Luis
Meals
BREAKFAST251 kcal · 36.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Magerquark | 300 g | 201 | 36.0 |
| Mixed fruits | 100 g | 50 | 0.5 |
LUNCH1237 kcal · 74.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Hackfleisch Rind (leftover half) | 250 g | 625 | 50.0 |
| Ciabatta Brötchen (×2 leftover) | 160 g | 432 | 14.4 |
| Tomaten Sugo (leftover) | 200 g | 80 | 2.0 |
| Natur Joghurt (leftover) | 125 g | 75 | 6.3 |
| Salat + Frühlingszwiebeln + Minze | 105 g | 25 | 1.4 |
SNACK789 kcal · 50.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Collagen Shake (chocolate) | 25 g | 90 | 21.3 |
| Banana | 128 g | 114 | 1.4 |
| Natur Joghurt | 224 g | 134 | 11.2 |
| Jam | 40 g | 100 | 0.1 |
| Magerquark | 66 g | 44 | 7.9 |
| Protein Mix (Lidl) | 28 g | 164 | 8.6 |
| ISO Sport Drink | 1 serving | 143 | 0.0 |
Training
PULL
Machine Row
12×47.5kg12×50kg12×50kg
Machine Rear-Delt Fly
12×40kg10×40kg6×40kg
Back Extension
10×5kg10×5kg10×5kg
Machine Assisted Chinup
10×47.5kg7×47.5kg7×50kg
BOSU Ab Machine
20×BW15×BW15×BW
Bicep Curls
5×26.8kg12×16.8kg10×19.3kg
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