Luis
Meals
BREAKFAST518 kcal · 30.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| mymuesli Protein Müsli | 102 g | 452 | 20.7 |
| Schwarzwaldmilch High Protein Milch | 130 ml | 66 | 9.8 |
LUNCH1068 kcal · 70.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Ground beef 250g, ~15% fat (estimate) | 250 g | 538 | 48.0 |
| White rice, ~1/2 cup cooked (estimate) | 100 g | 130 | 2.7 |
| Kürbiskernbrötchen ~70g (estimate) | 1 roll | 200 | 7.0 |
| Ham ~30g (estimate) | 30 g | 40 | 5.0 |
| Egg, 1 (estimate) | 1 egg | 80 | 7.0 |
| Butter ~10g (estimate) | 10 g | 75 | 0.0 |
| Salad/leaves (estimate) | 1 serving | 5 | 0.3 |
DINNER513 kcal · 47.6 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Rinderhack-Auflauf w/ potato, feta, mushroom 303g (estimate) | 303 g | 430 | 28.0 |
| Collagen shake, Chocolate (23g) | 23 g | 83 | 19.6 |
SNACK162 kcal · 16.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein Grießpudding Vanille (200g) | 200 g | 162 | 16.0 |
Training
Cardio
Cycling (outdoor)
—×BW
Pull
Machine Rear-Delt Fly
12×40kg10×42.5kg9×42.5kg
Machine Row
12×52.5kg11×55kg10×55kg
Lat Pulldown
12×45kg10×47.5kg11×47.5kg
Bicep Curls
12×21.8kg11×23.05kg7×23.05kg
Plate-Loaded Crunch
10×43.25kg10×43.25kg
Cardio
Cycling (outdoor)
—×BW
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