Luis
Meals
BREAKFAST469 kcal · 39.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Magerquark (200g) | 134 | 24.0 | |
| Vegan ham slice (high protein, ~30g) | 36 | 5.4 | |
| Jam (15g) | 39 | 0.0 | |
| Blackberries (~50g) | 22 | 0.7 | |
| Seed bread (40g, 11g P/100g) with Peanut Butter (20g) | 238 | 9.4 |
LUNCH819 kcal · 67.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Bell pepper (1) | 30 | 1.0 | |
| Beef & cabbage dumplings (1/3) | 511 | 44.0 | |
| Miso ramen leftover (~40% of remaining) | 278 | 22.0 |
DINNER650 kcal · 55.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Beef & cabbage dumplings (remaining 1/3) | 511 | 44.0 | |
| Miso ramen leftover (remaining ~20%) | 139 | 11.0 |
SNACK482 kcal · 28.6 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Snack/pastry (80g) | 320 | 5.6 | |
| Yoghurt drink strawberry-raspberry (270g bottle) | 162 | 23.0 |
Training
Machine Row
13×45kg12×45kg11×45kg
Machine Pec Fly
13×35kg10×37.5kg8×37.5kg
Back Extension
10×BW10×BW10×BW
Machine Abdominal Crunch
15×47.5kg12×47.5kg12×45kg
Machine Assisted Chinup
5×42.5kg6×50kg5×50kg
Cross Trainer
1×BW
Bicep Curls
10×21.8kg8×21.8kg9×16.8kg
Lat Pulldown
12×40kg12×40kg12×40kg
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