Luis
Meals
DINNER533 kcal · 68.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Puten Schnitzel (leftover, raw equiv 250g) | 250 g | 285 | 60.0 |
| Kartoffelpüree unzubereitet (remaining half) | 57.5 g | 200 | 4.8 |
| Milk 1.5% (for püree) | 100 ml | 48 | 3.5 |
POST WORKOUT292 kcal · 36.2 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein drink (400ml, label per 100ml) | 400 ml | 256 | 27.2 |
| Collagen shake (~10g peptides) | 10 g | 36 | 9.0 |
POST WORKOUT170 kcal · 31.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Magerquark 250g | 250 g | 170 | 31.0 |
SNACK215 kcal · 30.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Magerquark | 250 g | 170 | 30.0 |
| Mixed berries (est. 100g) | 100 g | 45 | 0.8 |
SNACK1121 kcal · 15.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Milk chocolate 210g (estimated) | 210 g | 1121 | 15.3 |
Training
Iso Lateral Horizontal Bench Press
12×33.2kg12×38.2kg6×43.2kg
Machine Tricep Press
12×57.5kg12×60kg10×60kg
MTS Rudern
12×45kg12×50kg14×50kg
Machine Shoulder Press
6×20kg12×15kg10×15kg
Machine Assisted Dip
10×52.5kg
Machine Assisted Chinup
12×42.5kg6×42.5kg6×42.5kg
BOSU Ab Machine
20×BW15×BW12×BW
Cross Trainer
—×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