Luis
Meals
BREAKFAST602 kcal · 46.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein-Grießpudding (350g) | 350 g | 284 | 28.0 |
| Hard-boiled egg | 1 piece | 78 | 6.3 |
| Coffee with Hafermilch | 1 cup | 40 | 0.5 |
| Fleischwurst (small portion) | 200 | 12.0 |
LUNCH737 kcal · 48.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Ground Beef (~167g) | 417 | 43.5 | |
| Rice (~200g cooked) | 260 | 5.0 | |
| Cooking oil | 60 | 0.0 |
DINNER927 kcal · 48.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Bratkartoffeln (~300g) | 380 | 4.0 | |
| Ground Beef (~167g) | 417 | 43.5 | |
| Onions | 40 | 1.0 | |
| Cooking oil | 90 | 0.0 |
SNACK149 kcal · 20.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Lidl Protein Pudding (200g) | 149 | 20.0 |
Training
Machine Hip Abduction
13×42.5kg10×50kg15×42.5kg
Machine Standing Calf
12×60kg12×60kg
Plate-Loaded Leg Press
12×138kg12×128kg
Hip Adduction
12×102.5kg12×102.5kg12×110kg
Machine Lying Leg Curl
12×55kg9×50kg
Hip Thrust
12×70.4kg12×80.4kg12×90.4kg12×100.4kg
Machine Seated Leg Extension
13×50kg12×57.5kg14×55kg
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