2026-04-20 · BFL

Sleep + Recovery Oura

Readiness

Sleep

sleep 0h04 · 23% efficient

Main sleep 5h47 · 72% efficient

HR 51 HR low 46 HRV 46 breath 15.5 latency 10min

sleep 0h02 · 8% efficient

Body-temp deviation: +0.33°C (trend +0.26°C)

Contributor breakdown

Readiness

activity balance 72

body temperature 78

hrv balance 95

previous day activity 93

previous night 55

recovery index 86

resting heart rate 84

sleep balance 52

sleep regularity 83

Sleep

deep sleep 95

efficiency 53

latency 83

rem sleep 89

restfulness 52

timing 86

total sleep 63

Fix date (OCR misread)

Workout (7 exercises, 23 sets)

★ Hack Squat quads

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Set	Reps	Weight (kg)	Intensity	↑
1	12	45.0	8
2	10	40.0	8	↑
3	8	50.0	8
4	8	55.0	9
5	12	45.0	10

Leg Extension quads

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Set	Reps	Weight (kg)	Intensity	↑
1	18	68.0	9	↑

★ Lying Leg Curl hamstrings

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	40.0	6
2	10	50.0	7
3	10	60.0	8	↑
4	10	70.0	9
5	12	50.0	9

Dumbbell Lunge hamstrings

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Set	Reps	Weight (kg)	Intensity	↑
1	12	12.5	9

★ Standing Calf Raises calves

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	50.0	6	↑
2	12	60.0	7
3	12	70.0	8
4	12	80.0	8

Seated Calf Raises calves

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Set	Reps	Weight (kg)	Intensity	↑
1	30	109.0	10

★ Incline Slider Machine abs

Rename

Set	Reps	Weight (kg)	Intensity
1	12	–	7
2	10	–	8
3	10	–	8
4	8	–	9
5	13	–	9
6	12	–	9

Diet (5 meals · 7.0 water ticks)

Meal 1 · 8:30 AM

1.0P / ?C

protein shake

No photo matched.

92 kcal · 9.9g P · 1.3g C · 5.1g F fdc

	kcal	protein g	carbs g	fat g
fdc (100% match)	92	9.9	1.3	5.1

Per-item FDC breakdown (1 items)

Item	g	FDC match	kcal	P	C	F
protein shake	150	[Survey (FNDDS)] Nutritional drink or shake, high protein, ready-to-drink, NFS	92	9.9	1.3	5.1

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Meal 2 · 11:25 AM

1.0P / 1.0C

protein bar (15g)

No photo matched.

462 kcal · 46.2g P · 66.9g C · 9.2g F fdc

	kcal	protein g	carbs g	fat g
fdc (100% match)	462	46.2	66.9	9.2

Per-item FDC breakdown (1 items)

Item	g	FDC match	kcal	P	C	F
protein bar	150	[Branded] PROTEIN BAR	462	46.2	66.9	9.2

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Meal 3 · 1:00 PM

1.0P / 1.0C

carnitas bowl @ Hoy

No photo matched.

406 kcal · 36.9g P · 0.0g C · 27.5g F fdc

	kcal	protein g	carbs g	fat g
fdc (100% match)	406	36.9	0.0	27.5

Per-item FDC breakdown (1 items)

Item	g	FDC match	kcal	P	C	F
carnitas	150	[Survey (FNDDS)] Pork, carnitas	406	36.9	0.0	27.5

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Meal 4 · 2:45 PM

1.0P / 1.0C

cottage cheese, carrots + hummus

115 kcal · 10.6g P · 14.3g C · 2.0g F fdc

	kcal	protein g	carbs g	fat g
vision	150	12.0	20.0	5.0
fdc (100% match)	115	10.6	14.3	2.0

Per-item FDC breakdown (2 items)

Item	g	FDC match	kcal	P	C	F
Züger Bio-Cottage Cheese	100	[Survey (FNDDS)] Cheese, cottage, with fruit	74	9.4	4.9	2.0
carrot sticks	100	[Branded] CARROT STICKS	41	1.2	9.4	0.0

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Meal 5 · 7:45 PM

1.0P / 1.0C

salmon pasta zucchini carrots mushroom

886 kcal · 51.7g P · 130.4g C · 16.4g F fdc

	kcal	protein g	carbs g	fat g
vision	550	45.0	50.0	15.0
fdc (100% match)	886	51.7	130.4	16.4

Per-item FDC breakdown (3 items)

Item	g	FDC match	kcal	P	C	F
grilled chicken breast	150	[Survey (FNDDS)] Chicken breast, grilled with sauce, skin eaten	303	31.7	11.0	13.7
farfalle pasta	150	[Branded] FARFALLE PASTA	536	18.8	109.8	2.7
mixed vegetables	150	[Branded] MIXED VEGETABLES	48	1.2	9.6	0.0

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