The first week of my body transformation began at 97.6 kg (215.17 lbs) and a belly circumference of 111 cm (43.7 inches). While I made some progress, it was a week full of lessons and realizations.
Activity-wise, I managed to incorporate skiing and some daily movement, but office days left limited time for consistent exercise. Meals were a mix of disciplined choices and indulgences, including pizza night, a veal Wiener Schnitzel, and beers on the slopes. Despite these indulgences, I maintained an overall calorie deficit, though there’s room to improve.
I also realized that skipping meals doesn’t work. While skipping breakfast is manageable, avoiding other meals only leads to intense hunger and eventually binge eating. This week’s experience made it clear: consistency and balance in meals are essential to avoid undoing progress.
While I didn’t achieve all my goals this week, the 1 kg (2.2 lbs) weight loss is a strong start and shows that progress is possible. The snug ski jacket and fluctuating belly measurement remind me of the work still ahead.
Week 1 was a learning curve, but it’s laid the groundwork for what’s to come. For Week 2, the focus will be on consistency in movement, maintaining a solid calorie deficit, and improving my meal choices. Onward and upward!
This Sunday was sunny, but the wind was extreme and the cold made staying outside unappealing. I spent most of the day indoors. Skipped breakfast again – this seems to work quite well for me.
For lunch, I made a homemade burger with top-quality butcher’s meat, alpine cheese, and a fried egg. Dinner was a creamy potato soup paired with cold cuts and bread. Everything went smoothly until I ended up on the couch.
As soon as the TV was on, the cravings hit hard. This time I went through a Skyr, a forest fruit yogurt, and five chocolate bananas. (Who even brought those into my house?)
The final tracking result? Disappointing: just a 50 kcal deficit today.
Measurements
Weight: 96,3 kg / 212.3 lbs
Belly Ø: 110,5 cm / 43.50 inch
Steps: 8.137
Kcal Deficit: -50 kcal
Workout /Cardio
Push Up: 0
Bicep Curl: 0
Dragon Flag: 0
Pull Up: 0
Stretching: 0
Bike: 0
Hike: 0
Walk: yes
Skipped breakfast and also had no snacks in the morning – as I’ve been doing almost every day now. Maybe it’s time to fully commit to 16:8 fasting? Lunch was a generous portion of spaghetti Bolognese. But in the afternoon, those nervous stomach aches hit me again, the ones I always get when I’m stressed. They were so uncomfortable that I had no appetite for the rest of the day, nor any motivation for exercise or activity. On the bright side, I managed to hit a solid calorie deficit!
Measurements
Weight: 96,4 kg / 212.53 lbs
Belly Ø: 110 cm / 43.31 in
Steps: 10.778
Kcal Deficit: – 2000 kcal
Workout /Cardio
Push Up: 0
Bicep Curl: 0
Dragon Flag: 0
Pull Up: 0
Stretching: 0
Bike: 0
Hike: 0
Walk: yes
Well, if only it were always this easy … For 24 hours, I only had one meal, and this morning, during my daily weigh-in ritual, the scale showed almost 1 kg (2.2 lbs) less than yesterday! I have no idea where such a big loss came from in such a short time, but after a bit of research, I found out that weight can fluctuate by up to 2 kg (4.4 lbs) from one day to the next. Still, I’m happy, especially because the first small successes are becoming visible. My waist measurement was also down to 109.5 cm (43.1 inches) today – the lowest it’s been in years.
There was no workout today, as work kept me stuck at my desk. I skipped breakfast. For lunch, I had spaghetti alle vongole, and for dinner, beetroot dumplings with gorgonzola sauce, plus some chocolate and yogurt for dessert.
Measurements
Weight: 95,5 kg / 210.54 lbs
Belly Ø: 109,5 cm / 43.11 in
Steps: 10.211
Kcal Deficit: – 1150 kcal
Workout /Cardio
Push Up: 0
Bicep Curl: 0
Dragon Flag: 0
Pull Up: 0
Stretching: 0
Bike: 0
Hike: 0
Walk: 0
The first 10 days of my body transformation are done! This initial phase was crucial to put my theoretical knowledge about calorie deficits into practice.
Today, I took on a new challenge: strength training. After thoroughly researching the right exercises and timing, I got started with the following routine:
It was tough, but I’m proud that I finally took the first step. As I’m writing this, I feel deeply satisfied – and every muscle I worked today. It’s a great feeling to finally get moving! I’m curious to see how I’ll feel tomorrow. 😅
Since I had to leave my car at the shop for maintenance, I ended up walking quite a few extra steps today – a nice unexpected bonus.
For today’s meals, I skipped breakfast, had vegetarian carbonara with corn salad for lunch, enjoyed toast and fruit salad for dinner, and ended the day with 0.5 liters of beer with friends after a meeting.
Measurements
Weight: 95,1 kg / 209.66 lbs
Belly Ø: 110 cm / 43.31 in
Steps: 13.620
Kcal Deficit: – 1000 kcal
Workout /Cardio
Push Up: 3×6
Bicep Curl: 3×8 x 8,6 kg
Dragon Flag: 3×6 Floor Leg Rises
Pull Up: 3×3 Negative Pull Ups
Stretching: 0
Bike: 0
Hike: 0
Walk: yes
Whoa! I started strength training at home yesterday – just simple bodyweight exercises. And today? Let me tell you, every muscle above my belly button is screaming. Abs? On fire. Chest? Toast. Even some muscles close to elbows are complaining. Some basic daily movements? Straight-up uncomfortable. Guess it was way overdue to get started. I never thought such a small workout could leave me this sore – clearly, I’ve got some catching up to do!
Once this soreness dies down, I’m diving right back into the same exercises. Can’t wait to see if I survive round two with a little more dignity. 😏
But hey, I didn’t let sore arms stop me – today, it was leg day. I hopped on the indoor bike because cardio and cycling are going to be major players in my transformation plan. To kick things off, I did an FTP test to track my starting point. Result? FTP 208 – not bad! Feels like a flashback to last year’s rides, which is pretty encouraging.
The food situation today:
Breakfast: Protein shake with water and 100 ml of soy milk.
Lunch: A whole cauliflower drizzled with olive oil. (Yep, just cauliflower. Call me fancy.)
Dinner: McDonald’s! (Not my plan, but life happens.) I played it smart with my calorie tracker and enjoyed a Gran Crispy McBacon and a cheeseburger – no fries, just sparkling water. And get this: even with that indulgence, I still ended up with a 1,900 kcal deficit. Winning! 🍔😎
Measurements
Weight: 95,5 kg / 209.66 lbs
Belly Ø: 109,5 cm / 43.31 in
Steps: 15.250
Kcal Deficit: – 1890 kcal
Workout /Cardio
Push Up: 0
Bicep Curl: 0
Dragon Flag: 0
Pull Up: 0
Stretching: 0
Bike: yes
Hike: 0
Walk: yes
