Luis
Meals
BREAKFAST635 kcal · 33.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Dr. Oetker High Protein Grießbrei (1 portion, Hafermilch) | 235 | 8.8 | |
| YFood Classic Choco (1 portion) | 400 | 25.0 |
LUNCH1518 kcal · 102.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Homemade Dinkel Lasagne (leftover 5/12) | 1518 | 102.0 |
DINNER1080 kcal · 40.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Beef Burger with Fries | 1080 | 40.0 |
Training
Bench Press
8×20kg8×20kg8×30kg8×32.5kg
Face Pulls
8×12kg8×12kg8×11.25kg
Barbell Row
6×20kg6×20kg6×20kg
Bicep Curls
8×16kg8×16kg8×16kg8×16kg
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