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You *don't* want Carlos to freak out, so not going running is what you want anyway.

Going to Q&A whenever as fine as long as you take Jake.

oml thank you so much that makes a lot more sence. Like the guide didn't say whether I had to follow him and have a freak out or not have one so I was confused and thought I needed one. So I have to be there when he should have one or no? Like would I get the friend path if I missed a day?

If Carlos freaks out, it puts you on the path where he'll ask you out, which will prevent you from being able to achieve Adam's route (even if you turn Carlos down).

So you need to get close to Carlos (so he'll come out to you), but don't let him freak out about liking you (which would cause him to ask you out). He'll then come out to you, instead.