Week 11 Body Transformation: Holding Steady Around 90 kg

This  great week felt like a transitional phase in my transformation journey: the scale stubbornly hovered around 90 kg (198 lbs), my belly measurement remained at 103 cm, and I officially ended my ski season. I also introduced creatine into my routine, which may be contributing to some water retention—potentially explaining why my weight isn’t dropping further despite consistent calorie deficits. Here’s how Week 11 unfolded:

Key Metrics for Week 11

• Weight Range: Mostly between 89.1 kg and 90.2 kg
• Waist Measurement: 103 cm
• Total Calorie Deficit: ~7,800 kcal (based on daily logs and recalculations)
• Total Steps: ~100,000 (gardening, ski day, general walking)
• Strength Training Sessions: 3 (Days 71, 73, 75)
• Cardio Sessions: 2
  • Day 74: 57 km gravel bike ride
  • Day 77  Last ski day of the season
• Meal Replacements: Used on most days for breakfast or lunch (combined with real meals in the evening)
• New Supplement: Started taking creatine, which can lead to short-term weight gain from water retention

Highlights of the Week

1. Creatine Introduction: I began taking creatine, which might explain why the scale isn’t budging. Creatine often leads to water retention but can also improve strength.
2. Consistent Strength Gains: Despite hovering around 90 kg, I’ve been able to increase my push-up counts, plank durations, and pull-up band resistance. My midday strength sessions are paying off.
3. Ending the Ski Season: I wrapped up skiing for the season amid foggy slopes and mild spring temperatures. It was a bittersweet farewell but also a sign that it’s time to transition to warmer-weather activities.
4. First Major Gravel Ride: On Day 74, I clocked 57 km (35 mi) on the gravel bike, burning a substantial number of calories—though my pace was slower than I’d hoped, likely due to headwinds and early-season legs.
5. Daily Hydration: I’ve made a conscious effort to increase my water intake to 2 liters per day. My body seems to be adjusting, and I’m no longer running to the restroom every half hour!

Challenges & Lessons

• Staying Motivated Around 90 kg: It’s frustrating to see the same scale number for weeks. However, the combination of creatine and increased muscle mass could be masking fat loss.
• Weather and Mood Swings: Poor weather impacted my outdoor training, and personal stress took a toll on my appetite and motivation. Gardening proved a helpful, active alternative on Day 76.
• Balancing Meal Replacements: While meal replacements help maintain a calorie deficit on busy days, I sometimes overindulge at dinner. Fine-tuning the balance between liquid and solid meals will be key.
• Recalculation of Deficits: Yazio’s lower weekend deficits prompted me to recalculate certain days. It’s a reminder that tools can miscalculate, and I need to stay vigilant in tracking my true intake and expenditure.

Moving Forward

• Trust the Process: Even if the scale hovers around 90 kg, I’ll focus on consistent deficits, solid protein intake, and gradual strength gains.
• Lean into Warm-Weather Activities: With ski season ending, I’ll shift more toward biking and hiking, watching out for saddle sores and optimizing my gear.
• Monitor Creatine’s Effects: I’ll keep an eye on how creatine impacts my performance and weight. Once I adapt, I may see better strength results and, hopefully, a lower scale number once the water weight stabilizes.
• Refine Meal Timing: Using smaller meal replacements or splitting them throughout the day could help avoid evening overindulgence—especially on low-activity days.

Week 11 was a lesson in patience and adaptation. Although I’m still stuck around 90 kg, I’m confident that consistent strength training, mindful nutrition, and a shift toward warmer-weather activities will eventually break this plateau. The journey continues—one step (or pedal stroke) at a time!