{
  "meta": {
    "app": "MacroTrack",
    "exported_at": "2026-07-23T22:50:42.711Z",
    "version": 2,
    "days": 120,
    "scope": "range",
    "date": null
  },
  "profile": {
    "id": "me",
    "name": "Rodrigues",
    "age": 23,
    "height": "5'6\" (5'7\" with shoes)",
    "goal": "Definition block Jul 13–31 + Aug 3–14 → ~174 lb @ 14–16% BF. Push/Pull/Legs. Keep 86.9 lb muscle, drop trunk fat. Reset Aug 1–2.",
    "avatar_filename": "avatars/profile-avatar.png",
    "target_calories": 2200,
    "target_protein": 200,
    "target_fat": 55,
    "target_carbs": 220,
    "notes": "5'6\" (5'7\" w/ shoes), Black, 23. ~188 lb, ~30% BF (self-reported). InBody SMM 86.9 lb, score 90. Push (chest/shoulders/tris) · Pull (back/bis/forearms/core) · Legs (+ core). Training 2200 kcal / rest 1950. 200g protein, 4L water, 12–15k steps. 3–4 h training/day. 2 × 30 min sauna/week (Wed & Sun). Creatine 5g. Asthma: progressive warm-up before sprints.",
    "updated_at": "2026-07-13T10:00:54.681Z",
    "ethnicity": "Black"
  },
  "food_entries": [
    {
      "id": "38e060c4-127a-45d1-a227-6614199c2d88",
      "date": "2026-06-09",
      "meal_type": "dinner",
      "name": "Factor — Caramelized Onion Gournay Burger (spinach & paprika roasted potatoes) ×2",
      "calories": 1180,
      "protein": 62,
      "fat": 68,
      "carbs": 74,
      "notes": "2 full trays 11.3 oz / 320g each — label: 590 kcal, 31g P, 37g C, 34g F per tray",
      "created_at": "2026-06-10T05:27:16.363Z"
    },
    {
      "id": "58bc0885-608a-4d14-a3ba-d0aeb2bcec38",
      "date": "2026-06-09",
      "meal_type": "breakfast",
      "name": "Factor — Tangy Southern Chicken (red potatoes & creamed corn)",
      "calories": 680,
      "protein": 40,
      "fat": 32,
      "carbs": 40,
      "notes": "Full tray 12.2 oz / 346g — label: 680 kcal, 40g P, 40g C; fat est.",
      "created_at": "2026-06-10T05:27:16.363Z"
    },
    {
      "id": "7982456a-b34e-4a18-b123-465e1e1f2705",
      "date": "2026-06-09",
      "meal_type": "snack",
      "name": "Quest bar — Cookies & Cream (afternoon)",
      "calories": 190,
      "protein": 21,
      "fat": 8,
      "carbs": 4,
      "notes": "Label: 190 kcal, 21g P, 4g net carbs",
      "created_at": "2026-06-10T05:27:16.363Z"
    },
    {
      "id": "7ca8664b-1154-4353-a2d7-f157bed17fee",
      "date": "2026-06-09",
      "meal_type": "snack",
      "name": "Quest bar — Cookies & Cream (dinner snack)",
      "calories": 190,
      "protein": 21,
      "fat": 8,
      "carbs": 4,
      "notes": "Label: 190 kcal, 21g P, 4g net carbs",
      "created_at": "2026-06-10T05:27:16.363Z"
    },
    {
      "id": "60ab967a-d51e-41d6-b035-d2b1b9e7fcd8",
      "date": "2026-06-09",
      "meal_type": "snack",
      "name": "Protein shake — 2 scoops ON whey + 10g creatine (400 mL shaker, water)",
      "calories": 240,
      "protein": 48,
      "fat": 2,
      "carbs": 6,
      "notes": "Whey 240/48g P · creatine 10g · shaker filled to 400mL with water",
      "created_at": "2026-06-10T05:27:16.363Z"
    },
    {
      "id": "macro-sup-ff1d53cf-bfa3-4d4b-95bc-040980b3559f-2026-06-09",
      "date": "2026-06-09",
      "meal_type": "snack",
      "name": "Gold Standard 100% Whey",
      "calories": 120,
      "protein": 24,
      "fat": 1,
      "carbs": 3,
      "notes": "__supplement_macro__:ff1d53cf-bfa3-4d4b-95bc-040980b3559f",
      "created_at": "2026-06-10T07:36:58.741Z"
    },
    {
      "id": "macro-sup-db90b22a-269e-4561-8f09-f6f20644111a-2026-06-09",
      "date": "2026-06-09",
      "meal_type": "snack",
      "name": "Quest Protein Bar — Cookies & Cream",
      "calories": 190,
      "protein": 21,
      "fat": 8,
      "carbs": 4,
      "notes": "__supplement_macro__:db90b22a-269e-4561-8f09-f6f20644111a",
      "created_at": "2026-06-10T07:37:02.082Z"
    },
    {
      "id": "04e8fe2a-5deb-4fcf-80b1-ae60eaebe247",
      "date": "2026-06-07",
      "meal_type": "dinner",
      "name": "Red wine (2 glasses)",
      "calories": 250,
      "protein": 0,
      "fat": 0,
      "carbs": 8,
      "notes": "Casone Toscana · ~5 oz per glass · ~125 kcal/glass",
      "created_at": "2026-06-08T05:17:40.970Z"
    },
    {
      "id": "02ddc355-8872-47a5-9101-19b1625a4522",
      "date": "2026-06-07",
      "meal_type": "snack",
      "name": "Chocolate-drizzled croissants ×2",
      "calories": 800,
      "protein": 14,
      "fat": 44,
      "carbs": 90,
      "notes": "Large bakery croissants with chocolate drizzle — est. ~400 kcal each",
      "created_at": "2026-06-08T05:17:40.970Z"
    },
    {
      "id": "6e3ae574-4810-4846-a05a-2ab1e1fe26e3",
      "date": "2026-06-07",
      "meal_type": "lunch",
      "name": "Factor — Creamy Lemon Pepper Chicken (veggie rice pilaf, broccoli & carrots)",
      "calories": 550,
      "protein": 42,
      "fat": 29,
      "carbs": 35,
      "notes": "Full tray 12.5 oz / 354g — label: 550 kcal, 42g P, 35g C, 29g F",
      "created_at": "2026-06-08T05:17:40.970Z"
    },
    {
      "id": "fbf6f0cb-9c20-40d5-9b23-6cc4b29412d2",
      "date": "2026-06-07",
      "meal_type": "lunch",
      "name": "Factor — Roasted Garlic Chicken with Gravy (chive-Yukon mash & green beans)",
      "calories": 370,
      "protein": 40,
      "fat": 11,
      "carbs": 26,
      "notes": "Full tray 11.6 oz / 329g — label: 370 kcal, 40g P, 26g C, 11g F",
      "created_at": "2026-06-08T05:17:40.970Z"
    },
    {
      "id": "1b3228b4-c69b-417b-8032-77f11fc574f7",
      "date": "2026-06-07",
      "meal_type": "breakfast",
      "name": "Oikos protein yogurt",
      "calories": 90,
      "protein": 15,
      "fat": 0,
      "carbs": 7,
      "notes": null,
      "created_at": "2026-06-08T05:17:40.970Z"
    },
    {
      "id": "ad884a74-69e9-42c1-9030-9c20c810c3a2",
      "date": "2026-06-07",
      "meal_type": "snack",
      "name": "Chocolate cake (1 slice)",
      "calories": 450,
      "protein": 5,
      "fat": 22,
      "carbs": 55,
      "notes": "Est. bakery/restaurant slice",
      "created_at": "2026-06-08T05:17:40.970Z"
    },
    {
      "id": "c711dfb0-d303-4d73-a3c2-db94c91c6c9a",
      "date": "2026-06-07",
      "meal_type": "dinner",
      "name": "Steak with red wine/onion glaze, roasted potatoes & broccoli",
      "calories": 730,
      "protein": 58,
      "fat": 35,
      "carbs": 41,
      "notes": "Est. ~8 oz steak ~500/50P · potato wedges ~175 · broccoli ~55",
      "created_at": "2026-06-08T05:17:40.970Z"
    },
    {
      "id": "ca74c0cb-c3db-4193-9002-577d8cda39d9",
      "date": "2026-06-06",
      "meal_type": "dinner",
      "name": "Coke (1 cup)",
      "calories": 150,
      "protein": 0,
      "fat": 0,
      "carbs": 39,
      "notes": "~9pm · water also (0 cal, not logged)",
      "created_at": "2026-06-07T08:10:22.315Z"
    },
    {
      "id": "88f03919-dea6-495e-acd2-646121c03d66",
      "date": "2026-06-06",
      "meal_type": "dinner",
      "name": "In-N-Out Double-Double ×2",
      "calories": 1340,
      "protein": 74,
      "fat": 78,
      "carbs": 82,
      "notes": "670 kcal each per In-N-Out nutrition · ~9pm",
      "created_at": "2026-06-07T08:10:22.315Z"
    },
    {
      "id": "b331a36c-c842-455f-91ef-29e2a265890e",
      "date": "2026-06-06",
      "meal_type": "lunch",
      "name": "Factor — Ginger Teriyaki Salmon (forbidden rice & sesame green beans)",
      "calories": 610,
      "protein": 36,
      "fat": 26,
      "carbs": 61,
      "notes": "Full tray 14.2 oz / 403g — label: 610 kcal, 36g P, 61g C, 26g F",
      "created_at": "2026-06-07T08:10:22.315Z"
    },
    {
      "id": "c86e61e4-1477-43b1-a3a0-a211e13dc9b0",
      "date": "2026-06-06",
      "meal_type": "lunch",
      "name": "Factor — Pesto Chicken & Quinoa (peppers, squash & carrots)",
      "calories": 590,
      "protein": 43,
      "fat": 25,
      "carbs": 42,
      "notes": "Full tray 14 oz / 397g — label: 590 kcal, 43g P, 42g C, 25g F",
      "created_at": "2026-06-07T08:10:22.315Z"
    },
    {
      "id": "589fbb8d-9e72-403f-9770-b423561c9e9c",
      "date": "2026-06-06",
      "meal_type": "breakfast",
      "name": "Quest protein bar",
      "calories": 190,
      "protein": 21,
      "fat": 8,
      "carbs": 4,
      "notes": "Label: 190 kcal, 21g P, 4g net carbs",
      "created_at": "2026-06-07T08:10:22.315Z"
    },
    {
      "id": "3364db28-a104-4775-99f3-d790916e45c4",
      "date": "2026-06-06",
      "meal_type": "snack",
      "name": "Popcorn (11 pieces)",
      "calories": 60,
      "protein": 1,
      "fat": 3,
      "carbs": 6,
      "notes": "Exactly 11 pieces — small est. ~5–6 kcal/piece",
      "created_at": "2026-06-07T08:10:22.315Z"
    },
    {
      "id": "21ba24f4-9559-45ea-bd68-b01c6882f754",
      "date": "2026-06-06",
      "meal_type": "dinner",
      "name": "In-N-Out french fries (1 order)",
      "calories": 395,
      "protein": 7,
      "fat": 18,
      "carbs": 54,
      "notes": "Regular fries · ~9pm",
      "created_at": "2026-06-07T08:10:22.315Z"
    },
    {
      "id": "1b4d12b6-5952-4d5e-bc07-e6e6b32ebd68",
      "date": "2026-06-05",
      "meal_type": "dinner",
      "name": "Unknown meal (forgot item)",
      "calories": 600,
      "protein": 35,
      "fat": 0,
      "carbs": 0,
      "notes": "User estimate — 600 kcal, 35g protein; item not remembered",
      "created_at": "2026-06-07T01:26:38.883Z"
    },
    {
      "id": "d0e68dda-1f63-442c-ab59-242f370fb06e",
      "date": "2026-06-05",
      "meal_type": "snack",
      "name": "Tequila (2 shots)",
      "calories": 194,
      "protein": 0,
      "fat": 0,
      "carbs": 0,
      "notes": "~1.5 oz each · ~97 kcal/shot",
      "created_at": "2026-06-07T01:26:38.883Z"
    },
    {
      "id": "ecb046f0-7421-4f75-9cfc-e4191bbbf67c",
      "date": "2026-06-05",
      "meal_type": "lunch",
      "name": "Hummus (4 tsp from large container)",
      "calories": 55,
      "protein": 2,
      "fat": 3,
      "carbs": 5,
      "notes": "Big container — only ~4 teaspoon scoops eaten",
      "created_at": "2026-06-07T01:26:38.883Z"
    },
    {
      "id": "d2d133c0-a3ea-4d26-a6fe-caf424b7b06d",
      "date": "2026-06-05",
      "meal_type": "lunch",
      "name": "Garlic white sauce (toum)",
      "calories": 80,
      "protein": 0,
      "fat": 9,
      "carbs": 2,
      "notes": "Side white garlic sauce with shawarma",
      "created_at": "2026-06-07T01:26:38.883Z"
    },
    {
      "id": "5476a04f-0d59-42ad-b6ca-6340c336dc95",
      "date": "2026-06-05",
      "meal_type": "lunch",
      "name": "Fanoos — Chicken Shawarma Wrap ×2 (small)",
      "calories": 620,
      "protein": 38,
      "fat": 24,
      "carbs": 58,
      "notes": "1 order = 2 hand-size lavash wraps · chicken, veggies, tahini, sumac onion",
      "created_at": "2026-06-07T01:26:38.883Z"
    },
    {
      "id": "a5fc7c47-c697-46c4-9194-45259b7a5830",
      "date": "2026-06-05",
      "meal_type": "snack",
      "name": "Gin (3 shots)",
      "calories": 291,
      "protein": 0,
      "fat": 0,
      "carbs": 0,
      "notes": "~1.5 oz each · ~97 kcal/shot",
      "created_at": "2026-06-07T01:26:38.883Z"
    },
    {
      "id": "84a650a7-72b5-40bb-95bc-fe7a7a4202bc",
      "date": "2026-06-04",
      "meal_type": "dinner",
      "name": "Fanoos — Shawarma ×2 + fries + hummus + garlic sauce",
      "calories": 1270,
      "protein": 48,
      "fat": 65,
      "carbs": 119,
      "notes": "2 wraps ~620 · small fries ~340 · hummus side ~180 · 2 toum cups ~130",
      "created_at": "2026-06-05T08:01:29.099Z"
    },
    {
      "id": "eb3b5daf-7f79-4596-9748-e42379b9a499",
      "date": "2026-06-04",
      "meal_type": "dinner",
      "name": "Trader Joe's Pita Bite Crackers (handful ~8 crackers)",
      "calories": 95,
      "protein": 2,
      "fat": 3,
      "carbs": 15,
      "notes": "Not full serving — ~8 of 11-cracker serving (130 kcal)",
      "created_at": "2026-06-05T08:01:29.099Z"
    },
    {
      "id": "65c6e55b-19cc-45e9-9a39-276036d067d7",
      "date": "2026-06-04",
      "meal_type": "lunch",
      "name": "Fanoos — Chicken Shawarma Wrap ×2 (small, Shata S)",
      "calories": 645,
      "protein": 38,
      "fat": 26,
      "carbs": 60,
      "notes": "1 order = 2 lavash wraps · garlic, veggies, sumac onion, tahini, pomegranate molasses · Shata (S) · ~1pm",
      "created_at": "2026-06-05T08:01:29.099Z"
    },
    {
      "id": "fb7388ef-a2ee-4aef-9a8b-34aea0a84a52",
      "date": "2026-06-04",
      "meal_type": "breakfast",
      "name": "Protein shake — 4 scoops ON whey + 80 mL whole milk + 10g creatine (400 mL shaker)",
      "calories": 530,
      "protein": 99,
      "fat": 7,
      "carbs": 16,
      "notes": "Whey 480/96g P · whole milk 80mL ~50/3g P · creatine 10g · rest water to 400mL",
      "created_at": "2026-06-05T08:01:29.099Z"
    },
    {
      "id": "9773b0f3-619c-4695-8b25-53f894a0f80c",
      "date": "2026-06-04",
      "meal_type": "snack",
      "name": "Hard cider (1 full red solo cup)",
      "calories": 210,
      "protein": 0,
      "fat": 0,
      "carbs": 28,
      "notes": "Est. ~16 oz pour · ~11pm",
      "created_at": "2026-06-05T08:01:29.099Z"
    },
    {
      "id": "a326fdda-da7e-43fe-afe0-72ba41888d20",
      "date": "2026-06-04",
      "meal_type": "snack",
      "name": "Corona (1 bottle)",
      "calories": 148,
      "protein": 1,
      "fat": 0,
      "carbs": 14,
      "notes": "~12 oz · ~11pm",
      "created_at": "2026-06-05T08:01:29.099Z"
    },
    {
      "id": "83910aaf-d3e7-4b07-b811-b81775f82976",
      "date": "2026-06-04",
      "meal_type": "dinner",
      "name": "Trader Joe's Peppered Uncured Salami (8 slices)",
      "calories": 280,
      "protein": 16,
      "fat": 24,
      "carbs": 1,
      "notes": "8 slices only — not full 10 oz pack",
      "created_at": "2026-06-05T08:01:29.099Z"
    },
    {
      "id": "02aaea23-8277-40b7-bd73-ef3db76cdf8f",
      "date": "2026-06-03",
      "meal_type": "lunch",
      "name": "Factor — Smoky BBQ Chicken Breast (potato mash, creamed corn & peppers)",
      "calories": 680,
      "protein": 42,
      "fat": 33,
      "carbs": 52,
      "notes": "Full tray 15.1 oz / 428g — label: 680 kcal, 42g P, 52g C, 33g F",
      "created_at": "2026-06-04T17:14:19.444Z"
    },
    {
      "id": "9c6e39ec-550f-4118-8727-b4a4d58ee9af",
      "date": "2026-06-03",
      "meal_type": "breakfast",
      "name": "Scrambled eggs — 3 whole + 2 whites, 3 tsp milk",
      "calories": 259,
      "protein": 27,
      "fat": 16,
      "carbs": 1,
      "notes": "3 eggs ~210/18P/15F · 2 whites ~34/8P · 3 tsp milk mixed in",
      "created_at": "2026-06-04T17:14:19.444Z"
    },
    {
      "id": "017a98be-b69e-4200-8973-7e664d7c3cbd",
      "date": "2026-06-03",
      "meal_type": "breakfast",
      "name": "Olive oil (2 tsp — pan for eggs)",
      "calories": 80,
      "protein": 0,
      "fat": 9,
      "carbs": 0,
      "notes": "Pan oil for scrambled eggs",
      "created_at": "2026-06-04T17:14:19.444Z"
    },
    {
      "id": "25fcbd4f-37e4-48cb-baca-3dfd42854e5e",
      "date": "2026-06-03",
      "meal_type": "snack",
      "name": "Protein shake — 3 scoops ON whey + 500 mL whole milk",
      "calories": 672,
      "protein": 89,
      "fat": 20,
      "carbs": 34,
      "notes": "Whey 360/72g P · whole milk 500mL ~312/17g P · night",
      "created_at": "2026-06-04T17:14:19.444Z"
    },
    {
      "id": "9ad291a8-4b65-45d8-99f1-2fe6a72f8e51",
      "date": "2026-06-03",
      "meal_type": "snack",
      "name": "Oikos protein yogurt",
      "calories": 90,
      "protein": 15,
      "fat": 0,
      "carbs": 7,
      "notes": "Night",
      "created_at": "2026-06-04T17:14:19.444Z"
    },
    {
      "id": "094ed3bc-587a-44a6-bb49-edfe824d1213",
      "date": "2026-06-03",
      "meal_type": "dinner",
      "name": "Fanoos — Chicken Shawarma Wrap ×2 (small, Thoom garlic)",
      "calories": 620,
      "protein": 38,
      "fat": 24,
      "carbs": 58,
      "notes": "1 order = 2 hand-size lavash wraps · garlic paste, veggies, tahini · est. ~310 kcal/wrap",
      "created_at": "2026-06-04T17:14:19.444Z"
    },
    {
      "id": "macro-sup-ff1d53cf-bfa3-4d4b-95bc-040980b3559f-2026-06-03",
      "date": "2026-06-03",
      "meal_type": "snack",
      "name": "Gold Standard 100% Whey",
      "calories": 120,
      "protein": 24,
      "fat": 1,
      "carbs": 3,
      "notes": "__supplement_macro__:ff1d53cf-bfa3-4d4b-95bc-040980b3559f",
      "created_at": "2026-06-04T17:16:09.259Z"
    },
    {
      "id": "962c2601-e949-453b-85a4-cdb7d6952eb6",
      "date": "2026-06-02",
      "meal_type": "breakfast",
      "name": "Olive oil (2 tsp — pan for eggs)",
      "calories": 80,
      "protein": 0,
      "fat": 9,
      "carbs": 0,
      "notes": "2 tsp olive oil for scrambling",
      "created_at": "2026-06-03T17:49:39.339Z"
    },
    {
      "id": "9b0d8b4f-d2b5-44ca-8a3b-009dd19581b5",
      "date": "2026-06-02",
      "meal_type": "breakfast",
      "name": "Scrambled eggs — 3 whole + 3 whites, 1 tsp milk",
      "calories": 269,
      "protein": 31,
      "fat": 15,
      "carbs": 1,
      "notes": "3 eggs ~210/18P/15F · 3 whites ~51/12P · splash 1 tsp milk",
      "created_at": "2026-06-03T17:49:39.339Z"
    },
    {
      "id": "864ecc52-3c02-4005-a6f8-b98a0215bd62",
      "date": "2026-06-02",
      "meal_type": "breakfast",
      "name": "Oikos protein yogurt",
      "calories": 90,
      "protein": 15,
      "fat": 0,
      "carbs": 7,
      "notes": null,
      "created_at": "2026-06-03T17:49:39.339Z"
    },
    {
      "id": "59e417b8-b4ab-4598-8844-bd96d09a3bb6",
      "date": "2026-06-02",
      "meal_type": "lunch",
      "name": "Quest bar — Cookies & Cream",
      "calories": 190,
      "protein": 21,
      "fat": 8,
      "carbs": 4,
      "notes": "21g protein per bar",
      "created_at": "2026-06-03T17:49:39.339Z"
    },
    {
      "id": "e883e624-0a87-46b9-9aa2-2caf983eba96",
      "date": "2026-06-02",
      "meal_type": "dinner",
      "name": "Factor — Pepper Jack Guacamole Burger (smoky potatoes & peppers)",
      "calories": 650,
      "protein": 34,
      "fat": 39,
      "carbs": 37,
      "notes": "Full tray 12.9 oz / 366g — label: 650 kcal, 34g P, 37g C, 39g F",
      "created_at": "2026-06-03T17:49:39.339Z"
    },
    {
      "id": "01dbe40a-7a92-47a4-91f2-32c1092a1351",
      "date": "2026-06-02",
      "meal_type": "lunch",
      "name": "Factor — Pesto Chicken & Quinoa (peppers, squash & carrots)",
      "calories": 590,
      "protein": 43,
      "fat": 25,
      "carbs": 42,
      "notes": "Full tray 14 oz / 397g — label: 590 kcal, 43g P, 42g C, 25g F",
      "created_at": "2026-06-03T17:49:39.339Z"
    },
    {
      "id": "df0d66db-0b07-47bc-be43-328b50aa5e54",
      "date": "2026-06-02",
      "meal_type": "lunch",
      "name": "Mediterranean sample — rice, hummus, small meat",
      "calories": 170,
      "protein": 9,
      "fat": 8,
      "carbs": 16,
      "notes": "Est. ~4 small spoons rice + bit hummus + 1 small spoon mystery meat",
      "created_at": "2026-06-03T17:49:39.339Z"
    },
    {
      "id": "961594bc-2caa-47d9-b7d8-782c7a93dd61",
      "date": "2026-06-02",
      "meal_type": "dinner",
      "name": "Scrambled eggs — 2 whole + 3 egg whites",
      "calories": 191,
      "protein": 24,
      "fat": 10,
      "carbs": 0,
      "notes": "2 eggs ~140/12P/10F · 3 whites ~51/12P",
      "created_at": "2026-06-03T17:49:39.339Z"
    },
    {
      "id": "3b48bb23-f2ea-4c12-8907-aaee94b5fd7a",
      "date": "2026-06-02",
      "meal_type": "dinner",
      "name": "Oikos protein yogurt",
      "calories": 90,
      "protein": 15,
      "fat": 0,
      "carbs": 7,
      "notes": null,
      "created_at": "2026-06-03T17:49:39.339Z"
    },
    {
      "id": "macro-sup-db90b22a-269e-4561-8f09-f6f20644111a-2026-06-02",
      "date": "2026-06-02",
      "meal_type": "snack",
      "name": "Quest Protein Bar — Cookies & Cream",
      "calories": 190,
      "protein": 21,
      "fat": 8,
      "carbs": 4,
      "notes": "__supplement_macro__:db90b22a-269e-4561-8f09-f6f20644111a",
      "created_at": "2026-06-03T17:50:01.226Z"
    },
    {
      "id": "macro-sup-ff1d53cf-bfa3-4d4b-95bc-040980b3559f-2026-06-02",
      "date": "2026-06-02",
      "meal_type": "snack",
      "name": "Gold Standard 100% Whey",
      "calories": 120,
      "protein": 24,
      "fat": 1,
      "carbs": 3,
      "notes": "__supplement_macro__:ff1d53cf-bfa3-4d4b-95bc-040980b3559f",
      "created_at": "2026-06-03T17:50:03.879Z"
    },
    {
      "id": "eedbb69e-e305-4110-b9ef-3058faad9827",
      "date": "2026-06-01",
      "meal_type": "dinner",
      "name": "Factor — Pepper Jack Guacamole Burger",
      "calories": 650,
      "protein": 34,
      "fat": 39,
      "carbs": 37,
      "notes": "Label: 650 kcal, 34g P, 37g C, 39g F",
      "created_at": "2026-06-02T07:41:29.575Z"
    },
    {
      "id": "f3e03813-7748-4915-8728-4ea0f46a19df",
      "date": "2026-06-01",
      "meal_type": "snack",
      "name": "Pizza — 2 pepperoni slices + 2 margherita slices",
      "calories": 1120,
      "protein": 46,
      "fat": 44,
      "carbs": 128,
      "notes": "Est. large slices: pepperoni ~620 cal / margherita ~500 cal",
      "created_at": "2026-06-02T07:41:29.575Z"
    },
    {
      "id": "c20d8644-4eb2-4e2a-a447-3bb1e9c1f949",
      "date": "2026-06-01",
      "meal_type": "lunch",
      "name": "Factor — Country Herb Chicken & Potato Leek Mash",
      "calories": 500,
      "protein": 40,
      "fat": 20,
      "carbs": 36,
      "notes": "Label: 500 kcal, 40g P, 36g C, 20g F",
      "created_at": "2026-06-02T07:41:29.575Z"
    },
    {
      "id": "5791e214-d83b-4be0-95d9-7eaa39a3cc00",
      "date": "2026-06-01",
      "meal_type": "snack",
      "name": "Protein shake — 3 scoops ON Gold Standard Whey + 500 mL Kirkland ultra-filtered 2% milk",
      "calories": 620,
      "protein": 99,
      "fat": 13,
      "carbs": 22,
      "notes": "Whey 360/72g P · Kirkland 500mL ~260/27g P (50% more protein) · ~11:55 PM PT June 1",
      "created_at": "2026-06-02T07:41:29.575Z"
    },
    {
      "id": "0002195d-e0cf-4ebb-8fac-ae13b0c2531c",
      "date": "2026-06-01",
      "meal_type": "snack",
      "name": "Quest protein bar",
      "calories": 190,
      "protein": 21,
      "fat": 8,
      "carbs": 4,
      "notes": "21g protein · ~11:55 PM PT June 1",
      "created_at": "2026-06-02T07:41:29.575Z"
    },
    {
      "id": "macro-sup-ff1d53cf-bfa3-4d4b-95bc-040980b3559f-2026-06-01",
      "date": "2026-06-01",
      "meal_type": "snack",
      "name": "Gold Standard 100% Whey",
      "calories": 120,
      "protein": 24,
      "fat": 1,
      "carbs": 3,
      "notes": "__supplement_macro__:ff1d53cf-bfa3-4d4b-95bc-040980b3559f",
      "created_at": "2026-06-02T17:57:48.827Z"
    },
    {
      "id": "macro-sup-db90b22a-269e-4561-8f09-f6f20644111a-2026-06-01",
      "date": "2026-06-01",
      "meal_type": "snack",
      "name": "Quest Protein Bar — Cookies & Cream",
      "calories": 190,
      "protein": 21,
      "fat": 8,
      "carbs": 4,
      "notes": "__supplement_macro__:db90b22a-269e-4561-8f09-f6f20644111a",
      "created_at": "2026-06-02T17:57:51.185Z"
    },
    {
      "id": "3c41eafb-196c-4958-b546-a0bc61bc1a14",
      "date": "2026-05-31",
      "meal_type": "lunch",
      "name": "Salmon + black rice + green beans",
      "calories": 550,
      "protein": 40,
      "fat": 18,
      "carbs": 45,
      "notes": "Estimated portion",
      "created_at": "2026-06-02T07:41:29.058Z"
    },
    {
      "id": "db0b2f73-a186-49c0-a236-93f24caa3f5c",
      "date": "2026-05-31",
      "meal_type": "dinner",
      "name": "Factor — Charred Corn & Shredded Chicken Cavatappi",
      "calories": 650,
      "protein": 33,
      "fat": 28,
      "carbs": 57,
      "notes": "Label: 650 kcal, 33g P, 57g C, ~28g F",
      "created_at": "2026-06-02T07:41:29.058Z"
    },
    {
      "id": "f1796126-db29-48e0-aef3-5abf8f838dbe",
      "date": "2026-05-31",
      "meal_type": "breakfast",
      "name": "3 whole eggs + 2 egg whites",
      "calories": 250,
      "protein": 26,
      "fat": 15,
      "carbs": 2,
      "notes": null,
      "created_at": "2026-06-02T07:41:29.058Z"
    },
    {
      "id": "cdae481f-b208-4eca-a499-5eb84a3e3088",
      "date": "2026-05-30",
      "meal_type": "breakfast",
      "name": "3 whole eggs + 2 egg whites",
      "calories": 250,
      "protein": 26,
      "fat": 15,
      "carbs": 2,
      "notes": null,
      "created_at": "2026-06-02T07:41:28.358Z"
    },
    {
      "id": "a9545f13-b99d-48f4-98f9-ee95f2f6f2d7",
      "date": "2026-05-30",
      "meal_type": "dinner",
      "name": "Factor — Pepper Jack Guacamole Burger",
      "calories": 650,
      "protein": 34,
      "fat": 39,
      "carbs": 37,
      "notes": "Label: 650 kcal, 34g P, 37g C, 39g F",
      "created_at": "2026-06-02T07:41:28.358Z"
    },
    {
      "id": "853e102b-c5fc-4265-ba5b-b8081aa531c1",
      "date": "2026-05-30",
      "meal_type": "dinner",
      "name": "Factor — Country Herb Chicken & Potato Leek Mash",
      "calories": 500,
      "protein": 40,
      "fat": 20,
      "carbs": 36,
      "notes": "Label: 500 kcal, 40g P, 36g C, 20g F",
      "created_at": "2026-06-02T07:41:28.358Z"
    },
    {
      "id": "99cdd123-5b39-43a4-8d5e-b62ed099af43",
      "date": "2026-05-30",
      "meal_type": "lunch",
      "name": "Thai yellow curry + rice",
      "calories": 750,
      "protein": 35,
      "fat": 22,
      "carbs": 90,
      "notes": "Estimated from photo",
      "created_at": "2026-06-02T07:41:28.358Z"
    },
    {
      "id": "00ee46d1-9523-4418-a61f-15b753d72393",
      "date": "2026-05-29",
      "meal_type": "breakfast",
      "name": "Scrambled eggs — 3 whole, 2 whites, splash of milk (pan)",
      "calories": 289,
      "protein": 29,
      "fat": 17,
      "carbs": 4,
      "notes": "Milk mixed into eggs while scrambling; not a full glass",
      "created_at": "2026-05-30T04:15:13.932Z"
    },
    {
      "id": "09af7344-87fc-4e61-b495-d3a6f21a28f9",
      "date": "2026-05-29",
      "meal_type": "snack",
      "name": "Chocolate cookie (1 small)",
      "calories": 140,
      "protein": 2,
      "fat": 7,
      "carbs": 18,
      "notes": "Small bakery/chocolate chip cookie estimate",
      "created_at": "2026-05-30T04:15:13.932Z"
    },
    {
      "id": "2c0c36ec-bf4b-49ba-817c-bedbbfc3e9ec",
      "date": "2026-05-29",
      "meal_type": "dinner",
      "name": "Sushi — 1 small tuna nigiri + 8 small pieces",
      "calories": 405,
      "protein": 20,
      "fat": 7,
      "carbs": 61,
      "notes": "Est. ~45 kcal/piece avg (rice + fish); tuna piece ~4g P",
      "created_at": "2026-05-30T04:15:13.932Z"
    },
    {
      "id": "b6e64609-03da-410e-8661-38df8e4b437e",
      "date": "2026-05-29",
      "meal_type": "lunch",
      "name": "Protein shake — 3 scoops ON Gold Standard Whey + 500 mL Kirkland ultra-filtered 2% milk + 10g creatine",
      "calories": 620,
      "protein": 99,
      "fat": 13,
      "carbs": 22,
      "notes": "Whey: 360 cal / 72g P · Milk 500mL: ~260 cal / 27g P · Creatine 10g: 0 cal",
      "created_at": "2026-05-30T04:15:13.932Z"
    },
    {
      "id": "a51eae3e-8371-4b04-9966-43aae74d6dec",
      "date": "2026-05-29",
      "meal_type": "lunch",
      "name": "Factor — Shredded Chicken Taco Bowl",
      "calories": 550,
      "protein": 36,
      "fat": 25,
      "carbs": 44,
      "notes": "Label: 550 kcal, 36g P, 44g C, 25g F",
      "created_at": "2026-05-30T04:15:13.932Z"
    },
    {
      "id": "17ad5434-db72-4068-9271-70055c3c615c",
      "date": "2026-05-29",
      "meal_type": "breakfast",
      "name": "Oikos protein yogurt",
      "calories": 90,
      "protein": 15,
      "fat": 0,
      "carbs": 7,
      "notes": null,
      "created_at": "2026-05-30T04:15:13.932Z"
    },
    {
      "id": "3c62fd22-38de-46c2-baf5-5f68c74a6b21",
      "date": "2026-05-29",
      "meal_type": "breakfast",
      "name": "Olive oil (3 tbsp — pan for eggs)",
      "calories": 360,
      "protein": 0,
      "fat": 42,
      "carbs": 0,
      "notes": "All 3 tbsp used to cook breakfast eggs",
      "created_at": "2026-05-30T04:15:13.932Z"
    },
    {
      "id": "5d44be9d-77e6-4c4b-b756-798a1f7db93c",
      "date": "2026-05-28",
      "meal_type": "breakfast",
      "name": "3 large eggs",
      "calories": 210,
      "protein": 18,
      "fat": 15,
      "carbs": 1,
      "notes": null,
      "created_at": "2026-05-28T19:47:31.191Z"
    },
    {
      "id": "0d61dc3f-ca1f-40ac-bcea-f46af2a7f644",
      "date": "2026-05-28",
      "meal_type": "breakfast",
      "name": "Oikos Triple Zero (15g protein)",
      "calories": 95,
      "protein": 15,
      "fat": 0,
      "carbs": 5,
      "notes": null,
      "created_at": "2026-05-28T19:47:31.191Z"
    },
    {
      "id": "b852021b-63bd-4f80-ac3a-2fe1c323ef44",
      "date": "2026-05-28",
      "meal_type": "breakfast",
      "name": "50% more protein milk (5 tbsp / ~75mL)",
      "calories": 40,
      "protein": 4,
      "fat": 1.5,
      "carbs": 2,
      "notes": null,
      "created_at": "2026-05-28T19:47:31.191Z"
    },
    {
      "id": "867cd4ca-ce13-4e7a-8ead-3678ed06caed",
      "date": "2026-05-28",
      "meal_type": "breakfast",
      "name": "2 egg whites",
      "calories": 34,
      "protein": 7,
      "fat": 0,
      "carbs": 0,
      "notes": null,
      "created_at": "2026-05-28T19:47:31.191Z"
    },
    {
      "id": "6e2c83f8-89b7-471a-90f0-65b69aa3167f",
      "date": "2026-05-28",
      "meal_type": "breakfast",
      "name": "1 tbsp olive oil",
      "calories": 120,
      "protein": 0,
      "fat": 14,
      "carbs": 0,
      "notes": null,
      "created_at": "2026-05-28T19:47:31.191Z"
    },
    {
      "id": "macro-sup-db90b22a-269e-4561-8f09-f6f20644111a-2026-05-28",
      "date": "2026-05-28",
      "meal_type": "snack",
      "name": "Quest Protein Bar — Cookies & Cream",
      "calories": 190,
      "protein": 21,
      "fat": 8,
      "carbs": 4,
      "notes": "__supplement_macro__:db90b22a-269e-4561-8f09-f6f20644111a",
      "created_at": "2026-05-28T20:44:12.444Z"
    },
    {
      "id": "2d15c240-0e4c-4d18-9422-f1a083885f41",
      "date": "2026-05-28",
      "meal_type": "dinner",
      "name": "Smirnoff Ice Mango (1 bottle, 11.2 oz)",
      "calories": 228,
      "protein": 0,
      "fat": 0,
      "carbs": 32,
      "notes": "228 kcal, 32g carbs per bottle",
      "created_at": "2026-05-29T04:18:30.862Z"
    },
    {
      "id": "61daa0b8-22e2-4e11-8055-67ab2f4c48e1",
      "date": "2026-05-28",
      "meal_type": "dinner",
      "name": "Olive oil + spices (3 tbsp oil, red spices, salt, steak spice)",
      "calories": 360,
      "protein": 0,
      "fat": 42,
      "carbs": 0,
      "notes": "3 tbsp olive oil for sauce; spices negligible",
      "created_at": "2026-05-29T04:18:30.862Z"
    },
    {
      "id": "088073b6-3973-4f66-85d5-2cbc8a83a844",
      "date": "2026-05-28",
      "meal_type": "dinner",
      "name": "Cuisine Solutions sous vide flame-seared chicken (1 serving)",
      "calories": 100,
      "protein": 18,
      "fat": 2,
      "carbs": 0,
      "notes": "1 serving @ 18g protein (3 oz) per pack label",
      "created_at": "2026-05-29T04:18:30.862Z"
    },
    {
      "id": "43dfb2fa-49d1-47ad-a0a3-7113ea359628",
      "date": "2026-05-28",
      "meal_type": "dinner",
      "name": "Factor — Creamy Lemon Pepper Chicken (veggie rice pilaf, broccoli & carrots)",
      "calories": 550,
      "protein": 42,
      "fat": 27,
      "carbs": 35,
      "notes": "Full tray 12.5 oz / 354g — label: 550 kcal, 42g P, 35g C",
      "created_at": "2026-05-29T04:18:30.862Z"
    }
  ],
  "body_metrics": [
    {
      "id": "5f3f9423-c0e2-4d5c-b9c4-36e2f3c30cd5",
      "date": "2026-07-12",
      "weight_lbs": 188,
      "body_fat_pct": 30,
      "muscle_mass_lbs": 86.9,
      "skeletal_muscle_lbs": null,
      "bmi": null,
      "visceral_fat": null,
      "inbody_score": null,
      "body_water_pct": null,
      "bmr": null,
      "notes": "Self-reported 2026-07-12 — 188 lb, ~30% BF (scale/visual). Height 5'6\" (5'7\" w/ shoes), Black. Building muscle while cutting to 174 lb by Aug 1.",
      "created_at": "2026-07-13T06:08:10.514Z"
    },
    {
      "id": "56ec2dc7-e022-448f-a391-ceb77a57d0a1",
      "date": "2026-06-09",
      "weight_lbs": 187.6,
      "body_fat_pct": 32,
      "muscle_mass_lbs": 86.9,
      "skeletal_muscle_lbs": 86.9,
      "bmi": 29.8,
      "visceral_fat": 68.2,
      "inbody_score": 90,
      "body_water_pct": 73.2,
      "bmr": 1843,
      "notes": "InBody 580 Jun 9 19:50 — Weight 187.6 lb, SMM 86.9 lb, InBody BF 19.9% (37.3 lb). User-reported BF: 32% (separate measurement/method). VFA 68.2 cm² Lv6. Score 90. BMR 1843 kcal. Phase angle 7.5°. FFMI 23.9. Target: 174 lb @ 14–16% BF by Aug 1, 2026.",
      "created_at": "2026-06-10T06:23:06.448Z"
    },
    {
      "id": "29ef9d10-a28c-45b8-a492-24f9f52d77ee",
      "date": "2026-06-02",
      "weight_lbs": 189,
      "body_fat_pct": null,
      "muscle_mass_lbs": null,
      "skeletal_muscle_lbs": null,
      "bmi": null,
      "visceral_fat": null,
      "inbody_score": null,
      "body_water_pct": null,
      "bmr": null,
      "notes": "Progress check-in — 189 lb (~85 kg). Photo set: 5 poses.",
      "created_at": "2026-06-03T05:47:04.327Z"
    },
    {
      "id": "7cabe701-1fcf-484e-a552-be59786245aa",
      "date": "2026-05-28",
      "weight_lbs": 189.6,
      "body_fat_pct": 25,
      "muscle_mass_lbs": null,
      "skeletal_muscle_lbs": null,
      "bmi": null,
      "visceral_fat": null,
      "inbody_score": null,
      "body_water_pct": null,
      "bmr": null,
      "notes": "Weigh-in — 189.6 lb @ 25% BF",
      "created_at": "2026-05-28T20:37:18.340Z"
    },
    {
      "id": "8d73eb99-1903-402b-bfc1-99a59d371158",
      "date": "2026-05-22",
      "weight_lbs": 189.6,
      "body_fat_pct": 24.9,
      "muscle_mass_lbs": 83,
      "skeletal_muscle_lbs": 85.1,
      "bmi": 29.7,
      "visceral_fat": 75.1,
      "inbody_score": 88,
      "body_water_pct": 73.2,
      "bmr": 1819,
      "notes": "InBody 580 — 05/22/2026 11:57. Score 88. D-Type above average. Phase angle 7.1°. FFMI 23.5. Target: -13 lb fat → ~174 lb @ 14–16% BF. Trunk fat primary target.",
      "created_at": "2026-05-28T19:47:31.193Z"
    }
  ],
  "photos": [
    {
      "id": "a0751f60-c213-48bb-abed-80d6096e89a5",
      "date": "2026-06-09",
      "category": "body",
      "filename": "photos/progress-2026-06-09-side.png",
      "caption": "Side profile",
      "created_at": "2026-06-10T06:26:26.001Z"
    },
    {
      "id": "11303bbe-8107-499e-be97-b3f42a7f6c27",
      "date": "2026-06-09",
      "category": "body",
      "filename": "photos/progress-2026-06-09-abs.png",
      "caption": "Front — abs check",
      "created_at": "2026-06-10T06:26:25.587Z"
    },
    {
      "id": "ebfcd787-923d-4a3d-b896-b379f8f8ff95",
      "date": "2026-06-09",
      "category": "body",
      "filename": "photos/progress-2026-06-09-back-flex.png",
      "caption": "Back — double bicep",
      "created_at": "2026-06-10T06:26:25.064Z"
    },
    {
      "id": "a5a74b45-d44d-471d-b25f-a07879e44298",
      "date": "2026-06-09",
      "category": "body",
      "filename": "photos/progress-2026-06-09-front-flex.png",
      "caption": "Front — double bicep flex",
      "created_at": "2026-06-10T06:26:24.595Z"
    },
    {
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