Day 7 · Fitness Challenge

Day 7 of 91 8% complete

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87.8kg

Weight

2892

kcal

256g

Protein

109%

kcal

2650 target

183%

prot

140g target

8g

sugar

25g limit

P 256g C 140g F 139g

0.0g

Salt

0.0g

Sat. Fat

-242

kcal left

Meals

BREAKFAST 172 kcal · 24.8g protein

Food	Amount	kcal	Protein
Magerquark	200 g	132	24.0g
Beerenmischung (frozen berries)	80 g	40	0.8g

BREAKFAST 104 kcal · 7.5g protein

Food	Amount	kcal	Protein
Chocolate Soy Drink	150 ml	104	7.5g

LUNCH 2163 kcal · 185.0g protein

Food	Amount	kcal	Protein
Soba + Ground Beef Recipe (56% — 2 plates)	56 %	2163	185.0g

DINNER 453 kcal · 38.8g protein

Food	Amount	kcal	Protein
Soba + Ground Beef Recipe (12% — half of rest)	280 g	453	38.8g

Workout

No workout logged

Goals

Body Fat

20.5 % → 15 %

Skeletal Muscle Mass

39.5 kg → 42 kg

Pull-ups

1 reps → 8 reps

Push-ups (single set)

6 reps → 20 reps

52.1kg

Weight

1812

kcal

105g

Protein

91%

kcal

2000 🏋️

132%

prot

80g target

6g

sugar

25g limit

P 105g C 172g F 75g

3.2g

Salt

0.0g

Sat. Fat

188

kcal left

Meals

BREAKFAST 743 kcal · 37.5g protein

Food	Amount	kcal	Protein
Nongshim Neoguri Seafood & Spicy Ramyun (1 pack)	1 pack	460	10.0g
Chicken Casserole leftovers (15% of recipe)	15 %	283	27.5g

BREAKFAST 62 kcal · 4.5g protein

Food	Amount	kcal	Protein
Chocolate Soy Drink	90 ml	62	4.5g

LUNCH 522 kcal · 33.5g protein

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

DINNER 485 kcal · 29.8g protein

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

Workout

Pamela Six Pack Workout

1 reps

BW

Cable Row (Rudern)

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

Cable Tricep Press

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

Machine Bicep Curl

13 reps	10kg
13 reps	10kg
13 reps	10kg

Dumbbell Shoulder Raise

20 reps	6kg
15 reps	10kg
15 reps	10kg

Leg Raises

10 reps	BW
10 reps	BW
10 reps	BW

Lat Pulldown

10 reps	30kg
10 reps	30kg
10 reps	30kg

Goals

Body Fat

21.9 % → 18 %

Skeletal Muscle Mass

21.2 kg → 23 kg

Deadlift

80 kg → 100 kg

Leg Press

150 kg → 200 kg

Hip Thrust

70 kg → 150 kg

Pull-ups

6 reps → 8 reps

Middle Split

75 % → 100 %

Front Split (linkes Bein vorne)

90 % → 100 %

Front Split (rechtes Bein vorne)

90 % → 100 %

Press to Handstand

TBD → null progress