Luis
Meals
LUNCH380 kcal · 20.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Frikadellen Brötchen (patty + roll) [ESTIMATE] | 1 piece | 380 | 20.0 |
DINNER1206 kcal · 56.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Gaffel Fassbrause (0,0%) 330ml | 330 ml | 86 | 0.0 |
| Schnitzel, breaded pork ~2 pcs [EST] | 1 serving | 500 | 42.0 |
| Champignon-Rahmsauce ~150ml [EST] | 1 serving | 200 | 5.0 |
| Bratkartoffeln w/ Speck & onion ~250g [EST] | 1 serving | 420 | 9.0 |
SNACK525 kcal · 27.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Pain au chocolat (est.) | 1 piece | 255 | 5.0 |
| Fitness Fladen | 1 piece | 270 | 22.0 |
SNACK135 kcal · 20.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Caffè Latte protein drink 250ml | 250 ml | 135 | 20.0 |
SNACK213 kcal · 24.2 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Milk 300ml (1.5%) [EST] | 300 ml | 141 | 10.2 |
| Sportness Matcha Protein 20g [EST] | 20 g | 72 | 14.0 |
SNACK98 kcal · 15.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Müller Shot Xtreme Protein (½ bottle) [label] | 0.5 bottle | 98 | 15.0 |
Training
Pull
Machine Row
15×55kg12×60kg12×60kg
Machine Abdominal Crunch
20×65kg20×75kg15×85kg
Lat Pulldown
15×55kg12×60kg11×60kg
Back Extension
12×20kg10×25kg10×25kg
Machine Rear-Delt Fly
12×30kg12×30kg10×30kg
Bicep Curls
12×30kg10×30kg8×30kg
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