Weight Lost This Week: 2.0 kg (4.4 lbs)
Total Weight Lost: 3.3 kg (7.3 lbs)
Belly Reduction This Week: 1.5 cm (0.6 in)
Total Belly Reduction: 2 cm (0.8 in)
Total Calorie Deficit This Week: 9,950 kcal
Total Steps This Week: 77,337 (avg. 11,048 per day)
Week 2 of my body transformation is done! This week I reached major milestones: I broke the 95 kg barrier, started strength training, and even tracked my first skiing session for calorie burn. The progress is beginning to show, and I feel even more motivated to keep pushing forward. Let’s break down what worked, what didn’t, and what’s next.
Even though the numbers aren’t huge, every kilogram and centimeter matters. The steady loss in weight and inches off the waist confirms that my calorie deficit and training are working.
💪 Starting Strength Training – Finally Taking Action!
After 10 days of focusing on nutrition and calorie control, I finally began strength training. My first full-body workout was on Day 11—it was tough, but it felt like a major breakthrough. I even completed a second session later in the week, reaching my goal of two workouts.
🚴 Cardio & Activity Tracking:
Breaking the 95 kg Barrier – A Major Motivation Boost!
One of the biggest highlights was my Friday morning weigh-in at 94.8 kg (209 lbs)! It was the first time in years my weight dipped below 95 kg, and that was a huge mental win. My waist dropped to 109 cm (42.9 in), confirming that my calorie deficit is working. Although muscle soreness from my first strength workouts was real, it reminded me that recovery is just as important as training.
It was a sunny Sunday, but the extreme wind and cold kept me indoors. I skipped breakfast once again—which seems to work 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 was going smoothly until I plopped down on the couch. As soon as the TV turned on, cravings hit hard. I ended up devouring a Skyr, a forest fruit yogurt, and five chocolate bananas. (I still can’t believe those made it into my fridge!)
Meals:
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
Today I skipped breakfast and had no snacks in the morning—perhaps a sign that I might commit to 16:8 intermittent fasting. For lunch, I enjoyed a generous portion of spaghetti Bolognese. However, stress brought on my familiar nervous stomach aches, leaving me with little appetite for the rest of the day and no motivation for exercise. On the plus side, I managed to hit a solid calorie deficit despite everything.
Meals:
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
Today, I only had one meal over 24 hours, and during my daily weigh-in I saw almost 1 kg (2.2 lbs) less than yesterday! I’m not entirely sure where such a big drop came from—research shows weight can fluctuate by up to 2 kg (4.4 lbs) in a day—but I’m happy because these small successes are visible. My waist also shrank to 109.5 cm (43.1 in), the lowest it’s been in years.
Work kept me at my desk, so no workout today, and I skipped breakfast. For lunch, I had spaghetti alle vongole, and dinner featured 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
After the first 10 days of theory and calorie control, I finally took on my first full-body strength workout today. I followed a routine that included floor leg raises for my abs, push-ups for chest and triceps, negative pull-ups for back and arms, and dumbbell exercises for my almost non-existent biceps. It was tough, but I felt a deep satisfaction from finally getting moving.
Since I had to leave my car for maintenance, I ended up walking extra—an unexpected bonus! For meals, I skipped breakfast, had a 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
Today was all about office work, meetings, and client visits. I even took my road bike in for servicing so I’d be ready to rack up miles (and burn calories) as soon as the weather permits. The highlight of the day was the morning weigh-in: 94.8 kg (approximately 209 lbs)—the first time in ages I’ve been under 95 kg! My waist measurement dropped to 109 cm (about 42.9 in), a huge mental boost. Muscle soreness from my previous workout was still intense, so I decided to skip any additional workout today.
Meals:
Measurements
Weight: 94,8 kg / 209.66 lbs
Belly Ø: 109 cm / 42.91 in
Steps: 10.545
Kcal Deficit: – 1300 kcal
Workout /Cardio
Push Up: 0
Bicep Curl: 0
Dragon Flag: 0
Pull Up: 0
Stretching: 0
Bike: yes
Hike: 0
Walk: yes
A day just the way I like it: My friends showed up at 8 AM, and off we went to the ski slopes in perfect weather. I tracked my skiing calories with my Apple Watch Ultra, though I used only about 50% of the tracked calories because the numbers seemed inflated.
An interesting note: I’ve always had issues with my left ski boot pressing on my foot, but today I managed to keep the buckles closed all day—maybe a sign of my progress? Later that evening, I squeezed in my second bodyweight-training session of the week, reaching my goal of two workouts.
Meals:
Measurements
Weight: 95,2 kg / 209.88 lbs
Belly Ø: 110 cm / 43.31 in
Steps: 7.220
Kcal Deficit: – 1450 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
Today was quiet and peaceful, mainly because a family member was away on a hike. The highlight was a new low on the scale: 94.3 kg (approximately 208 lbs)! I’m especially proud that I managed to avoid overeating, even though I spent most of the day near the fridge.
I did feel some muscle soreness from yesterday’s training, but not as intense. I wrapped up the day with a brief evening walk, finishing with a solid calorie deficit of around 1,000 kcal.
Measurements
Weight: 94,3 kg / 207.9 lbs
Belly Ø: 109 cm / 42.91 in
Steps: 16.8260
Kcal Deficit: – 1000 kcal
Workout /Cardio
Push Up: 0
Bicep Curl: 0
Dragon Flag: 0
Pull Up: 0s
Stretching: 0
Bike: 0
Hike: 0
Walk: yes
That wraps up Week 2—a week of breaking barriers, gaining strength, and pushing through challenges like late-night cravings and social eating. The milestones, especially breaking the 95 kg barrier and completing my first strength workouts, have given me a huge boost. I’m committed to refining my evening routine and meal discipline as I move forward.
What’s Next?
I’m proud of the progress in these two weeks and excited to keep pushing forward!
