Luis
Meals
LUNCH931 kcal · 73.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Hühnerfrikassee (REWE Beste Wahl) | 450 g | 410 | 49.5 |
| Hähnchenbrust (gegart) [label] | 75 g | 79 | 15.8 |
| White rice (dry) [est] | 123 g | 443 | 8.6 |
SNACK90 kcal · 22.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Collagen shake (23g, incomplete protein) | 23 g | 90 | 22.0 |
SNACK211 kcal · 22.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein quark/pudding (whole 200g cup) | 200 g | 151 | 20.0 |
| Mixed nuts (estimate, no label) | 10 g | 60 | 2.1 |
SNACK600 kcal · 35.7 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Harry Eiweissbrot / protein bread | 90 g | 220 | 20.7 |
| Peanut butter (ja!) | 60 g | 380 | 15.0 |
SNACK111 kcal · 8.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Milk 1.5% fat | 237 ml | 111 | 8.1 |
SNACK145 kcal · 11.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Harry Eiweissbrot / protein bread (1 slice) | 40 g | 98 | 9.2 |
| Arla Buko Balance Frischkäse (Kräuter) | 25 g | 47 | 1.9 |
SNACK105 kcal · 1.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Banana (1 medium, ~118g) | 118 g | 105 | 1.3 |
SNACK104 kcal · 1.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Shortbread finger (estimate, no label) | 20 g | 104 | 1.1 |
Training
Lower
Leg Press
10×100kg12×100kg12×107.5kg
Machine Seated Leg Extension
10×60kg10×60kg12×62.5kg
Machine Standing Calf
12×70kg12×75kg12×75kg
Back Extension
8×20kg8×20kg
Hip Adduction
12×110kg12×117.5kg12×120kg
Hip Thrust
6×110kg9×110kg9×110kg
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