Luis
Meals
BREAKFAST228 kcal · 32.9 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Magerquark (270g) | 270 g | 178 | 32.4 |
| Mixed fruits (unsugared) | 100 g | 50 | 0.5 |
LUNCH350 kcal · 13.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Braised pork belly with rice (small) | 1 portion | 350 | 13.0 |
DINNER1230 kcal · 63.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Korean pork belly with rice | 1 dish | 750 | 35.0 |
| Beef BBQ with rice (half, shared) | 0.5 dish | 400 | 25.0 |
| Korean sides (kimchi, pickles, etc.) | 1 portion | 80 | 3.0 |
SNACK600 kcal · 13.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Schokoladen Mousse Cake | 1 piece | 400 | 5.0 |
| Hot chocolate (cow milk) | 1 cup | 200 | 8.0 |
Training
UPPER
Machine Shoulder Press
17×10kg10×12.5kg
Machine Assisted Chinup
12×50kg12×50kg
Machine Assisted Dip
10×57.5kg10×57.5kg
Machine Torso Rotation
15×50kg16×52.5kg
UPPER
Machine Shoulder Press
17×10kg10×12.5kg
Machine Assisted Chinup
12×50kg12×50kg
Machine Assisted Dip
10×57.5kg10×57.5kg
Machine Torso Rotation
15×50kg16×52.5kg
Machine Chest Press
9×37.5kg7×35kg8×35kg
Machine Lateral Raise
10×20kg9×17.5kg
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