Training log week 4/12 – New macros

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 4.


This week’s goal:

  • 5x HIT with Freeletics Bodyweight
  • 1x weight training with Freeletics Gym
  • 2x 3x cardio
  • 2x 0x rehab

I got all 5 HIT bodyweight workouts in that the coach planned for me for this week and earned new PBs. I also did a short Freeletics Gym full body workout after I got back from visiting my family, it was good to lift some weights for a change. For cardio I did low intensity state cardio and high intensity intervals on my mom’s stationary bike, went on a bike ride in the city and did some running in the park. Rehab didn’t go so well though, I stretch after each workout but I didn’t do any additional rehabilitation sessions.

Nutrition & Macros

This week’s goals:

  • New macros calculated based on James Wilson’s caloric intake needs guide: aprox. 50% carbs, 25% protein, 25% fat.

I changed my macros to 50% carbs, 25% protein and 25% fat because I couldn’t reach my daily protein goal until now and I decided to use James Wilson’s formula now. Interestingly I managed to have more protein this week but this is a fail on my macro goals.


-1,4 kg; -1% body fat; +0,3% muscle; -6 cm lost overall

Progress is slow but it’s still ongoing. The tides have finally turned, body fat is finally decreasing and muscle is increasing. 1% body fat loss in 4 weeks is a healthy progress. Too much too soon would lead to yoyoing after the 12 weeks but this way it’s going to be maintainable long term.

Next week’s goals

  • Re-adjusted the calories and macros based on the progress. Next week I will try to hit the macros by +/- 5 grams.
  • Hell Week: 7x HIT with Freeletics Bodyweight.
  • 2 rehabilitation sessions.