Luis
Meals
BREAKFAST535 kcal · 28.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Toast bread roll | 60 g | 160 | 5.0 |
| Vegan chicken patty (1 piece) | 70 g | 150 | 14.0 |
| Cheese (sliced) | 20 g | 70 | 5.0 |
| Half bread roll | 30 g | 80 | 2.5 |
| Paprika-cashew Aufstrich | 20 g | 50 | 1.5 |
| Röstzwiebeln | 5 g | 25 | 0.3 |
DINNER1530 kcal · 94.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Large taco/wrap with chicken breast & potato (each) | 2 piece | 1040 | 90.0 |
| Fries (side portion) | 150 g | 350 | 4.0 |
| Mayo (dipping) | 20 g | 140 | 0.0 |
POST WORKOUT575 kcal · 36.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Caffè Latte (lactose-free, sweetened with sucralose) | 250 ml | 135 | 20.0 |
| Pulled Chicken Wrap | 220 g | 440 | 16.5 |
SNACK63 kcal · 6.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein bread (Eiweissbrot) | 25 g | 63 | 6.3 |
Training
Upper
Machine Shoulder Press
8×20kg10×20kg10×20kg
Machine Assisted Dip
12×50kg12×50kg12×50kg
Machine Assisted Chinup
10×40kg9×40kg7×40kg
Machine Row
10×55kg12×52.5kg10×52.5kg
Machine Abdominal Crunch
12×65kg12×67.5kg12×70kg
Back Extension
10×15kg12×15kg12×15kg
Bicep Curls
12×18.05kg10×19.3kg8×19.3kg
Iso Lateral Horizontal Bench Press
7×38.2kg6×38.2kg8×33.2kg
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