The first week of my body transformation began at 97.6 kg (215.17 lbs) and a belly circumference of 111 cm (43.7 inches). While I made some progress, it was a week full of lessons and realizations.
Activity-wise, I managed to incorporate skiing and some daily movement, but office days left limited time for consistent exercise. Meals were a mix of disciplined choices and indulgences, including pizza night, a veal Wiener Schnitzel, and beers on the slopes. Despite these indulgences, I maintained an overall calorie deficit, though there’s room to improve.
I also realized that skipping meals doesn’t work. While skipping breakfast is manageable, avoiding other meals only leads to intense hunger and eventually binge eating. This week’s experience made it clear: consistency and balance in meals are essential to avoid undoing progress.
While I didn’t achieve all my goals this week, the 1 kg (2.2 lbs) weight loss is a strong start and shows that progress is possible. The snug ski jacket and fluctuating belly measurement remind me of the work still ahead.
Week 1 was a learning curve, but it’s laid the groundwork for what’s to come. For Week 2, the focus will be on consistency in movement, maintaining a solid calorie deficit, and improving my meal choices. Onward and upward!
The first day of my body transformation was a mix of action and a few indulgences. I spent the day skiing with friends – active and fun.
Breakfast didn’t happen. Lunch was a farmer’s toast on rye bread paired with a beer. Dinner kept it simple: spaghetti pomodoro and salad.
And yes, there were two more beers with friends in the evening. Not perfect, but it’s day one – progress starts here.
Measurements
Weight: 97,6 kg / 215.17 lbs
Belly Ø: 111 cm / 43.70 in
Steps: 10.506
Kcal Deficit: -700 kcal
Workout /Cardio
Push Up: 0
Bicep Curl: 0
Dragon Flag: 0
Pull Up: 0
Stretching: 0
Bike: 0
Hike: 0
Walk: yes
Bad weather kept me at home all day, but I made it a point to stay on track. Breakfast was a simple bowl of oatmeal, followed by a light lunch of vegetable soup and a slice of rye bread.
In the afternoon, I managed to squeeze in a short walk despite the drizzle – just enough to get moving and clear my head. Dinner was a small portion of grilled chicken with steamed veggies.
No overeating, no excuses – a quiet but solid day.
Measurements
Weight: 97,2 kg / 214.29 lbs
Belly Ø: 111 cm / 43.70 in
Steps: 10.778
Kcal Deficit: – 500 kcal
Workout /Cardio
Push Up: 0
Bicep Curl: 0
Dragon Flag: 0
Pull Up: 0
Stretching: 0
Bike: 0
Hike: 0
Walk: yes
The bad weather didn’t let up, but it didn’t stop me either. Despite the heavy fog, I headed out with my brother-in-law for a few runs on the slopes – short but worth it. A quick break called for a glass of white wine, and after that, I kept it light by fasting until 4 PM. The day ended with a hearty Linner at the final family gathering of the holiday season. There was speck, cheese, pickled beef, Italian salad, salami, bread, and potatoes – a true feast.
Thanks to my restraint earlier in the day, I didn’t have to hold back and could enjoy every bite guilt-free.
Measurements
Weight: 96,7 kg / 212.97 lbs
Belly Ø: 111 cm / 43.70 in
Steps: 7887
Kcal Deficit: – 900 kcal
Workout /Cardio
Push Up: 0
Bicep Curl: 0
Dragon Flag: 0
Pull Up: 0
Stretching: 0
Bike:0
Hike:0
The first day back at work after the holidays, but the festive spirit wasn’t over yet! I skipped meals all day to save room for a client’s Christmas party in the evening.
When the aperitif came around, hunger got the better of me. I devoured so many bruschette that I couldn’t fully enjoy the actual dinner: a delicious menu of soup, ravioli stuffed with cheese and truffle, and tender veal shoulder with vegetables. A shame, really – it deserved more appreciation.
Drinks flowed freely too, with 2 beers, 2 proseccos, and 1 amaro rounding off the night. Note to self: skipping meals all day just to “save up” doesn’t help much if you overdo it the moment food appears. Lesson painfully learned – literally.
Measurements
Weight: 96,4 kg / 212.53 lbs
Belly Ø: 111 cm / 43.70 in
Steps: 12.549
Kcal Deficit: – 900 kcal
Workout /Cardio
Push Up: 0
Bicep Curl: 0
Dragon Flag: 0
Pull Up: 0
Stretching: 0
Bike: 0
Hike: 0
Walk: yes
The morning started on a high note: the tape measure revealed the first tangible sign of progress – 1 cm less around my waist! That little success set the tone for the day and gave me a much-needed boost of motivation. Once everyone was out of the house, I rolled up my sleeves and got straight to my strength exercises – finally building some momentum. My eating habits were on point too: a protein shake for breakfast and a crispy Caesar salad for lunch kept me feeling strong and disciplined. Dinner? Spaghetti with homemade tomato sauce. Simple, delicious, and still within limits. Up to that point, I was on track and confident about my calorie deficit.
But then came the evening. The TV was on, and my willpower took a nosedive. The fridge became my battleground, and I lost. A sandwich with ham, cheese, and pickles, a pudding, a brioche with cream, and a yogurt later, the fridge door was barely closing.
Despite the chaos of the evening, the morning’s success reminded me that progress isn’t linear. Lesson learned: small victories matter, even when the day ends a bit messy.
Measurements
Weight: 96,4 kg / 211.64 lbs
Belly Ø: 110 cm / 43.31 in
Steps: 10.506
Kcal Deficit: + 350 kcal
Workout /Cardio
Push Up: 3×5
Bicep Curl: 3x7x8,6 kg
Dragon Flag: 3×5 Floor Leg Raises
Pull Up: 0
Stretching: 0
Bike:0
Hike:0
Walk: yes
This morning brought a bit of frustration – the scale stopped at 96.6 kg (212.97 lbs). Still, I’m within my weekly goal of losing 1 kg, so no need to panic… yet.
The day was packed with work at the office, leaving little room for activity. The only highlights were a short walk and commuting between home and work on my bike. Breakfast was a guilty pleasure: a brioche with cream (yes, I know – not ideal). Lunch was a small portion of gnocchi with tomato sauce, and dinner? Our usual Friday pizza night to celebrate the end of the workweek. I had a Pizza Tonno e Cipolla, followed by a solid helping of Margherita my daughter couldn’t finish, adding up to 1250 kcal. And, of course, I couldn’t skip dessert: Tiramisu for another 265 kcal.
All of this indulgence was only possible because I held back all day. Lesson? It’s all about balance – but maybe I need to tweak that balance a bit more next week.
Measurements
Weight: 96,6 kg / 212.97 lbs
Belly Ø: 110 cm / 43.7 in
Steps: 12.033
Kcal Deficit: – 900 kcal
Workout /Cardio
Push Up: 0
Bicep Curl: 0
Dragon Flag: 0
Pull Up: 0
Stretching: 0
Bike:0
Hike:0
Walk: Yes
Today was a beautiful Saturday spent skiing with my buddy Max. As tradition demands, lunch featured a delicious veal Wiener Schnitzel – and, of course, another tradition I’m not quite ready to let go of yet: there were a few beers involved.
The morning measurements were less encouraging, with my waist circumference back to 111 cm (43.7 inches). To make matters worse, my new ski jacket still feels tight around the belly. I bought it deliberately a bit smaller, thinking my waistline would shrink soon – clearly, there’s more work to do.
Breakfast was solid: a boiled egg, some rye bread with butter and honey – simple and satisfying. Dinner brought a hearty bowl of bean stew, paired with white bread, Mortadella, and Italian salad.
I’ll admit, I also indulged in a small piece of chocolate and a yogurt afterward. Could I have skipped those? Probably, but learning restraint is still a work in progress. All in all, a good day with room for improvement – and a clear reminder of why I’m on this journey.
Measurements
Weight: 96,6 kg / 211.64 lbs
Belly Ø: 111 cm / 43.7 in
Steps: 10.506
Kcal Deficit: – 800 kcal
Workout /Cardio
Push Up: 0
Bicep Curl: 0
Dragon Flag: 0
Pull Up: 0
Stretching: 0
Bike: 0
Hike: 0
Walk: 0
