Luis
Meals
DINNER460 kcal · 26.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Bánh mì gà (chicken) | 1 sandwich | 460 | 26.0 |
DINNER910 kcal · 55.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Bún thịt nướng (grilled pork vermicelli) | 1 bowl | 560 | 30.0 |
| Protein bread (40g slice) | 1 slice | 90 | 8.0 |
| Peanut butter (20g) | 20 g | 120 | 5.0 |
| Eggs (2) | 2 egg | 140 | 12.0 |
DINNER1100 kcal · 84.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Grilled steak (~100g) | 1 piece | 250 | 26.0 |
| Grilled sausage (~80g) | 1 sausage | 250 | 12.0 |
| Pork skewers (2) | 2 skewer | 280 | 28.0 |
| Caprese (tomato + mozzarella + basil) | 1 plate | 320 | 18.0 |
SNACK110 kcal · 2.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Popcorn (small bowl) | 1 serving | 110 | 2.0 |
Training
Upper
Machine Shoulder Press
10×25kg10×25kg
Machine Row
12×57.5kg11×62.5kg11×62.5kg
Plate-Loaded Oblique Crunch
17×10kg17×10kg
MTS Incline Press
10×45.4kg10×45.4kg
Machine Assisted Chinup
10×35kg6×35kg
Machine Assisted Dip
7×35kg8×37.5kg
Machine Abdominal Crunch
9×65kg
Bench Press
8×30kg6×32.5kg
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