2026-05-02 · BFL

Sleep + Recovery Oura

Readiness

Sleep

Main sleep 6h00 · 84% efficient

HR 47 HR low 45 HRV 52 breath 15.1 latency 4min

Body-temp deviation: +0.04°C (trend +0.07°C)

Contributor breakdown

Readiness

activity balance 80

body temperature 100

hrv balance 93

previous day activity 92

previous night 73

recovery index 72

resting heart rate 93

sleep balance 52

sleep regularity 84

Sleep

deep sleep 96

efficiency 81

latency 70

rem sleep 63

restfulness 78

timing 100

total sleep 67

Fix date (OCR misread)

Workout (10 exercises, 30 sets)

★ Bench Press Machine chest

Rename

Set	Reps	Weight (kg)	Intensity
1	12	40.0	7
2	10	45.0	8
3	6	50.0	9
4	5	50.0	9
5	8	40.0	10

Chest Press Machine chest

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Set	Reps	Weight (kg)	Intensity	↑
1	8	32.0	9

★ Shoulder Press Machine (free weights) shoulders

Rename

Set	Reps	Weight (kg)	Intensity
1	10	20.0	9
2	10	22.5	9
3	8	25.0	9
4	6	27.5	10
5	8	18.0	10

Shoulder Press Machine Locked shoulders

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Set	Reps	Weight (kg)	Intensity	↑
1	8	32.0	10

★ Cable Row Wide Grip back

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	45.0	6	↑
2	10	50.0	7
3	8	55.0	7
4	8	65.0	8
5	12	50.0	9

Dumbbell Row back

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	22.5	8	↑

★ Preacher Curls biceps

Rename

Set	Reps	Weight (kg)	Intensity
1	12	15.0	6
2	10	20.0	7
3	8	25.0	8
4	6	30.0	9
5	18	15.0	10

Seated Dumbbell Curls biceps

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	10	12.5	10

★ Cable Pull Downs (bent bar) triceps

Rename

Set	Reps	Weight (kg)	Intensity
1	12	30.0	6
2	10	32.0	8
3	8	35.0	9
4	4	37.0	10
5	8	30.0	10

Dumbbell Tri Extensions triceps

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	10	12.5	10

Diet (4 meals)

Meal 1 · no time

?P / ?C

Chicken burrito bowl

219 kcal · 8.9g P · 17.4g C · 14.1g F fdc

	kcal	protein g	carbs g	fat g
vision	250	5.0	30.0	10.0
fdc (100% match)	219	8.9	17.4	14.1

Per-item FDC breakdown (8 items)

Item	g	FDC match	kcal	P	C	F
mixed greens	38	[Survey (FNDDS)] Mixed salad greens, raw	8	0.5	1.3	0.1
carrots	38	[Branded] CARROTS	14	0.5	3.4	0.0
corn	38	[Survey (FNDDS)] Corn beverage	16	0.3	3.5	0.1
red bell pepper	38	[Foundation] Peppers, bell, red, raw	12	0.3	2.5	0.1
black olives	38	[Survey (FNDDS)] Olives, black	44	0.3	2.3	4.1
cucumbers	38	[Survey (FNDDS)] Cucumber salad made with cucumber and vinegar	13	0.2	2.5	0.1
jalapeños	38	[Branded] BACON WRAPPED STUFFED WITH CREAM CHEESE & MOZZARELLA, HAND WRAPPED IN THICK CUT BACON JALAPENOS, BACON WRAPPED	110	6.5	1.3	9.7
mushrooms	38	[Branded] MUSHROOMS	3	0.3	0.7	0.0

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Meal 2 · no time

?P / ?C

None

148 kcal · 18.8g P · 9.9g C · 3.9g F fdc

	kcal	protein g	carbs g	fat g
vision	120	20.0	6.0	4.0
fdc (100% match)	148	18.8	9.9	3.9

Per-item FDC breakdown (1 items)

Item	g	FDC match	kcal	P	C	F
Züger Bio-Cottage Cheese	200	[Survey (FNDDS)] Cheese, cottage, with fruit	148	18.8	9.9	3.9

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Meal 3 · no time

?P / ?C

None

379 kcal · 27.9g P · 35.0g C · 14.0g F fdc

	kcal	protein g	carbs g	fat g
vision	350	30.0	40.0	10.0
fdc (100% match)	379	27.9	35.0	14.0

Per-item FDC breakdown (4 items)

Item	g	FDC match	kcal	P	C	F
whole grain sandwich bread	62	[Branded] WHOLE GRAIN SANDWICH BREAD	146	5.8	27.6	1.5
sliced turkey	62	[Survey (FNDDS)] Luncheon slice, meatless-beef, chicken, salami or turkey	118	11.1	2.8	6.9
sliced ham	62	[SR Legacy] Ham, sliced, regular (approximately 11% fat)	102	10.4	2.3	5.5
lettuce	62	[Survey (FNDDS)] Lettuce, raw	12	0.6	2.3	0.1

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Meal 4 · no time

?P / ?C

None

142 kcal · 4.6g P · 27.0g C · 1.7g F fdc

	kcal	protein g	carbs g	fat g
vision	550	40.0	60.0	15.0
fdc (50% match)	142	4.6	27.0	1.7

Per-item FDC breakdown (6 items)

Item	g	FDC match	kcal	P	C	F
noodles	75	[Survey (FNDDS)] Noodles, cooked	103	3.4	18.8	1.5
cooked cabbage	75	no match	–	–	–	–
corn	75	[Survey (FNDDS)] Corn beverage	33	0.6	7.0	0.2
bean sprouts	75	[Branded] BEAN SPROUTS	6	0.6	1.2	0.0
pork	75	no match	–	–	–	–
bamboo shoots	75	no match	–	–	–	–

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