Luis
Meals
BREAKFAST967 kcal · 66.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Olive oil (drizzle) | 5 g | 44 | 0.0 |
| Skim natural yogurt (Brunico Zero Grassi) | 125 g | 50 | 5.0 |
| Boiled eggs (3) | 3 egg | 215 | 18.9 |
| Fresh mozzarella | 90 g | 225 | 16.5 |
| Tomato slices | 120 g | 22 | 1.1 |
| Cooked ham, tomato-filled (2 pieces) | 90 g | 96 | 16.0 |
| Cappuccino | 1 cup | 75 | 4.0 |
| Croissant (butter) | 1 piece | 240 | 5.0 |
LUNCH603 kcal · 43.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Forst 0.0% alcohol-free beer (0.33L) | 1 | 43 | 1.0 |
| Brigantino salad (chicken, mozzarella, grana, corn, Caesar) | 1 | 560 | 42.0 |
SNACK210 kcal · 6.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Frozen yogurt natur with blueberries | 1 | 210 | 6.0 |
SNACK178 kcal · 0.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Lemonsoda Mojito analcolica (0.33L) | 1 | 178 | 0.0 |
SNACK180 kcal · 25.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein yogurt drink (delactosed fermented milk, strawberry-blackberry, +Mg/folic acid) 300g bottle | 300 g | 180 | 25.0 |
SNACK370 kcal · 21.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Sandwich with chicken salad & tomato | 1 | 370 | 21.0 |
SNACK68 kcal · 0.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| San Benedetto Succoso Zero frutti rossi (400ml) | 1 | 68 | 0.4 |
Training
Hike
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