Day 40 · Fitness Challenge

Day 40 of 91 44% complete

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87.8kg

Weight

2732

kcal

168g

Protein

114%

kcal

2400 target

105%

prot

160g target

53g

sugar

25g limit

P 168g C 255g F 110g

1.5g

Salt

45.7g

Sat. Fat

-332

kcal left

Meals

LUNCH 1219 kcal · 61.1g protein

Food	Amount	kcal	Protein
Rinderhackfleisch 20% fat (raw, remaining half)	250 g	635	42.5g
Reis (dry, 2 Portionen)	125 g	440	9.6g
Feta Patros griechisch	50 g	144	9.0g

DINNER 533 kcal · 68.3g protein

Food	Amount	kcal	Protein
Puten Schnitzel (raw, no panade)	250 g	285	60.0g
Kartoffelpüree unzubereitet (half eaten)	57.5 g	200	4.8g
Milk 1.5% (for püree, half eaten)	100 ml	48	3.5g

SNACK 331 kcal · 4.8g protein

Food	Amount	kcal	Protein
Rosmarin-Pesto Kartoffeln (remaining half pack)	265 g	331	4.8g

SNACK 328 kcal · 3.8g protein

Food	Amount	kcal	Protein
Chocolate (milk, estimate)	21 g	113	1.3g
Chocolate (milk, estimate) — additional 40g retro	40 g	215	2.5g

SNACK 232 kcal · 29.7g protein

Food	Amount	kcal	Protein
Milk 1.5%	333 g	160	11.7g
Collagen shake (1 scoop ~20g)	1 scoop	72	18.0g

SNACK 89 kcal · 0.0g protein

Food	Amount	kcal	Protein
Energy drink (Granatapfel-Acai, 500ml can)	500 ml	89	0.0g

Workout

Hip Adduction

11 reps	115kg
13 reps	115kg
9 reps	117.5kg
5 reps	110kg

Deadlift

5 reps	20kg
5 reps	30kg
5 reps	40kg
5 reps	40kg
5 reps	40kg

Machine Seated Leg Extension

10 reps	57.5kg
9 reps	57.5kg
6 reps	60kg

Calf Raise (Leg Press)

15 reps	68kg
15 reps	68kg
15 reps	93kg
15 reps	108kg

Plate-Loaded Leg Press

12 reps	118kg
12 reps	118kg

BOSU Ab Machine

20 reps	BW
15 reps	BW
9 reps	BW

Plank

60 reps

BW

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

1559

kcal

95g

Protein

97%

kcal

1600 😴

118%

prot

80g target

12g

sugar

25g limit

P 95g C 171g F 52g

3.5g

Salt

6.0g

Sat. Fat

41

kcal left

Meals

LUNCH 360 kcal · 10.5g protein

Food	Amount	kcal	Protein
3× Grießküchlein	3 piece	360	10.5g

LUNCH 494 kcal · 35.0g protein

Food	Amount	kcal	Protein
Rice noodles (60g dry)	60 g	220	4.0g
Homemade chicken broth (light)	500 ml	40	4.0g
Herbs + onion + fish sauce + pho seasonings	1 portion	25	1.0g
Chicken thigh, skinless (cooked)	100 g	209	26.0g

DINNER 494 kcal · 35.0g protein

Food	Amount	kcal	Protein
Chicken thigh, skinless (cooked)	100 g	209	26.0g
Rice noodles (60g dry)	60 g	220	4.0g
Homemade chicken broth (light)	500 ml	40	4.0g
Herbs + onion + fish sauce + pho seasonings	1 portion	25	1.0g

SNACK 180 kcal · 14.0g protein

Food	Amount	kcal	Protein
Landjäger (estimate, ~50g)	1 piece	180	14.0g

SNACK 31 kcal · 0.0g protein

Food	Amount	kcal	Protein
Heiße Zitrone (Instantpulver, 150ml Portion)	150 ml	31	0.0g

Workout

Plank

1 reps

BW

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