Luis
Meals
BREAKFAST734 kcal · 32.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Large cappuccino (whole milk) — ESTIMATE | 1 cup | 120 | 6.0 |
| Egg Drop Sandwich (turkey bacon, cheddar, sriracha) — label, 260g | 260 g | 614 | 26.8 |
LUNCH415 kcal · 38.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Thymian-Putenfleisch (roasted turkey, ~120g) | 120 g | 135 | 27.0 |
| Blattsalat Mista + Rucola | 1 portion | 20 | 1.0 |
| Parmesan (~20g) | 20 g | 85 | 8.0 |
| Caesar-Dressing (~40g) | 40 g | 175 | 2.0 |
DINNER1135 kcal · 54.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Backhendl (breaded fried chicken, seeded crust) — ESTIMATE, no label | 280 g | 700 | 48.0 |
| Kartoffelsalat, two kinds (~200g) — ESTIMATE | 200 g | 300 | 5.0 |
| Preiselbeeren (sweetened lingonberry compote) — ESTIMATE | 30 g | 50 | 0.0 |
| Koelsch beer 0.2l — ESTIMATE | 200 ml | 85 | 1.5 |
SNACK467 kcal · 43.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein shake (25g powder + 300ml milk) | 1 shake | 238 | 29.0 |
| Protein bar (45g, half 90g Lidl bar) | 45 g | 229 | 14.0 |
Training
No workout logged.
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