Luis
Meals
LUNCH514 kcal · 23.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| mymuesli Protein Müsli, 116 g [SavedFood-Etikett 998dd157; freier Zucker geschaetzt wie 20.10.; msg 5018] | 116 g | 514 | 23.5 |
DINNER521 kcal · 47.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Proteinpulver 15 g [uebliche Werte wie 19.10., fastpath] | 15 g | 60 | 12.0 |
| High Protein Milch (0,1% Fett) · Schwarzwaldmilch, ~120 ml [SCHAETZUNG (uebliches Produkt/Menge), SavedFood-Werte, fastpath] | 120 ml | 61 | 9.0 |
| YFood Smooth Vanilla, 1 Flasche 400 ml [SavedFood-Etikett 5f7a0a9a; korrigiert von fastpath 267 ml, "1 yfood"; msg 5040] | 400 ml | 400 | 26.0 |
DINNER371 kcal · 18.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Cheeseburger Rindfleisch & Gouda im Sesamweizenbroetchen (2x150 g Packung), ~150 g [SCHAETZUNG (uebliches Produkt/Menge), SavedFood-Werte, fastpath] | 150 g | 371 | 18.0 |
SNACK80 kcal · 5.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Milch 1,5% Fett, 170 ml [uebliche Werte wie 19.10., fastpath] | 170 ml | 80 | 5.8 |
SNACK248 kcal · 46.5 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| ~ Haehnchenbrust gegart 150 g, wie 20.10. [SCHAETZUNG; msg 5026, fastpath korrigiert] | 150 g | 248 | 46.5 |
SNACK86 kcal · 1.7 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| ~ Gummibaerchen, 1 Handvoll ~25 g [SCHAETZUNG; msg 5042] | 25 g | 86 | 1.7 |
SNACK57 kcal · 2.6 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Peanuts, 10 g [uebliche Werte wie 05.10., fastpath] | 10 g | 57 | 2.6 |
SNACK134 kcal · 24.8 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Lidl High-Protein Speisequark Erdbeere, 200 g [SavedFood 61e43e72, Etikett; 24.10. 00:20 -> Wachtag 23.10.; msg 5052] | 200 g | 134 | 24.8 |
Training
Upper
Incline Dumbbell Press
15×24kg13×28kg10×32kg
Dumbbell Lateral Raise
14×12kg12×16kg12×16kg
Machine Assisted Chinup
10×25kg10×25kg
Machine Assisted Dip
10×25kg10×25kg10×25kg
Machine Assisted Pullup
7×25kg7×25kg
Machine Rear-Delt Fly
10×52.5kg12×52.5kg12×52.5kg
Bicep Curls
14×41.5kg10×44kg11×44kg11×44kg
MTS Rudern (hoch)
10×70kg10×70kg
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