Luis
Meals
BREAKFAST420 kcal · 34.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein Müsli Schoko (Crownfield/Lidl) 70g | 70 g | 290 | 21.1 |
| Protein milk 200ml (estimate) | 200 ml | 110 | 12.0 |
| Coffee with milk (estimate) | 1 cup | 20 | 1.0 |
LUNCH766 kcal · 54.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| White rice 110g raw (estimate, standard values) | 110 g | 396 | 7.7 |
| Hackfleisch Rind mager 5% 200g raw (standard values) | 200 g | 280 | 42.0 |
| Rahmspinat 225g (same as yesterday, label values) | 225 g | 90 | 4.7 |
DINNER355 kcal · 20.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Nasi Goreng 370g (label) | 370 g | 355 | 20.4 |
SNACK432 kcal · 17.6 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Buttercroissant, 1 (estimate ~60g) | 1 piece | 260 | 5.0 |
| 2 eggs (boiled, estimate) | 2 egg | 156 | 12.6 |
| 1 marshmallow 5g (estimate) | 5 g | 16 | 0.0 |
SNACK83 kcal · 19.6 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Collagen shake, Chocolate (23g) | 23 g | 83 | 19.6 |
SNACK205 kcal · 18.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein Grießpudding Schoko (Lidl) 250g (label) | 250 g | 205 | 18.8 |
Training
Machine Chest Press
12×30kg12×35kg9×40kg
Machine Pec Fly
10×42.5kg12×42.5kg10×45kg
Machine Shoulder Press
8×25kg7×25kg8×22.5kg
Machine Tricep Press
10×60kg10×67.5kg7×72.5kg
Machine Lateral Raise
10×22.5kg10×22.5kg7×22.5kg
Machine Torso Rotation
12×70kg12×70kg
Cross Trainer
—×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