Luis
Meals
LUNCH593 kcal · 40.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Harry Eiweissbrot (3 slices, 125g) | 125 g | 305 | 28.8 |
| Peanut Butter (2x 20g) | 40 g | 242 | 11.4 |
| Honey (~15g) | 15 g | 46 | 0.1 |
DINNER505 kcal · 41.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Bami Goreng (357g) | 357 g | 289 | 22.1 |
| Eggs (3 large) | 3 piece | 216 | 18.9 |
DINNER755 kcal · 63.9 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Lidl Gemüse-Beilage (1 portion / 150g) | 150 g | 135 | 3.9 |
| Marinierte Fleischpfanne (375g raw → 178g cooked, ~50% fat rendered off) | 178 g | 620 | 60.0 |
SNACK196 kcal · 29.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Collagen Shake (chocolate) | 25 g | 90 | 21.3 |
| Milk (1.5% fat, 226g) | 226 g | 106 | 7.9 |
Training
PULL
Machine Assisted Chinup
12×42.5kg9×42.5kg8×42.5kg
Machine Row
12×52.5kg12×50kg10×50kg
Machine Abdominal Crunch
12×52.5kg15×57.5kg12×62.5kg
Back Extension
10×10kg10×10kg10×10kg
Lat Pulldown
15×45kg12×50kg12×50kg
Machine Standing Calf
12×65kg12×67.5kg
Machine Rear-Delt Fly
12×40kg10×42.5kg8×42.5kg
Machine Shoulder Press
12×15kg10×20kg
Bicep Curls
12×16.8kg10×18.05kg9×18.05kg
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