Luis
Meals
BREAKFAST353 kcal · 43.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Eggs (2) | 140 | 12.6 | |
| Magerquark (250g) | 168 | 30.0 | |
| Fruit (with quark, ~80g) | 45 | 0.5 |
LUNCH263 kcal · 52.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Hähnchen Filetstreifen (chicken breast strips, 250g) | 263 | 52.5 |
LUNCH595 kcal · 9.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Oven-baked potato wedges (400g raw potato + oil) | 445 | 7.0 | |
| Potato wedges (100g more) | 150 | 2.5 |
SNACK100 kcal · 5.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Gewürzgurken (3 large pickles) | 14 | 0.6 | |
| Olives (2) | 7 | 0.1 | |
| Feta (3 small cubes ~30g) | 79 | 4.3 |
SNACK209 kcal · 35.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein shake — 25g whey + 300ml skim milk (0.1%) | 209 | 35.0 |
SNACK356 kcal · 4.9 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Schoko + Keks Riegel ×2 (33g/bar, 300g pack ÷9) | 356 | 4.9 |
SNACK228 kcal · 18.9 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Eggs (2 large) | 156 | 12.6 | |
| Egg (1, extra) | 72 | 6.3 |
Training
Pull
Lat Pulldown
13×50kg12×50kg13×50kg
Machine Rear-Delt Fly
14×47.5kg12×50kg10×50kg
Machine Abdominal Crunch
15×65kg14×72.5kg16×72.5kg
Back Extension
11×20kg10×20kg7×20kg5×BW
Machine Row
14×57.5kg8×60kg11×57.5kg
Bicep Curls
15×32kg15×35.5kg15×35.5kg
Machine Assisted Chinup
6×32.5kg
Machine Assisted Pullup
7×32.5kg
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