Luis
Meals
LUNCH607 kcal · 43.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Lidl Schnitzel (126g) | 185 | 21.4 | |
| Gemüsepfanne (veggie mix) | 360 g | 119 | 4.0 |
| Bio Feta | 100 g | 287 | 18.0 |
| Onion (small) | 40 g | 16 | 0.4 |
DINNER1237 kcal · 74.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Hackfleisch Rind (half of 500g) | 250 g | 625 | 50.0 |
| Ciabatta Brötchen (2 of 4) | 160 g | 432 | 14.4 |
| Tomaten Sugo (half of 400g) | 200 g | 80 | 2.0 |
| Natur Joghurt (half of 250g) | 125 g | 75 | 6.3 |
| Salat + Frühlingszwiebeln + Minze | 105 g | 25 | 1.4 |
SNACK1013 kcal · 50.9 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Collagen Shake (chocolate) | 25 g | 90 | 21.3 |
| Pfanner Eistee | 150 ml | 44 | 0.0 |
| Nuss-Nougat Croissant | 48 g | 236 | 3.1 |
| YFood Sweet Peach | 500 ml | 500 | 26.5 |
| ISO Sport Drink | 1 serving | 143 | 0.0 |
Training
PUSH
Machine Lateral Raise
11×20kg10×20kg8×17.5kg
Iso Lateral Horizontal Bench Press
12×28.2kg12×33.2kg9×38.2kg
Machine Tricep Press
12×52.5kg12×55kg9×57.5kg
Machine Pec Fly
10×37.5kg10×37.5kg10×37.5kg
Machine Torso Rotation
12×55kg12×57.5kg
Cross Trainer
—×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