Weight Lost This Week: 0.6 kg (1.3 lbs)
Total Weight Lost: 4.0 kg (8.8 lbs)
Belly Reduction This Week: 1 cm (0.4 in)
Total Belly Reduction: 3 cm (1.2 in)
Total Calorie Deficit This Week: 7,850 kcal
Total Steps This Week: 104,792 (avg. 14,970 per day)
Three weeks into my 6‑month body transformation, progress is steady. This week brought new challenges—late-night cravings, social events, and mental fatigue—but also solid improvements in endurance, fat-burning cardio, and a refined training approach. While the weight loss slowed down, my strength and endurance are on the rise. Let’s break it down!
The numbers may seem modest, but every fraction counts. The steady loss in overall weight and inches off the waist is proof that my calorie deficit and training efforts are paying off.
This week, my sports doctor confirmed that 130 bpm is my optimal fat-burning heart rate. With that in mind, I focused all my cardio—both indoor and outdoor—on staying in this Zone 2 range, ensuring that every session maximizes fat burn.
💪 Adjusting My Strength Training Routine
After researching my workouts, I realized I needed to optimize my training approach. I tweaked my program and restarted with a full-body session on Wednesday, targeting all major muscle groups. This set the stage for two solid strength sessions this week:
🚴 Indoor Cycling in the Fat-Burning Zone (130 bpm):
Today was uneventful, primarily due to intense muscle soreness from my previous workout, so I skipped strength training. With a loved one sick at home, I had to play nurse and work.
I spent plenty of time researching strength training and realized I’d been doing almost everything wrong. The soreness says it all, and I plan to adjust my training in the coming days.
Measurements
Weight: 94,4 kg / 208.12 lbs
Belly Ø: 109 cm / 42.91 inch
Steps: 13.148
Kcal Deficit: -1400 kcal
Workout /Cardio
Push Up: 0
Bicep Curl: 0
Dragon Flag: 0
Pull Up: 0
Stretching: 0
Bike: 0
Hike: 0
Walk: yes
Between playing nurse and working from home, I found time to restart my strength training. The muscle soreness from Saturday was barely noticeable, giving me the green light to jump back in.
I created a new 45‑minute full-body training plan that targets all major muscle groups. Today’s session went really well and I felt great!
Measurements
Weight: 94,6 kg / 208.56 lbs
Belly Ø: 108,5 cm / 42.72 in
Steps: 19.061
Kcal Deficit: – 1100 kcal
Workout /Cardio
Push Up: 0
Bicep Curl: 0
Dragon Flag: 0
Pull Up: 0
Stretching: 0
Bike: 0
Hike: 0
Walk: yes
Between working as a nurse and tackling tasks in my home office, I found the time to restart my strength training today! 💪 The muscle soreness from Saturday’s session was barely noticeable—another great reason to jump back in. Plus, I’m determined to fit in two sessions this week, so today was the perfect start.
After doing some research, I created a new full-body training plan that targets all muscle groups and can be done in around 45 minutes. Today’s session went really well, and I felt great doing it! 🎉
The individual exercises are listed below like a no-brainer for easy tracking. I’ll stick to this routine for a few sessions and then provide a detailed review on a dedicated page. Stay tuned!
Measurements
Weight: 94,6 kg / 208.56 lbs
Belly Ø: 109 cm / 42.91 in
Steps: 15.531
Kcal Deficit: – 1000 kcal
Workout /Cardio
Squats: 3×10
Lunges: 1×10 weighted
Push-Ups: 4×5
Negative Pull-Ups: 3×3
Bicep Curls:3×8 (8,6kg/ 19lbs)
Band Overhead Press: 3×5 gren band
Plank: 0
Bike: 0
Hike: 0
Walk: yes
I spent the day in the office and didn’t get home until shortly after midnight. Too stressed to sleep, I lounged in front of the TV until 1 AM, which led to a snacking disaster: 100 g of chocolate and a 500 g tub of Stracciatella yogurt. However, the morning brought a silver lining—a new personal low on the scale at 207.6 lbs (94.2 kg) and a 109‑cm waist. That motivated me to make the rest of the day count. I completed my very first dedicated 30‑minute cardio session on the indoor bike trainer in Zone 2, burning 227 kcal.
Later, I indulged in a roll of Choco Ministars (191 kcal), which undid some of that effort.
Measurements
Weight: 94,2 kg / 207.68 lbs
Belly Ø: 109 cm / 42.91 in
Steps: 13456
Kcal Deficit: -900 kcal
Workout /Cardio
Squats: 0
Lunges: 0
Push-Ups: 0
Negative Pull-Ups: 0
Bicep Curls: 0
Band Overhead Press: 0
Plank: 0
Bike: 30 min Zone 2
Hike: 0
Walk: yes
WOOOT. This morning, the scale read just 93.0 kg (205 lbs)! A drop of 1.2 kg (2.6 lbs) in 24 hours was shocking. It can’t be explained solely by the 30 minutes of cycling—my guess is that yesterday’s low-carb intake led to significant water loss.
My waist also shrank to 108 cm (42.5 in), a further step in the right direction. Plus, I tried Coke Light for the first time today and was pleasantly surprised by its taste and zero calories.
Measurements
Weight: 93,0 kg / 205.30 lbs
Belly Ø: 108 cm / 42.25 in
Steps: 11817
Kcal Deficit: – 1100
Workout /Cardio
Squats: 0
Lunges: 0
Push-Ups: 0
Negative Pull-Ups: 0
Bicep Curls: 0
Band Overhead Press: 0
Plank: 0
Bike: 0
Hike: 0
Walk:0
Today was truly great! I’m about to complete three full weeks of sticking to my plan every day. This morning, the scale read 93.6 kg (206.4 lbs)—a slight increase of 0.6 kg from yesterday’s surprising drop—but I’m still well ahead of my weekly goals. My waist remains at 108 cm (42.5 in).
Being Saturday, I headed to the slopes and managed 12 runs over 52 minutes of downhill skiing. My Apple Watch Ultra logged 918 active calories, though I only counted 50% for my tracking. In the afternoon, I even squeezed in a strength session and added planks to my routine (challenging at first, but I know they’ll pay off).
Measurements
Weight: 93,6 kg / 206.35 lbs
Belly Ø: 108 cm / 42.25 in
Steps: 15235
Kcal Deficit: 1300
Workout /Cardio
Squats: 0
Lunges: 0
Push-Ups: 3×6
Negative Pull-Ups: 3×3
Bicep Curls:3×7 (8,6kg/ 19lbs)
Band Overhead Press: 3×8 green
Plank: 3×20 sec
Bike: 0
Hike: 0
Walk: 0
Today was a calm, cozy Sunday. Rain, a cold wind, and fresh snow made it a day meant for staying indoors. After lunch, I hopped on the indoor trainer for a 30‑minute Zone 2 session, which felt amazing—pure focus and a great sense of doing something just for myself. Unlike previous rainy days, I didn’t overindulge; instead, I maintained balance. I ended the day with a quiet evening walk in the rain, refreshing despite the drizzle.
Measurements
Weight: 93,6 kg / 206,35 lbs
Belly Ø: 108 cm / 42.25 in
Steps: 16544
Kcal Deficit: 1050
Workout /Cardio
Squats: 0
Lunges: 0
Push-Ups: 0
Negative Pull-Ups: 0
Bicep Curls: 0
Band Overhead Press: 0
Plank: 0
Bike: yes
Hike: 0
Walk: 0
