Luis
Meals
LUNCH790 kcal · 28.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Fitness Fladen (with ham, egg, vegetables) | 1 piece | 480 | 22.0 |
| Pain au Chocolat | 1 piece | 280 | 5.0 |
| Coffee with milk | 1 cup | 30 | 1.5 |
LUNCH1120 kcal · 36.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Focaccia w/ smoked salmon (~120g) | 1 piece | 380 | 16.0 |
| Focaccia w/ champignons & cheese (~120g) | 1 piece | 360 | 11.0 |
| Focaccia w/ pesto (~120g) | 1 piece | 380 | 9.0 |
DINNER800 kcal · 65.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Chicken Tikka Tandoori (~280g restaurant portion) | 1 portion | 480 | 56.0 |
| Garlic Naan (~100g) | 1 piece | 320 | 9.0 |
SNACK515 kcal · 12.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Coffee w/ milk (2 extra cups) | 2 cup | 100 | 4.0 |
| Hefebrötchen w/ chocolate crumbs (~80g) | 1 piece | 290 | 7.0 |
| Twix Riegel (25g, 1 of 2) | 1 bar | 125 | 1.3 |
SNACK335 kcal · 3.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Kölsch 0.3L | 0.3 L | 125 | 1.0 |
| Kingfisher beer (~0.5L) | 0.5 L | 210 | 2.0 |
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