Luis
Meals
BREAKFAST936 kcal · 46.7 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Bread (1 slice, rustic ~50g) | 1 slice | 120 | 4.0 |
| Schinken (cooked ham, 3 slices ~45g) | 3 slice | 50 | 8.0 |
| Yogurt, lactose-free plain (90g) | 90 g | 76 | 3.4 |
| Butter (15g) | 15 g | 108 | 0.1 |
| Bread (2nd slice, rustic ~50g) | 1 slice | 120 | 4.0 |
| Schinken (cooked ham, 2nd serving ~45g) | 3 slice | 50 | 8.0 |
| Orange juice (1 glass ~200ml) | 200 ml | 90 | 1.4 |
| Coffee with milk (small splash) | 1 cup | 20 | 1.0 |
| Bread (small slice ~30g) | 1 slice | 72 | 2.4 |
| Salami (~20g) | 20 g | 70 | 4.4 |
| Cheese (semi-hard, ~40g total for the morning) | 40 g | 160 | 10.0 |
DINNER623 kcal · 18.6 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Sandwich Poulet Tartare (235g, prepackaged) | 235 g | 623 | 18.6 |
SNACK290 kcal · 40.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein cocoa milk drink, lactose-free (Coop, 500ml / full carton) | 500 ml | 290 | 40.0 |
SNACK680 kcal · 11.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Warm chocolate brownie w/ vanilla ice cream, whipped cream & chocolate sauce (restaurant dessert, est.) | 1 serving | 680 | 11.0 |
SNACK163 kcal · 23.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein bar (45g, 1 Riegel) | 45 g | 163 | 23.0 |
SNACK174 kcal · 27.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein bar, caramel (45g, 1 Riegel) | 45 g | 174 | 27.0 |
Training
Upper
Back Extension
6×BW8×20kg9×20kg
Machine Assisted Chinup
9×34kg10×34kg9×34kg
Machine Assisted Dip
12×36.3kg12×36.3kg11×34kg
Machine Shoulder Press
13×18kg13×18kg
Lat Pulldown
10×43kg10×43kg
Machine Abdominal Crunch
10×68kg12×59kg12×59kg
Machine Chest Press
12×36kg6×43kg
Machine Row
11×43kg11×43kg
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