Luis
Meals
LUNCH1290 kcal · 69.9 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Onion (half) | 0.5 onion | 20 | 0.5 |
| Spring onion (Frühlingszwiebel) | 2 stalk | 10 | 0.5 |
| Rinderhack 20% (250g) | 250 g | 635 | 42.5 |
| Rice, dry (120g) | 120 g | 433 | 8.5 |
| Körniger Frischkäse (120g) | 120 g | 120 | 14.4 |
| Saure Sahne light (110g) | 110 g | 72 | 3.5 |
SNACK435 kcal · 23.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Coffee with milk | 1 cup | 20 | 1.0 |
| Banana | 1 medium | 105 | 1.3 |
| Cookie | 1 piece | 93 | 1.0 |
| Honey (3 tsp) | 3 tsp | 64 | 0.1 |
| Protein bar (remaining half) | 0.5 bar | 73 | 7.0 |
| Collagen shake (23g) | 1 serving | 80 | 13.0 |
SNACK100 kcal · 2.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Weltenburger alkoholfrei (0.5L) | 500 ml | 100 | 2.0 |
SNACK220 kcal · 9.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Filled bao bun | 1 bao | 220 | 9.0 |
SNACK308 kcal · 55.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Magerquark (460g, 40g left over) | 460 g | 308 | 55.0 |
SNACK100 kcal · 1.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Weltenburger alkoholfrei (0.5L) | 0.5 L | 100 | 1.0 |
SNACK65 kcal · 1.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Chips (~1/3 small bag, ~12g) | 12 g | 65 | 1.0 |
Training
LOWER
Plate-Loaded Leg Press
12×103kg12×113kg12×128kg
Machine Standing Calf
12×70kg12×77.5kg12×85kg
Hip Thrust
8×110.4kg9×115.4kg8×120.4kg
Machine Seated Leg Extension
12×60kg12×62.5kg12×65kg
Hip Adduction
12×120kg12×122.5kg10×122.5kg
Back Extension
8×20kg9×20kg8×20kg
Machine Assisted Chinup
7×37.5kg
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