Luis
Meals
BREAKFAST583 kcal · 55.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein powder, 26g (usual) | 26 g | 100 | 21.0 |
| Milk 1.5%, 300ml | 300 ml | 141 | 10.2 |
| Harry Eiweissbrot, 2 slices (84g) | 84 g | 198 | 17.6 |
| Peanut butter, 20g | 20 g | 120 | 5.0 |
| Coffee with milk (~50ml milk, est) | 50 ml | 24 | 1.7 |
LUNCH400 kcal · 48.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Chicken filet ~140g | 140 g | 233 | 43.0 |
| Semmel (bread roll) ~60g | 60 g | 160 | 5.0 |
| Mustard (Senf) ~10g | 10 g | 7 | 0.4 |
DINNER747 kcal · 56.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Chicken 150g raw (shared half) | 150 g | 170 | 34.0 |
| Wheat wraps 2x (~120g) [est] | 120 g | 360 | 10.0 |
| Feta ~30g [est] | 30 g | 80 | 4.0 |
| Salad + tomatoes + peppers ~100g | 100 g | 25 | 1.0 |
| Yogurt dressing ~40g | 40 g | 40 | 2.0 |
| Gouda ~20g [est] | 20 g | 72 | 5.0 |
SNACK588 kcal · 10.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| M&Ms 120g (9g protein/100g label) | 120 g | 588 | 10.8 |
Training
Push
Iso Lateral Horizontal Bench Press
10×40.7kg10×45.7kg8×48.2kg
Machine Shoulder Press
8×22.5kg7×20kg8×20kg
Machine Pec Fly
12×50kg10×50kg10×50kg
Machine Tricep Press
8×72.5kg10×72.5kg8×72.5kg
Machine Lateral Raise
9×20kg11×15kg12×15kg
Machine Torso Rotation
15×77.5kg
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