kcal
black coffee 2
0g P, 0 kcal
lunch
chicken leg quarters, soy + paprika 777 g raw 14:00
45% 12 g/100kcal
113g P, 935 kcal
lunch
blackberries and blueberries 0.5 bowl 14:00
3% 2 g/100kcal
1g P, 60 kcal
lunch
rice 55 g dry 14:00
11% 2 g/100kcal
4g P, 220 kcal
snack
banana 1
5% 1 g/100kcal
1g P, 95 kcal
snack
dark chocolate 85% Lindt 20 g
6% 1 g/100kcal
1g P, 116 kcal
workout
🏋️ 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 yogurt 450 g 19:00
11% 18 g/100kcal
42g P, 240 kcal
dinner
eggs with cheese, cherry tomatoes 4 eggs + 30 g cheese 19:00
20% 7 g/100kcal
31g P, 425 kcal
dinner
sambal oelek 2 tsp 19:00
0% 0 g/100kcal
0g P, 4 kcal
Mon 6 Jul lifting , 😴 6.5h 85% , 🟡 59% , ❤️ 53
2,010 / 2,400 kcal
target 1,900
2,010 eaten
maintenance 2,400
174 g protein
goal 160 g ✓
8 items, deficit 390 kcal ✓
black coffee 2
0g P, 0 kcal
lunch
meatballs with onion, garlic, butter 320 g raw 14:00
37% 8 g/100kcal
58g P, 750 kcal
lunch
brussels sprouts, roasted, no oil 14:00
3% 8 g/100kcal
5g P, 60 kcal
snack
banana 2
9% 1 g/100kcal
2g P, 190 kcal
workout
🏋️ legs (PT) squats up to 90kg multiple sets, stiff-leg deadlift, dumbbell lunges 18:30
60 min, -300 kcal
dinner
eggs 2 19:00
7% 9 g/100kcal
12g P, 140 kcal
dinner
eggs 6 19:00
21% 8 g/100kcal
36g P, 430 kcal
dinner
sardines in olive oil, organic 84 g drained 19:00
10% 10 g/100kcal
19g P, 200 kcal
snack
YoPro high-protein yogurt 450 g 21:30
12% 18 g/100kcal
42g P, 240 kcal
Sun 5 Jul rest , 😴 7.2h 89% , 🟢 69% , ❤️ 52
1,941 / 2,400 kcal
target 1,900
1,941 eaten
maintenance 2,400
167 g protein
goal 160 g ✓
10 items, deficit 459 kcal ✓
black coffee 2
0g P, 0 kcal
lunch
steak, sliced, with blueberries 240 g cooked 14:00
32% 10 g/100kcal
60g P, 630 kcal
snack
flat white 1 small
6% 5 g/100kcal
6g P, 110 kcal
snack
Venco zoute drop candies 6
5% 1 g/100kcal
1g P, 100 kcal
snack
Venco zoute drop candies 3
3% 1 g/100kcal
0g P, 50 kcal
snack
whole milk 250 ml
9% 6 g/100kcal
9g P, 168 kcal
workout
🏋️ cycling HIIT stationary bike intervals
30 min, -200 kcal
dinner
tuna in brine, Minerva 84 g drained 19:00
5% 24 g/100kcal
21g P, 88 kcal
dinner
minced meat 292 g cooked 19:00
26% 11 g/100kcal
57g P, 500 kcal
dinner
brussels sprouts, roasted, with olive oil 1 tray 19:00
14% 4 g/100kcal
10g P, 275 kcal
snack
high-protein yogurt Pastoret 35 g 21:30
1% 14 g/100kcal
3g P, 20 kcal
Sat 4 Jul cardio , 😴 8.7h 95% , 🟢 99% , ❤️ 49
2,046 / 2,400 kcal
target 1,900
2,046 eaten
maintenance 2,400
185 g protein
goal 160 g ✓
8 items, deficit 354 kcal ✓
black coffee 2
0g P, 0 kcal
lunch
dark chocolate 85% Lindt 20 g 14:00
6% 2 g/100kcal
3g P, 116 kcal
lunch
chicken leg quarters, soy marinade 3 14:00
46% 12 g/100kcal
113g P, 935 kcal
lunch
kimchi 14:00
1% 5 g/100kcal
1g P, 20 kcal
snack
Venco zoute drop candies 3
2% 1 g/100kcal
0g P, 40 kcal
snack
strawberries 1 handful
2% 2 g/100kcal
1g P, 35 kcal
workout
🏋️ cycling HIIT stationary bike intervals
30 min, -200 kcal
dinner
fried rice with minced meat, 1 egg, garlic 19:00
34% 7 g/100kcal
47g P, 700 kcal
snack
high-protein yogurt with blackberries, blueberries 250 g 21:30
10% 10 g/100kcal
20g P, 200 kcal
