Luis
Meals
LUNCH1219 kcal · 61.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Rinderhackfleisch 20% fat (raw, remaining half) | 250 g | 635 | 42.5 |
| Reis (dry, 2 Portionen) | 125 g | 440 | 9.6 |
| Feta Patros griechisch | 50 g | 144 | 9.0 |
DINNER533 kcal · 68.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Puten Schnitzel (raw, no panade) | 250 g | 285 | 60.0 |
| Kartoffelpüree unzubereitet (half eaten) | 57.5 g | 200 | 4.8 |
| Milk 1.5% (for püree, half eaten) | 100 ml | 48 | 3.5 |
SNACK331 kcal · 4.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Rosmarin-Pesto Kartoffeln (remaining half pack) | 265 g | 331 | 4.8 |
SNACK328 kcal · 3.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Chocolate (milk, estimate) | 21 g | 113 | 1.3 |
| Chocolate (milk, estimate) — additional 40g retro | 40 g | 215 | 2.5 |
SNACK232 kcal · 29.7 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Milk 1.5% | 333 g | 160 | 11.7 |
| Collagen shake (1 scoop ~20g) | 1 scoop | 72 | 18.0 |
SNACK89 kcal · 0.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Energy drink (Granatapfel-Acai, 500ml can) | 500 ml | 89 | 0.0 |
Training
LOWER
Hip Adduction
11×115kg13×115kg9×117.5kg5×110kg
Machine Seated Leg Extension
10×57.5kg9×57.5kg6×60kg
Calf Raise (Leg Press)
15×68kg15×68kg15×93kg15×108kg
Romanian Deadlift
5×20kg5×30kg5×40kg5×40kg5×40kg
Plate-Loaded Leg Press
12×118kg12×118kg
BOSU Ab Machine
20×BW15×BW9×BW
CORE
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