Week Mon 13 Jul – Sun 19 Jul · Fitness Challenge

Weekly Competition Mon 13 Jul – Sun 19 Jul

🏋️ Workout 30 📈 Progression 20 🥩 Protein 20 🔥 Calories 20 ⭐ Bonus 10

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89kg

Weight

138g

Protein

86%

prot

160g target

9g

sugar

25g limit

1,504 kcal 🎯 2,400 · band 2,040–2,640

1,6803,120

P 138g C 129g F 44g

8.0g

Salt

18.3g

Sat. Fat

Meals

DINNER 644 kcal · 29.0g protein

Food	Amount	kcal	Protein
CBO Chicken (ready meal, 262g portion)	262 g	644	29.0g

DINNER 492 kcal · 54.8g protein

Food	Amount	kcal	Protein
Hähnchenbrustfilet Streifen (203g)	203 g	240	48.5g
Rice, cooked (90g) — est.	90 g	117	2.4g
Buttergemüse (150g)	150 g	135	3.9g

SNACK 165 kcal · 26.4g protein

Food	Amount	kcal	Protein
High-protein coffee drink, caramel (330ml)	330 ml	165	26.4g

SNACK 203 kcal · 28.0g protein

Food	Amount	kcal	Protein
Protein shake (25g DM Sportness matcha whey + 310ml milk 0.1%)	335 ml	203	28.0g

Workout

Machine Lateral Raise

15 reps	17.5kg
13 reps	20kg
13 reps	20kg

Machine Pec Fly

12 reps	50kg
11 reps	52.5kg
10 reps	52.5kg

Machine Shoulder Press

9 reps	17.5kg
10 reps	17.5kg
10 reps	17.5kg

Machine Tricep Press

10 reps	72.5kg
11 reps	72.5kg
12 reps	72.5kg

Bench Press

10 reps	25kg
10 reps	27.5kg
10 reps	30kg
10 reps	32.5kg
8 reps	35kg
5 reps	37.5kg

Machine Assisted Dip

10 reps	40kg
10 reps	37.5kg

Goals

Skeletal Muscle Mass

41.2 kg → 42 kg

Body Fat

18.3 % → 15 %

Pull-ups

0 reps → 8 reps

Push-ups (single set)

0 reps → 30 reps

Bench press = bodyweight

37.5 kg → 88 kg

Bench press 100kg

37.5 kg → 100 kg

51.6kg

Weight

97g

Protein

107%

prot

90g target

53g

sugar

25g limit

1,703 kcal 🎯 1,700 😴 · band 1,530–1,955

1,1902,210

P 97g C 167g F 73g

6.1g

Salt

21.6g

Sat. Fat

Meals

LUNCH 568 kcal · 33.6g protein

Food	Amount	kcal	Protein
Coca-Cola (1 glass, ~250ml)	250 ml	105	0.0g
Vegan minced meat (1/5 of 400g = 80g)	80 g	145	16.0g
Green bean & chicken stir-fry (2 spoons ~70g)	70 g	80	5.0g
Miso soup w/ chinakohl (1 small bowl)	1 bowl	45	3.0g
Fried egg (1)	1 egg	90	6.3g
Cashew milk (1 glass, ~250ml, unsweetened)	250 ml	103	3.3g

DINNER 430 kcal · 15.0g protein

Food	Amount	kcal	Protein
Flammkuchen (small, crème fraîche · onion · speck) — est.	170 g	430	15.0g

DINNER 480 kcal · 24.0g protein

Food	Amount	kcal	Protein
Fried rice with minced meat, egg, onion & tofu — est.	1 bowl	480	24.0g

SNACK 105 kcal · 0.0g protein

Food	Amount	kcal	Protein
Coca-Cola (1 glass, ~250ml)	250 ml	105	0.0g

SNACK 120 kcal · 24.0g protein

Food	Amount	kcal	Protein
Protein shake (~25g powder)	1 serving	120	24.0g

Workout

No workout logged

Goals

Body Fat

21.9 % → 18 %

Skeletal Muscle Mass

21.2 kg → 23 kg

Deadlift

80 kg → 100 kg

Pull-ups

6 reps → 8 reps

Leg Press

150 kg → 200 kg

Hip Thrust

70 kg → 150 kg

Middle Split

75 % → 100 %

Front Split (linkes Bein vorne)

90 % → 100 %

Front Split (rechtes Bein vorne)

90 % → 100 %

Press to Handstand

TBD → null progress