Luis
Meals
LUNCH650 kcal · 38.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| ~ Chicken Wings glasiert, 6 Stück (Sesam) [SCHAETZUNG; msg 5648] | 6 Stück | 540 | 36.0 |
| ~ Vietnam. Kaffee (Phin) mit Kondensmilch [SCHAETZUNG; msg 5648] | 1 Tasse | 110 | 2.0 |
LUNCH690 kcal · 40.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| ~ Pho Bo (Rind, große Schüssel) + Hoisin/Sriracha [SCHAETZUNG; msg 5652] | 1 Schüssel | 690 | 40.0 |
Training
Pull
Machine Rear-Delt Fly
11×52.5kg11×52.5kg10×52.5kg
MTS Rudern
10×65kg11×65kg11×65kg
Life Fitness Iso Cable Biceps Curl
11×42.5kg12×42.5kg10×45kg
Cable Pulldown (Kabelzug)
9×30kg10×30kg7×30kg
Machine Abdominal Crunch
20×85kg17×85kg15×85kg
Goals
Body Fat
17.4 → 14 %
Skeletal Muscle Mass
41.1 → 43.8 kg
Target body weight (BMI 25 @ 14% BF)
86.9 → 89.3 kg
Push-ups (single set)
21 → 30 reps
Bench press 100kg
37.5 → 100 kg
Bench press = bodyweight
37.5 → 88 kg
Pull-ups
4 → 8 reps