Luis × Miley · fitness challenge · day 5 · week 1

The Daily Tape

Wednesday, 18 March 2026

Luis

88.5 kg · stats ↗

Miley

51.6 kg · stats ↗

2,040213 below band

target 2,650 · band 2,253–2,915

Calorieskcal · band scoring

1,927in band

target 2,000 · band 1,800–2,300 · training day

168 g120% of 140 g

Protein

105 g116% of 90 g

14 gunder limit

Free sugar25 g cap

27 g2 g over

P 168 g C 217 g F 56 g

Macroskcal share

P 105 g C 148 g F 100 g

salt 0.0 g · sat fat 0.0 g

Also

salt 0.0 g · sat fat 0.0 g

Gym Haar 40% moderate 18:00 - 19:00 · updated 16:26

Luis

Meals

BREAKFAST382 kcal · 15.1 g protein

food	amount	kcal	prot
Porridge oats	76 g	290	14.5
Hafermilch (oat milk)	200 ml	92	0.6

BREAKFAST78 kcal · 0.9 g protein

food	amount	kcal	prot
Banana	70 g	62	0.8
Coffee with oat milk (~30ml)	1 cup	16	0.1

LUNCH444 kcal · 34.5 g protein

food	amount	kcal	prot
Chicken breast (Lidl)	164 g	241	27.1
Sweet potato	170 g	146	2.7
Broccoli	169 g	57	4.7

DINNER422 kcal · 52.1 g protein

food	amount	kcal	prot
Sweet potato	120 g	103	1.9
Celery (Sellerie)	120 g	17	0.8
Onions	115 g	46	1.3
Chicken breast (plain)	155 g	256	48.1

SNACK51 kcal · 3.0 g protein

food	amount	kcal	prot
Linsenwaffeln (Lidl)	14 g	51	3.0

SNACK218 kcal · 14.0 g protein

food	amount	kcal	prot
KoRo Protein Bar (55g)	55 g	218	14.0

SNACK131 kcal · 20.0 g protein

food	amount	kcal	prot
High-protein blueberry yoghurt (lactose-free, 200g)	200 g	131	20.0

SNACK65 kcal · 12.7 g protein

food	amount	kcal	prot
Greens powder	5 g	18	1.0
Red collagen powder	13 g	47	11.7

SNACK47 kcal · 0.8 g protein

food	amount	kcal	prot
Kinder Schoko-Bon (1 piece)	1 piece	47	0.8

SNACK57 kcal · 5.0 g protein

food	amount	kcal	prot
Egg (40g)	40 g	57	5.0

SNACK55 kcal · 3.3 g protein

food	amount	kcal	prot
Linsenwaffeln (Lidl)	15 g	55	3.3

SNACK90 kcal · 6.5 g protein

food	amount	kcal	prot
Chocolate soy drink (plant-based)	130 ml	90	6.5

Training

push

Cross Trainer

—×BW

Machine Chest Press

20×22.5kg12×27.5kg8×27.5kg6×27.5kg

Machine Shoulder Press

5×12.5kg5×10kg5×7.5kg5×7.5kg

Machine Pec Fly

10×35kg9×35kg10×35kg10×35kg

Machine Lateral Raise

12×17.5kg10×20kg9×17.5kg8×17.5kg

Machine Tricep Press

11×50kg6×52.5kg6×50kg5×45kg

Machine Abdominal Crunch

15×47.5kg10×47.5kg7×42.5kg

Leg Press

10×27.5kg15×42.5kg13×55kg10×65kg12×80kg

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

LUNCH698 kcal · 39.5 g protein

food	amount	kcal	prot
Instant noodles (1 pack, stir-fried)	1 pack	350	8.0
Scrambled eggs (~2)	2 eggs	180	12.0
Vegetables (bok choy, spring onion, mushrooms, chili)	80 g	25	1.5
Cooking oil	5 ml	45	0.0
Chicken pieces (~60g)	60 g	98	18.0

DINNER605 kcal · 39.3 g protein

food	amount	kcal	prot
Ready meal (360g)	360 g	425	35.3
Rice with Hirse (millet), cooked	150 g	180	4.0

SNACK90 kcal · 12.4 g protein

food	amount	kcal	prot
Protein powder (Bourbon Vanilla, ~20g)	20 g	77	12.0
Almond milk (unsweetened)	100 ml	13	0.4

SNACK279 kcal · 6.9 g protein

food	amount	kcal	prot
Cashew nuts (handful ~30g)	30 g	175	5.4
Tom Kha soup (50g paste + water only)	1 bowl	104	1.5

SNACK175 kcal · 5.4 g protein

food	amount	kcal	prot
Cashew nuts (handful ~30g)	30 g	175	5.4

SNACK80 kcal · 1.0 g protein

food	amount	kcal	prot
Chocolate macadamia nuts (~6 pieces)	15 g	80	1.0

Training

Leg Press

8×140kg8×140kg8×150kg8×150kg

Back Extension

10×20kg10×20kg10×20kg

Hip Adduction

10×50kg

Machine Lying Leg Curl

10×36kg10×36kg10×36kg

Hip Thrust

6×70kg6×70kg6×70kg

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