Luis
Meals
BREAKFAST1193 kcal · 99.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Karotten-/Krautsalat mit Dressing ~40g [EST] | 40 g | 60 | 0.5 |
| Salatblätter ~15g [EST] | 15 g | 3 | 0.2 |
| Ei (reichlich, ~2 Eier = 120g) + leichtes Dressing ~10g — Sandwich "Balance" [EST] | 130 g | 230 | 13.8 |
| Sesambrötchen/Blätterteig ~90g — Sandwich "Balance" [EST] | 90 g | 280 | 8.0 |
| Lidl Protein Drink Schoko 230ml (Rest der 330ml-Flasche) [SavedFood, label] | 230 ml | 154 | 24.4 |
| Kaffee mit Milch (~50ml Vollmilch) [EST — Milchmenge nicht angegeben] | 1 Tasse | 34 | 1.9 |
| 4 Eier (Gr. M, ~50g essbar/Ei) [EST — ohne Bratfett gerechnet] | 4 Stück | 288 | 25.2 |
| Protein Quark Becher (25g Protein, wie angegeben) — Profil vom Label 69kcal/12P je 100g, Produkt nicht bestätigt | 208 g | 144 | 25.0 |
DINNER700 kcal · 40.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Burger mit 160g Rinder-Patty (Bun, Käse/Sauce/Salat angenommen) [SCHÄTZUNG] | 1 burger | 700 | 40.0 |
SNACK562 kcal · 24.7 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Protein Drink laktosefrei 200ml Becher (DK) [Label; Freizucker geschätzt] | 200 ml | 182 | 20.0 |
| Schoko-Schaumbärchen (roter Beutel, NO/DK) 100g [Label] | 100 g | 380 | 4.7 |
Training
Outdoor Gym (Norway)
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