Day 9 · Fitness Challenge

Day 9 of 91 10% complete

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87.8kg

Weight

2659

kcal

162g

Protein

100%

kcal

2650 target

116%

prot

140g target

11g

sugar

25g limit

P 162g C 266g F 102g

0.0g

Salt

0.0g

Sat. Fat

-9

kcal left

Meals

BREAKFAST 215 kcal · 12.2g protein

Food	Amount	kcal	Protein
Protein Bread	40 g	100	8.0g
Peanut Butter	15 g	90	4.0g
Coffee with Hafermilch	1 cup	25	0.2g

LUNCH 337 kcal · 20.2g protein

Food	Amount	kcal	Protein
Brötchen with Ham, Brie & Lettuce	1 piece	337	20.2g

DINNER 432 kcal · 21.6g protein

Food	Amount	kcal	Protein
Cơm Tấm (leftover 30%)	270 g	432	21.6g

DINNER 1158 kcal · 42.9g protein

Food	Amount	kcal	Protein
Sausages (3 pcs, 210g)	210 g	525	29.4g
Saure Sahne	40 g	46	1.0g
Rice + Veggie Soup (2 plates)	2 plates	587	12.5g

SNACK 53 kcal · 9.6g protein

Food	Amount	kcal	Protein
Magerquark (80g)	80 g	53	9.6g

SNACK 60 kcal · 17.7g protein

Food	Amount	kcal	Protein
Red Collagen Shake	10 g	36	8.5g
Green HyaVita Shake	10 g	24	9.2g

SNACK 118 kcal · 9.6g protein

Food	Amount	kcal	Protein
Eggs (2)	76 g	118	9.6g

SNACK 144 kcal · 10.5g protein

Food	Amount	kcal	Protein
Chocolate Soy Drink	209 ml	144	10.5g

SNACK 142 kcal · 17.8g protein

Food	Amount	kcal	Protein
Magerquark	140 g	92	16.8g
Frozen Fruits	100 g	50	1.0g

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

2133

kcal

93g

Protein

107%

kcal

2000 🏋️

116%

prot

80g target

0g

sugar

25g limit

P 93g C 214g F 97g

0.0g

Salt

0.0g

Sat. Fat

-133

kcal left

Meals

LUNCH 650 kcal · 33.0g protein

Food	Amount	kcal	Protein
Sourdough bread	80 g	180	7.0g
Paprika-Auberginen-Ayvar	40 g	50	1.0g
Speck (Bacon)	40 g	160	6.0g
Spiegeleier (2 fried eggs)	2 pcs	180	12.0g
Parmesan (shaved)	20 g	80	7.0g

DINNER 983 kcal · 33.1g protein

Food	Amount	kcal	Protein
Rice + Veggie Soup (1 plate)	1 plate	587	12.5g
Sausages (2 pcs, 140g)	140 g	350	19.6g
Saure Sahne	40 g	46	1.0g

SNACK 500 kcal · 26.5g protein

Food	Amount	kcal	Protein
YFood Fruity Peach	500 ml	500	26.5g

Workout

Gluteus Machine

12 reps	23kg
12 reps	27kg
12 reps	30.4kg

Back Extension

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

Leg Press

10 reps	120kg
8 reps	140kg
8 reps	155kg
8 reps	165kg

Machine Lying Leg Curl

10 reps	36kg
8 reps	41kg
8 reps	38.3kg

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