Luis
Meals
BREAKFAST660 kcal · 33.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Sourdough bread (2 slices) | 200 | 7.0 | |
| Cappuccino | 80 | 4.0 | |
| Shakshuka with feta and spinach (2 eggs) | 380 | 22.0 |
DINNER746 kcal · 66.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Chicken Döner with Feta | 500 | 40.0 | |
| Müller High Protein Coffee Drink | 400 g | 246 | 26.1 |
SNACK74 kcal · 1.7 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Walnuts | 11 g | 74 | 1.7 |
SNACK85 kcal · 5.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Linsenwaffeln (Lidl) | 23 g | 85 | 5.0 |
SNACK1350 kcal · 55.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| McDonald's Chicken McNuggets (20pc) | 950 | 55.0 | |
| Gin cocktail | 160 | 0.0 | |
| Beer (1 bottle) | 150 | 0.5 | |
| Licor 43 (4cl) | 90 | 0.0 |
Training
Pull
Machine Assisted Chinup
4×42.5kg6×50kg6×50kg
Machine Rear-Delt Fly
10×37.5kg7×37.5kg7×35kg
Lat Pulldown
10×40kg8×40kg12×37.5kg
Machine Row
15×37.2kg10×42.5kg10×42.5kg
Machine Abdominal Crunch
15×42.5kg12×47.5kg10×47.5kg
Hip Adduction
20×42.5kg15×65kg15×95kg
BOSU Ab Machine
10×BW10×BW
Machine Lying Leg Curl
10×45.75kg12×45.75kg11×45.75kg
Bicep Curls
12×25kg7×25kg10×20kg
Back Extension
10×BW10×BW
Goals
Skeletal Muscle Mass
41.2 → 42 kg
Body Fat
18.3 → 15 %
Pull-ups
0 → 8 reps
Push-ups (single set)
0 → 30 reps
Bench press = bodyweight
37.5 → 88 kg
Bench press 100kg
37.5 → 100 kg