Luis
Meals
LUNCH545 kcal · 31.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Grillwurst (Paprika/Käse), 225g | 225 g | 545 | 31.5 |
LUNCH355 kcal · 7.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Reis, 100g (trocken) [EST] | 100 g | 355 | 7.0 |
SNACK127 kcal · 17.7 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Emmi Caffè Latte Protein (230ml Becher) | 230 ml | 127 | 17.7 |
SNACK196 kcal · 18.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Harry Eiweißbrot, 2 Scheiben (~80g) | 2 slice | 196 | 18.4 |
SNACK221 kcal · 35.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Lidl Protein Drink Schoko (330ml Flasche) | 330 ml | 221 | 35.0 |
SNACK113 kcal · 5.2 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Salted peanuts, 20g [EST] | 20 g | 113 | 5.2 |
SNACK262 kcal · 5.2 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Butter Croissant, 60g | 60 g | 262 | 5.2 |
SNACK330 kcal · 60.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Magerquark, 500g [EST] | 500 g | 330 | 60.0 |
Training
Pull
Iso-Lateral Low Row
12×53.6kg12×56.1kg12×58.6kg
MTS Front Pulldown
12×60kg10×62.5kg10×62.5kg
Machine Rear-Delt Fly
8×55kg10×52.5kg11×52.5kg
Bicep Curls
11×26.8kg10×26.8kg
Machine Abdominal Crunch
20×72.5kg14×77.5kg15×77.5kg
Back Extension
14×20kg9×22.5kg10×22.5kg
Cable Pulldown (Kabelzug)
12×25kg14×25kg9×30kg
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