Luis
Meals
LUNCH348 kcal · 40.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Coffee with milk | 1 | 30 | 2.0 |
| Magerquark | 250 | 168 | 30.0 |
| Fruits (mixed, with quark) | 100 | 50 | 0.5 |
| Joghurt 1.5% | 200 | 100 | 8.0 |
DINNER945 kcal · 37.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Bún thịt nướng (grilled pork vermicelli bowl) | 1 | 650 | 35.0 |
| Rhabarber Schorle | 1 | 85 | 0.0 |
| McDonald's cookie | 1 | 210 | 2.5 |
DINNER780 kcal · 58.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| White rice | 150 | 200 | 4.0 |
| Ground beef in creamy blue-cheese sauce w/ bell pepper | 150 | 300 | 20.0 |
| Seasoned chicken pieces (larger portion) | 150 | 280 | 34.0 |
SNACK220 kcal · 20.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Coffee protein shake (café, large) | 1 | 220 | 20.0 |
SNACK200 kcal · 13.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Ground beef (extra portion, est.) | 100 | 200 | 13.0 |
Training
Upper
Machine Shoulder Press
9×17.5kg9×17.5kg
MTS Incline Press
12×40kg
Dumbbell Hammer Curl
12×6kg9×8kg
Machine Assisted Dip
12×42.5kg11×40kg10×40kg
Machine Assisted Chinup
12×37.5kg10×35kg8×35kg
Plate-Loaded High Row
9×60kg12×55kg
Bench Press
10×20kg
Machine Lateral Raise
13×17.5kg12×17.5kg
Lat Pulldown
12×52.5kg
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