Week Mon 13 Jul – Sun 19 Jul · Fitness Challenge

Gym occupancy München Haar

07:00:00 - 22:00:00 · updated 01:21

Weekly Competition Mon 13 Jul – Sun 19 Jul

🏋️ Workout 30 📈 Progression 20 🥩 Protein 20 🔥 Calories 20 ⭐ Bonus 10

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89kg

Weight

169g

Protein

106%

prot

160g target

39g

sugar

25g limit

2,510 kcal 🎯 2,400 · band 2,040–2,640

1,6803,120

P 169g C 212g F 104g

4.7g

Salt

27.3g

Sat. Fat

Meals

LUNCH 360 kcal · 67.5g protein

Food	Amount	kcal	Protein
Chicken breast (300g raw)	300 g	360	67.5g

DINNER 598 kcal · 22.0g protein

Food	Amount	kcal	Protein
McChicken Wrap Greek (McDonalds)	279 g	598	22.0g

SNACK 15 kcal · 0.8g protein

Food	Amount	kcal	Protein
Coffee with milk	1 cup	15	0.8g

SNACK 207 kcal · 31.0g protein

Food	Amount	kcal	Protein
Whey protein powder (25g)	25 g	98	20.0g
Milk 0.1% fat (320ml)	320 ml	109	11.0g

SNACK 176 kcal · 23.0g protein

Food	Amount	kcal	Protein
Lidl High Protein Joghurt	200	113	20.0g
Vegetables (mixed)	250	63	3.0g

SNACK 378 kcal · 4.2g protein

Food	Amount	kcal	Protein
Potato chips (70g, est)	70 g	378	4.2g

SNACK 44 kcal · 10.8g protein

Food	Amount	kcal	Protein
Collagen powder (12g)	12 g	44	10.8g

SNACK 360 kcal · 4.5g protein

Food	Amount	kcal	Protein
Cookies (75g, est)	75 g	360	4.5g

SNACK 372 kcal · 5.3g protein

Food	Amount	kcal	Protein
Croissant (85g)	85 g	372	5.3g

Workout

Leg Press

9 reps	110kg
12 reps	110kg
12 reps	110kg

Machine Seated Leg Extension

12 reps	70kg
12 reps	72.5kg
12 reps	72.5kg

Back Extension

10 reps	20kg
10 reps	20kg
10 reps	20kg

Seated Calf Raise

15 reps	72.5kg
15 reps	77.5kg
15 reps	92.5kg
15 reps	100kg

Hip Adduction

15 reps	125kg
17 reps	130kg

Machine Hip Abduction

12 reps	35kg
12 reps	50kg
15 reps	60kg

Glute Kickback

12 reps	35kg
12 reps	35kg
12 reps	42.5kg
12 reps	42.5kg

Machine Seated Leg Curl

12 reps	50kg
7 reps	57.5kg

Goals

Skeletal Muscle Mass

41.2 kg → 42 kg

Body Fat

18.3 % → 15 %

Pull-ups

0 reps → 8 reps

Push-ups (single set)

0 reps → 30 reps

Bench press = bodyweight

37.5 kg → 88 kg

Bench press 100kg

37.5 kg → 100 kg

51.6kg

Weight

113g

Protein

125%

prot

90g target

82g

sugar

25g limit

1,926 kcal 🎯 2,000 🏋️ · band 1,800–2,300

1,4002,600

P 113g C 227g F 58g

2.8g

Salt

0.6g

Sat. Fat

Meals

LUNCH 98 kcal · 1.8g protein

Food	Amount	kcal	Protein
Vegane Schinken-Alternative, Grillgemüse (80g pack)	80 g	98	1.8g

LUNCH 440 kcal · 32.0g protein

Food	Amount	kcal	Protein
Chicken pho (bowl: rice noodles, shredded chicken, broth, scallions)	1 bowl	350	32.0g
Aloe vera drink (1 glass, 250ml)	250 ml	90	0.0g

DINNER 350 kcal · 32.0g protein

Food	Amount	kcal	Protein
Chicken pho (bowl: rice noodles, shredded chicken, broth, scallions)	1 bowl	350	32.0g

DINNER 530 kcal · 38.0g protein

Food	Amount	kcal	Protein
Poached chicken (pho, with skin, ~200g)	200 g	340	36.0g
Glass noodles + pho broth (bowl)	1 bowl	190	2.0g

SNACK 105 kcal · 0.0g protein

Food	Amount	kcal	Protein
Coke (1 glass, 250ml)	250 ml	105	0.0g

SNACK 24 kcal · 0.0g protein

Food	Amount	kcal	Protein
Sugar-lemon-salt dip (for chicken)	1 serving	24	0.0g

SNACK 240 kcal · 9.0g protein

Food	Amount	kcal	Protein
Leftover bowl (potato, cherry tomato, egg/onion sauté)	1 small bowl	240	9.0g

SNACK 139 kcal · 0.0g protein

Food	Amount	kcal	Protein
Coca-Cola (can, 330ml)	330 ml	139	0.0g

Workout

Bulgarian Split Squat

8 reps	16kg
8 reps	16kg
8 reps	16kg

Romanian Deadlift

10 reps	70kg
10 reps	70kg
10 reps	80kg

Smith Hip Thrust

15 reps	20kg
10 reps	80kg
3 reps	120kg
8 reps	100kg
8 reps	100kg

Leg Press

14 reps

108kg

Machine Lying Leg Curl

8 reps	41kg
8 reps	41kg
11 reps	23kg

Goals

Body Fat

21.9 % → 18 %

Skeletal Muscle Mass

21.2 kg → 23 kg

Deadlift

80 kg → 100 kg

Pull-ups

6 reps → 8 reps

Leg Press

150 kg → 200 kg

Hip Thrust

70 kg → 150 kg

Middle Split

75 % → 100 %

Front Split (linkes Bein vorne)

90 % → 100 %

Front Split (rechtes Bein vorne)

90 % → 100 %

Press to Handstand

TBD → null progress