Luis
Meals
DINNER909 kcal · 90.9 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein lasagne (650g, est. — DB recipe) | 650 g | 909 | 90.9 |
SNACK761 kcal · 32.6 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Harry Eiweissbrot (2 slices, 80g) | 80 g | 196 | 18.4 |
| Peanut butter (40g, 2×20g) | 40 g | 240 | 10.0 |
| Coffee with milk | 1 cup | 30 | 1.5 |
| M&M's | 60 g | 295 | 2.7 |
SNACK90 kcal · 22.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Collagen shake (23g, incomplete protein) | 23 g | 90 | 22.0 |
SNACK235 kcal · 17.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Milk, 500ml (est. 1.5% fat) | 500 ml | 235 | 17.5 |
SNACK279 kcal · 2.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Chocolate (3/8 of 150g pack, 56g) | 56 g | 279 | 2.8 |
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 |
Training
Push (varied — gym full)
Machine Assisted Dip
12×45kg10×42.5kg
Machine Shoulder Press
8×22.5kg10×22.5kg8×22.5kg
Machine Lateral Raise
7×22.5kg10×22.5kg9×22.5kg
Machine Pec Fly
12×45kg12×47.5kg12×47.5kg
Machine Tricep Press
8×72.5kg
Machine Torso Rotation
13×72.5kg13×75kg
Machine Chest Press
12×35kg6×40kg9×37.5kg
Cardio
Cycling (outdoor)
—×BW
Cardio
Cycling (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