Luis
Meals
DINNER1516 kcal · 129.7 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Ground-beef & veg skillet (~1/6 batch, est.) | 1 portion | 446 | 37.7 |
| Glazed chicken drumstick, large (est.) | 175 g | 290 | 27.0 |
| White rice, cooked (est.) | 150 g | 200 | 4.0 |
| Fried egg (est.) | 50 g | 90 | 6.0 |
| Chicken breast, cooked (est.) | 170 g | 280 | 52.0 |
| Potato salad (est.) | 150 g | 210 | 3.0 |
SNACK742 kcal · 38.2 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Magerquark (plain, 250g) | 250 g | 168 | 30.0 |
| Nuss-Nougat croissant (est.) | 1 piece | 290 | 5.0 |
| Affogato (espresso + vanilla ice cream, est.) | 1 serving | 150 | 2.5 |
| Traubensaft / grape juice (~200ml, est.) | 200 ml | 134 | 0.7 |
Training
UPPER
Machine Rear-Delt Fly
12×40kg12×42.5kg10×45kg
Machine Shoulder Press
10×20kg6×22.5kg5×20kg
Machine Row
12×50kg12×50kg10×52.2kg
Machine Assisted Chinup
10×45kg9×45kg10×45kg
Machine Assisted Dip
10×50kg12×50kg
Iso Lateral Horizontal Bench Press
12×28.2kg8×33.2kg9×35.7kg8×38.2kg
Back Extension
10×10kg12×10kg
Bicep Curls
10×21.8kg9×23.05kg
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