Luis
Meals
BREAKFAST647 kcal · 44.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Harry Eiweiss Brot (Protein Bread) | 117 g | 285 | 26.9 |
| Peanut Butter | 60 g | 362 | 17.2 |
BREAKFAST97 kcal · 7.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Chocolate Soy Drink | 140 ml | 97 | 7.0 |
LUNCH460 kcal · 39.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Soba + Ground Beef Recipe (12% — leftovers) | 333 g | 460 | 39.4 |
DINNER650 kcal · 37.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Bún Rạ (vermicelli soup) | 1 bowl | 500 | 30.0 |
| Cơm Tấm (20%) | 20 % | 150 | 7.0 |
DINNER100 kcal · 0.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Maracuja Schorle | 330 ml | 100 | 0.0 |
SNACK500 kcal · 26.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| YFood Fruity Peach | 500 ml | 500 | 26.5 |
SNACK42 kcal · 0.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Orange (half) | 90 g | 42 | 0.8 |
SNACK140 kcal · 0.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Lemonade | 330 ml | 140 | 0.0 |
SNACK78 kcal · 6.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Boiled Egg | 1 piece | 78 | 6.3 |
Training
Machine Torso Rotation
15×40kg17×42.5kg18×45kg15×40kg17×42.5kg18×45kg
Machine Chest Press
8×27.5kg8×27.5kg8×25kg
Machine Tricep Press
15×50kg12×50kg11×50kg
Machine Lateral Raise
12×20kg12×20kg11×20kg
Machine Row
15×42.5kg11×45kg9×45kg
Back Extension
10×BW10×BW
BOSU Ab Machine
10×BW10×BW
Bicep Curls
15×27.5kg10×30kg10×27.5kg
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