EsteBot
Sign inLooking back · Thu 25 Dec 2025
How should you train today?
Nothing is holding you back.
Training loadno data
Effort (RPE)no data
not enough sessions with RPE yet
Sleepno data
HRV & resting HRno data
How you feelno data
nothing in your notes for today or yesterday
Nutritionno data
under 2 complete days logged in the last 4
Weight-loss paceno data
not enough weigh-ins for a 4-week comparison
The call counts these: rest when two or more areas show strain, take it easy with one strain or two to watch, go all out only when everything is good. No single signal decides the day. The score sits inside the call's band (rest 0–24, take it easy 25–49, normal 50–74, all out 75–100), higher the more areas are clear.
Recovery
Overnight HRV (ms)
No data yet.
Resting heart rate (bpm)
No data yet.
Sleep (hours asleep)
No data yet.
Load ratio (7-day vs 28-day)
No data yet.
Spinal load by day type, from your own sessions: (0–3).
Training calendar
October 2025
November 2025
December 2025
Hover a day for its sessions; click to open the page as of that day.
Body weight
| Average this week vs last week | not enough weigh-ins to compare (0 and 0) | ||
| Average last 4 weeks vs the 4 before | not enough weigh-ins to compare (0 and 0) | ||
Planned pace: losing 0.5–1.0% of body weight a week (estebot.toml). A single week moves 2–3 lb on water and glycogen alone, so the 4-week line is the one to act on.
Goal: 175 lb
No weigh-ins in the last 14 days, so there is no trend to forecast from.
No data yet.
Strength standards — best estimated 1RM, last 8 weeks
No weigh-ins in the last 14 days, so there is no body weight to compare against.
Nutrition — last 14 days marked complete
kcal/day over 0 complete days. Logged = Apple's burn (active + resting) minus Cronometer intake. Measured = what the 4-week weight trend implies (lb/week × 3,500 ÷ 7). For reference, 1.2–1.6 g per kg (0.54–0.73 g/lb) is the range usually cited for keeping muscle while losing weight.
Micronutrients under 90% of the reference intake — food + supplements, last 28 days
No gaps on the days with enough data.
Reference: US Dietary Reference Intakes and upper limits, men 31–50. Food counts only complete days where at least 80% of the day's calories came from foods that report the nutrient. Supplements: Vitamin D3, Fish oil, every day, from supplements.toml. Not enough food data to judge: Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin K, B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B12 (Cobalamin), Folate, Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc, Fiber. Food-log and label arithmetic, not a blood test.
Predictions
| Prediction | Resolves | So far | Target | Data logged |
|---|---|---|---|---|
| P-001 The cut keeps a pace of 1 to 2 lb a week until it ends
OLS over 0 weigh-ins, 2026-08-01 to 2025-12-25
|
Mon 28 Dec 368 days |
no data yet | -2.0 to -1.0 lb/week | on track
weigh-ins: 0 of 111; longest gap 0 (max 7) |
| P-002 Squat, bench, deadlift and press stay within 5% of their pre-cut best
interim: 2026-05-31 to 2025-12-25 vs 2026-05-03 to 2026-05-30;
|
Mon 28 Dec 368 days |
no data yet | not below -5.0 % | – |
| P-003 HRV ends the cut more than one SD above where it started
not enough HRV data
|
Mon 28 Dec 368 days |
no data yet | on track
complete food logs: 0 of 169 |
Interim progress only. Each prediction resolves in ledger.md by its criterion as written, including the judgement calls a number can't make.