Despite my best efforts, I’m still hovering stubbornly around 89–90 kg. It’s been nearly a month at this weight, yet I’m determined to keep pushing forward. This week, I focused on maintaining a steady heart rate of around 130 bpm during my cardio sessions, embraced meal replacements for breakfast and lunch, and indulged a bit in the evenings. Here’s how the week shaped up:
Week 12 tested my patience, but I’m convinced that consistent deficits, disciplined training, and mindful adjustments will eventually break this plateau. My body feels stronger, my stamina is improving, and I’m determined to see that reflected on the scale in the coming weeks.
Today, the scale crept up again (fuck you, plateau!), but I’m not letting it get to me—I remain committed. I had a meal replacement for both breakfast and lunch, and in the afternoon, I did my strength training. In the evening, I treated myself to a well-deserved Pasta al Pomodoro and a mixed salad, ending the day with a solid calorie deficit. I can’t do any more than that. Eventually, the weight will drop again, even though I’ve been stuck around the same weight for 22 days now. I’d really be happy if I can stay under 90 kg (about 198 lbs) for the entire week—let’s see!
Measurements
Weight: 89,5 kg / 197.31 lbs
Belly Ø: 103 cm / 40.55 inch
Steps: 13.591
Kcal Deficit: -800 kcal
Workout /Cardio
Push-Ups: 3×13
Pull-Ups w. 🟩 Band /Knee: 3×10
Bicep Curls w. KB 16 : 3×22
Band Overhead Press: 3×11
Plank: 60, 60, 60 sec
Knee Raise: 3×11
Bike: 0
Hike:
Walk: yes
Today, once again, the scale showed a few hundred grams more in the morning—even though I’m busting my ass and practically starving. Must I really keep seeing 90 kg on the scale? Whatever—I’m sticking to my plan. I’ve decided to pay more attention to my heart rate during my weekly cardio sessions and focus on staying at or below 130 bpm. I put that into practice today at lunchtime. In beautiful weather and very pleasant temperatures, I spent my lunch break on my bike and completed 60 km (37.3 mi) in Zone 2. I had only meal replacements for breakfast and lunch, plus a protein shake after training on my way back to the office.
Naturally, by evening, I experienced a serious hunger attack: I indulged with a Leberkäse Semmel served almost like an aperitif, accompanied by a glass of rosé wine; then I followed it with white rice with Pepperonata, guacamole, 2 yogurts, and 400 g (14 oz) of chocolate. And I did it all without any guilt, because I still ended the day with a 1500 kcal deficit and a full stomach.
Workout /Cardio
Push-Ups:
Pull-Ups w. Band:
Bicep Curls w. Band :
Band Overhead Press:
Plank:
Knee Raise:
Bike: yes°
Hike: 0
Walk: yes
Measurements
Weight: 89,7 kg / 200.4 lbs
Belly Ø: 103 cm / 40.55 inch
Steps: 18.275
Kcal Deficit: – 1.500 kcal
I already knew from the morning that I had to be careful today, as I was hosting a heavy lunch at my house. After a breakfast meal replacement and logging as many steps as possible, I enjoyed my beloved egg noodles with asparagus and Parmesan served with a mixed salad—definitely a feast. Right after lunch, I even took one of my cars to the mechanic and then walked back home (an extra 2 km/1.24 mi). Immediately afterward, I squeezed in a strength training session before heading back to the office. On the last few meters before reaching the office, I was greeted by friends from a nearby bar. I looked at them for too long and ended up colliding with a tree—yes, I literally collided with a tree on foot—and received a sizable graze on my forehead. In the evening, I treated myself at my favorite restaurant, where I snubbed the pizza and burger menu in favor of a beef tagliata on salad, accompanied by an affogato with vanilla ice cream and several beers. A day full of indulgence and cautious planning ended with victories on all fronts!
Workout /Cardio
Push-Ups: 14, 14, 15
Pull-Ups w. 🟪 Band: 7,7,8
Bicep Curls w. Band : 22,23,24
Band Overhead Press: 3×11
Plank: 60,60,60
Knee Raise: 3×11
Bike:
Hike: 0
Walk: yes
Measurements
Weight: 89,0 kg / 196.21 lbs
Belly Ø: 103 cm / 40.55 inch
Steps: 19.872
Kcal Deficit: – 1.600 kcal
Thursday—packed with appointments and a designated cardio day—challenge accepted! Right after my meal replacement breakfast, I headed to the office. At lunch, I caught up briefly with a family member over some street food. I enjoyed a hearty Leberkäsesemmel (over 900 kcal) and had planned to cycle afterward. However, the strong wind today prevented me from riding my bike, so I opted for hiking instead.
I attempted the 900-meter (900 m / 2,953 ft) elevation gain hike (with a cable car descent available) with the goal of keeping my heart rate below 130 bpm. Unfortunately, I wasn’t able to maintain that pace—my pulse quickly shot above 140 bpm, and I had to practically crawl uphill, even being overtaken by others. Frustrated, I aborted the hike after exactly 500 meters of elevation gain and returned on foot. I’m beginning to think it might be better to stick to biking, where it’s easier to control my heart rate.
Workout /Cardio
Push-Ups:
Pull-Ups w. 🟪 Band:
Bicep Curls w. Band :
Band Overhead Press:
Plank:
Knee Raise:
Bike:
Hike: 0
Walk: yes
Measurements
Weight: 89,3 kg / 196.87 lbs
Belly Ø: 103 cm / 40.55 inch
Steps: 19.872
Kcal Deficit: – 1.600 kcal
Today was a very ordinary Friday filled with tons of office work and my usual midday strength training. There wasn’t much extraordinary to report—except for enjoying 3 beers with friends and a few pieces of pretzel with ham. I started the day with a meal replacement and even treated myself to a piece of chocolate (for no particular reason). For lunch, I had a spinach and mushroom omelette. Dinner consisted of a bowl of noodle soup paired with three ham & cheese toasts, and later I snacked on a pretzel with ham. After my workout, I had a protein shake.
Workout /Cardio
Push-Ups: 14,14,15
Pull-Ups w. 🟪 Band:10,9,9
Bicep Curls w. Band : 23,23,25
Band Overhead Press: 3×11
Plank: 60,60,60 sec
Knee Raise: 3×11
Bike:
Hike: 0
Walk: yes
Measurements
Weight: 89,4 kg / 197,09 lbs
Belly Ø: 103 cm / 40.55 inch
Steps: 14.758
Kcal Deficit: – 600 kcal
Today was a beautiful yet very windy Saturday. With the wind preventing skiing on the exposed glaciers, I spent the morning working around the house and in the garden, and got my E-Enduro MTB in shape. In the afternoon, I went on a short ride with friends—tackling roughly 700 meters of elevation gain in tour mode through narrow forest trails before the tourists arrive and take over these routes. Naturally, I celebrated that ride with 3 beers.
For meals, I had a meal replacement and a piece of chocolate for breakfast; at lunch, I enjoyed 3 portions (each 100 g) of Pizza al Taglio; dinner was a hearty serving of Spaghetti Bolognese; and for snacks, I had 3 beers with chips and peanuts.
Workout /Cardio
Push-Ups:
Pull-Ups w. 🟪 Band:
Bicep Curls w. Band :
Band Overhead Press:
Plank:
Knee Raise:
Bike: yes
Hike: 0
Walk: yes
Measurements
Weight: 90,1 kg / 198,60 lbs
Belly Ø: 103 cm / 40.55 inch
Steps: 15.252
Kcal Deficit: – 800 kcal
Today was marked by strong winds. In the morning, I took care of errands at home and in the garden, and even made a short trip to the nearby shopping center (my personal “saddest place on earth”). After a hearty lunch and a brief siesta, I mustered the energy to ride my gravel bike: I covered 63 km (39.2 mi) with 243 m (797 ft) of elevation gain in 2 hours and 24 minutes. Heavy headwinds sometimes limited me to only 12 km/h, but overall I was satisfied with the ride as I managed to keep most of it around a 130 bpm heart rate.
Workout /Cardio
Push-Ups:
Pull-Ups w. 🟪 Band:
Bicep Curls w. Band :
Band Overhead Press:
Plank:
Knee Raise:
Bike:
Hike: 0
Walk: yes
Measurements
Weight: 89,7 kg / 197,80 lbs
Belly Ø: 103 cm / 40.55 inch
Steps: 15.552
Kcal Deficit: – 1.500 kcal
