Luis
Meals
BREAKFAST1199 kcal · 77.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Harry Eiweißbrot 42g (label) | 42 g | 102 | 9.7 |
| ja! Peanut butter 20g (label) | 20 g | 127 | 5.0 |
| Lidl butter croissant 50g (label 370kcal/100g) | 50 g | 185 | 4.6 |
| Laugenstange / pretzel roll ~90g (estimate) | 90 g | 250 | 8.0 |
| Pickles ~20g (estimate) | 20 g | 3 | 0.1 |
| Leberkäse, dünn geschnitten ~60g (estimate) | 60 g | 168 | 7.2 |
| Mustard ~10g (estimate) | 10 g | 7 | 0.4 |
| Kaffeedrink Latte Espresso (EDEKA) | 250 ml | 141 | 7.5 |
| Protein Drink Vanille (EDEKA) | 330 ml | 216 | 35.0 |
DINNER780 kcal · 44.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Fisch paniert (Lidl, 400g) | 400 g | 780 | 44.0 |
DINNER143 kcal · 3.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| White rice, cooked (110g, estimate) | 110 g | 143 | 3.0 |
PRE WORKOUT159 kcal · 0.9 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Marshmallows (50g, estimate) | 50 g | 159 | 0.9 |
SNACK88 kcal · 21.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Collagen shake (22g powder) | 22 g | 88 | 21.0 |
SNACK114 kcal · 18.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Schwarzwaldmilch Protein Milch (200ml, plain, estimate) | 200 ml | 114 | 18.0 |
SNACK98 kcal · 9.2 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Harry Eiweiss Brot (Protein Bread) (40g) | 40 g | 98 | 9.2 |
Training
Hike
Upper
Machine Assisted Dip
10×50kg12×47.5kg
Machine Assisted Chinup
10×40kg10×37.5kg
MTS Front Pulldown
10×60kg10×60kg
Machine Shoulder Press
10×22.5kg8×22.5kg10×20kg
Iso Lateral Horizontal Bench Press
4×48.2kg6×43.2kg5×43.2kg
Plate-Loaded High Row
12×55kg12×55kg
BOSU Ab Machine
15×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