Luis
Meals
BREAKFAST450 kcal · 17.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Merzenich Fitness Fladen (est.) | 400 | 14.0 | |
| 2x coffee with milk (est.) | 50 | 3.0 |
LUNCH1490 kcal · 61.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| 1 3/4 pizza (est.) | 1490 | 61.0 |
DINNER1568 kcal · 59.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Hähnchen gefüllt mit Kräuterquark (est.) | 350 | 45.0 | |
| Pommes/fries (est.) | 430 | 5.0 | |
| Salat mit Dressing (est.) | 80 | 2.0 | |
| 7 Kölsch (0.2L each, est.) | 588 | 7.0 | |
| Fassbrause (0.33L, est.) | 120 | 0.0 |
SNACK515 kcal · 37.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Hefe Schokobrötchen (est.) | 350 | 7.0 | |
| PRO2BE 30g Protein Shake Matcha (est.) | 165 | 30.0 |
Training
Full body (travel gym)
Machine Pec Fly
12×30kg12×30kg12×30kg
Leg Press
12×85kg12×109kg12×125kg
Back Extension
12×15kg10×15kg12×15kg
Machine Assisted Chinup
10×40kg10×40kg8×40kg
Machine Tricep Press
12×60kg12×65kg
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