Luis
Meals
BREAKFAST543 kcal · 28.3 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Bio Protein-Muesli (575g Dose), 100 g [Label, SavedFood 56515280; msg 5074] | 100 g | 432 | 20.5 |
| Milch 1,5% Fett, 150 ml [Standardwerte 1,5%-Milch; msg 5074] | 150 ml | 71 | 5.1 |
| Kaffee mit Milch, 1 Tasse [uebliche Werte 40/2,7; msg 5074] | 1 Tasse | 40 | 2.7 |
LUNCH820 kcal · 40.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| ~ Subway 30cm BBQ Rib [SCHAETZUNG, ~2x 15cm-Werte; Brot/Kaese/Extra-Sauce nicht angegeben; msg 5076] | 1 Stueck | 820 | 40.0 |
SNACK185 kcal · 11.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Naturally Pam Proteinriegel Mandel, 1 Riegel 45 g [Label, SavedFood 8f41043a; msg 5082] | 45 g | 185 | 11.0 |
Training
Lower
Leg Press
8×120kg10×120kg
Back Extension
10×35kg12×37.5kg10×40kg
Machine Seated Leg Curl
12×50kg11×55kg9×60kg
Machine Seated Leg Extension
8×80kg10×75kg
Calf Raise (Leg Press)
14×120kg13×122.5kg10×125kg
Machine Abdominal Crunch
16×85kg13×85kg
Machine Hip Abduction
19×65kg14×85kg12×95kg
Hip Adduction
12×95kg12×105kg
Romanian Deadlift
10×50kg
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