Luis
Meals
DINNER1100 kcal · 58.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Giggly Smash — triple meat burger [EST] | 1 burger | 1100 | 58.0 |
POST WORKOUT221 kcal · 35.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Lidl Protein Drink Schoko (330ml bottle) | 330 ml | 221 | 35.0 |
POST WORKOUT254 kcal · 30.2 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein Shake - vetain Kakao (30g Pulver + 300ml Milch 1,5% [EST]) | 1 shake | 254 | 30.2 |
SNACK245 kcal · 2.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Organic potato chips sea salt | 45 g | 245 | 2.3 |
SNACK182 kcal · 15.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein bar (orange wrapper, label) | 50 g | 182 | 15.5 |
SNACK129 kcal · 15.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Luftgetrockneter Landschinken (Aldi) — remaining 1/2 pack (50g) | 50 g | 129 | 15.0 |
SNACK327 kcal · 3.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Organic potato chips sea salt | 60 g | 327 | 3.1 |
SNACK71 kcal · 5.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Milk 150ml (1.5%) [EST — half glass] | 150 ml | 71 | 5.1 |
Training
Upper Day
MTS Front Pulldown
12×65kg11×70kg
Machine Shoulder Press
13×20kg
Plate-Loaded Oblique Crunch
12×15kg
Machine Lateral Raise
15×20kg
MTS Rudern (hoch)
15×60kg
Machine Assisted Dip
10×35kg7×35kg
Machine Assisted Pullup
8×35kg
Machine Assisted Chinup
7×35kg
Iso Lateral Horizontal Bench Press
10×38.2kg6×38.2kg
Machine Abdominal Crunch
12×72.5kg
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