Luis
Meals
BREAKFAST265 kcal · 26.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Harry Eiweiss Brot (Protein Bread) | 85 g | 207 | 19.6 |
| Cottage cheese (Hüttenkäse) | 50 g | 49 | 6.0 |
| Tomatoes | 50 g | 9 | 0.5 |
LUNCH1035 kcal · 44.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Crispy chicken fillet (breaded) | 100 g | 250 | 18.0 |
| Fried egg | 1 piece | 90 | 6.0 |
| Wholegrain bun/bread | 80 g | 200 | 7.0 |
| Lettuce/tomato/red onion | 1 portion | 25 | 1.0 |
| Creamy sandwich sauce | 30 g | 130 | 0.5 |
| Roasted sweet potato (side) | 130 g | 150 | 2.0 |
| Bread with egg (extra) | 1 portion | 190 | 10.0 |
DINNER737 kcal · 39.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Tantanmen broth (soy + oat milk, sesame, chili) | 1 portion | 220 | 6.0 |
| Ramen noodles (tantanmen) | 60 g dry | 200 | 6.0 |
| Minced meat tantan (cooked) | 80 g | 180 | 16.0 |
| Boiled egg | 1 piece | 70 | 6.0 |
| Mushrooms (champignon) | 60 g | 15 | 2.0 |
| Bok choy (pak choi) | 80 g | 12 | 1.5 |
| Cucumber/scallion/sesame | 1 portion | 40 | 1.5 |
SNACK105 kcal · 0.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Coca-Cola (glass ~250ml) | 250 ml | 105 | 0.0 |
Training
Bouldering (bonus session)
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