Luis
Meals
BREAKFAST366 kcal · 20.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Seed bread (40g) with Peanut Butter (20g) | 238 | 9.4 | |
| Beef & cabbage dumpling (1) | 128 | 11.0 |
LUNCH1430 kcal · 47.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Milchkaffee | 80 | 4.0 | |
| Zimtschnecke mit Schokolade | 450 | 7.0 | |
| Pizza (3 slices) | 900 | 36.0 |
DINNER1534 kcal · 129.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Tantanmen with edamame spaghetti (50%) | 1459 | 123.0 | |
| Egg (1) | 75 | 6.3 |
SNACK252 kcal · 40.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Lidl Protein Pudding (200g) | 152 | 20.0 | |
| Collagen shake | 100 | 20.0 |
Training
Machine Chest Press
15×35kg9×37.5kg7×37.5kg6×27.5kg
Machine Tricep Press
10×55kg8×52.5kg8×52.5kg
Machine Shoulder Press
7×10kg6×10kg12×5kg
Machine Lateral Raise
11×15kg10×15kg8×20kg
Machine Rear-Delt Fly
10×37.5kg9×37.5kg9×37.5kg
Machine Assisted Chinup
7×50kg5×50kg
Machine Assisted Dip
10×65kg7×57.5kg
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