Day 11 · Fitness Challenge

Day 11 of 91 12% complete

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87.8kg

Weight

2593

kcal

193g

Protein

98%

kcal

2650 target

121%

prot

160g target

19g

sugar

25g limit

P 193g C 167g F 103g

2.6g

Salt

0.0g

Sat. Fat

57

kcal left

Meals

BREAKFAST 395 kcal · 36.4g protein

Food	Amount	kcal	Protein
Protein Bread (40g)	40 g	106	8.8g
Peanut Butter (20g)	20 g	120	5.0g
Magerquark (180g)	180 g	119	21.6g
Frozen Fruits	100 g	50	1.0g

LUNCH 1220 kcal · 101.6g protein

Food	Amount	kcal	Protein
Lyoner (100g)	100 g	230	13.0g
Chicken Soup (25% of pot)	25 %	498	51.3g
Gouda (~30g)	30 g	107	7.5g
Chicken Schnitzel (175g, paniert)	175 g	385	29.8g

DINNER 332 kcal · 29.6g protein

Food	Amount	kcal	Protein
Tom Yum Chicken Soup + Hackfleisch (15%)	15 %	332	29.6g

SNACK 646 kcal · 25.9g protein

Food	Amount	kcal	Protein
Crème Brûlée (REWE)	100 g	214	4.7g
Beer (0.5L)	500 ml	210	1.5g
Tom Yum Chicken Soup (10%)	10 %	222	19.7g

Workout

Plate-Loaded Leg Press

12 reps	103kg
12 reps	118kg
12 reps	128kg
12 reps	138kg

Hip Adduction

12 reps	72.5kg
12 reps	87.5kg
12 reps	95kg
12 reps	100kg

Machine Standing Calf

14 reps	55kg
12 reps	55kg
12 reps	57.5kg

Machine Hip Abduction

8 reps	42.5kg
12 reps	35kg
12 reps	35kg

Machine Seated Leg Extension

12 reps	60kg
12 reps	72.5kg
12 reps	72.5kg

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

1841

kcal

108g

Protein

92%

kcal

2000 🏋️

135%

prot

80g target

18g

sugar

25g limit

P 108g C 117g F 82g

0.4g

Salt

0.0g

Sat. Fat

159

kcal left

Meals

BREAKFAST 226 kcal · 13.8g protein

Food	Amount	kcal	Protein
Protein Bread (40g)	40 g	106	8.8g
Peanut Butter (20g)	20 g	120	5.0g

LUNCH 602 kcal · 36.0g protein

Food	Amount	kcal	Protein
Schnitzel (2 pieces)	200 g	480	30.0g
Rahmspinat (creamed spinach)	200 g	120	6.0g
Tea	200 ml	2	0.0g

DINNER 332 kcal · 29.6g protein

Food	Amount	kcal	Protein
Tom Yum Chicken Soup + Hackfleisch (15%)	15 %	332	29.6g

SNACK 681 kcal · 28.9g protein

Food	Amount	kcal	Protein
Bio Reiswaffeln Apfel (12g)	12 g	47	0.7g
Joghurtcreme mit Neo (160g)	160 g	202	7.0g
Beer (0.5L)	500 ml	210	1.5g
Tom Yum Chicken Soup (10%)	10 %	222	19.7g

Workout

Leg Press

10 reps	153kg
10 reps	163kg
9 reps	168kg
8 reps	173kg

Back Extension

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

Hip Thrust

8 reps	120.4kg
8 reps	125.4kg
8 reps	130.4kg

Machine Lying Leg Curl

10 reps	35kg
10 reps	37.5kg
8 reps	40kg

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