Luis
Meals
LUNCH626 kcal · 43.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Lidl crispy chicken (breaded, est.) | 160 g | 346 | 26.9 |
| Vegetable sticks (est.) | 100 g | 30 | 1.5 |
| Frikadellen (1/2 shared snack pack, est.) | 100 g | 250 | 15.0 |
DINNER500 kcal · 35.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Chicken with rice noodles (Vietnamese, est.) | 1 bowl | 500 | 35.0 |
SNACK1164 kcal · 81.2 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Erdbeer-Skyr (Aldi) | 370 g | 274 | 32.9 |
| Collagen shake | 1 serving | 92 | 23.0 |
| Magerquark / High-protein (laktosefrei, 200g Becher) | 200 g | 152 | 20.0 |
| M&Ms (50g) | 50 g | 246 | 2.3 |
| Bubble tea, large, caramel + tapioca (est.) | 1 drink | 400 | 3.0 |
Training
UPPER
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