Day 33 · Fitness Challenge

Day 33 of 91 36% complete

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87.8kg

Weight

2722

kcal

180g

Protein

103%

kcal

2650 target

113%

prot

160g target

29g

sugar

25g limit

P 180g C 196g F 125g

0.0g

Salt

0.0g

Sat. Fat

-72

kcal left

Meals

BREAKFAST 472 kcal · 28.5g protein

Food	Amount	kcal	Protein
Protein Bread (Eiweissbrot)	123 g	300	28.3g
Butter	15 g	108	0.1g
Honey	20 g	64	0.1g

LUNCH 1447 kcal · 84.8g protein

Food	Amount	kcal	Protein
Roasted Potatoes (half of 980g)	490 g	470	10.0g
Tomatoes (half of 375g)	188 g	34	1.7g
Creamy Spinach Sauce (half)	263 g	613	7.1g
Chicken Breast (half of 600g)	300 g	330	66.0g

DINNER 272 kcal · 21.8g protein

Food	Amount	kcal	Protein
Protein Bread (Eiweissbrot)	43 g	105	9.9g
Mini Mozzarella	64 g	160	11.5g
Tomatoes	40 g	7	0.4g

SNACK 531 kcal · 45.0g protein

Food	Amount	kcal	Protein
ISO Sport Drink	1 serving	143	0.0g
Collagen Shake (mixed)	1 serving	100	18.0g
Milk (whole)	213 ml	136	7.0g
Protein Pudding (Lidl)	200 g	152	20.0g

Workout

Machine Hip Abduction

12 reps	85kg
12 reps	85kg
12 reps	80kg

Deadlift

6 reps	30kg
10 reps	30kg
12 reps	30kg

Hip Adduction

12 reps	110kg
12 reps	112.5kg
12 reps	115kg

Machine Glute Bridge

6 reps	52.7kg
8 reps	42.7kg
10 reps	42.7kg

Machine Assisted Chinup

12 reps	47.5kg
8 reps	42.5kg
9 reps	42.5kg

Plate-Loaded Squat

6 reps	50kg
10 reps	60kg

Machine Seated Leg Extension

10 reps	55kg
12 reps	57.5kg
12 reps	60kg

Machine Seated Leg Curl

12 reps	50kg
7 reps	55kg
8 reps	50kg

Leg Press

10 reps	80kg
12 reps	87.5kg
12 reps	92.5kg

Goals

Body Fat

20.5 % → 15 %

Skeletal Muscle Mass

39.5 kg → 42 kg

Pull-ups

1 reps → 8 reps

Push-ups (single set)

6 reps → 20 reps

52.1kg

Weight

1599

kcal

80g

Protein

100%

kcal

1600 😴

100%

prot

80g target

0g

sugar

25g limit

P 80g C 176g F 63g

0.0g

Salt

0.0g

Sat. Fat

1

kcal left

Meals

LUNCH 735 kcal · 29.0g protein

Food	Amount	kcal	Protein
Instant Ramen	1 pack	380	8.0g
Eggs (2)	120 g	155	13.0g
Kimchi Pork Dumplings	100 g	200	8.0g

DINNER 477 kcal · 29.3g protein

Food	Amount	kcal	Protein
Tom Yum Soup (1/5 of recipe)	1 portion	297	25.3g
Rice & Hirse	150 g	180	4.0g

SNACK 387 kcal · 21.5g protein

Food	Amount	kcal	Protein
Multivitaminsaft	250 ml	115	0.5g
Oat Milk	250 ml	120	1.0g
Vanille-Protein-Pudding	200 g	152	20.0g

Workout

No workout logged

Goals

Body Fat

21.9 % → 18 %

Skeletal Muscle Mass

21.2 kg → 23 kg

Deadlift

80 kg → 100 kg

Leg Press

150 kg → 200 kg

Hip Thrust

70 kg → 150 kg

Pull-ups

6 reps → 8 reps

Middle Split

75 % → 100 %

Front Split (linkes Bein vorne)

90 % → 100 %

Front Split (rechtes Bein vorne)

90 % → 100 %

Press to Handstand

TBD → null progress