Day 5 · Fitness Challenge

Day 5 of 91 5% complete

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87.6kg

Weight

2040

kcal

168g

Protein

77%

kcal

2650 target

105%

prot

160g target

14g

sugar

25g limit

P 168g C 217g F 56g

0.0g

Salt

0.0g

Sat. Fat

610

kcal left

Meals

BREAKFAST 382 kcal · 15.1g protein

Food	Amount	kcal	Protein
Porridge oats	76 g	290	14.5g
Hafermilch (oat milk)	200 ml	92	0.6g

BREAKFAST 78 kcal · 0.9g protein

Food	Amount	kcal	Protein
Banana	70 g	62	0.8g
Coffee with oat milk (~30ml)	1 cup	16	0.1g

LUNCH 444 kcal · 34.5g protein

Food	Amount	kcal	Protein
Chicken breast (Lidl)	164 g	241	27.1g
Sweet potato	170 g	146	2.7g
Broccoli	169 g	57	4.7g

DINNER 422 kcal · 52.1g protein

Food	Amount	kcal	Protein
Sweet potato	120 g	103	1.9g
Celery (Sellerie)	120 g	17	0.8g
Onions	115 g	46	1.3g
Chicken breast (plain)	155 g	256	48.1g

SNACK 51 kcal · 3.0g protein

Food	Amount	kcal	Protein
Linsenwaffeln (Lidl)	14 g	51	3.0g

SNACK 218 kcal · 14.0g protein

Food	Amount	kcal	Protein
KoRo Protein Bar (55g)	55 g	218	14.0g

SNACK 131 kcal · 20.0g protein

Food	Amount	kcal	Protein
High-protein blueberry yoghurt (lactose-free, 200g)	200 g	131	20.0g

SNACK 65 kcal · 12.7g protein

Food	Amount	kcal	Protein
Greens powder	5 g	18	1.0g
Red collagen powder	13 g	47	11.7g

SNACK 47 kcal · 0.8g protein

Food	Amount	kcal	Protein
Kinder Schoko-Bon (1 piece)	1 piece	47	0.8g

SNACK 57 kcal · 5.0g protein

Food	Amount	kcal	Protein
Egg (40g)	40 g	57	5.0g

SNACK 55 kcal · 3.3g protein

Food	Amount	kcal	Protein
Linsenwaffeln (Lidl)	15 g	55	3.3g

SNACK 90 kcal · 6.5g protein

Food	Amount	kcal	Protein
Chocolate soy drink (plant-based)	130 ml	90	6.5g

Workout

Cross Trainer

— reps

BW

Machine Chest Press

20 reps	22.5kg
12 reps	27.5kg
8 reps	27.5kg
6 reps	27.5kg

Machine Shoulder Press

5 reps	12.5kg
5 reps	10kg
5 reps	7.5kg
5 reps	7.5kg

Machine Pec Fly

10 reps	35kg
9 reps	35kg
10 reps	35kg
10 reps	35kg

Machine Lateral Raise

12 reps	17.5kg
10 reps	20kg
9 reps	17.5kg
8 reps	17.5kg

Machine Tricep Press

11 reps	50kg
6 reps	52.5kg
6 reps	50kg
5 reps	45kg

Machine Leg Press

10 reps	27.5kg
15 reps	42.5kg
13 reps	55kg
10 reps	65kg
12 reps	80kg

Machine Abdominal Crunch

15 reps	47.5kg
10 reps	47.5kg
7 reps	42.5kg

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

1927

kcal

105g

Protein

96%

kcal

2000 🏋️

131%

prot

80g target

27g

sugar

25g limit

P 105g C 148g F 100g

0.0g

Salt

0.0g

Sat. Fat

73

kcal left

Meals

LUNCH 698 kcal · 39.5g protein

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

DINNER 605 kcal · 39.3g protein

Food	Amount	kcal	Protein
Ready meal (360g)	360 g	425	35.3g
Rice with Hirse (millet), cooked	150 g	180	4.0g

SNACK 90 kcal · 12.4g protein

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

SNACK 279 kcal · 6.9g protein

Food	Amount	kcal	Protein
Cashew nuts (handful ~30g)	30 g	175	5.4g
Tom Kha soup (50g paste + water only)	1 bowl	104	1.5g

SNACK 175 kcal · 5.4g protein

Food	Amount	kcal	Protein
Cashew nuts (handful ~30g)	30 g	175	5.4g

SNACK 80 kcal · 1.0g protein

Food	Amount	kcal	Protein
Chocolate macadamia nuts (~6 pieces)	15 g	80	1.0g

Workout

Leg Press

8 reps	140kg
8 reps	140kg
8 reps	150kg
8 reps	150kg

Adductor Machine

10 reps

50kg

Lying Leg Curl

10 reps	36kg
10 reps	36kg
10 reps	36kg

Back Extension

10 reps	20kg
10 reps	20kg
10 reps	20kg

Hip Thrust

6 reps	70kg
6 reps	70kg
6 reps	70kg

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 %