Luis
Meals
DINNER420 kcal · 80.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Hähnchenminutenschnitzel (Paprika, REWE Regional) | 400 g | 420 | 80.0 |
DINNER450 kcal · 8.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| White rice (125g dry) | 125 g (dry) | 450 | 8.8 |
SNACK454 kcal · 36.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Latte Espresso (ALDI, coffee w/ milk) | 250 ml | 141 | 7.5 |
| High Protein Mousse au Chocolat (1 Becher 150g, ohne Zuckerzusatz) | 150 g | 125 | 15.0 |
| Milk, 2 glasses ~400ml (est. 1.5% fat) | 400 ml | 188 | 14.0 |
SNACK161 kcal · 10.6 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Harry Eiweissbrot (1 slice, 40g) | 40 g | 98 | 9.2 |
| Arla Frischkäse / cream cheese (~25g, est.) | 25 g | 63 | 1.4 |
SNACK90 kcal · 22.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Collagen shake (23g, incomplete protein) | 23 g | 90 | 22.0 |
SNACK60 kcal · 2.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Mixed nuts (10g, est.) | 10 g | 60 | 2.0 |
SNACK394 kcal · 3.7 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| M&M's (80g) | 80 g | 394 | 3.7 |
Training
Pull
Iso-Lateral Low Row
12×43.6kg12×48.6kg12×50.1kg
Lat Pulldown
12×50kg12×50kg12×50kg
Bicep Curls
12×24.2kg10×25.45kg9×25.45kg
Machine Rear-Delt Fly
12×42.5kg12×45kg8×47.5kg
Machine Abdominal Crunch
12×65kg12×70kg
Back Extension
9×20kg9×20kg9×20kg
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