Luis × Miley · fitness challenge · day 100 · week 15

The Daily Tape

Sunday, 21 June 2026

Luis

89 kg · stats ↗

Miley

51.6 kg · stats ↗

6341,491 below band

target 2,500 · band 2,125–2,750

Calorieskcal · band scoring

1,78317 below band

target 2,000 · band 1,800–2,300 · training day

53 g33% of 160 g

Protein

95 g106% of 90 g

0 gunder limit

Free sugar25 g cap

47 g22 g over

P 53 g C 48 g F 24 g

Macroskcal share

P 95 g C 195 g F 65 g

salt 2.1 g · sat fat 9.7 g

Also

salt 9.6 g · sat fat 27.4 g

Gym Haar 60% moderate 19:00 - 20:00 · updated 17:26

Luis

Meals

DINNER386 kcal · 38.6 g protein

food	amount	kcal	prot
Protein lasagne, 276g (est. — recipe pending)	276 g	386	38.6

SNACK248 kcal · 14.0 g protein

food	amount	kcal	prot
Protein Müsli (per label, 50g)	50 g	222	10.2
Schwarzwaldmilch protein milk (per label, 50ml)	50 ml	26	3.8

Training

UPPER

Machine Torso Rotation

12×60kg12×67.5kg

MTS Front Pulldown

12×25kg12×60kg10×60kg

Machine Rear-Delt Fly

10×42.5kg10×42.5kg

Iso Lateral Horizontal Bench Press

10×38.2kg10×40.7kg8×43.2kg

Back Extension

10×15kg12×15kg

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

Miley

Meals

LUNCH590 kcal · 32.0 g protein

food	amount	kcal	prot
Cold noodle salad w/ 130g minced meat, cucumber, carrot (est.)	1 bowl	590	32.0

DINNER902 kcal · 54.9 g protein

food	amount	kcal	prot
High-protein soy/tofu product (per label, 180g) (90% eaten)	180 g	194	25.9
Padrón/shishito peppers, pan-fried (est.) (90% eaten)	1 serving	72	1.8
Gnocchi (per label, 250g) (90% eaten)	250 g	356	8.6
Grated Gouda (per label, 90g) (90% eaten)	90 g	280	18.6

SNACK291 kcal · 8.5 g protein

food	amount	kcal	prot
VLY stracciatella faba-bean yogurt (per label, 100g)	100 g	71	4.5
"Der Grüne" green smoothie, 2 glasses ~400ml (est.)	400 ml	220	4.0

Training

Cardio

Cycling (outdoor)

—×BW

CARDIO

Goals

Body Fat

21.9 → 18 %

Skeletal Muscle Mass

21.2 → 23 kg

Deadlift

80 → 100 kg

Pull-ups

6 → 8 reps

Leg Press

150 → 200 kg

Hip Thrust

70 → 150 kg

Middle Split

75 → 100 %

Front Split (linkes Bein vorne)

90 → 100 %

Front Split (rechtes Bein vorne)

90 → 100 %

Press to Handstand

— → — progress