Luis
Meals
BREAKFAST780 kcal · 28.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| ~ Pancakes mit Greek Joghurt, Erdbeeren, Granola, Honig [SCHAETZUNG; msg 5632/5638] | 1 Teller | 780 | 28.0 |
DINNER850 kcal · 32.0 g protein
| food | amount | kcal | prot |
|---|---|---|---|
| ~ Calzone Spinat/Käse (DB Bordbistro) [SCHAETZUNG; msg 5628] | 1 Stück | 850 | 32.0 |
Training
Push
Incline Barbell Bench Press
11×30kg9×40kg7×40kg
Dumbbell Lateral Raise
11×16kg10×16kg
Seated Dumbbell Shoulder Press
11×20kg9×24kg10×24kg
Machine Pec Fly
13×52.5kg10×55kg8×55kg
Machine Tricep Press
12×82.5kg10×82.5kg8×82.5kg
Bench Press
10×20kg5×30kg3×40kg
Weighted Plank
—×15kg—×15kg
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