Luis × Miley · fitness challenge · day 3 · week 1

The Daily Tape

Monday, 16 March 2026

Luis

88.5 kg · stats ↗

Miley

51.6 kg · stats ↗

1,822431 below band

target 2,650 · band 2,253–2,915

Calorieskcal · band scoring

1,87030 over band

target 1,600 · band 1,440–1,840 · rest day

155 g111% of 140 g

Protein

114 g127% of 90 g

50 g25 g over

Free sugar25 g cap

1 gunder limit

P 155 g C 186 g F 50 g

Macroskcal share

P 114 g C 156 g F 83 g

salt 2.5 g · sat fat 15.3 g

Also

salt 4.3 g · sat fat 12.5 g

Gym Haar 35% low 20:00 - 21:00 · updated 18:37

Luis

Meals

LUNCH354 kcal · 36.8 g protein

food	amount	kcal	prot
Roasted veggies (onion, sweet potato, peppers, broccoli)	334 g	185	4.5
Chicken breast	154 g	169	32.3

DINNER336 kcal · 39.3 g protein

food	amount	kcal	prot
Protein Lasagne (MyProtein recipe, 255g)	255 g	336	39.3

SNACK80 kcal · 4.0 g protein

food	amount	kcal	prot
Cappuccino		80	4.0

SNACK131 kcal · 20.0 g protein

food	amount	kcal	prot
High Protein Yoghurt raspberry-pomegranate (EDEKA)	200 g	131	20.0

SNACK256 kcal · 4.2 g protein

food	amount	kcal	prot
Nusseck	49 g	256	4.2

SNACK61 kcal · 0.8 g protein

food	amount	kcal	prot
Banana	69 g	61	0.8

SNACK57 kcal · 15.7 g protein

food	amount	kcal	prot
Red collagen powder (chocolate)	12 g	43	10.2
Green collagen (HyaVita)	6 g	14	5.5

SNACK242 kcal · 26.7 g protein

food	amount	kcal	prot
Marmelade Aprikose (selbst gemacht)	59 g	94	0.5
Magerquark (Lidl)	218 g	148	26.2

SNACK194 kcal · 3.1 g protein

food	amount	kcal	prot
Nusseck	37 g	194	3.1

SNACK57 kcal · 3.4 g protein

food	amount	kcal	prot
Linsenwaffeln Lidl (2 stück)	15.4 g	57	3.4

SNACK54 kcal · 0.7 g protein

food	amount	kcal	prot
Milka Schokolade	10 g	54	0.7

Training

No workout logged.

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

Miley

Meals

BREAKFAST271 kcal · 9.9 g protein

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

LUNCH554 kcal · 35.3 g protein

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

DINNER924 kcal · 65.3 g protein

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

SNACK121 kcal · 3.9 g protein

food	amount	kcal	prot
Cashew Kerne (Clarkys, unsalted)	20 g	121	3.9

Training

No workout logged.

Goals

Body Fat

21.9 → 18 %

Skeletal Muscle Mass

21.2 → 23 kg

Deadlift

80 → 100 kg

Pull-ups

6 → 8 reps

Leg Press

150 → 200 kg

Hip Thrust

70 → 150 kg

Middle Split

75 → 100 %

Front Split (linkes Bein vorne)

90 → 100 %

Front Split (rechtes Bein vorne)

90 → 100 %

Press to Handstand

— → — progress