Luis
Meals
DINNER635 kcal · 47.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Ziegenfrischkäse im Speckmantel — whole 150g pack, 6 taler (saved label) | 150 g | 430 | 28.5 |
| Harry Eiweißbrot, 2 Scheiben (~84g) (saved label) | 84 g | 205 | 19.3 |
POST WORKOUT528 kcal · 56.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Hackfleisch mager 5% (250g raw, standard values) — Aug 15 waking-day | 250 g | 350 | 52.5 |
| Reis, ASSUMED 50g dry (~150g cooked) [ESTIMATE] | 50 g | 178 | 3.5 |
SNACK395 kcal · 38.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Gropper Protein Grießpudding Zimt, 500g tub = whole pack (saved label) | 500 g | 395 | 38.0 |
SNACK40 kcal · 2.7 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Coffee with milk [ESTIMATE] | 1 cup | 40 | 2.7 |
SNACK140 kcal · 2.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Iced coffee latte with Hafermilch (~250ml oat milk + espresso, unsweetened) [ESTIMATE] | 1 glass | 140 | 2.5 |
SNACK140 kcal · 26.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein Quark, 200g Becher (label) — Aug 15 waking-day | 200 g | 140 | 26.0 |
SNACK97 kcal · 6.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Milch 1,5% Fett, 200ml [ESTIMATE — type not stated] — Aug 15 waking-day | 200 ml | 97 | 6.8 |
Training
Lower Day
Leg Press
12×125kg12×125kg10×125kg
Machine Seated Leg Extension
10×75kg12×75kg12×75kg
Back Extension
13×31.25kg12×32.5kg11×33.75kg
Glute Kickback
13×55kg13×57.5kg
Hip Adduction
15×115kg9×97.5kg
Machine Hip Abduction
14×72.5kg14×75kg
Cycling (outdoor)
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