Luis
Meals
BREAKFAST491 kcal · 33.6 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Harry Eiweiss Brot (Protein Bread) | 90 g | 220 | 20.7 |
| Peanut Butter (assumed 45g, usual ratio) | 45 g | 272 | 12.9 |
LUNCH1393 kcal · 113.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Teriyaki Chicken Pan (2/3 of Luis recipe, no rice portion) | 1 portion | 955 | 104.3 |
| Basmati Rice (125g dry, cooked) | 375 g | 438 | 8.8 |
SNACK40 kcal · 10.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Collagen shake | 1 serving | 40 | 10.0 |
SNACK200 kcal · 1.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Banana (medium, ~118g) | 1 piece | 105 | 1.3 |
| Apple (medium, ~180g) | 1 piece | 95 | 0.5 |
SNACK83 kcal · 6.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Milk 1.5% (177g) | 177 g | 83 | 6.0 |
SNACK179 kcal · 11.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Mozzarella (64g) | 64 g | 179 | 11.5 |
Training
Upper
Machine Pec Fly
12×37.5kg10×37.5kg12×37.5kg
Machine Lateral Raise
12×20kg8×20kg11×15kg
Machine Assisted Dip
12×55kg10×52.5kg12×52.5kg
Machine Torso Rotation
15×57.5kg15×62.5kg
Machine Chest Press
11×37.5kg8×35kg9×35kg
Iso Lateral Horizontal Bench Press
12×33.2kg5×38.2kg6×35.7kg
Machine Abdominal Crunch
15×BW12×BW15×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