Luis
Meals
BREAKFAST478 kcal · 25.2 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| Bio Protein-Muesli (575g Dose), 85 g [Label, SavedFood 56515280; msg 5272] | 85 g | 367 | 17.4 |
| Milch 1,5% Fett, 150 ml [Standardwerte wie 27.10.; msg 5272] | 150 ml | 71 | 5.1 |
| Kaffee mit Milch, 1 Tasse [uebliche Werte 40/2,7; msg 5272] | 1 Tasse | 40 | 2.7 |
LUNCH840 kcal · 40.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| ~ Subway BBQ Rib Sub 30 cm [SCHAETZUNG ~2× 15-cm-Wert; Sauce ~16 g Zusatzzucker; msg 5272] | 1 Sub | 840 | 40.0 |
DINNER758 kcal · 42.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| ~ Cheeseburger, 1 Stück [SCHAETZUNG; msg 5282] | 1 Stück | 320 | 16.0 |
| ~ Chicken Nuggets 175 g [SCHAETZUNG 250 kcal/15 g P pro 100 g; msg 5282] | 175 g | 438 | 26.0 |
Training
Lower
Back Extension
10×40kg12×42.5kg10×45kg
Leg Press
8×120kg10×120kg
Calf Raise (Leg Press)
20×120kg18×127.5kg
Machine Abdominal Crunch
17×85kg16×85kg
Machine Seated Leg Extension
11×85kg11×85kg
Machine Hip Abduction
10×95kg10×95kg
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