Luis
Meals
BREAKFAST674 kcal · 35.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Ehrmann High Protein Caffè Latte (250ml) | 250 ml | 135 | 20.0 |
| Sweetened iced latte (est. 230ml) | 230 ml | 129 | 6.9 |
| Butter croissant | 1 piece | 410 | 8.5 |
LUNCH1025 kcal · 45.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Schweinebraten (roast pork w/ crackling, est.) | 170 g | 360 | 31.0 |
| Semmelknoedel (bread dumpling, est.) | 100 g | 150 | 5.0 |
| Fried potato dumpling/croquette (est.) | 80 g | 180 | 3.0 |
| Mixed vegetables in gravy (est.) | 200 g | 120 | 4.0 |
| Beer flight ~5x0.1L (est.) | 500 ml | 215 | 2.5 |
DINNER654 kcal · 80.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Magerquark 0.2% | 250 g | 173 | 30.0 |
| Fruits (mixed, est.) | 80 g | 40 | 0.5 |
| Collagen shake | 1 serving | 95 | 23.0 |
| Lidl crispy chicken (breaded) | 160 g | 346 | 26.9 |
Training
LOWER
Schräge Sit-ups
12×BW10×5kg12×5kg
Machine Lying Leg Curl
10×42.5kg12×42.5kg12×42.5kg
Leg Press
12×60kg13×70kg
Calf Raise (Leg Press)
12×60kg
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