Luis × Miley · fitness challenge · day 153 · week 22

The Daily Tape

Thursday, 13 August 2026
Luis
85.9 kg · stats ↗
Miley
51.6 kg · stats ↗
2,026in band
target 2,300 · band 1,955–2,530
Calorieskcal · band scoring
1,942in band
target 2,000 · band 1,800–2,300 · training day
169 g106% of 160 g
Protein
110 g122% of 90 g
0 gunder limit
Free sugar25 g cap
38 g13 g over
P 169 g C 62 g F 124 g
Macroskcal share
P 110 g C 147 g F 98 g
salt 5.8 g · sat fat 55.1 g
Also
salt 11.6 g · sat fat 20.9 g
Gym Haar 13% low 22:00 - 23:00 · updated 20:54
Luis

Meals

DINNER1501 kcal · 110.6 g protein
foodamountkcalprot
Minced meat 20% 250g + 50g dry rice + 2 fried eggs [EST] 1 plate 999 59.0
Eggs, 2 medium fried [EST] 2 eggs 140 12.6
Lidl Grillkäse (whole pack, 150g) 150 g 362 39.0
SNACK525 kcal · 58.8 g protein
foodamountkcalprot
Magerquark 250g (Milbona Speisequark Magerstufe, label) 250 g 165 30.0
Speisequark 40% F.i.Tr. 250g [ESTIMATE] 250 g 360 28.8

Training

pull
Iso-Lateral Low Row
12×53.6kg13×58.6kg11×63.6kg
Cable Pulldown (Kabelzug)
8×25kg11×25kg10×25kg
Bicep Curls
11×26.8kg10×26.8kg12×24.3kg
Back Extension
10×31.25kg10×31.25kg12×31.25kg
Machine Rear-Delt Fly
10×55kg10×55kg10×55kg
Incline Bench Crunch (Schrägbank)
10×10kg
Machine Abdominal Crunch
14×80kg12×80kg

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
Miley

Meals

LUNCH781 kcal · 45.5 g protein
foodamountkcalprot
Braised roast meat, off the bone (estimate — meat type unconfirmed) 180 g 340 30.0
Potato dumpling / Knödel (estimate) 100 g 130 2.5
Gravy / Bratensauce (estimate) 60 ml 45 1.0
KIND Protein Dark Chocolate Nut bar (kcal+protein from label, rest estimated) 50 g 266 12.0
DINNER810 kcal · 49.0 g protein
foodamountkcalprot
Mala tang — vegetables (~300g: bok choy, mushroom, lotus root, cabbage, seaweed) [ESTIMATE] 300 g 90 5.0
Mala tang — tofu / tofu puffs / tofu skin (~120g) [ESTIMATE] 120 g 200 16.0
Mala tang — noodles (~150g cooked) [ESTIMATE] 150 g 200 4.0
Mala tang — meat / fish balls / shrimp (~120g) [ESTIMATE] 120 g 200 22.0
Tom yum broth + absorbed oil (big bowl) [ESTIMATE] 1 bowl 120 2.0
SNACK241 kcal · 15.6 g protein
foodamountkcalprot
Houdek Knabber Kabanos to Go 80 g 241 15.6
SNACK110 kcal · 0.0 g protein
foodamountkcalprot
Blueberry iced tea (~500ml, sweetened) [ESTIMATE] 500 ml 110 0.0

Training

Lower
Romanian Deadlift
20×30kg10×70kg10×80kg10×80kg
Hip Thrust
8×150kg8×150kg8×150kg
Leg Press
8×170kg8×180kg8×180kg
Pull-up
6×BW
Machine Hip Abduction
10×100kg
Single Leg Press
10×30kg10×30kg
Back Extension Machine
10×60kg10×60kg10×65kg

Goals

Body Fat
21.9 → 18 %
Skeletal Muscle Mass
21.2 → 23 kg
Deadlift
80 → 100 kg
Pull-ups
6 → 8 reps
Leg Press
150 → 200 kg
Hip Thrust
70 → 150 kg
Middle Split
75 → 100 %
Front Split (linkes Bein vorne)
90 → 100 %
Front Split (rechtes Bein vorne)
90 → 100 %
Press to Handstand
— → — progress