Luis
Meals
BREAKFAST235 kcal · 31.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Magerquark | 250 g | 175 | 30.0 |
| Mixed fruits | 100 g | 60 | 1.0 |
LUNCH1130 kcal · 65.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Subway footlong chicken fajita | 1 piece | 720 | 47.0 |
| Subway cookie | 1 piece | 210 | 2.0 |
| Chicken pieces (6 pcs, stated 16g P) | 80 g | 200 | 16.0 |
DINNER452 kcal · 26.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Hühnerfrikassee mit Reis und Gemüse (Buss, 400g) | 400 g | 452 | 26.4 |
SNACK228 kcal · 45.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Collagen Powder Chocolate (Red brand, 30g) | 30 g | 108 | 25.5 |
| Ehrmann Protein Yoghurt Heidelbeere | 200 g | 120 | 20.0 |
Training
Upper
Plate-Loaded High Row
12×45kg12×50kg12×52.5kg
Machine Assisted Chinup
10×42.5kg7×42.5kg9×42.5kg
Machine Assisted Dip
12×50kg12×50kg12×50kg
Machine Lateral Raise
12×20kg12×20kg12×20kg
Iso Lateral Horizontal Bench Press
12×28.2kg10×33.2kg7×33.2kg
BOSU Ab Machine
16×BW15×BW
Bicep Curls
12×16.8kg10×17.05kg7×17.05kg
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