Luis
Meals
LUNCH1570 kcal · 66.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Merzenich Fitness Fladen (est.) | 400 | 14.0 | |
| 2x Kaffee mit Milch (est.) | 60 | 3.0 | |
| Pizza (whole, est.) | 850 | 35.0 | |
| 2 Gläser Milch (~400ml, est.) | 260 | 14.0 |
DINNER540 kcal · 26.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Chicken quesadilla (est.) | 400 | 25.0 | |
| 1 beer (bottle ~330ml, est.) | 140 | 1.0 |
SNACK811 kcal · 39.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Nusseck (est.) | 480 | 8.0 | |
| 1 mochi (est.) | 100 | 1.0 | |
| Protein shake 330ml (label, 30g P/bottle) | 231 | 30.0 |
Training
Upper (travel gym)
Machine Pec Fly
12×35kg12×40kg10×35kg
Machine Shoulder Press
12×20kg12×25kg12×25kg
Machine Abdominal Crunch
12×60kg12×70kg12×75kg
Bicep Curls
12×30kg12×30kg
Lat Pulldown
12×50kg12×55kg12×55kg
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