Week 8: Between Carnival Temptations and Mountain Adventures

This week was marked by festive indulgences on one hand and significant progress in endurance and strength on the other. I began the week at 90.8 kg and ended it at 91.1 kg, a slight increase of 0.3 kg. My waist measurement remained stable at 105 cm, and despite the scale’s reading, I feel a continued momentum in my fitness journey.

Key Metrics for Week 8

  • Start Weight (Day 50): 90.8 kg
  • End Weight (Day 56): 91.1 kg (Weekly Change: +0.3 kg)
  • Waist Measurement: Stable at 105 cm
  • Total Calorie Deficit: ~8,210 kcal
  • Total Steps: ~136,487
  • Strength Training Sessions: 3 (Days 1, 3, 5)
  • Cardio Sessions: 6
    • Day 2: Hike
    • Day 4: Hike
    • Day 6: Skiing + Hike
    • Day 7: Skiing + Hike
  • Meal Replacements Used: 7 total
    • Day 1: 1
    • Day 2: 2
    • Day 3: 2
    • Day 4: 0
    • Day 5: 1
    • Day 6: 1
    • Day 7: 0

Highlights of the Week

  1. Navigating Carnival Temptations: Donuts, Weißwurst, beer, and large pasta meals could have derailed my deficit. However, I balanced them by making healthier choices at other times and staying active—often with spontaneous hikes.
  2. Late-Night Resolve on Day 1: After a long day of driving and phone calls, I nearly opted for the couch and snacks. Instead, I completed a late strength training session between 10 PM and 11 PM. It felt great to end the day on a disciplined note.
  3. Endurance and Performance Gains:
    • Hiking: Multiple steep hikes this week (900 m elevation on Day 2, ~700 m on Day 7) demonstrated significant improvements in my stamina.
    • Skiing: I managed to ski on Days 6 and 7, and despite poor weather shortening one session, I compensated with an additional hike. Combining these activities back-to-back is a new milestone for me.
  4. Reduced Pain and Faster Recovery: Consistent strength training has significantly reduced my back pain, allowing me to undertake long hikes and ski days without the previous discomfort.

Challenges & Lessons

  • Carnival-Induced Weight Fluctuations: The scale spiked on some days (notably Day 5 at 91.5 kg), likely due to sodium- and sugar-rich meals. I’m learning to accept that short-term fluctuations don’t necessarily indicate real fat gain.
  • Managing Hunger Surges: Meal replacements are helpful, but on high-activity days (like Day 3), I sometimes became extremely hungry by evening. Strategically adding a balanced snack could help prevent fridge raids.
  • Fitting in Social Events: Social commitments and parties introduced extra temptations. Quick lunch-break hikes (sometimes while slightly tipsy!) helped me burn off some of those extra Carnival treats.

Moving Forward

  • Fine-Tune Meal Replacement Usage: I’ll continue using them to manage my calorie intake efficiently but need to watch for hunger spikes and plan extra snacks if I’m doing extensive cardio or combining multiple workouts.
  • Embrace Post-Carnival Focus: With major festivities winding down, I anticipate fewer temptations, making it easier to adhere to my planned deficits and weekly workout goals.
  • Monitor Trends Over Spikes: I gained 0.3 kg this week, but I’ve learned that water retention and high-sodium meals can temporarily skew the scale. My overall fitness level and stable waist measurement confirm I’m on the right track.
Despite the Carnival challenges, I managed to stay close to my goals and push my physical limits further. Ending Week 8 at 91.1 kg might be a slight numerical gain, yet my hikes, skiing sessions, and overall energy levels show genuine progress. I’m motivated to continue refining my plan and see where my growing strength takes me next.

⬇️ Day-by-Day Journal: Week 8 ⬇️

Week 8/ Day 1

Day 50: An Intense Day of Discipline

Today was an intense day: lots of time spent in the car and on the phone, and even lunch came with some pressure to eat. I managed to hold back somewhat, but the carnival donuts (Faschingskrapfen) got the better of me—I ended up having 2! They could easily have been 5, as so many were offered. Later in the evening, a bout of highway hunger led me straight to McDonald’s, where I tried a wrap (my first!), a small cheeseburger, salad, and a Coke Zero. With every McDonald’s visit, the calorie count goes down, right?

Late after getting home, I faced the big decision: reward myself with the couch, Netflix, beer, and snacks, or stick to my plan and do strength training (as always on Mondays). A quick glance at my tracker made it clear: I wasn’t hitting my deficit goals, and I had committed so much to staying on track. So, I ended up doing my latest training session ever—between 10 and 11 PM—and finished it with a protein shake in hand, feeling extremely satisfied with my self-discipline! I can tell that at day 50, keeping to my plan is much easier than at the start of the transformation. That makes it far easier to stay on course and keep pushing forward.

Meals
  • Breakfast: Meal replacement
  • Lunch: Egg noodles (pappardelle) with tomato sauce, 2 carnival donuts
  • Dinner: Cheeseburger, McDonald’s wrap, salad, 10 pieces of fries
  • Snacks: A handful of nuts (delicious!)
  • After Workout: Protein shake with soy milk

Measurements

Weight: 90,8 kg / 200.18 lbs

Belly Ø: 105 cm / 41.34 inch

Steps: 15.368

Kcal Deficit: – 1.150 kcal

 

Workout /Cardio

Push-Ups: 3×9
Pull-Ups w. Band: 3×10
Bicep Curls w. Band : 3×10
Band Overhead Press: 3×10
Plank: 3×35
Knee Raise:3×10

Bike: 0
Hike: 
Walk: 

Belly -20 cm
0%
Weight: -20kg
0%

Week 8/ Day 2

Day 51: Pushing Through with a Big Hike

Right after waking up, the scale showed an encouraging 90.5 kg. I snapped my daily progress photo, spent nearly an hour tackling emails, and took the rest of the morning off. Today was cardio day. I still can’t get on the bike, and it may take a while for my saddle sore to fully heal – so I opted for hiking to stay on track. I decided on a longer hike today, choosing a route that allowed me to skip the descent by taking the cable car back down.

At 10 AM, I reached the valley station of the cable car, and from there I hiked for 1 hour and 38 minutes over 5.33 km with 900 m (2,953 ft) of elevation gain, much of it steep. In the variable, challenging terrain, it was tough to keep my heart rate around 130 bpm, so I had to slow down at times. For comparison, trained power walkers can usually make it in about 1:10, and very fit hikers even in 53 minutes. This popular hiking route, thanks to the cable car descent option, often sees me being overtaken—mostly by fit women in stylish, matching Mammut, Dynafit, or La Sportiva gear—while I huff along in my old Nike sweatpants, T-shirt, and down vest… not to mention the sympathetic looks from some of the ladies. On the bright side, I crossed paths with a magnificent ibex, a beautiful and rare encounter that I’d never have experienced with my previous lifestyle.

Despite the demanding hike, which burned 1,099 kcal, I managed my eating well: a 500 kcal meal replacement for breakfast and another 800 kcal meal replacement after training easily carried me into the evening. I was able to indulge properly at dinner and later on the couch—my tracker gave me the green light for eating until I was completely satisfied, while still maintaining a substantial calorie deficit.

Meals

  • Breakfast & Lunch: Meal Replacement
  • Dinner: Käsespätzle, mixed salad, one alcoholic beer, one serving of Skyr
  • Snack (on the Couch): 2 small open-faced sandwiches with Lyoner sausage, cheese, and artichokes; 20 g chocolate; and a yogurt

Measurements

Weight: 90,5 kg / 199.52 lbs

Belly Ø: 105 cm / 41.34 inch

Steps: 23.200

Kcal Deficit: -1.300 kcal 

 

Workout /Cardio

Push-Ups: 
Pull-Ups w. Band: 
Bicep Curls w. Band : 
Band Overhead Press: 
Plank: 
Knee Raise:

Bike: 
Hike: yes
Walk: yes

Belly -20 cm
0%
Weight: -20kg
0%

Week 8/ Day 3

Day 52: Strength Gains Amidst a Day of Sedentary Work

Today was dominated by a lot of desk work, aside from a strength training session shortly after lunch. I noticed that as I continue performing the same exercises, my workouts are taking longer. Now, the 6 exercises I do in 3 rounds of circuit training take me a full hour. I’m taking my time warming up, executing the exercises with better form, and even spending a few extra minutes on stretching at the end—for the first time in my life!

On the eating front, I stuck with meal replacements all day. However, in the evening, an intense wave of hunger hit me, and I ended up giving in—resulting in a somewhat lower calorie deficit than usual. Once I hit 90 kg, I plan to dial down the deficit and ensure I no longer exceed a 1,000 kcal/day deficit.

Meals
  • Breakfast: Meal Replacement
  • Lunch: Meal Replacement
  • Dinner: Indulgent meal (details not specified)
  • Snacks: Not specified



Measurements

Weight: 90,1 kg / 198.64 lbs

Belly Ø: 105 cm / 41.34 inch

Steps: 12387

Kcal Deficit: -880 kcal

 

Workout /Cardio

Push-Ups: 2×9 1×10
Pull-Ups w. Band: 3×10
Bicep Curls w. Band : 3×11
Band Overhead Press: 3×11
Plank: 2×45 1×50
Knee Raise:3×11

Bike: 
Hike: 
Walk: yes

Belly -20 cm
0%
Weight: -20kg
0%

Week 8/ Day 4

Day 53: Carnival Challenges and Productive Breaks

Early this morning, it was clear: today will be a difficult day for my diet goals. It is “Unsigger Donnerstag/ giovedì grasso”, the first and most important day of Carnival. Even though I truly despise Carnival, I can’t completely shut myself off for the entire day due to social responsibilities, so I have to make the best of it. Even at breakfast, a Carnival donut replaced my meal replacement. Shortly before lunch, Weisswurst, Weißbier, and another Carnival donut at my working place replaced my lunch meal replacement.

Knowing that the biggest challenge still awaited in the evening, I excused myself from the party using an excuse and swapped my business dress for my mountaineering gear. Slightly tipsy, I then embarked on a hike with 529 meters of elevation gain and loss (totaling 1:42 hours and 882 kcal burned). Luckily, I sobered up relatively quickly – now that’s what I call a productive lunch break!

After a short work intermission and achieving a good calorie deficit, I headed to the next Carnival celebration: there, I enjoyed antipasti, spaghetti with a special tomato sauce (with a bit of cream, raw ham, and plenty of Parmesan), plus another Carnival donut and several bottles of beer. Finishing the day with a deficit of 850 kcal deserves a medal!

Meals
  • Breakfast: Carnival donut
  • Lunch: Weisswurst with pretzel, Weißbier, Carnival donut
  • Dinner: Antipasti, spaghetti with special tomato sauce (with a bit of cream), raw ham, plenty of Parmesan, and another Carnival donut
  • Snacks: Milka Chocko Mini, Skyr (late on the couch)

Measurements

Weight: 90,3 kg / 199,08 lbs

Belly Ø: 105 cm / 41.34 inch

Steps: 23407

Kcal Deficit: -850 kcal

Workout /Cardio

Push-Ups: 
Pull-Ups w. Band: 
Bicep Curls w. Band : 
Band Overhead Press: 
Plank: 
Knee Raise:

Bike: 
Hike: yes
Walk: yes

Belly -20 cm
0%
Weight: -20kg
0%

Week 8/ Day 5

Day 54: Carnival Aftermath and a Promising Deficit

The Carnival celebrations have left their mark: this morning, I weighed 1.2 kg more than yesterday at the same time. On the bright side, my waist remains stable at 105 cm. This isn’t the first time during my body transformation that my weight has spiked in a short period—but I’m not too worried; it will settle again.

After my meal replacement this morning, I had a Carnival donut, which I promptly worked off with an extended strength training session. At lunch, I was treated to a small portion of lasagna with salad, and in the evening, I wrapped up with a Pizza Capricciosa and another Carnival donut. Despite all the indulgences, I still managed to achieve a solid deficit. However, it’s high time to transition from Carnival to a fasting period—over the next 40 days, I expect things will be easier with fewer temptations around.

Meals

  • Breakfast: Meal replacement (400 kcal), Carnival donut, Amamassaft
  • Lunch: Lasagna with mixed salad
  • Dinner: Pizza Capricciosa, Carnival donut, yogurt, non-alcoholic beer

Measurements

Weight: 91,5 kg / 201,72 lbs

Belly Ø: 105 cm / 41.34 inch

Steps: 16.503

Kcal Deficit: -980kcal

Workout /Cardio

Push-Ups: 1×9 1×10 1×11
Pull-Ups w. Band: 3×10
Bicep Curls w. Band : 3×11
Band Overhead Press: 3×12
Plank: 1×45 1×50 1×55
Knee Raise:3×11

Bike: 
Hike: 
Walk: yes

Belly -20 cm
0%
Weight: -20kg
0%

Week 8/ Day 6

Day 55: From Skiing to Hiking – A Day of Changing Plans

Saturday began with skiing 🙂 Unfortunately, the beautiful weather quickly deteriorated this morning, and I only managed 3 or 4 runs. The visibility was so poor due to diffuse light that it became unsafe to tackle the challenging slopes with fresh snow and moguls.

After lunch at the hut (Spaghetti Chitarra), I headed back home. Once there, a wave of restlessness pushed me to go on another hike: a round-trip with 549 meters of elevation gain at a comfortable pace, keeping my heart rate at a maximum of 130 for 1 hour and 43 minutes. Another reason for this hike was that during my previous excursion I had left my beloved sunglasses up on the mountain, which I promptly retrieved.

As a reward for this double effort, dinner featured a generous portion of curry geschnetzeltes with rice, along with a couple of snacks on the couch in front of the TV.

Meals

  • Breakfast: Meal Replacement (400 kcal)
  • Lunch: Spaghetti Chitarra (with fermented garlic) and cream cheese, non-alcoholic beer
  • Dinner: Curry geschnetzeltes with rice, 1 x 330 ml beer, one serving of Choco Mini Stars, 2 yogurts

Measurements

Weight: 90,5 kg / 199,52 lbs

Belly Ø: 105 cm / 41.34 inch

Steps: 22.021

Kcal Deficit: -1450

Workout /Cardio

Push-Ups: 
Pull-Ups w. Band: 
Bicep Curls w. Band : 
Band Overhead Press: 
Plank: 
Knee Raise:

Bike: 
Hike: yes
Walk: yes

Belly -20 cm
0%
Weight: -20kg
0%

Week 8/ Day 7

Day 56: A Sunday of Mountain Adventures and Recoveries

Today was Sunday and my schedule was packed with activities. For breakfast, I had scrambled eggs (2 eggs), freshly squeezed fruit juice, and black bread with honey, followed by a protein shake with soy milk. Feeling energized, I headed to the ski slopes: after 12 runs and 2729 meters of vertical descent, lunchtime arrived and I lost interest due to the crowded slopes. Interestingly, my Apple Watch Ultra recorded a solid 677 active calories burned—which is lower than what I’ve measured on days with far fewer slope kilometers. Perhaps the tracking of my skiing was improved in the last update, and I gladly accepted this calorie count.

At home, for lunch I was treated to a bowl of noodle soup, an asparagus strudel with a sort of Hollandaise sauce, and some fruit salad—a meal I truly enjoyed. Shortly thereafter, I headed back up the mountain, this time (and for the first time in a long while) with my partner. Not only is she in top shape, but she’s also a trained mountaineer. We chose a route with nearly 700 meters of elevation gain over 4.3 km. This time, I didn’t focus on keeping my heart rate at 130 bpm like I usually do during my cardio sessions—I went all out: we reached the summit in 1:04, which far exceeded my expectations. I never would have thought I’d be in such good shape these days. I was overjoyed—I felt once again that all this training is paying off: improved performance and fewer aches, as my strength training has eliminated the back pain that used to plague my hikes. I had absolutely no issues whatsoever. This is entirely new for me.

In my excitement on the mountain, I even left my phone behind. Fortunately, someone found it and promptly returned it when I called, and it was safely brought down. Thus, this week I left something on the mountain twice and managed to find it again. 🙂

On the way back, I enjoyed a protein shake and an open-faced sandwich with salami and cheese, and in the evening I treated myself to a baguette with ham, cheese, and grilled zucchini.

Meals

  • Breakfast: Scrambled eggs (2 eggs), freshly squeezed fruit juice, black bread with honey, and a protein shake with soy milk
  • Lunch: Noodle soup, asparagus strudel with a Hollandaise-like sauce, and fruit salad
  • Dinner: Baguette with ham, cheese, and grilled zucchini
  • Snacks: Open-faced sandwich with salami and cheese (on the way back), plus a protein shake 

Measurements

Weight: 91,1 kg / 208,84 lbs

Belly Ø: 105 cm / 41.34 inch

Steps: 23.6012

Kcal Deficit: -1600

Workout /Cardio

Push-Ups: 
Pull-Ups w. Band: 
Bicep Curls w. Band : 
Band Overhead Press: 
Plank: 
Knee Raise:

Bike: 
Hike: yes
Walk: yes

Belly -20 cm
0%
Weight: -20kg
0%