Luis
Meals
BREAKFAST591 kcal · 45.2 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Peanut butter ~40g (20g/slice) [est] | 40 g | 240 | 10.0 |
| Magerquark 100g | 100 g | 67 | 12.0 |
| Fruits (berries) ~60g [est] | 60 g | 30 | 0.5 |
| Harry Eiweißbrot 2 slices ~84g | 84 g | 207 | 19.3 |
| 2 coffees with milk (~100ml milk total, est) | 100 ml | 47 | 3.4 |
LUNCH1250 kcal · 53.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Krustenbraten 2 pieces ~220g [est] | 220 g | 640 | 48.0 |
| Fries (Pommes) ~150g [est] | 150 g | 465 | 5.0 |
| Fresh strawberry lemonade (restaurant, ~0.4l) [est] | 400 ml | 145 | 0.5 |
DINNER648 kcal · 52.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Chicken breast ~175g raw (half of 350g shared) [est] | 175 g | 203 | 38.0 |
| 2 wraps/tortillas ~120g [est] | 120 g | 300 | 8.0 |
| Feta ~30g [est] | 30 g | 80 | 4.3 |
| Salad + tomatoes + peppers ~100g [est] | 100 g | 25 | 1.0 |
| Yogurt dressing ~40g [est] | 40 g | 40 | 1.5 |
SNACK145 kcal · 20.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein yogurt (20g protein) [est] | 200 g | 145 | 20.0 |
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