Luis
Meals
BREAKFAST314 kcal · 23.4 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Peanut butter ~20g [EST] | 20 g | 118 | 5.0 |
| Harry Eiweissbrot (2 slices, 80g) | 80 g | 196 | 18.4 |
DINNER796 kcal · 63.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Flame wings, 6 small (~180g total) [EST] | 180 g estimated | 436 | 41.6 |
| Chicken tenders, 2 pieces | 2 pieces | 360 | 21.4 |
DINNER110 kcal · 0.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Erdinger Helles alkoholfrei (500ml bottle) | 500 ml | 110 | 0.0 |
DINNER999 kcal · 59.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Minced meat 20% 250g + 50g dry rice + 2 fried eggs [EST] | 1 plate | 999 | 59.0 |
POST WORKOUT87 kcal · 13.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Lidl Protein Drink Schoko (130ml) | 130 ml | 87 | 13.8 |
SNACK71 kcal · 5.1 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Milk 150ml (1.5%) [EST — half glass] | 150 ml | 71 | 5.1 |
Training
Push Day
Bench Press
10×30kg10×35kg10×40kg5×45kg4×50kg3×52.5kg3×55kg1×57.5kg1×60kg12×40kg
Machine Pec Fly
13×55kg12×57.5kg10×60kg
Machine Lateral Raise
15×20kg13×22.5kg13×22.5kg
MTS Incline Press
9×30kg10×30kg
Machine Tricep Press
10×75kg12×75kg10×77.5kg
Machine Shoulder Press
6×17.5kg15×12.5kg13×12.5kg
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