This week was marked by festive indulgences on one hand and significant challenges on the other. I began the week amidst the final days of Carnival, facing tempting treats and demanding workdays. I started on Day 57 with a weight of 89.9 kg and ended on Day 63 at 90.0 kg, a slight increase of +0.1 kg. My waist measurement remained stable between 104 and 105 cm, and despite the scale’s fluctuations, I feel my overall fitness and discipline are progressing.
Despite the challenges posed by Carnival and demanding workdays, I managed to stay close to my goals and push my limits. Ending Week 9 at 90.0 kg might indicate a slight numerical gain, but the improvements in my endurance, strength, and overall discipline confirm that I’m on the right track. I’m motivated to continue refining my strategies and see where my journey takes me next.
It’s the second-to-last day of Carnival season. I deliberately skipped breakfast, knowing all too well that carnival donuts would practically rain from the sky today. And indeed, at my very first social interaction of the day, the first donut found its way to me. For the rest of the day, I successfully hid behind my computer—only one more carnival donut managed to find me, right after lunch!
In the evening, fast food was on the menu due to long working hours, but I showed remarkable restraint: just one cheeseburger, four chicken nuggets, a Coke Zero, and half a small portion of fries, totaling only 646 kcal. I’d almost call that diet food, especially considering my usual McDonald’s meals before my body transformation were closer to 1,300 kcal.
After work, instead of hitting the couch with Netflix and snacks, I chose strength training and finished with a protein shake. 👍
Measurements
Weight: 89,9 kg / 198.2 lbs
Belly Ø: 105 cm / 41.34 inch
Steps: 11.967
Kcal Deficit: -1050
Workout /Cardio
Push-Ups: 3×10
Pull-Ups w. Band: 3×10
Bicep Curls w. Band :3×11
Band Overhead Press: 3×11
Plank: 3x 45 sec
Knee Raise:3×11
Bike: 0
Hike:
Walk: yes
Today I experimented with several things, some more voluntarily than others. After enjoying the very last carnival donut of this season for breakfast, I replaced both my main meals (lunch and dinner) with meal replacements. After consuming a 764 kcal meal replacement at lunchtime, I took my E-MTB out for the first ride of the year—a fantastic tour with friends. I used this ride to replace today’s cardio session, burning 855 kcal thanks to intentionally reduced motor assistance. What a joy to hit the first jumps of the season!
Interestingly, neither during nor immediately after the ride did I feel hungry at all. I’m pretty sure the two bottles of post-ride beer contributed to carrying me hunger-free into the evening. At home, the mood was inversely proportional to my great day out, making it easy to pass on the family dinner and opt for another meal replacement instead. Surprisingly, this also completely eliminated hunger until the next morning.
Measurements
Weight: 90,1 kg / 198.64 lbs
Belly Ø: 105 cm / 41.34 inch
Steps: 15.749
Kcal Deficit: – 1200
Workout /Cardio
Push-Ups:
Pull-Ups w. Band:
Bicep Curls w. Band :
Band Overhead Press:
Plank:
Knee Raise:
Bike: 0
Hike:
Walk: yes
Had a very rough night’s sleep and was already out of bed by 6 AM, preparing for an intense and demanding workday. The only bright spot today: the needle on the scale continues to move downward—great news!
Today, there was literally no time to eat properly. I started with a meal replacement at 6 AM, followed by intense morning meetings. At noon, I quickly rushed home for a strength training session (420 kcal burned), followed by another meal replacement (764 kcal). By 5 PM, I was completely spent: no energy and struggling—likely a combination of hunger and exhaustion. I barely managed to keep working until 6 PM, then dragged myself home for dinner with the last bit of energy I had. Thankfully, I felt better afterward.
My lesson today: too little sleep, not enough food, and intense work can knock even the strongest guy down. Nutrition and rest matter!
Measurements
Weight: 89,1 kg / 196.43 lbs
Belly Ø: 105 cm / 41.34 inch
Steps: 18.435
Kcal Deficit: – 1.400 kcal
Workout /Cardio
Push-Ups: 3×11
Pull-Ups w. 🟩 Band: 3.x10
Bicep Curls w. KB12 : 3×15
Band Overhead Press: 3.11
Plank: 3x45sec
Knee Raise:3×11
Bike: 0
Hike: 0
Walk: yes
The past few days have been extremely tough, both physically and mentally. Today, I decided to give myself some rest—I needed a short break from both training and dieting. Even though I intended to relax my eating today, I still managed a slight calorie deficit of 250 kcal. After 60 days, I’ve successfully internalized the habit of eliminating unnecessary and unhealthy snacks, which previously filled my diet. Staying around maintenance calories is now effortless—something unimaginable before starting this journey. This realization gives me great confidence for the period after July 6th, when my 6-month body transformation officially ends.
Measurements
Weight: 88,8 kg / 195.77 lbs
Belly Ø: 104 cm / 40.94 inch
Steps: tbd
Kcal Deficit: – 250 kcal
Workout /Cardio
Push-Ups:
Pull-Ups w. Band:
Bicep Curls w. Band :
Band Overhead Press:
Plank:
Knee Raise:
Bike: 0
Hike:
Walk: yes
Today started off well with a breakfast meal replacement. For lunch, however, I was invited out and enjoyed “Schlutzkrapfen,” a delicious Tyrolean specialty served with a mixed salad. Dessert was chocolate mousse—so delicious, in fact, that I couldn’t resist having a second serving 😱.
Afterwards, I quickly headed home to squeeze in my third strength training session of the week, though it ended up being rushed due to a tight schedule. As usual, I refueled afterward with a protein shake.
Just before dinner, I spontaneously joined an aperitivo with white wine, salami, and ciabatta bread. Given the hearty lunch and aperitivo, dinner was “only” steak and salad—which apparently wasn’t quite enough. Just before midnight, hunger struck again, prompting me to have an open-faced sandwich with ham and cheese, plus a yogurt. Despite the snacks, the aperitivo, and the double desserts at lunch, I still managed to achieve a completely acceptable calorie deficit for the day. I’m pretty satisfied with that!
Measurements
Weight: 89,7 kg / 197.75 lbs
Belly Ø: 104 cm / 40.94 inch
Steps: 12.599
Kcal Deficit: – 980 kcal
Workout /Cardio
Push-Ups: 3×11
Pull-Ups w. 🟩 Band: 3.x10
Bicep Curls w. KB16 : 3×15
Band Overhead Press: 3×11
Plank: 3x45sec
Knee Raise:3×11
Bike: 0
Hike: 0
Walk: yes
Saturday, perfect weather: skiing with the boys! The winter season is inevitably nearing its end, but at high altitudes, skiing is still going strong. Today, we headed to a nearby glacier, where the highest peak reaches 3,300 meters (10,827 feet). We were the first ones on the slopes and enjoyed skiing completely alone for the first three exhilarating runs. Despite the altitude, even these slopes began softening as the morning progressed, requiring extra legwork to keep our skis on edge. By lunchtime, we had completed 4,000 vertical meters (13,123 ft), definitely feeling the burn in our legs.
After a hearty Wiener schnitzel lunch at a mountain hut, we squeezed in a few more runs (and two or three short beer breaks 🍺) before heading home. Once home, I spent 30 minutes on the trampoline with our youngest family member, followed by another 30 minutes playing badminton. This is when I truly noticed how much my fitness has improved. Jumping on the trampoline AFTER skiing? That would’ve been impossible a short while ago!
Measurements
Weight: 90,2 kg / 198.86 lbs
Belly Ø: 104 cm / 40.94 inch
Steps: 12.758
Kcal Deficit: – 1800
Workout /Cardio
Push-Ups:
Pull-Ups w. Band:
Bicep Curls w. Band :
Band Overhead Press:
Plank:
Knee Raise:
Bike: 0
Hike:
Walk: yes
With a stretch of bad weather predicted, today (Sunday) needed to be fully enjoyed: Family skiing day! Naturally, skiing with the family is more relaxed than hitting the slopes with the boys, and today that suited me perfectly. After three leisurely hours of skiing, we headed straight for a well-deserved lunch break, where I couldn’t resist helping myself twice to dessert—a delicious Tiramisu cake. Yes, the second time this week… After this pleasant break, we drove directly home, spent a relaxed afternoon, and prepared for the upcoming week.
Measurements
Weight: 90,0 kg / 198.42 lbs
Belly Ø: 104 cm / 40.94 inch
Steps: 9.998
Kcal Deficit: – 930 kcal
Workout /Cardio
Push-Ups:
Pull-Ups w. Band:
Bicep Curls w. Band :
Band Overhead Press:
Plank:
Knee Raise:
Bike: 0
Hike:
Walk: yes