Luis
Meals
BREAKFAST775 kcal · 46.6 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Eggs (4) | 287 | 25.2 | |
| Bacon (~2 slices) | 120 | 9.0 | |
| Cappuccino | 75 | 4.0 | |
| Mini bread roll (4x4cm) | 70 | 2.5 | |
| Mini croissant | 110 | 2.0 | |
| Yomo apricot yogurt (Albicocche, 125g) | 113 | 3.9 |
LUNCH337 kcal · 16.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Egg sandwich (iceberg/mayo/mustard, 180g pack) | 337 | 16.0 |
POST WORKOUT205 kcal · 30.2 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein shake (25g whey + 300ml milk 0.1%) | 205 | 30.2 |
SNACK1292 kcal · 83.2 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| SPAR iced coffee (250ml) | 198 | 7.0 | |
| Strawberry-lemon protein drink (500ml total) | 160 | 20.5 | |
| Leberkäse Semmel (~125g Leberkäse + Kaisersemmel) | 450 | 21.0 | |
| Magerquark (260g) with fruit | 214 | 31.7 | |
| Choceur Schoko+Keks Riegel (2 bars) | 270 | 3.0 |
Training
Push
Iso Lateral Horizontal Bench Press
10×48.2kg10×50.7kg8×53.2kg6×55.7kg
Machine Shoulder Press
10×20kg10×17.5kg8×17.5kg
Machine Tricep Press
10×75kg10×75kg8×75kg
Machine Lateral Raise
11×20kg12×17.5kg10×17.5kg
Bench Press
9×30kg4×40kg
Machine Pec Fly
12×52.5kg10×52.5kg8×52.5kg
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