Day 3 · Fitness Challenge

Day 3 of 91 3% complete

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87.6kg

Weight

1822

kcal

155g

Protein

69%

kcal

2650 target

97%

prot

160g target

50g

sugar

25g limit

P 155g C 186g F 50g

2.5g

Salt

15.3g

Sat. Fat

828

kcal left

Meals

LUNCH 354 kcal · 36.8g protein

Food	Amount	kcal	Protein
Roasted veggies (onion, sweet potato, peppers, broccoli)	334 g	185	4.5g
Chicken breast	154 g	169	32.3g

DINNER 336 kcal · 39.3g protein

Food	Amount	kcal	Protein
Protein Lasagne (MyProtein recipe, 255g)	255 g	336	39.3g

SNACK 80 kcal · 4.0g protein

Food	Amount	kcal	Protein
Cappuccino		80	4.0g

SNACK 131 kcal · 20.0g protein

Food	Amount	kcal	Protein
High Protein Yoghurt raspberry-pomegranate (EDEKA)	200 g	131	20.0g

SNACK 256 kcal · 4.2g protein

Food	Amount	kcal	Protein
Nusseck	49 g	256	4.2g

SNACK 61 kcal · 0.8g protein

Food	Amount	kcal	Protein
Banana	69 g	61	0.8g

SNACK 57 kcal · 15.7g protein

Food	Amount	kcal	Protein
Red collagen powder (chocolate)	12 g	43	10.2g
Green collagen (HyaVita)	6 g	14	5.5g

SNACK 242 kcal · 26.7g protein

Food	Amount	kcal	Protein
Marmelade Aprikose (selbst gemacht)	59 g	94	0.5g
Magerquark (Lidl)	218 g	148	26.2g

SNACK 194 kcal · 3.1g protein

Food	Amount	kcal	Protein
Nusseck	37 g	194	3.1g

SNACK 57 kcal · 3.4g protein

Food	Amount	kcal	Protein
Linsenwaffeln Lidl (2 stück)	15.4 g	57	3.4g

SNACK 54 kcal · 0.7g protein

Food	Amount	kcal	Protein
Milka Schokolade	10 g	54	0.7g

Workout

No workout logged

Goals

Body Fat

19.6 % → 15 %

Skeletal Muscle Mass

39.6 kg → 42 kg

Pull-ups

1 reps → 8 reps

Push-ups (single set)

6 reps → 20 reps

50.4kg

Weight

1870

kcal

114g

Protein

117%

kcal

1600 😴

143%

prot

80g target

1g

sugar

25g limit

P 114g C 156g F 83g

4.3g

Salt

12.5g

Sat. Fat

-270

kcal left

Meals

BREAKFAST 271 kcal · 9.9g protein

Food	Amount	kcal	Protein
Plant milk (oat/soy/almond mix)	110 ml	45	2.0g
Haferflocken (Ja!)	15 g	56	2.0g
Dinkel flakes	25 g	92	3.3g
Chia seeds	16 g	78	2.7g

LUNCH 554 kcal · 35.3g protein

Food	Amount	kcal	Protein
Rice with millet (hirse)	150 g	190	4.7g
Chicken (roasted)	100 g	180	20.0g
Aubergine & egg stir-fry with onion (1/3 batch: 2 aubergines, 4 eggs, 1 onion)		184	10.6g

DINNER 924 kcal · 65.3g protein

Food	Amount	kcal	Protein
Aubergine & egg stir-fry with onion (1/3 batch)		184	10.6g
Roasted chicken wings	5 pieces	430	42.0g
Rice with egg (mixed)	150 g	190	4.7g
Improvised Chinese soup (tofu, zucchini, spicy broth)	300 ml	120	8.0g

SNACK 121 kcal · 3.9g protein

Food	Amount	kcal	Protein
Cashew Kerne (Clarkys, unsalted)	20 g	121	3.9g

Workout

No workout logged

Goals

Skeletal Muscle Mass

21.2 kg → 23 kg

Body Fat

21.9 % → 18 %

Deadlift

80 kg → 100 kg

Pull-ups

8 reps → 12 reps

Hip Thrust

70 kg → 150 kg

Leg Press

150 kg → 200 kg

Middle Split (Spagat)

TBD → 100 %