Luis
Meals
LUNCH360 kcal · 67.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Chicken breast (300g raw) | 300 g | 360 | 67.5 |
DINNER598 kcal · 22.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| McChicken Wrap Greek (McDonalds) | 279 g | 598 | 22.0 |
SNACK15 kcal · 0.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Coffee with milk | 1 cup | 15 | 0.8 |
SNACK207 kcal · 31.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Whey protein powder (25g) | 25 g | 98 | 20.0 |
| Milk 0.1% fat (320ml) | 320 ml | 109 | 11.0 |
SNACK176 kcal · 23.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Lidl High Protein Joghurt | 200 | 113 | 20.0 |
| Vegetables (mixed) | 250 | 63 | 3.0 |
SNACK378 kcal · 4.2 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Potato chips (70g, est) | 70 g | 378 | 4.2 |
SNACK44 kcal · 10.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Collagen powder (12g) | 12 g | 44 | 10.8 |
SNACK360 kcal · 4.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Cookies (75g, est) | 75 g | 360 | 4.5 |
SNACK372 kcal · 5.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Croissant (85g) | 85 g | 372 | 5.3 |
Training
Lower
Leg Press
9×110kg12×110kg12×110kg
Machine Seated Leg Extension
12×70kg12×72.5kg12×72.5kg
Back Extension
10×20kg10×20kg10×20kg
Seated Calf Raise
15×72.5kg15×77.5kg15×92.5kg15×100kg
Hip Adduction
15×125kg17×130kg
Machine Hip Abduction
12×35kg12×50kg15×60kg
Glute Kickback
12×35kg12×35kg12×42.5kg12×42.5kg
Machine Seated Leg Curl
12×50kg7×57.5kg
Goals
Body Fat
17.4 → 14 %
Skeletal Muscle Mass
41.1 → 43.8 kg
Target body weight (BMI 25 @ 14% BF)
86.9 → 89.3 kg
Push-ups (single set)
21 → 30 reps
Bench press 100kg
37.5 → 100 kg
Bench press = bodyweight
37.5 → 88 kg
Pull-ups
4 → 8 reps