Today was defined by a work-packed morning and an afternoon full of personal commitments. The morning was so hectic that I even forgot to have breakfast—though that was forgivable after yesterday’s food binge. At lunchtime, I had a meal replacement (764 kcal) to keep me going, and later in the afternoon, I grabbed a protein bar to stave off the emerging hunger.
Finally, in the early evening, I squeezed in a strength training session where I’m really noticing improvements—my overall performance in weight training is steadily getting better, although my pull-ups are still progressing too slowly. Right after the workout, I had a protein shake. For dinner, I enjoyed some rice with roast beef and a yogurt.
🚀 Day 54: Embracing a hectic day while steadily pushing my progress!
Measurements
Weight: 89,8 kg / 197.97 lbs
Belly Ø: 104 cm / 40.94 inch
Steps: 12,520
Kcal Deficit: – 1.950 kcal
Workout /Cardio
Push-Ups: 3×12
Pull-Ups w. 🟩 Band: 3×10
Bicep Curls w. KB 16 : 3×12
Band Overhead Press: 3×11
Plank: 1x:45, 50, 55 sec
Knee Raise:3×11
Bike: 0
Hike:
Walk: yes
Today, my scale moved exactly where it should—down. Feeling motivated, I headed to the office after my breakfast meal replacement, and right on time at noon, I started my Midday Cardio Training. Feeling comfortable in my own skin, I then set out on a major hike with 900 meters of elevation gain, taking advantage of a cable car for the descent back to my car.
This time, I didn’t fuss over my heart rate and managed to conquer the 900 meters in 1 hour and 16 minutes, with an average heart rate of 154 bpm. For comparison, the same hike three weeks ago took me 1 hour and 38 minutes at an average of 125 bpm.
Before the hike, I had a meal replacement (763 kcal), and after the hike—while on the way to a client—I grabbed a protein bar.
At dinner, after fueling almost entirely with powders all day, I didn’t hold back: I enjoyed Spaghetti al Pomodoro, Leberkäse, a bread roll, one alcoholic beer, one non-alcoholic beer, and a yogurt.
Measurements
Weight: 89,3 kg / 196.87 lbs
Belly Ø: 104 cm / 40.94 inch
Steps: 20.066
Kcal Deficit: – 1080
Workout /Cardio
Push-Ups:
Pull-Ups w. 🟩 Band:
Bicep Curls w. KB 16 :
Band Overhead Press:
Plank: sec
Knee Raise:
Bike: 0
Hike:
Walk: yes
Today was a typical office day with rainy weather, and there was only one bright spot: the strength training I managed to do at home right after lunch. Things are really progressing: today I decided to raise the bar—performing 3 sets of 12 push-ups and 3 sets of planks for 45, 50, and 60 seconds respectively. Both were personal records! For pull-ups, I adjusted my approach by hanging the green band under my bent knee instead of under my extended foot. The previous scheme of 3×10 pull-ups was no longer feasible, and I’m curious to see how quickly I can improve on that.
In the evening, I had Pizza al Tonno, and although I ended up feeling extremely full, it wasn’t a problem because I still maintained a solid calorie deficit, allowing me to enjoy the meal without worry.
Measurements
Weight: 89,6 kg / 197.53 lbs
Belly Ø: 104 cm / 40.94 inch
Steps: 15879
Kcal Deficit: – 1080
Workout /Cardio
Push-Ups: 3×12
Pull-Ups w. 🟩 Band: 3×10
Bicep Curls w. KB 16 : 3×15
Band Overhead Press: 3×11
Plank: sec 45, 50, 60 sec
Knee Raise:3x 11
Bike: 0
Hike:
Walk: yes
Today, I learned that wanting too much of myself isn’t always a good idea. After a quiet morning in the office, I headed straight to the mountain for the “big tour” with 900 meters of elevation gain and a descent via cable car. Ideally, by now—mid-March—I should already be on my gravel bike, pedaling off those persistent fat deposits. Unfortunately, the weather has been poor all week, and I just can’t bring myself to get on the indoor trainer now that temperatures are rising.
Back on the mountain: I had already been there on Monday, when I managed a very good time of 1:16. Today, contrary to my usual approach, I decided to go completely “all out” during the ascent because I felt good and was confident I’d set another record. This worked up to the first waypoint (350 meters), but then my performance completely collapsed. Panting, gasping, overloaded and frustrated, I finished in 1:22. Perhaps I was still tired from Monday—so for now, I’ll avoid these “all out” sessions and return to the steady 130 bpm fat-burning cardio.
In the evening, I had no desire to cook. With a very high calorie deficit still on my tracker—and facing bear-like hunger—I opted for fast food.
Breakfast: Meal Replacement
Lunch: Meal Replacement
After Workout: Protein Bar
Dinner: Big Mac, Cheeseburger, Hamburger, Salad & Coke Zero at Mackie’s
Measurements
Weight: 89,6 kg / 197.53 lbs
Belly Ø: 104 cm / 40.94 inch
Steps: tbd
Kcal Deficit: tbd
Workout /Cardio
Push-Ups:
Pull-Ups w. 🟩 Band:
Bicep Curls w. KB 16 :
Band Overhead Press:
Plank: sec
Knee Raise:
Bike: 0
Hike:
Walk: yes
tbd
Measurements
Weight: 89,3 kg / 196,87 lbs
Belly Ø: 103 cm / 40.55 inch
Steps: tbd
Kcal Deficit: tbd
Workout /Cardio
Push-Ups:
Pull-Ups w. 🟩 Band:
Bicep Curls w. KB 16 :
Band Overhead Press:
Plank: sec
Knee Raise:
Bike: 0
Hike:
Walk: yes
