Luis
Meals
BREAKFAST395 kcal · 36.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein Bread (40g) | 40 g | 106 | 8.8 |
| Peanut Butter (20g) | 20 g | 120 | 5.0 |
| Magerquark (180g) | 180 g | 119 | 21.6 |
| Frozen Fruits | 100 g | 50 | 1.0 |
LUNCH1220 kcal · 101.6 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Lyoner (100g) | 100 g | 230 | 13.0 |
| Chicken Soup (25% of pot) | 25 % | 498 | 51.3 |
| Gouda (~30g) | 30 g | 107 | 7.5 |
| Chicken Schnitzel (175g, paniert) | 175 g | 385 | 29.8 |
DINNER332 kcal · 29.6 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Tom Yum Chicken Soup + Hackfleisch (15%) | 15 % | 332 | 29.6 |
SNACK646 kcal · 25.9 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Crème Brûlée (REWE) | 100 g | 214 | 4.7 |
| Beer (0.5L) | 500 ml | 210 | 1.5 |
| Tom Yum Chicken Soup (10%) | 10 % | 222 | 19.7 |
Training
Plate-Loaded Leg Press
12×103kg12×118kg12×128kg12×138kg
Hip Adduction
12×72.5kg12×87.5kg12×95kg12×100kg
Machine Standing Calf
14×55kg12×55kg12×57.5kg
Machine Hip Abduction
8×42.5kg12×35kg12×35kg
Machine Seated Leg Extension
12×60kg12×72.5kg12×72.5kg
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