Luis
Meals
DINNER941 kcal · 69.7 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| GEKA marinated poultry (400g) | 400 g | 632 | 63.6 |
| White rice (87g dry) | 87 g dry | 309 | 6.1 |
SNACK105 kcal · 0.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Coca-Cola (glass ~250ml) | 250 ml | 105 | 0.0 |
SNACK103 kcal · 5.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Seeberger broad bean/chickpea/almond mix (21g) | 21 g | 103 | 5.3 |
SNACK234 kcal · 19.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| 3 eggs | 3 egg | 234 | 19.0 |
SNACK40 kcal · 10.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Collagen shake (1 serving) | 1 serving | 40 | 10.0 |
SNACK321 kcal · 3.6 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Salted potato chips (60g) | 60 g | 321 | 3.6 |
SNACK223 kcal · 31.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Magerquark (250g) | 250 g | 168 | 30.0 |
| Mixed fruit (~100g, est.) | 100 g | 55 | 1.0 |
SNACK53 kcal · 0.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Coca-Cola (half glass ~125ml) | 125 ml | 53 | 0.0 |
SNACK436 kcal · 28.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Harry Eiweissbrot (2 slices, 80g) | 80 g | 196 | 18.4 |
| Peanut butter (2×20g, 40g) | 40 g | 240 | 10.0 |
Training
Upper
Plate-Loaded High Row
12×55kg12×60kg12×60kg
Iso Lateral Horizontal Bench Press
10×38.4kg10×43.4kg8×45.9kg
Machine Assisted Chinup
10×37.5kg8×35kg
Machine Assisted Dip
8×42.5kg10×42.5kg
Machine Shoulder Press
5×22.5kg8×20kg12×20kg
Plate-Loaded Oblique Crunch
12×10kg8×10kg
MTS Front Pulldown
12×60kg10×65kg
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