Training log week 2/12 – Freeletics Running Hell Days

Am I too old to begin bodybuilding? You are too old not to! As we get older the muscle structure tends to atrophy at a faster and faster rate. The ideal remedy is bodybuilding… In short, recent studies indicate that bodybuilding can be the fountain of youth. – Arnold Schwarzenegger

My goal for the next 12 weeks is to get fitter, lose some weight and body fat while maintaining as much muscle as possible, doing as little cardio as possible and eating as much as possible so my body doesn’t go in starvation mode or metabolism adaptation. I will be reverse dieting until I reach the highest possible daily calories that I can hold while still managing to achieve this goal.

Here’s my recap for week 2.

Workouts

This week’s goal: Do more rehab, foam rolling and stretching.

• 3x HIT workouts with Freeletics Bodyweight
• 2x weight lifting workouts with Freeletics Gym
• 4x cardio workouts with Freeletics Running: 2x HIIT & 2x LISS
• 0x rehab

This week I got all 3 bodyweight workouts in but only 2 out of 3 weight lifting sessions. I had hell days for running, 3 days with 2 cardio sessions, and I managed to do 2 days out of 3. So workout-wise it’s been good, but even though I stretch after every workout, I did no additional rehab session. So this week’s rehab goal is a fail.

Nutrition & Macros

This week’s goals:

• Drink less protein shakes and get my protein from food.
• Increase daily calories by 40 calories.
• Switch macros to 45%C-25%F-30%P.

I accomplished my goal to drink less protein shakes and instead eat more food but I didn’t get enough protein every day. I increased my calorie goal and switched my macros to more carbs and fats. My diet was less clean this week and I splurged on cakes at the office on Friday because my colleague had birthday and I just couldn’t resist.

Results

-1,1 kg; +0,5% body fat; -0,8% muscle; -4 cm lost overall

Progress slowed down this week, so I will hold at this calories and macros next week as well.

Next week’s goals

• Do more rehab, foam rolling and stretching.
• Eat more proteins.