Luis
Meals
BREAKFAST483 kcal · 35.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Bread (1 slice, ~40g) | 95 | 3.0 | |
| Avocado (half) | 120 | 1.5 | |
| Magerquark (250g) | 168 | 30.0 | |
| Mixed fruits | 60 | 1.0 | |
| Jam (2 tsp) | 40 | 0.0 |
LUNCH1650 kcal · 96.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Pad Thai with egg, tofu, chicken (2 plates) | 1200 | 60.0 | |
| Chicken with peppers dish | 350 | 30.0 | |
| Tom Yum soup (small bowl) | 100 | 6.0 |
DINNER1055 kcal · 60.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Chicken nuggets (6 pieces) | 280 | 15.0 | |
| Leftover Pad Thai (1 plate) | 600 | 30.0 | |
| Leftover chicken + peppers | 175 | 15.0 |
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