Luis × Miley · fitness challenge · day 7 · week 1

The Daily Tape

Friday, 20 March 2026

Luis

88.5 kg · stats ↗

Miley

51.6 kg · stats ↗

2,892in band

target 2,650 · band 2,253–2,915

Calorieskcal · band scoring

1,812in band

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

256 g183% of 140 g

Protein

105 g117% of 90 g

8 gunder limit

Free sugar25 g cap

6 gunder limit

P 256 g C 140 g F 139 g

Macroskcal share

P 105 g C 172 g F 75 g

salt 0.0 g · sat fat 0.0 g

Also

salt 3.2 g · sat fat 0.0 g

Gym Haar 39% low 16:00 - 17:00 · updated 14:23

Luis

Meals

BREAKFAST172 kcal · 24.8 g protein

food	amount	kcal	prot
Magerquark	200 g	132	24.0
Beerenmischung (frozen berries)	80 g	40	0.8

BREAKFAST104 kcal · 7.5 g protein

food	amount	kcal	prot
Chocolate Soy Drink	150 ml	104	7.5

LUNCH2163 kcal · 185.0 g protein

food	amount	kcal	prot
Soba + Ground Beef Recipe (56% — 2 plates)	56 %	2163	185.0

DINNER453 kcal · 38.8 g protein

food	amount	kcal	prot
Soba + Ground Beef Recipe (12% — half of rest)	280 g	453	38.8

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

BREAKFAST743 kcal · 37.5 g protein

food	amount	kcal	prot
Nongshim Neoguri Seafood & Spicy Ramyun (1 pack)	1 pack	460	10.0
Chicken Casserole leftovers (15% of recipe)	15 %	283	27.5

BREAKFAST62 kcal · 4.5 g protein

food	amount	kcal	prot
Chocolate Soy Drink	90 ml	62	4.5

LUNCH522 kcal · 33.5 g protein

food	amount	kcal	prot
Bok choy side	50 g	6	0.4
Sauce & veggies (onion, corn, tomato)	50 g	32	0.8
Soba noodles (~100g dry)	100 g	284	11.5
Ground beef	100 g	200	20.8

DINNER485 kcal · 29.8 g protein

food	amount	kcal	prot
Dumplings/Gyoza (~1.2 pcs)	20 %	72	3.0
Egg muffins (~0.8 pc)	20 %	64	4.8
Stir-fried meat with veggies (20%)	20 %	176	16.0
Bacon-wrapped eggplant (20%)	20 %	80	3.2
Steamed cauliflower (20%)	20 %	15	1.2
White rice (20%)	20 %	78	1.6

Training

Pamela Six Pack Workout

1×BW

Cable Row (Rudern)

10×20kg10×20kg10×20kg10×20kg

Cable Tricep Press

10×20kg10×20kg10×20kg

Dumbbell Shoulder Raise

20×6kg15×10kg15×10kg

Leg Raises

10×BW10×BW10×BW

Lat Pulldown

10×30kg10×30kg10×30kg

Bicep Curls

13×10kg13×10kg13×10kg

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