Luis
Meals
BREAKFAST577 kcal · 44.9 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Magerquark (Protein Quark, fettarm) | 100 g | 70 | 12.5 |
| Fruits (mixed, est.) | 80 g | 40 | 0.7 |
| Coffee with milk (est.) | 1 cup | 20 | 1.0 |
| Harry Eiweiss Brot (2 slices, 84g) | 84 g | 205 | 19.3 |
| Peanut Butter (40g) | 40 g | 242 | 11.4 |
BREAKFAST233 kcal · 13.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Harry Eiweissbrot (1 slice, 40g) | 40 g | 98 | 9.2 |
| Buttergemüse (150g) | 150 g | 135 | 3.9 |
PRE WORKOUT292 kcal · 28.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Milk 3.5% (310ml, est.) | 310 ml | 198 | 10.5 |
| Matcha Protein powder (25g, whey ~71P est.) | 25 g | 94 | 17.8 |
SNACK136 kcal · 24.6 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| High-protein pudding/dessert (1 Becher, 200g) — fettarm, ohne Zuckerzusatz | 200 g | 136 | 24.6 |
SNACK437 kcal · 31.7 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| High Protein Kaffee-Getränk, Caramel (1 Becher, 330ml) | 330 ml | 165 | 26.4 |
| Butter croissant (~65g, est.) | 65 g | 272 | 5.3 |
SNACK440 kcal · 29.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Eiweißbrot (protein bread, 2 slices ~80g) | 2 slice | 200 | 19.0 |
| Peanut butter (2× 20g = 40g) | 40 g | 240 | 10.0 |
Training
Pull
Iso-Lateral Low Row
12×53.6kg12×56.1kg
Lat Pulldown
13×50kg12×50kg
Bicep Curls
10×21.8kg10×21.8kg
Machine Abdominal Crunch
16×50kg15×50kg14×50kg
Machine Rear-Delt Fly
11×40kg12×40kg12×40kg
MTS Front Pulldown
12×40kg10×50kg12×50kg
Back Extension
12×10kg
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