Luis
Meals
BREAKFAST128 kcal · 16.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Coffee with milk (splash) [EST] | 1 cup | 30 | 1.5 |
| Müller Shot Xtreme Protein (½ bottle) [label] | 0.5 bottle | 98 | 15.0 |
LUNCH420 kcal · 22.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Bauernbrot 'Scharfe Pute' sandwich (Merzenich) [EST] | 1 sandwich | 420 | 22.0 |
LUNCH750 kcal · 50.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Bami Ki Mao — fried egg noodles w/ chicken, tofu, egg, cashews, veg & fish/oyster sauce (restaurant) [EST] | 1 | 750 | 50.0 |
DINNER1020 kcal · 62.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Chicken shawarma (~150g, restaurant) [EST] | 1 | 250 | 30.0 |
| Fried halloumi (2 slabs ~100g) [EST] | 1 | 370 | 22.0 |
| Basmati rice (~150g cooked) [EST] | 1 | 200 | 4.0 |
| Tabbouleh, salad, yogurt/tzatziki, hummus & chili sauce (sides) [EST] | 1 | 200 | 6.0 |
SNACK210 kcal · 30.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Magerquark, Bioland (250g) [EST] | 250 g | 170 | 30.0 |
| Jam, a bit (~15g) [EST] | 15 g | 40 | 0.1 |
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