Luis
Meals
BREAKFAST162 kcal · 16.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein-Grießpudding (200g) | 162 | 16.0 |
LUNCH1940 kcal · 106.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Ground beef with rice (~250g beef) | 500 | 45.0 | |
| Rice (~150g cooked) | 195 | 4.0 | |
| Bratkartoffeln with onions (~200g) | 250 | 3.0 | |
| Ground beef with rice (~250g beef) (2nd plate) | 500 | 45.0 | |
| Rice (~150g cooked) (2nd plate) | 195 | 4.0 | |
| Bratkartoffeln with onions (~200g) (2nd plate) | 250 | 3.0 | |
| Sauerkraut (plate) | 50 | 2.0 |
DINNER380 kcal · 50.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Skyr (200g) | 130 | 22.0 | |
| Protein Powder (1 scoop) | 120 | 25.0 | |
| Walnuts (~20g) | 130 | 3.0 |
SNACK135 kcal · 2.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Banana | 105 | 1.3 | |
| Bell pepper (Paprika) | 30 | 1.0 |
Training
No workout logged.
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