body comp at 70 kg 67.5 kg and 65 kg

 Schritt 1: 

Jetzt wiege ich gut 70 kg bei ca. 32% Fett, das sind 22.75 kg Fett  und 35.4 % Muskeln also 24.8 kg 

Ich will bei 70 kg bleiben bei        25% Fett das sind 17.5 kg Fett    und 39,4 % Muskeln also 27.6 kg

Ich will also 5 kg Fett abnehmen und 2.8 kg Muskeln aufbauen 

Jetzt wiege ich gut 70 kg bei ca. 32% Fett, das sind 22.75 kg Fett  und 35.4 % Muskeln also 24.8 kg 

Ich möchte runter auf 67.5 kg bei ca. 25% Fett das, wären 16.9 kg Fett und 39.4% Muskel also 26.6 kg 

Ich will also 6 kg Fett abnehmen und 1.8 kg Muskeln aufbauen 

Jetzt wiege ich gut 70 kg bei ca. 32% Fett, das sind 22.75 kg Fett  und 35.4 % Muskeln also 24.8 kg 

Ich möchte runter auf 65 kg bei ca. 25% Fett das, wären 16.3 kg Fett und 39.4% Muskel also 25.6 kg 

Ich will also 7 kg Fett abnehmen und 0.8 kg Muskeln aufbauen 

warum das nicht stimmt verstehe ich noch nicht es hat was mit Gesamtmuskulatur und Skelettmuskulatur zu tun - mind bending 

aber die zweite Version würde meinen Wunsch unter 70 zu wiegen und möglichst viel essen zu können und wirklich gesund zu sein am Besten verwirklichen 

Body Composition Table at 70 kg

Body Fat %	Fat Mass (kg)	Fat-Free Mass (kg)	Muscle Mass (kg)	Muscle Mass (%)
35%	24.5	45.5	23.9	34.1%
32.5%	22.75	47.25	24.8	35.4%
27.5%	19.25	50.75	26.7	38.1%
25%	17.5	52.5	27.6	39.4%
22.5%	15.75	54.25	28.5	40.7%

Body Composition at 67.5 kg

Body Fat %	Fat Mass (kg)	Fat-Free Mass (kg)	Muscle Mass (kg)	Muscle Mass (%)
35%	23.6	43.9	23.0	34.1%
32.5%	21.9	45.6	23.9	35.4%
27.5%	18.6	48.9	25.7	38.1%
25%	16.9	50.6	26.6	39.4%
22.5%	15.2	52.3	27.5	40.7%

Table 2: Body Composition at 65 kg

Body Fat %	Fat Mass (kg)	Fat-Free Mass (kg)	Muscle Mass (kg)	Muscle Mass (%)
35%	22.8	42.2	22.1	34.0%
32.5%	21.1	43.9	23.0	35.4%
27.5%	17.9	47.1	24.7	38.0%
25%	16.3	48.8	25.6	39.4%
22.5%	14.6	50.4	26.5	40.7%

breakfast analysis and improvement for satiety

 

a typical breakfast: 80 g chicken breast, a pickled cucumber (8 cm long), 200 g of greek yoghurt (0.2 % fat) 15 g of Rote Kraft by Alpha foods, 10 g of psyllium husks . thats roughly 270 calories, 40 g proteins, 20 g carbs, 10 g fiber, 2 g fat. 400ml very weak decaffeinated coffee, 400 ml roibos tea. i use ground licorice root and steevia powder for sweeteners but in very small quantities.

ChatGPT:

Excellent — thank you for the detailed response.

That breakfast is very high in protein and fiber, which is good for satiety, but it's also:

• Very low in calories (270 kcal is quite minimal for a main meal).

• Extremely low in fat, which slows digestion and helps prolong fullness.

• Moderate in volume but may still empty from the stomach relatively quickly due to the low fat content.

What's Likely Going On

1. Your breakfast is high in protein and fiber but:

   • Too low in calories (270 kcal is minimal for an adult breakfast).

   • Very low in fat, which may cause faster gastric emptying — making your stomach feel empty soon after eating.

   • The volume may be high, but the energy density is low.

2. The feeling of "empty stomach" 2 hours after eating, which intensifies over time, likely reflects real physiological hunger, not just acid irritation or habit.

3. Persistent bloating (especially resolving only overnight) suggests:

   • Possible gut motility or fermentation issues (e.g., fiber from psyllium or the protein mix, or low FODMAP tolerance).

   • Low stomach acid or slowed digestion might also contribute — paradoxically, bloating + fast hunger can coexist if digestion is inefficient.

---

✅ Recommendations

1. Increase breakfast calories slightly (try 350–400 kcal) by:

   • Adding 10–15 g of healthy fats: e.g., flaxseed oil, walnuts, or avocado.

   • Keeping protein high but reducing psyllium slightly if it's causing bulk without satisfaction.

2. Test a higher-fat, slightly lower-fiber breakfast for a few days to see if satiety improves and bloating decreases.

3. Consider rotating your fiber sources or reducing Rote Kraft/psyllium temporarily to assess bloating triggers.

4. Chew food thoroughly and avoid cold or overly large fluid volumes at meals — this supports digestion and reduces bloating.

5. If bloating continues: try a 1–2 week low-FODMAP trial to see if gut fermentation is driving your symptoms.

...............................................................................................................................................................

Here is your updated breakfast plan in table form, with calories, macros, and fiber content included:

Ingredient	Calories	Protein (g)	Carbs (g)	Fat (g)	Fiber (g)
Greek yogurt (0.2% fat, 200g)	112	20.0	6.0	0.4	0.0
Rote Kraft powder (15g)	55	3.0	6.0	1.0	2.0
Chia seeds (5g)	25	1.0	2.0	2.0	2.0
Almond butter (10g)	60	2.0	2.0	5.5	1.0
Chicken breast (60g)	99	18.6	0.0	2.2	0.0
Steamed zucchini (60g)	10	0.8	2.0	0.1	0.6
Blueberries (10g, optional)	6	0.0	1.5	0.0	0.2
TOTAL	367	45.4	19.5	11.2	5.8

This version gives you:

• More fat (11.2g) for sustained satiety

• Still high protein (45g) to support muscle and metabolism

• A balanced fiber content (~6g) to support digestion but minimize bloating

• A slight increase in calories for better energy and hunger control (still well under 400 kcal)

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Oui

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satiety per calorie

 

1. high protein

2. low energy density

3. high fiber 

4. low hedonic score 

5. low glycemic index 

6. solid over liquid food 

7. more variety  at equal calories, macros and fiber

8. eat slowly

9. no distraction  

lean protein:                    Rinderhack < 5% Fett, Hänchenbrustfilet, weisser Fisch,

                                        Wildlachs, Thunfisch, Garnelen. Forelle, Tofu 

                                        griechischer Joghurt, Skyr, Hüttenkäse 

low carb veg:                   Brokkoli, Blumenkohl, Chickore 

higher carb veg                rote Beete, Karotten, Kohlrabi, Selleriewurzel, Erbsen 

low glycemic carbs          baked beans, vegane Leberwurst

und dann die NuPo porridges and stews; chili sin carne, risotto, red berry porridge ... 

Top Triceps Exercises

 

Top Triceps Exercises for Strength & Volume

1. Triceps Dips (Bodyweight or Bench)

   • Why: Great for building strength and definition.

   • Tip: Keep your elbows close to your body to really target the triceps.

2. Triceps Pushdowns (Cable Machine)

   • Why: Allows controlled movement and muscle isolation.

   • Best Grip: Use a rope or straight bar, and avoid swinging.

3. Overhead Triceps Extension (Dumbbell or EZ Bar)

   • Why: Stretches the long head of the triceps and builds mass.

   • Tip: Keep your elbows stable and close to your ears.

4. Close-Grip Push-Ups

   • Why: Bodyweight version that hits triceps more than regular push-ups.

   • Tip: Hands under shoulders, elbows tucked in.

5. Skull Crushers (Lying Triceps Extensions)

   • Why: One of the most effective for triceps growth.

   • Use: Dumbbells or a barbell; lower the weight slowly toward your forehead.

6. Kickbacks (Dumbbells)

   • Why: Great for toning and isolating the triceps.

   • Form: Upper arm stays still; only extend from the elbow.

dating in Munich

 

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Noch Mal rechtes Bein

 mein rechtes Bein 

Most Likely Causes

1. Tensor Fasciae Latae (TFL) & Iliotibial Band Syndrome (ITBS)

• The TFL muscle and IT band run along the outer thigh and can cause pain radiating down to the knee and shin, just as you described.

• Pain increases with stairs, squatting, and pressing on the outer thigh—this is classic for IT band issues.

🔹 Test for IT Band Syndrome

• Sit on a chair and press along the outside of your thigh.

• If you find a super painful spot, hold pressure there for 30 seconds.

• Does the pain decrease, or does it get sharper? (If it’s ITBS, pressure should cause an initial sharp pain that slowly fades.)

2. Quadriceps & Adductor Tendinopathy

• The pain on the inner thigh suggests strained adductor muscles.

• Pain worsens with squatting, stairs, and knee movement, which can indicate chronic overuse of the quads.

• Test: Try doing a slow, controlled lunge.

  • Does it hurt more when lowering or when pushing back up?

  • Is the pain more in the inner thigh or outer thigh?

3. Bursitis (Trochanteric Bursitis)

• Bursitis occurs when the fluid-filled sac (bursa) on the outer hip becomes inflamed.

• Pain often worsens with pressure on the area, like sleeping on that side.

🔹 Test for Bursitis

• Lie on your pain-free side and press firmly on the outer hip.

• Does this cause a sharp pain? If yes, bursitis is likely.

---

What You Can Try Next

Immediate Relief

✅ Self-Massage / Foam Rolling

• Use a foam roller or massage ball to press on the painful areas (outer thigh, inner thigh).

• If it’s IT band-related, roll the side of your thigh slowly.

✅ Stretching

• For Outer Thigh Pain (IT Band / TFL):

  • Stand straight, cross your painful leg behind your good leg.

  • Lean toward the pain-free side (stretching the outer thigh).

  • Hold for 30 seconds, repeat 3 times.

• For Inner Thigh Pain (Adductors):

  • Sit with your feet together, knees open (butterfly stretch).

  • Gently press your knees toward the floor.

✅ Heat or Ice

• If pain is dull & achy → use heat (heating pad, warm shower).

• If pain is sharp & irritated → use ice for 10-15 min.

✅ Modify Activity

• Avoid deep squats & stairs for now—if you need to climb stairs, go slower and take smaller steps.

• Reduce long sitting periods in hard chairs—use a cushion if needed.

---

When to Seek Professional Help

• If symptoms don’t improve after 2-3 weeks of stretching, massage, and rest.

• If pain starts spreading to new areas or causes weakness in the leg.

• If you develop swelling, redness, or warmth in the thigh (could indicate inflammation).