Week 5 was a tough reality check—no sugarcoating it. For the first time since starting my transformation, I gained weight, increasing from 91.9 kg to 92.4 kg (+0.5 kg). My belly circumference also grew slightly from 106.5 cm to 107 cm. This week served as a stark reminder of how quickly progress can reverse without discipline, but I’m determined that this setback will not define my entire journey.
This week was rough—but it doesn’t define my overall journey. It’s a wake-up call and an opportunity to bounce back stronger than before. The comeback starts now. Let’s get back on track! 💪🔥
My day began with an unexpected wake-up call: a Faschingskrapfen staring me in the fridge. Not the champion’s breakfast, but I ate it anyway. I tried to channel my earlier progress into renewed focus.
Work was intense enough to keep further snacking at bay, and by lunchtime, I felt my motivation returning. A lean veal schnitzel with white rice helped balance the sugary start, and despite a jam-packed day, I managed a decent calorie deficit—without feeling hungry.
No time for strength training today, as family and work took over.
Meals:
Measurements
Weight: 91,9 kg / 202.6 lbs
Belly Ø: 106,5 cm / 41.93 inch
Steps: 16.403
Kcal Deficit: -1100 kcal
Workout /Cardio
Squats:
Lunges:
Push-Ups: 0
Negative Pull-Ups: 0
Bicep Curls:0
Band Overhead Press: 0green band
Plank: 0
Bike: 0
Hike: 0
Walk: yes
I dedicated the entire day to work in preparation for a ski day with friends the next day. Hunger struck, and due to time constraints I ended up grabbing two burgers at McDonald’s. On the bright side, I swapped fries for a salad (saving about 300 kcal) and opted for Coke Zero over regular soda (saving roughly 186 kcal).
I didn’t move much today, and without any training, my deficit remained small. I weighed in this morning at just over 92 kg—about 600 g more than last week’s final reading—but I’m determined to make up for it on the slopes tomorrow.
Meals:
Measurements
Weight: 92,5 kg / 203.93 lbs
Belly Ø: 107 cm / 42.52 in
Steps: 8668
Kcal Deficit: – 550
Workout /Cardio
Squats: 0
Lunges:
Push-Ups:
Negative Pull-Ups:
Bicep Curls:
Band Overhead Press:
Plank: 0
Bike: 0
Hike: 0
Walk:
he day started early at 6 AM with a 2.5-hour drive to Arlberg—one of the world’s largest ski regions, boasting 222 ski lifts. Our original plan was to conquer the legendary “Run of Fame” (85 km of slopes, 18,000 m vertical), but we ended up enjoying over 40 km of breathtaking skiing instead.
At Oberlech, we feasted on a fantastic Wienerschnitzel with parsley potatoes at the iconic Hotel Goldener Berg, high above Lech. The weather was flawless, and we lounged in T-shirts on the terrace, soaking in the alpine views—with a few beers to top it off. I tracked the session with my Apple Watch Ultra in Alpine Ski mode (and, not fully trusting the numbers, I counted only half of the recorded calories).
Meals:
Measurements
Weight: 92,3 kg / 203.49 lbs
Belly Ø: 107 cm / 42.52 in
Steps: 13.204
Kcal Deficit: – 2.000
Workout /Cardio
Squats: 0
Lunges:
Push-Ups:
Negative Pull-Ups:
Bicep Curls:
Band Overhead Press:
Plank: 0
Bike: 0
Hike: 0
Walk: yes
The day after Arlberg, my body was screaming in protest—sore calves, aching back, and a nagging pain in my right wrist and shoulder. Given the steep, icy slopes, I wasn’t surprised (though I thought I’d be in better shape!). I skipped any training today to let my body recover, especially my wrist, which is now giving me sharp, pulling pains.
Still, I managed my calorie deficit by controlling my meals. For Dinner I treated myself to a French omelet with onions, mushrooms, and spinach—a carb-light dinner that I plan to repeat in the coming weeks.
Meals:
Measurements
Weight: 92,4 kg / 203.71 lbs
Belly Ø: 107 cm / 42.52 in
Steps: 12.518
Kcal Deficit: – 1380
Workout /Cardio
Squats: 0
Lunges:
Push-Ups:
Negative Pull-Ups:
Bicep Curls:
Band Overhead Press:
Plank: 0
Bike:
Hike: 0
Walk: yes
Today, I felt my motivation slipping away. I caught myself making excuses to skip training and craving foods that don’t belong in my plan. Overall, it was a disaster—no strength training, no cardio, and barely any steps. My weight began creeping up compared to last week, and while my belly measurement remained stable, it was only because I barely maintained my calorie deficit.
This isn’t acceptable—a body transformation isn’t supposed to be easy, and I need to get back on track before I settle for being unfit and unhappy.
Meals:
Measurements
Weight: 92,4 kg / 203.71 lbs
Belly Ø: 107 cm / 42.52 in
Steps: 13185
Kcal Deficit: – 600 kcal
Workout /Cardio
Squats: 0
Lunges:
Push-Ups:
Negative Pull-Ups:
Bicep Curls:
Band Overhead Press:
Plank: 0
Bike:
Hike: 0
Walk: yes
Today, I gave it my all—but in the wrong direction. The morning started with a Faschingskrapfen (a not-so-ideal omen), and then I headed out skiing with friends. However, the weather turned foul, and instead of carving fresh tracks, we ended up spending most of the day in the ski hut—drowning in Prosecco, beer, and a massive pasta lunch. By 2 PM, we’d only managed three short runs before calling it quits.
At some point, I completely stopped caring about my diet. After the first few Proseccos, it was game over. We were hammered and had an absolute blast—just making it back down the mountain in one piece felt like an achievement. The final descent was pure madness: high alcohol levels, low visibility, and even a snowstorm. Back home, I crashed straight to bed. Then, around 6 PM, I forced myself to get up for dinner—a fully set table with more pasta. Thanks to the alcohol crash in the afternoon, I went all in: two plates, extra olive oil, and a generous load of Parmesan.
Meals:
Measurements
Weight: 92,0 kg / 202.83 lbs
Belly Ø: 107 cm / 42.52 in
Steps: 13247
Kcal Deficit: +952 (over)
Workout /Cardio
Squats: 0
Lunges:
Push-Ups:
Negative Pull-Ups:
Bicep Curls:
Band Overhead Press:
Plank: 0
Bike:
Hike: 0
Walk: well…
I woke up with a pounding headache—no surprise, given yesterday’s excesses. But it was Sunday, and I decided to head back to the slopes with my loved ones, seeking a fresh start away from the usual party huts.
Today was noticeably better: I skied solidly for 2.5 hours in light snowfall with no unnecessary stops and minimal drinking. At lunchtime, I joined my family at the ski hut where a few people even asked if we had made it home in one piece last night. We did—barely. I tried to redeem the day with a simple meal: a warm bowl of goulash soup and a small Wiener Schnitzel. For the first time in days, I paid close attention to my calorie tracker.
Then, the evening hit hard: Guests at home brought a fancy spread of cold cuts, bread, and cheese. I couldn’t resist—two glasses of red wine and a serving of homemade Pappardelle later, it was clear: Week 5 had spiraled into disaster again.
Meals:
Measurements
Weight: 92,4 kg / 204.49 lbs
Belly Ø: 107 cm / 42.52 in
Steps:12800
Kcal Deficit: – 600
Workout /Cardio
Squats: 0
Lunges:
Push-Ups:
Negative Pull-Ups:
Bicep Curls:
Band Overhead Press:
Plank: 0
Bike:
Hike: 0
Walk: well…
One word: disaster. My weight bumped up by 0.5 kg, waist by 0.5 cm, and I managed zero proper workouts. Skiing turned into partying, and I let old habits take over.
Still, I’m not giving up. This week doesn’t erase the progress I made in Weeks 1–4. Sometimes, you just have to face the facts, learn from it, and bounce back stronger.
Starting next week, I’m hitting the reset button. Let’s turn this around—no more excuses.
