Weight Lost This Week: 1.0 kg (2.2 lbs) – (with 0.6 kg being true fat loss)
Total Weight Lost: 1.0 kg (2.2 lbs)
Belly Reduction This Week: 1 cm (0.4 in)
Total Belly Reduction: 1 cm (0.4 in)
Weight: 97.6 kg → 96.6 kg (215.2 lbs → 212.9 lbs)
Belly: 111 cm → 110 cm (43.7 in → 43.3 in)
Total Calorie Deficit: 4,650 kcal
Total Steps: 72,259
The first week of my body transformation is complete! It was a mix of small wins, adjustments, and a major focus on consistency. I started tracking my food, increased my daily movement, and found ways to balance social life with fat loss. Although the week wasn’t perfect, I made steady progress—losing 1 kg (2.2 lbs), with about 0.6 kg (1.3 lbs) of that being actual fat loss, and shaving 1 cm off my belly. Let’s break down what worked, what didn’t, and what’s next!
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, but I stayed on track with a quiet, solid day.
Meals:
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
Despite heavy fog, I went skiing with my brother-in-law for a few runs. I took a quick break for a glass of white wine, then fasted until 4 PM. The day ended with a hearty “Linner” at a final family gathering with a feast of speck, cheese, pickled beef, Italian salad, salami, bread, and potatoes—enjoyed guilt-free thanks to earlier restraint.
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
On the first day back at work after the holidays, I skipped meals to “save room” for a client’s Christmas party.
When the aperitif arrived, hunger overwhelmed me. I devoured many bruschette and later enjoyed a full dinner featuring soup, ravioli stuffed with cheese and truffle, and tender veal shoulder with vegetables—accompanied by drinks.
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
This morning, the tape measure revealed my waist had shrunk by 1 cm—a tangible sign of progress that boosted my motivation. Once the house was empty, I rolled up my sleeves and did some strength exercises. My eating was disciplined—a protein shake for breakfast and a crispy Caesar salad for lunch—followed by a simple dinner of spaghetti with homemade tomato sauce.
Unfortunately, in the evening, my willpower faltered, and I raided the fridge (ham, cheese, pickles, pudding, brioche with cream, and yogurt). Still, the morning victory reminded me that progress isn’t linear.
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, the scale read 96.6 kg (212.97 lbs)—frustrating, but I was still within my weekly goal. My day was packed with work, leaving little time for activity. I managed a short walk and commuted by bike. I indulged in a brioche with cream for breakfast, had a small portion of gnocchi with tomato sauce for lunch, and celebrated Friday pizza night with a Pizza Tonno e Cipolla and extra Margherita (leftover from my daughter). I couldn’t skip dessert—Tiramisu added extra calories.
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. Tradition dictated a hearty lunch—so I had a delicious veal Wiener Schnitzel. However, my morning measurements were discouraging, with my waist at 111 cm (43.7 in), and my new, deliberately tight ski jacket still reminding me that there’s more work to do. Breakfast was simple and satisfying—a boiled egg with rye bread, butter, and honey. Dinner was a hearty bowl of bean stew with white bread, Mortadella, and Italian salad. I did indulge in a small piece of chocolate and a yogurt afterward, a reminder that restraint is still a work in progress.
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
