Luis
Meals
BREAKFAST190 kcal · 23.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Skyr (200g) | 130 | 22.0 | |
| Mixed fruits | 60 | 1.0 |
LUNCH574 kcal · 38.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Tofu with spring onions (300g) | 264 | 28.5 | |
| Stir-fried veggies (broccoli, carrots, cabbage, wood ear mushrooms) | 100 | 4.0 | |
| Multigrain rice (~150g cooked) | 200 | 5.0 | |
| Radish slices | 10 | 0.5 |
DINNER1420 kcal · 109.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Ground beef (320g) | 800 | 66.0 | |
| Avocado (half) | 120 | 1.5 | |
| Mushrooms | 25 | 3.0 | |
| Gurken (cucumber) | 15 | 0.5 | |
| Honey (1 tbsp) | 65 | 0.0 | |
| Frühlingszwiebel + salad | 25 | 1.0 | |
| Coke (shared, half) | 70 | 0.0 | |
| Körniger Frischkäse (~300g) | 300 | 37.0 |
Training
Bouldering
Bouldering
1×BW
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