Luis
Meals
BREAKFAST570 kcal · 33.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Sandwich Chicken Caesar Style (pulled chicken, hard cheese, spring onions, tomatoes) | 1 piece | 470 | 27.0 |
| Large cappuccino (milk) | 250 ml | 100 | 6.0 |
LUNCH130 kcal · 11.7 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Rettich + chicken broth tom yum + misc | 1 serving | 70 | 6.0 |
| Tofu (in tom yum) | 33 g | 25 | 2.7 |
| Egg (0.5 in tom yum) | 0.5 piece | 35 | 3.0 |
LUNCH472 kcal · 31.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Tofu (2nd serving tom yum, ~66g) | 66 g | 57 | 6.1 |
| Egg (2nd serving tom yum, 1) | 1 piece | 81 | 6.9 |
| Chicken broth + rettich (2nd serving) | 1 serving | 161 | 13.8 |
| Rice noodles (~100g cooked) | 100 g | 150 | 2.3 |
| Mushrooms (~75g) | 75 g | 23 | 2.3 |
DINNER1400 kcal · 40.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Schnitzel (~150g, full plate) | 150 g | 450 | 30.0 |
| Pommes (~200g) | 200 g | 600 | 7.0 |
| Mayo (~30g) | 30 g | 210 | 0.0 |
| Ketchup (~20g) | 20 g | 20 | 0.0 |
| Side salad with dressing (~150g) | 150 g | 120 | 3.0 |
DINNER630 kcal · 7.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Beer (3 × 0.5L Helles, estimated) | 1500 ml | 630 | 7.5 |
POST WORKOUT115 kcal · 25.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein shake (~25g protein) | 1 serving | 115 | 25.0 |
SNACK163 kcal · 16.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Skyr/protein yogurt 200g (fettarm, no added sugar) | 200 g | 163 | 16.0 |
Training
No workout logged.
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