Luis
Meals
BREAKFAST20 kcal · 1.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Coffee with milk (small) | 1 cup | 20 | 1.0 |
LUNCH1020 kcal · 33.9 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Bratkartoffeln (estimated half plate) | 250 g | 375 | 7.5 |
| Rotkraut (estimated) | 120 g | 84 | 1.2 |
| Nürnberger Bratwürste | 193.5 g | 561 | 25.2 |
DINNER550 kcal · 42.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| KFC Original Bites (3 pieces) | 3 pieces | 210 | 15.0 |
| KFC Hot Wings (2 pieces) | 2 pieces | 190 | 14.0 |
| KFC Crispy Strip (1 piece) | 1 piece | 150 | 13.0 |
SNACK500 kcal · 27.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| YFood Fruity 500ml | 500 ml | 500 | 27.0 |
SNACK371 kcal · 21.7 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Ehrmann fruit yogurt 150g cup | 150 g | 141 | 4.7 |
| Milk (1.5%) | 500 ml | 230 | 17.0 |
SNACK300 kcal · 25.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| 4 eggs | 4 each | 300 | 25.0 |
Training
PUSH
Machine Chest Press
15×35kg12×40kg9×40kg
Machine Pec Fly
12×40kg10×35kg8×35kg
Back Extension
10×15kg10×15kg10×15kg
Machine Shoulder Press
10×24.5kg12×19.5kg13×19.5kg
Machine Tricep Press
12×35kg10×40kg15×50kg
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