Luis
Meals
DINNER644 kcal · 29.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| CBO Chicken (ready meal, 262g portion) | 262 g | 644 | 29.0 |
DINNER492 kcal · 54.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Hähnchenbrustfilet Streifen (203g) | 203 g | 240 | 48.5 |
| Rice, cooked (90g) — est. | 90 g | 117 | 2.4 |
| Buttergemüse (150g) | 150 g | 135 | 3.9 |
SNACK165 kcal · 26.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| High-protein coffee drink, caramel (330ml) | 330 ml | 165 | 26.4 |
SNACK203 kcal · 28.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein shake (25g DM Sportness matcha whey + 310ml milk 0.1%) | 335 ml | 203 | 28.0 |
SNACK712 kcal · 10.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Goldbrauner Butterkeks-Riegel ×4 (33.3g ea) | 4 Riegel | 712 | 10.0 |
SNACK135 kcal · 18.7 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Magerquark (150g) | 150 g | 100 | 18.0 |
| Fruit / berries (~70g, est.) | 70 g | 35 | 0.7 |
Training
Push
Machine Lateral Raise
15×17.5kg13×20kg13×20kg
Machine Pec Fly
12×50kg11×52.5kg10×52.5kg
Machine Shoulder Press
9×17.5kg10×17.5kg10×17.5kg
Machine Tricep Press
10×72.5kg11×72.5kg12×72.5kg
Bench Press
10×25kg10×27.5kg10×30kg10×32.5kg8×35kg5×37.5kg
Machine Assisted Dip
10×40kg10×37.5kg
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