Luis
Meals
BREAKFAST1174 kcal · 38.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Hard-boiled egg | 1 piece | 78 | 6.3 |
| Bread roll with ham, salad & butter | 1 piece | 300 | 12.0 |
| Croissant | 1 piece | 230 | 4.5 |
| Rosinenbrötchen | 1 piece | 250 | 5.0 |
| Bread roll with PB (half) & honey (half) | 1 piece | 316 | 10.7 |
DINNER1200 kcal · 64.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Grilled chicken with rice & veggies | 1 portion | 650 | 45.0 |
| Laab (half) | 0.5 portion | 200 | 15.0 |
| Fried banana with caramel ice cream | 1 portion | 350 | 4.0 |
SNACK563 kcal · 84.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Lemon chicken leftovers (20% of dish) | 20 % | 443 | 59.0 |
| Collagen shake | 1 serving | 120 | 25.0 |
Training
Machine Row
15×45kg12×47.5kg12×47.5kg
Machine Rear-Delt Fly
15×37.5kg9×40kg7×40kg
Machine Abdominal Crunch
14×50kg10×50kg9×47.5kg
Back Extension
10×BW10×BW10×BW
Bicep Curls
14×27.5kg12×27.5kg10×27.5kg
BOSU Ab Machine
10×BW15×BW12×BW
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