Weight Lost This Week: 1.7 kg (3.7 lbs)
Total Weight Lost: 5.7 kg (12.6 lbs)
Belly Reduction This Week: 2 cm (0.8 in)
Total Belly Reduction: 4.5 cm (1.8 in)
Total Calorie Deficit This Week: 8,100 kcal
Total Steps This Week: 102,562 (avg. 14,651 per day)
One month into my 6‑month body transformation, the results are finally visible! This week brought new challenges—an injury, social events, and a ski day with beers—but also major progress: I hit my first pull-ups, maintained consistent indoor cycling, and kept up a high calorie deficit.
The numbers speak for themselves – 5.7 kg lost and 4.5 cm off the waist in just four weeks. It’s a huge motivation boost that keeps me pushing forward!
💪 Big Strength Gains – First Pull-Ups & More Reps!
My strength has noticeably improved. I increased my push-up max from 8 to 12 reps and even managed 2 pull-ups on Sunday—something that was unthinkable a month ago! I completed three full-body workouts, incorporating push-ups, bicep curls, overhead presses, and planks.
🚴 Indoor Cycling in the Fat-Burning Zone (130 bpm):
🚴♂️ Outdoor Cycling:
Weight loss isn’t just about training and nutrition—it’s about strategy. Here’s how I handled social events while staying in a calorie deficit:
Lesson learned: Fat loss is possible even with social events—as long as I plan ahead!
The week started rough with my first real injury—I strained my left lat during strength training (probably because I skipped a proper warm-up). I took two rest days, which meant no pull-ups all week. On Sunday, I tested myself again and managed 2 pull-ups! A month ago, I couldn’t do even 1, so that’s clear progress. Unfortunately, the pain forced me to stop the exercise, reminding me that progress isn’t always linear—and recovery is just as important as training.
Even though my training was solid, I still struggled with late-night eating:
I know I need a better strategy to curb these cravings before they become a habit.
✅ 4 weeks down – the fat loss is real!
✅ This week: 1.7 kg lost; 5.7 kg lost overall!
✅ Sticking to a heart rate of 130 bpm in the fat-burning zone works wonders.
✅ My strength is improving: 12 push-ups now versus 8 a month ago!
✅ I need to better control those late-night snacks.
Month two begins! My focus for Week 5:
🔥 Keep the fat loss going
🚴♂️ Improve endurance while staying in the 130 bpm zone
🥗 Enhance food discipline—especially at night
The first month is in the books, and I remain committed to my 6‑month transformation plan—the best results are still ahead. Let’s go! 💪🔥
Every meal, workout, and step is documented in my daily logs. (Click below to see all the details.)
📅 Day 22 – Injury scare but progress shows
📅 Day 23 – Beer, pizza & still in a deficit
📅 Day 24 – First outdoor cycling test
📅 Day 25 – Indoor trainer + strength combo
📅 Day 26 – Skiing & cycling to balance beer
📅 Day 27 – McDonald’s, but with smart choices
📅 Day 28 – One-month milestone! Big reflections
⬇ See all details in my daily logs! ⬇
Week 4 kicked off on a hectic Monday. Despite the work stress, I began the day with a strength training session. During my final set of negative push-ups, I felt a strong pull in my left lat—a small injury that made me decide to take two rest days to give my muscle a chance to recover. (If it doesn’t improve, I might have to skip pull-ups for a while, which is disappointing.) On the bright side, my scale brought good news: 93.2 kg (205.5 lbs) and a waistline of 108 cm (42.5 in).
Measurements
Weight: 93,6 kg / 206.35 lbs
Belly Ø: 108 cm / 43.50 inch
Steps: 12.641
Kcal Deficit: -1200 kcal
Workout /Cardio
Squats:
Lunges:
Push-Ups: 4×6
Negative Pull-Ups: 3×3
Bicep Curls:3×8 (8,6kg/ 19lbs)
Band Overhead Press: 3×5 green band
Plank: 3x 20 sec
Bike: 0
Hike: 0
Walk: yes
I woke up knowing today would be challenging. With a packed schedule, late-night eating, and a dangerous mix of hunger and thirst from socializing, I had to be strategic. I started the day with my usual protein shake and headed straight to work—so busy that I didn’t even think about food until 4 PM. A quick Brioche Salata kept me going, but I knew I needed to burn extra calories before the inevitable evening indulgence. I jumped on the indoor trainer and covered 19 km with a 77 m elevation gain—a solid sweat session.
Afterward, I had another protein shake for damage control, and then came the real challenge: a concert followed by a pizzeria showdown. I faced a Pizza Capricciosa and multiple beers (this time, not alcohol-free). On a small win, I skipped my usual dessert (Tiramisu) and even avoided a Digestif before heading home.
Meals:
Measurements
Weight: 93,8 kg / 205.79 lbs
Belly Ø: 108 cm / 42.52 in
Steps: 11.966
Kcal Deficit: – 1200 kcal
Workout /Cardio
Squats: 0
Lunges:
Push-Ups:
Negative Pull-Ups:
Bicep Curls:
Band Overhead Press:
Plank: 0
Bike: yes
Hike: 0
Walk: yes
I started the day with another strength training session and headed to work with my protein shake in hand—by now, my routine was becoming second nature. In the afternoon, I had my long-awaited appointment with the sports doctor. I’d been looking forward to it because I needed to know if I could continue training without restrictions. The good news: I passed my stress test with flying colors—I was able to maintain 300 watts without any issues, and my heart showed no irregularities. This meant I could keep increasing my training without concerns.
That evening, however, I caved in while watching TV: I ended up having two yogurts, 20 g of chocolate, and a ham & cheese sandwich, which pushed my calorie deficit right to its limit.
Measurements
Weight: 93,8 kg / 206.79 lbs
Belly Ø: 108 cm / 42.542 in
Steps: 14.855
Kcal Deficit: – 950 kcal
Workout /Cardio
Squats:
Lunges:
Push-Ups: 3×6
Negative Pull-Ups: 0/ pain
Bicep Curls:3×8 (8,6kg/ 19lbs)
Band Overhead Press: 3×5 green band
Plank: 3x 20 sec
Bike: 0
Hike: 0
Walk: yes
The guilt over last night’s binge spurred me into action this morning. I got on the indoor trainer first thing and completed a full hour—covering 28 km and 100 m of elevation gain—while keeping my heart rate in Zone 2 at 130 bpm (with “The Night Agent” as the perfect distraction). After my cardio session, I added a strength training workout, fortunately without any urgent work meetings interfering.
Despite this strong start, the evening proved challenging. I ended up succumbing to a yogurt and half a bar of chocolate, which left me with mixed feelings—my nerves calmed, but my conscience wasn’t as forgiving. I know I need to find a better strategy to curb these late-night cravings.
Meals:
Measurements
Weight: 93,4 kg / 205.91 lbs
Belly Ø: 108 cm / 42.542 in
Steps: 15.007
Kcal Deficit: – 1200 kcal
Workout /Cardio
Squats:
Lunges:
Push-Ups: 3×6
Negative Pull-Ups: 0/ pain
Bicep Curls: 3×9 (8,6kg/ 19lbs)
Band Overhead Press: 3×12 yellow band
Plank: 3x 30 sec
Bike: Hell yes!
Hike: 0
Walk: yes
Friday was a day of perfect weather for skiing with friends. In the morning, I hit the slopes and by the time I reached the cable car, I’d already had 3×300 ml of beer. Lunch at home was a quick spaghetti Pomodoro with Parmesan, and then I was back to work. In the evening, I didn’t make excuses—I got on the indoor trainer for an hour, covering 29 km and 142 m of elevation gain while watching “The Night Agent.” Fun fact: I weighed myself before training, drank exactly 500 ml of water, and was 100 g lighter afterward!
Measurements
Weight: 92,8 kg / 204.59 lbs
Belly Ø: 108 cm / 42.542 in
Steps: 12550
Kcal Deficit: – 1400 kcal
Workout /Cardio
Squats:
Lunges:
Push-Ups: 0
Negative Pull-Ups: 0
Bicep Curls: 0
Band Overhead Press: 0
Plank: 0
Bike: 0
Hike: 0
Walk: yes
Saturday didn’t feel like a typical weekend; I spent most of the day working in miserable weather. The only highlight was picking up my freshly serviced gravel bike from my trusted mechanic—a small bright spot on an otherwise uneventful day. Although I wasn’t inspired to train today, I still managed to stick to my calorie deficit. Even my evening McDonald’s run was strategic: I ordered 2 burgers, swapped fries for a salad, and chose Coke Zero over regular soda.
Measurements
Weight: 92,3 kg / 203.49 lbs
Belly Ø: 107 cm / 42.13 in
Steps: 17.800
Kcal Deficit: -750
Workout /Cardio
Squats:
Lunges:
Push-Ups: 0
Negative Pull-Ups: 0
Bicep Curls: 0
Band Overhead Press: 0
Plank: 0
Bike: 0
Hike: 0
Walk: yes
Today was a major milestone: one full month into my body transformation! The scale rewarded me with 91.9 kg (202.6 lbs) and my waist shrank to 106.5 cm (41.9 in)—clear progress that fills me with pride and motivation.
After a short morning walk, I hopped on my freshly serviced gravel bike. I rode 38.5 km (23.9 mi) with a 292 m (958 ft) elevation gain in sunny 12°C, all while strictly maintaining my heart rate at 130 bpm—the ideal fat-burning zone, as confirmed by my sports doctor. Following the ride, I headed straight to the basement for my third strength session of the week. I used the first set of each exercise to check my progress, and the results were very satisfying: I can now do 12 push-ups—up from 8 a month ago!
Measurements
Weight: 91,9 kg / 202.6 lbs
Belly Ø: 106,5 cm / 41.93 in
Steps: 17.923
Kcal Deficit: – 1400
Workout /Cardio
Squats: 0
Lunges: 0
Push-Ups: 1X12, 2×7
Negative Pull-Ups: 0
Bicep Curls: 3x 3 x
Band Overhead Press: 0
Plank: 0
Bike: yes
Hike: 0
Walk: yes
