Luis
Meals
BREAKFAST254 kcal · 32.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| EDEKA Frischkäse Magerstufe 300g + jam (~25g) | 1 | 254 | 32.1 |
DINNER640 kcal · 80.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Chicken, 400g (label: 20g protein/100g) | 1 | 640 | 80.0 |
DINNER195 kcal · 4.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Rice, 150g cooked | 1 | 195 | 4.0 |
SNACK120 kcal · 4.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Iced cappuccino — est | 1 | 120 | 4.0 |
SNACK350 kcal · 14.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Merzenich Bauernbrötchen "gekochtes Ei" (egg roll) — est | 1 | 350 | 14.0 |
SNACK350 kcal · 6.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Nusskuchen, 1 slice — est | 1 | 350 | 6.0 |
SNACK186 kcal · 13.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Harry Eiweissbrot (1 slice, 40g) + peanut butter (~15g) | 1 | 186 | 13.0 |
SNACK196 kcal · 18.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Harry Eiweissbrot, 80g (2 slices) | 1 | 196 | 18.4 |
Training
Lower
Leg Press
12×110kg12×110kg
Machine Seated Leg Extension
11×60kg11×60kg10×60kg
Back Extension
12×25kg13×25kg15×25kg
Hip Thrust
10×100.4kg9×110.4kg9×110.4kg
Seated Calf Raise (Hammer Strength)
10×20kg10×30kg12×30kg
Hip Adduction
6×70kg13×60kg
Machine Hip Abduction
10×40kg12×50kg14×50kg
Machine Lying Leg Curl
9×47.5kg13×42.5kg12×42.5kg
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