Day 20 · Fitness Challenge

Day 20 of 91 22% complete

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87.8kg

Weight

2937

kcal

187g

Protein

111%

kcal

2650 target

117%

prot

160g target

48g

sugar

25g limit

P 187g C 279g F 108g

0.0g

Salt

0.0g

Sat. Fat

-287

kcal left

Meals

BREAKFAST 1174 kcal · 38.5g protein

Food	Amount	kcal	Protein
Hard-boiled egg	1 piece	78	6.3g
Bread roll with ham, salad & butter	1 piece	300	12.0g
Croissant	1 piece	230	4.5g
Rosinenbrötchen	1 piece	250	5.0g
Bread roll with PB (half) & honey (half)	1 piece	316	10.7g

DINNER 1200 kcal · 64.0g protein

Food	Amount	kcal	Protein
Grilled chicken with rice & veggies	1 portion	650	45.0g
Laab (half)	0.5 portion	200	15.0g
Fried banana with caramel ice cream	1 portion	350	4.0g

SNACK 563 kcal · 84.0g protein

Food	Amount	kcal	Protein
Lemon chicken leftovers (20% of dish)	20 %	443	59.0g
Collagen shake	1 serving	120	25.0g

Workout

Machine Row

15 reps	45kg
12 reps	47.5kg
12 reps	47.5kg

Machine Rear-Delt Fly

15 reps	37.5kg
9 reps	40kg
7 reps	40kg

Machine Abdominal Crunch

14 reps	50kg
10 reps	50kg
9 reps	47.5kg

Machine Incline Bicep Curl

14 reps	27.5kg
12 reps	27.5kg
10 reps	27.5kg

Back Extension

10 reps	BW
10 reps	BW
10 reps	BW

BOSU Ab Machine

10 reps	BW
15 reps	BW
12 reps	BW

Lat Pulldown

12 reps	40kg
12 reps	40kg
12 reps	40kg

Goals

Body Fat

20.5 % → 15 %

Skeletal Muscle Mass

39.5 kg → 42 kg

Pull-ups

1 reps → 8 reps

Push-ups (single set)

6 reps → 20 reps

52.1kg

Weight

1693

kcal

82g

Protein

85%

kcal

2000 🏋️

102%

prot

80g target

0g

sugar

25g limit

P 82g C 144g F 70g

0.0g

Salt

0.0g

Sat. Fat

307

kcal left

Meals

BREAKFAST 378 kcal · 18.3g protein

Food	Amount	kcal	Protein
Hard-boiled egg	1 piece	78	6.3g
Bread roll with ham, salad & butter	1 piece	300	12.0g

DINNER 650 kcal · 45.0g protein

Food	Amount	kcal	Protein
Pho Bo	1 bowl	450	30.0g
Laab (half)	0.5 portion	200	15.0g

SNACK 665 kcal · 18.5g protein

Food	Amount	kcal	Protein
Beer (0.5L)	500 ml	215	1.5g
Leberkässemmel	1 piece	450	17.0g

Workout

Deadlift

8 reps	70kg
8 reps	70kg
8 reps	70kg

Back Extension

8 reps	25kg
8 reps	25kg
8 reps	25kg

Squat

7 reps	40kg
7 reps	40kg
7 reps	40kg

Machine Lying Leg Curl

8 reps	38.75kg
8 reps	38.75kg
8 reps	38.75kg

Goals

Body Fat

21.9 % → 18 %

Skeletal Muscle Mass

21.2 kg → 23 kg

Deadlift

80 kg → 100 kg

Leg Press

150 kg → 200 kg

Hip Thrust

70 kg → 150 kg

Pull-ups

6 reps → 8 reps

Middle Split

75 % → 100 %

Front Split (linkes Bein vorne)

90 % → 100 %

Front Split (rechtes Bein vorne)

90 % → 100 %

Press to Handstand

TBD → null progress