Luis × Miley · fitness challenge · day 108 · week 16

The Daily Tape

Monday, 29 June 2026

Luis

89 kg · stats ↗

Miley

51.6 kg · stats ↗

2,596in band

target 2,400 · band 2,040–2,640

Calorieskcal · band scoring

1,832in band

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

162 g101% of 160 g

Protein

90 g100% of 90 g

33 g8 g over

Free sugar25 g cap

34 g9 g over

P 162 g C 195 g F 131 g

Macroskcal share

P 90 g C 198 g F 75 g

salt 1.7 g · sat fat 8.6 g

Also

salt 2.5 g · sat fat 0.3 g

Gym Haar 0% low 07:00 - 22:00 · updated 21:19

Luis

Meals

LUNCH800 kcal · 70.0 g protein

food	amount	kcal	prot
Auflauf mit Rinderhack, Feta & Kartoffeln (est., beef-dominant)	430 g	800	70.0

SNACK950 kcal · 18.5 g protein

food	amount	kcal	prot
Weltenburger Alkoholfreies Helles (0.5L bottle)	500 ml	100	2.5
Laugencroissant (bakery, est.)	1 piece	300	7.0
Nusseck (bakery, est.)	1 piece	550	9.0

SNACK145 kcal · 23.0 g protein

food	amount	kcal	prot
Nuts (mixed)	10 g	61	2.0
Collagen shake	23 g	84	21.0

SNACK139 kcal · 25.0 g protein

food	amount	kcal	prot
High-protein quark (200g cup)	200 g	139	25.0

SNACK220 kcal · 8.5 g protein

food	amount	kcal	prot
Harry bread (1 slice)	40 g	100	3.5
Peanut butter	20 g	120	5.0

SNACK220 kcal · 8.5 g protein

food	amount	kcal	prot
Harry bread (1 slice)	40 g	100	3.5
Peanut butter	20 g	120	5.0

SNACK122 kcal · 8.5 g protein

food	amount	kcal	prot
Milk (glass, 250ml)	250 ml	122	8.5

Training

Cardio + Bodyweight

Push-ups (elevated)

50×BW

Running (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

Miley

Meals

LUNCH687 kcal · 27.4 g protein

food	amount	kcal	prot
Veggie bake 1/3 portion (mince+cheese labels; veg+oil est.)	1 portion (1/3 bake)	407	23.6
Homemade tom yum soup (tom yum + soybean paste), est.	1 serving	105	3.5
Glass noodles (Glasnudeln), ~50g dry, est.	50 g	175	0.3

DINNER407 kcal · 23.6 g protein

food	amount	kcal	prot
Veggie bake (eggplant+zucchini+meat+feta) — final 1/3 portion	1 portion (1/3 of bake)	407	23.6

SNACK535 kcal · 16.7 g protein

food	amount	kcal	prot
Dinkelvollkorn Flakes (60g, label)	60 g	220	7.8
Rolled oats (~45g, est.)	45 g	167	5.9
Chia seeds (~12g, est.)	12 g	58	2.0
Oat milk (~200ml plain, est.)	200 ml	90	1.0

SNACK203 kcal · 21.9 g protein

food	amount	kcal	prot
Shrimp (cooked)	115 g	98	21.9
Coca-Cola	250 ml	105	0.0

Training

Legs (Day A)

Bulgarian Split Squat

8×16kg8×16kg8×16kg

Romanian Deadlift

10×20kg8×70kg8×70kg8×70kg

Hip Thrust

7×145kg7×145kg7×145kg

Hip Adduction

10×59kg10×61kg

Pull-up

5×BW5×BW

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