Luis
Meals
BREAKFAST340 kcal · 21.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Harry Eiweissbrot (1 slice, 40g) + peanut butter (~15g) [EST pb] | 55 g | 186 | 13.0 |
| Fettarmer Joghurt mild 1,5% (150g cup) | 150 g | 92 | 8.0 |
| Jam (~25g) [EST] | 25 g | 62 | 0.0 |
LUNCH830 kcal · 45.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Kotelett (pork chop, pan-fried ~180g) [EST] | 180 g | 430 | 38.0 |
| Bratkartoffeln (fried potatoes ~200g) [EST] | 200 g | 290 | 5.0 |
| Mixed salad + vinaigrette [EST] | 200 g | 110 | 2.0 |
SNACK238 kcal · 29.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein shake (25g powder + 300ml milk) | 1 shake | 238 | 29.0 |
SNACK90 kcal · 1.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Milka Alpenmilch Schokolade (17g) | 17 g | 90 | 1.1 |
SNACK670 kcal · 59.6 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Eier, groß (4x 100g = 400g) | 400 g | 572 | 50.4 |
| Harry Eiweissbrot (1 Scheibe, 40g) | 40 g | 98 | 9.2 |
SNACK130 kcal · 8.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Fettarmer Joghurt mild 1,5% (150g Becher) | 150 g | 92 | 8.0 |
| Marmelade (~15g) [EST] | 15 g | 38 | 0.0 |
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