This week was the most active one so far—with three heavy hikes (each over 800 m elevation gain), three intense strength training sessions, and one memorable skiing session. I pushed my limits on every front, and for the first time, my weekly average weight increased slightly. I believe this is due to increased muscle mass and a higher carbohydrate intake required to fuel these rigorous activities, rather than fat gain. On the bright side, my waist measurement dropped significantly to 103 cm.
Week 10 has set a new benchmark in my transformation journey. Despite a slight numerical increase on the scale, the significant drop in my waist measurement and the undeniable improvements in my endurance and strength confirm that I’m on the right path. I’m motivated to continue pushing my limits and see where this enhanced level of activity takes me next.
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.
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: yes
Walk: yes
Today was a typical office morning, followed by a hearty lunch and a strength training session. In the afternoon, I visited an area full of childhood memories—my parents’ summer house used to be here at around 1300 meters, where I spent countless summers. Unfortunately, that house was sold a few years ago. While in the area, I parked my car a little way down and took a short walk through snowy forests, both to relive some childhood memories and to burn a few extra calories. I admittedly indulged with food a bit too much today, but that worked out since I still managed an acceptable calorie deficit by evening.
Measurements
Weight: 89,3 kg / 196,87 lbs
Belly Ø: 103 cm / 40.55 inch
Steps: 17.176
Kcal Deficit: -900 kcal
Workout /Cardio
Push-Ups: 2×11, 1×12 Pull-Ups w. 🟩 Band /Knee: 3×7 Bicep Curls w. KB 16 : 3×20 Band Overhead Press: 3×11 Plank: 50, 55, 60 sec Knee Raise: 3×11
Bike: 0 Hike: Walk: yes
It’s been raining all week 🙁 Out of frustration from not being able to ski or finally ride my bike, I really let myself go with both breakfast and lunch today. For breakfast, I had a Carnival donut, black bread with salami and cheese, and a boiled egg. At lunch, I devoured three pieces of Pizza al Taglio. As I began to worry about how I’d manage a calorie deficit (after all, this gloomy weather usually leaves me glued to the fridge), the phone rang: the guys wanted to go on a group hike.
We headed to the foot of a nearby mountain pass (about a 30-minute drive), where we tackled 850 meters of elevation gain in 1 hour and 30 minutes—braving heavy rain and thick fog. We took the cogwheel train for the descent, which conveniently runs both ways. Naturally, this mountain triumph had to be celebrated: first with 0.5 liters of beer and a pretzel at a brewery near the valley station, then another 0.3 liters of beer and 2 Leberkäse sandwiches as trail food at a friend’s place before heading home. Although the hike burned 1080 kcal, the extra calories from the indulgent meals and drinks (about 440 kcal) meant I ended up with only a modest deficit of around 400 kcal. Nonetheless, we had an absolute blast, and thanks to some restraint at dinner, I can still look back on the day with a nearly acceptable calorie deficit!
Measurements
Weight: 90,3 kg / 199,08 lbs
Belly Ø: 103 cm / 40.55 inch
Steps: 19.162
Kcal Deficit: -750 kcal
Workout /Cardio
Push-Ups:
Pull-Ups w. 🟩 Band:
Bicep Curls w. KB 16 :
Band Overhead Press:
Plank: sec
Knee Raise:
Bike: 0
Hike: yes
Walk: yes
After an intense week of sports, I treated myself at breakfast. Immediately afterwards, I headed to the local mountain to ski—unfortunately, for the last time this season on this hill, as the ski area here closes today. Even more, the lift on my absolute favorite slope, which has stood there for 20 years, took its final run today; it will be replaced over the summer with a new, modern lift that should cut the riding time in half. I had the honor of being the very last skier to take that final ride on this hill.
Shortly before 4 PM, amid dense fog and snowfall, I bid a dignified farewell to the slopes here and let a flood of memories come rushing back. We celebrated the end of the season at the ski hut with a plate of Hirtenmaccheroni—a rich dish of Bolognese with ham, cream, and mushrooms—and a glass of wine.
Measurements
Weight: 90,5 kg / 199,60 lbs
Belly Ø: 103 cm / 40.55 inch
Steps: 14,275
Kcal Deficit: .770 kcal
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
