Luis
Meals
BREAKFAST600 kcal · 20.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| 4 Haferküchle (oat pancakes) | 4 piece | 600 | 20.0 |
DINNER1263 kcal · 106.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Chicken breast cooked (280g, his share) | 280 g | 462 | 87.0 |
| Kochsahne 15% (120ml share) | 120 ml | 180 | 3.6 |
| Creme fraiche light 15% (120ml share) | 120 ml | 198 | 3.6 |
| Potatoes boiled (480g share) | 480 g | 370 | 9.6 |
| Onions sauteed (~90g share) | 90 g | 36 | 1.0 |
| Baby spinach (~75g share) | 75 g | 17 | 2.0 |
SNACK480 kcal · 10.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Cappuccino (large, with milk) | 1 cup | 80 | 5.0 |
| Chocolate muffin | 1 piece | 400 | 5.0 |
SNACK139 kcal · 25.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Vanilla protein pudding 200g (no added sugar) | 200 g | 139 | 25.0 |
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