Luis
Meals
BREAKFAST472 kcal · 28.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein Bread (Eiweissbrot) | 123 g | 300 | 28.3 |
| Butter | 15 g | 108 | 0.1 |
| Honey | 20 g | 64 | 0.1 |
LUNCH1447 kcal · 84.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Roasted Potatoes (half of 980g) | 490 g | 470 | 10.0 |
| Tomatoes (half of 375g) | 188 g | 34 | 1.7 |
| Creamy Spinach Sauce (half) | 263 g | 613 | 7.1 |
| Chicken Breast (half of 600g) | 300 g | 330 | 66.0 |
DINNER272 kcal · 21.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein Bread (Eiweissbrot) | 43 g | 105 | 9.9 |
| Mini Mozzarella | 64 g | 160 | 11.5 |
| Tomatoes | 40 g | 7 | 0.4 |
SNACK531 kcal · 45.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| ISO Sport Drink | 1 serving | 143 | 0.0 |
| Collagen Shake (mixed) | 1 serving | 100 | 18.0 |
| Milk (whole) | 213 ml | 136 | 7.0 |
| Protein Pudding (Lidl) | 200 g | 152 | 20.0 |
Training
LOWER
Machine Hip Abduction
12×85kg12×85kg12×80kg
Romanian Deadlift
6×30kg10×30kg12×30kg
Hip Adduction
12×110kg12×112.5kg12×115kg
Machine Glute Bridge
6×52.7kg8×42.7kg10×42.7kg
Machine Assisted Chinup
12×47.5kg8×42.5kg9×42.5kg
Plate-Loaded Squat
6×50kg10×60kg
Machine Seated Leg Extension
10×55kg12×57.5kg12×60kg
Machine Seated Leg Curl
12×50kg7×55kg8×50kg
Leg Press
10×80kg12×87.5kg12×92.5kg
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