Luis
Meals
LUNCH717 kcal · 65.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Mehrkorntoastbrötchen (1 roll ~55g) | 55 g | 143 | 5.5 |
| Garden Gourmet Sensational Burger (vegan, 113g) | 113 g | 199 | 14.0 |
| Chicken breast cooked (135g, half of 270g shared) | 135 g | 223 | 42.0 |
| Potatoes boiled (100g, half of 200g) | 100 g | 77 | 2.0 |
| Creme/spinach leftover (~50g) | 50 g | 75 | 1.5 |
DINNER720 kcal · 55.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Rollbraten (pork rolled roast, 2 slices ~180g) | 180 g | 450 | 45.0 |
| Noodles (cooked, ~100g) | 100 g | 130 | 5.0 |
| Bread roll (~50g) | 50 g | 140 | 5.0 |
SNACK300 kcal · 8.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Hefezopf with raisins (2 slices ~100g) | 100 g | 300 | 8.0 |
SNACK143 kcal · 1.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Ritter Sport Vollmilch chocolate (25g) | 25 g | 143 | 1.8 |
SNACK373 kcal · 26.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Whole milk (250g) | 250 g | 163 | 8.3 |
| Eggs (3 large ~180g) | 3 piece | 210 | 18.0 |
SNACK46 kcal · 2.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Whole milk (70g) | 70 g | 46 | 2.3 |
SNACK46 kcal · 2.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Whole milk (70g, pre-bed) | 70 g | 46 | 2.3 |
Training
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