Luis
Meals
LUNCH780 kcal · 42.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Bun cha (grilled pork + noodles, est.) | 1 serving | 550 | 30.0 |
| Banh mi (1/2, est.) | 1 serving | 230 | 12.0 |
DINNER1990 kcal · 116.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Grillfackel (marinated pork skewer ~250g, est.) | 1 serving | 450 | 34.0 |
| Entrecote steak (~250g, est.) | 1 serving | 600 | 52.0 |
| Grilled zucchini (~150g, est.) | 1 serving | 70 | 2.0 |
| Noodle salad (~200g, est.) | 1 serving | 300 | 6.0 |
| Tomato mozzarella (caprese, est.) | 1 serving | 340 | 18.0 |
| Coleslaw + potato salad (small, est.) | 1 serving | 230 | 4.0 |
SNACK165 kcal · 26.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| High Protein Kaffee-Getränk Classic (330ml) | 330 ml | 165 | 26.4 |
SNACK1040 kcal · 11.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Vietnamese coffee (ca phe sua, est.) | 1 serving | 130 | 3.0 |
| Lemonade (~250ml, est.) | 1 serving | 100 | 0.0 |
| Sprite (glass ~250ml) | 1 serving | 105 | 0.0 |
| Alcohol-free beer (330ml) | 1 serving | 80 | 1.0 |
| Raspberry-kiwi pudding cake (2.5 pcs, est.) | 1 serving | 625 | 7.0 |
Training
Lower
Leg Press
10×110kg12×110kg11×115kg
Machine Seated Leg Extension
12×75kg11×75kg11×75kg
Back Extension
12×20kg11×20kg12×20kg
Seated Calf Raise
15×72.5kg16×100kg14×107.5kg
Hip Adduction
16×130kg6×110kg13×110kg
Machine Hip Abduction
12×60kg16×67.5kg15×75kg
Machine Seated Leg Curl
12×52.5kg11×55kg
Glute Kickback
12×45kg12×50kg
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