Luis
Meals
BREAKFAST318 kcal · 26.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Hähnchenschnitzel (paniert, ~125g est) | 125 g | 158 | 21.3 |
| Semmel / Kaiser roll (~60g est) | 60 g | 160 | 5.5 |
SNACK372 kcal · 5.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Sweet treat (85g, label-only, unnamed) | 85 g | 372 | 5.3 |
SNACK103 kcal · 7.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| MORE Protein Chips (red bag), 25g | 25 g | 103 | 7.3 |
SNACK113 kcal · 5.2 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Peanuts (~20g est) | 20 g | 113 | 5.2 |
SNACK166 kcal · 2.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Bourbon vanille almond ice cream (46g) | 46 g | 166 | 2.5 |
SNACK555 kcal · 12.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Savory baked/pastry product (pink box), 175g | 175 g | 555 | 12.4 |
SNACK241 kcal · 30.2 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Matcha protein shake (matcha protein powder ~25g + 300ml Milch 1,5%) [EST] | 1 shake | 241 | 30.2 |
SNACK218 kcal · 35.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Lidl Protein Drink Vanille (330ml bottle) | 330 ml | 218 | 35.0 |
SNACK248 kcal · 36.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Magerquark (Speisequark Magerstufe) | 300 g | 198 | 36.0 |
| Jam (est. ~20g) | 20 g | 50 | 0.1 |
Training
Push
Bench Press
10×30kg4×40kg6×40kg6×42.5kg4×45kg4×47.5kg
Machine Pec Fly
13×52.5kg11×55kg13×55kg
Machine Tricep Press
8×75kg10×75kg10×75kg
Machine Shoulder Press
12×17.5kg12×20kg12×20kg
Iso Lateral Horizontal Bench Press
3×48.2kg
Cycling
Cycling (outdoor)
—×BW
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