Week 9 Body Transformation

This week was marked by festive indulgences on one hand and significant challenges on the other. I began the week amidst the final days of Carnival, facing tempting treats and demanding workdays. I started on Day 57 with a weight of 89.9 kg and ended on Day 63 at 90.0 kg, a slight increase of +0.1 kg. My waist measurement remained stable between 104 and 105 cm, and despite the scale’s fluctuations, I feel my overall fitness and discipline are progressing.

Key Metrics for Week 9

• Start Weight (Day 57): 89.9 kg
• End Weight (Day 63): 90.0 kg (Weekly Change: +0.1 kg)
• Waist Measurement: 104–105 cm
• Total Calorie Deficit: ~7,610 kcal
• Total Steps: ~81,506
• Strength Training Sessions: 3 (Days 57, 59, 61)
• Cardio Sessions: 3
  • Day 58: E-MTB Ride
  • Day 62: Skiing with the boys
  • Day 63: Family Skiing
• Meal Replacements Used: 6 total
  • Day 57: 0
  • Day 58: 2
  • Day 59: 2
  • Day 60: 1
  • Day 61: 1
  • Day 62: 0
  • Day 63: 0

Highlights of the Week

1. Navigating Carnival Temptations: I was bombarded with Carnival donuts, rich meals, and festive feasts. Despite this, I maintained discipline by strategically using meal replacements and offsetting extra calories with an invigorating E-MTB ride on Day 58.
2. Late-Night Resolve: On Day 57, I resisted the lure of relaxing on the couch with snacks by completing a late strength training session, setting a strong tone for the week.
3. Endurance and Performance:
   • E-MTB Ride: On Day 58, I enjoyed my first E-MTB ride of the year, burning 855 kcal and hitting my first jumps.
   • Skiing and Family Time: On Day 62, I had a fantastic skiing session with the boys at a nearby glacier, followed by a fun recovery with trampoline and badminton. On Day 63, a relaxed family skiing day capped off the week.
4. Recovery and Adaptability: Despite a very challenging Day 59—with little sleep and intense work—the scale continued its downward trend, teaching me the importance of proper nutrition and rest.

Challenges & Lessons

• Carnival-Induced Fluctuations: The scale spiked on certain days (notably Day 57 and Day 61) likely due to high-sodium, high-sugar meals. I’m learning that these short-term variations don’t necessarily reflect actual fat gain.
• Managing Hunger Surges: On high-activity days like Day 59, relying on meal replacements left me extremely hungry by the evening. I need to incorporate a balanced snack to prevent these hunger spikes.
• Balancing Social Events: Festive gatherings and indulgent meals added extra calories, but quick, active breaks—like my E-MTB ride—helped counterbalance the surplus.

Moving Forward

• Optimize Meal Replacement Strategy: I’ll continue using meal replacements to control my calorie intake efficiently, while monitoring hunger and adding extra healthy snacks on particularly active days.
• Prioritize Rest and Recovery: Ensuring adequate sleep and recovery is crucial as I balance intense workdays with physical training.
• Embrace Active Social Moments: I look forward to integrating more family and social activities into my routine, making fitness fun and sustainable.

Despite the challenges posed by Carnival and demanding workdays, I managed to stay close to my goals and push my limits. Ending Week 9 at 90.0 kg might indicate a slight numerical gain, but the improvements in my endurance, strength, and overall discipline confirm that I’m on the right track. I’m motivated to continue refining my strategies and see where my journey takes me next.