Luis
Meals
BREAKFAST740 kcal · 23.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Bauernbrot mit gekochtem Ei (Merzenich egg sandwich) — ESTIMATE | 1 sandwich | 420 | 16.0 |
| Schokoweck (chocolate roll) — ESTIMATE | 1 roll | 320 | 7.0 |
LUNCH980 kcal · 54.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| N6 Sen Yai Pad Ki Mao (chicken) — drunken wide rice noodles w/ chicken, egg, cashew, Thai basil, chili, fish/oyster sauce — ESTIMATE | 1 plate | 980 | 54.0 |
DINNER519 kcal · 50.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Turkey paillard, grilled (~180g) [estimate from photo] | 1 | 200 | 40.0 |
| Tomato-red onion salsa (~120g) [estimate from photo] | 1 | 35 | 1.5 |
| Arugula bed (~30g) [estimate from photo] | 1 | 8 | 1.0 |
| Grilled crostini (~20g) [estimate from photo] | 1 | 55 | 2.0 |
| Steamed veg: broccoli/cauliflower/green bean/carrot (~150g) [estimate from photo] | 1 | 50 | 4.0 |
| Jus / olive-oil drizzle [estimate from photo] | 1 | 40 | 0.0 |
| Potato salad, small ball (~90g) [estimate] | 1 | 131 | 2.0 |
SNACK198 kcal · 30.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| High-protein drink, chocolate (236ml bottle, ~30g protein) [label] | 1 | 198 | 30.0 |
SNACK55 kcal · 0.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Zwetschgen (prune plums), 4 (~120g) [estimate] | 1 | 55 | 0.8 |
SNACK26 kcal · 1.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Milk, a sip (~40ml) [estimate] | 1 | 26 | 1.4 |
SNACK86 kcal · 0.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Fassbrause Zitrone (330ml bottle) [label] | 1 | 86 | 0.3 |
Training
Push
Iso Lateral Horizontal Bench Press
5×40kg10×37.5kg
Machine Pec Fly
10×52.5kg9×52.5kg10×52.5kg
Seitenheben
15×30kg12×35kg10×35kg
Machine Chest Crossover
12×30kg12×40kg12×40kg
Machine Shoulder Press
10×30kg10×30kg12×30kg
Machine Tricep Press
13×50kg13×55kg16×55kg
Machine Chest Press
7×40kg7×40kg
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