Luis
Meals
BREAKFAST850 kcal · 22.9 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Jam (2 tsp) | 40 | 0.0 | |
| Avocado (3 slices worth, ~half) | 120 | 1.5 | |
| Peanut butter (lots, ~40g) | 240 | 10.0 | |
| Honey (1 tbsp) | 65 | 0.0 | |
| Roggenmischbrot (175g, 5 slices) | 385 | 11.4 |
LUNCH1190 kcal · 82.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Ground beef (300g) | 750 | 62.0 | |
| Körniger Frischkäse (120g) | 120 | 15.0 | |
| Sweet potatoes (~200g) | 180 | 3.0 | |
| Avocado (half) | 120 | 1.5 | |
| Salad | 20 | 1.0 |
DINNER628 kcal · 57.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Magerquark (250g) | 168 | 30.0 | |
| Mixed fruits | 60 | 1.0 | |
| YFood Smooth Vanilla | 400 | 26.0 |
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