Luis
Meals
DINNER760 kcal · 42.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Chicken stir-fried wide rice noodles (pad see ew style, restaurant) | 1 | 760 | 42.0 |
SNACK85 kcal · 0.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Maracuja Schorle (~0.3L) | 1 | 85 | 0.3 |
SNACK130 kcal · 7.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Large cappuccino (whole milk) | 1 | 130 | 7.0 |
SNACK1160 kcal · 46.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Chicken nuggets (6 pc, fast-food) | 6 | 280 | 16.0 |
| CBO Chicken burger (crispy chicken, bacon, onion, BBQ) | 1 | 540 | 26.0 |
| Fries (medium portion) | 1 | 340 | 4.0 |
SNACK258 kcal · 35.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein shake (1 scoop whey + 300ml milk 1.5%) | 1 | 258 | 35.0 |
SNACK142 kcal · 20.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Lidl high-protein quark/pudding (200g cup, from label) | 1 | 142 | 20.0 |
SNACK60 kcal · 12.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Whey protein shake with water (half scoop) | 1 | 60 | 12.0 |
Training
Pull
Iso-Lateral Low Row
12×53.1kg12×53.1kg12×53.1kg
Lat Pulldown
9×50kg9×50kg11×50kg
Bicep Curls
12×24.3kg8×24.3kg12×24.3kg
Machine Abdominal Crunch
13×70kg9×70kg12×70kg
Machine Rear-Delt Fly
12×47.5kg9×47.5kg12×47.5kg
Back Extension
8×20kg9×20kg8×20kg
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