Luis × Miley · fitness challenge · day 111 · week 16

The Daily Tape

Thursday, 2 July 2026

Luis

89 kg · stats ↗

Miley

51.6 kg · stats ↗

2,195in band

target 2,400 · band 2,040–2,640

Calorieskcal · band scoring

2,038in band

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

162 g101% of 160 g

Protein

94 g104% of 90 g

36 g11 g over

Free sugar25 g cap

32 g7 g over

P 162 g C 205 g F 76 g

Macroskcal share

P 94 g C 202 g F 94 g

salt 4.5 g · sat fat 29.8 g

Also

salt 4.7 g · sat fat 18.0 g

Gym Haar 30% low 16:00 - 17:00 · updated 14:41

Luis

Meals

LUNCH294 kcal · 60.2 g protein

food	amount	kcal	prot
Lean poultry breast (Lidl, 320g)	320 g	294	60.2

DINNER334 kcal · 26.0 g protein

food	amount	kcal	prot
Red lentil fusilli, 100g dry	100 g	334	26.0

DINNER126 kcal · 5.4 g protein

food	amount	kcal	prot
Honey-mustard sauce ~20g	20 g	55	0.4
Grated Gouda ~20g	20 g	71	5.0

SNACK20 kcal · 1.2 g protein

food	amount	kcal	prot
Coffee with milk	1 cup	20	1.2

SNACK719 kcal · 28.6 g protein

food	amount	kcal	prot
mymuesli (choco, 100g)	100 g	443	20.3
Chocolate crunch muesli est. (40g)	40 g	180	3.2
Milk 3.5% (150g)	150 g	96	5.1

SNACK85 kcal · 20.0 g protein

food	amount	kcal	prot
Collagen shake (23g)	23 g	85	20.0

SNACK160 kcal · 8.5 g protein

food	amount	kcal	prot
Milk 3.5% (250ml)	250 ml	160	8.5

SNACK93 kcal · 1.1 g protein

food	amount	kcal	prot
Cookie 1/8 of 150g pack (496kcal/100g)	18.75 g	93	1.1

SNACK93 kcal · 4.8 g protein

food	amount	kcal	prot
Seeberger fried broad beans/chickpeas/almonds mix (19g)	19 g	93	4.8

SNACK93 kcal · 1.1 g protein

food	amount	kcal	prot
Cookie 1/8 of 150g pack (496kcal/100g)	18.75 g	93	1.1

SNACK105 kcal · 1.3 g protein

food	amount	kcal	prot
Banana (~120g medium)	1 medium	105	1.3

SNACK73 kcal · 3.6 g protein

food	amount	kcal	prot
Protein bar — ½ bar (17.5g)	0.5 bar	73	3.6

Training

No workout logged.

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

BREAKFAST340 kcal · 8.0 g protein

food	amount	kcal	prot
Butterbrezel (pretzel ~80g + butter ~15g)	1 piece	340	8.0

LUNCH800 kcal · 43.0 g protein

food	amount	kcal	prot
Spare ribs, pork ~200g edible (est.)	200 g	580	40.0
Sweet potato puree ~200g (est.)	200 g	220	3.0

DINNER520 kcal · 30.0 g protein

food	amount	kcal	prot
Wonton noodle soup (restaurant bowl — wontons, noodles, pak choi, mushrooms)	1 bowl	520	30.0

SNACK25 kcal · 0.5 g protein

food	amount	kcal	prot
Coffee with oat milk	1 cup	25	0.5

SNACK113 kcal · 0.0 g protein

food	amount	kcal	prot
Red Bull Peach 250ml	250 ml	113	0.0

SNACK240 kcal · 12.0 g protein

food	amount	kcal	prot
Fried tofu (panko, restaurant) — 50% portion	1 serving	240	12.0

Training

Lower

Romanian Deadlift

20×25kg8×70kg8×75kg8×75kg

Smith Hip Thrust

7×90kg7×110kg7×110kg7×115kg

Hip Adduction

10×45kg10×45kg

Machine Lying Leg Curl

10×41kg10×41kg

Linear Leg Press

10×138kg10×138kg10×138kg

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