Luis
Meals
BREAKFAST350 kcal · 31.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Mixed fruit (est., pending specifics) | 150 g | 75 | 1.0 |
| Speisequark 20% Fett 250g | 250 g | 275 | 30.0 |
DINNER794 kcal · 57.2 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Bell peppers x2 (est.) | 240 g | 50 | 2.0 |
| Protein lasagne 1/6 tray (~350g, est.) | 350 g | 511 | 37.0 |
| Harry Eiweissbrot 40g (1 slice, label) | 40 g | 98 | 9.2 |
| Geflügel Fleischwurst 64g (label) | 64 g | 135 | 9.0 |
POST WORKOUT617 kcal · 62.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Lidl Chef Select Hähnchenbrust Kräuter 187g (label) | 187 g | 196 | 36.3 |
| Lidl Kartoffelsalat (laktosefrei) 211g (label, has added Zucker) | 211 g | 321 | 3.2 |
| Collagen shake (23g P) | 1 serving | 100 | 23.0 |
SNACK660 kcal · 18.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Aldi Skyr Erdbeere 130g (label, has added Zucker) | 130 g | 96 | 11.6 |
| Lidl Bio Vollmilchschokolade 100g (label, Rohrzucker first ingredient) | 100 g | 564 | 7.2 |
Training
UPPER
Bicep Curls
12×21.8kg9×23.05kg10×21.8kg
Plate-Loaded High Row
12×50kg12×55kg9×55kg
Hip Adduction
12×100kg12×105kg16×110kg
Machine Hip Abduction
8×42.5kg10×42.5kg12×42.5kg
Schräge Sit-ups
12×BW12×BW10×BW
Back Extension
10×10kg12×10kg10×10kg
Lat Pulldown
10×50kg10×45kg6×42.5kg
Cross Trainer
—×BW
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