Luis
Meals
DINNER1721 kcal · 126.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein lasagne (1/3 of doubled batch, mixed mince) | 1 serving | 1580 | 116.0 |
| Milk 300ml (1.5%) | 300 ml | 141 | 10.0 |
SNACK649 kcal · 37.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Eiskaffee (iced coffee + 2 scoops ice cream) | 1 glass | 300 | 5.0 |
| Protein quark (200g, fettarm, ohne Zuckerzusatz) | 200 g | 139 | 25.0 |
| Bell pepper (raw) | 1 whole | 30 | 1.0 |
| Mixed nuts (~30g, est.) | 30 g | 180 | 6.0 |
Training
Push (Chest/Shoulders/Triceps)
Machine Chest Press
7×37.5kg12×30kg13×30kg
Machine Tricep Press
12×50kg12×55kg12×60kg
Machine Lateral Raise
12×20kg9×20kg9×15kg
Machine Abdominal Crunch
12×65kg12×67.5kg10×70kg
Machine Pec Fly
12×32.5kg12×35kg12×35kg
Machine Shoulder Press
9×20kg5×17.5kg8×12.5kg
Goals
Body Fat
17.4 → 14 %
Skeletal Muscle Mass
41.1 → 43.8 kg
Target body weight (BMI 25 @ 14% BF)
86.9 → 89.3 kg
Push-ups (single set)
21 → 30 reps
Bench press 100kg
37.5 → 100 kg
Bench press = bodyweight
37.5 → 88 kg
Pull-ups
4 → 8 reps