Luis
Meals
BREAKFAST942 kcal · 56.2 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein bread (2 slices, 84g) | 84 g | 205 | 19.3 |
| Peanut butter (2×20g) | 40 g | 242 | 11.4 |
| Apple (medium) | 1 piece | 95 | 0.5 |
| YFood Classic Choco (400ml) | 400 ml | 400 | 25.0 |
LUNCH854 kcal · 60.2 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Tantanmen leftovers (20% of pot, meat-heavy) | 20 % | 584 | 49.2 |
| Pizza (1 slice) | 1 slice | 270 | 11.0 |
DINNER789 kcal · 49.6 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Brötchen mit Wurst (half) | 0.5 portion | 175 | 7.0 |
| Chicken McNuggets (8) | 8 pieces | 344 | 21.6 |
| Chicken Wings (3) | 3 pieces | 270 | 21.0 |
SNACK188 kcal · 24.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein drink (chocolate, 330ml) | 330 ml | 188 | 24.0 |
SNACK145 kcal · 0.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Pfanner Ice Tea Blueberry (2 glasses, ~500ml) | 500 ml | 145 | 0.0 |
Training
Hip Adduction
15×90kg16×97.5kg15×102.5kg13×110kg
Machine Hip Abduction
13×80kg12×75kg14×75kg
Plate-Loaded Leg Press
10×133kg10×133kg10×138kg
Machine Lying Leg Curl
10×52.5kg10×55kg10×30kg
Machine Seated Leg Extension
10×57.5kg10×57.5kg10×50kg
Back Extension
15×BW15×BW15×BW
Hip Thrust
9×60.4kg9×62.9kg9×65.4kg
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