Training log week 6/12 – Wellness Weekend

My boyfriend said to me this weekend: “How much weight did you lose girl? You look like half your size.” So I guess it’s working. 🙂

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 6.

Workouts

This week’s goal:

• 5x HIT sessions with Freeletics Bodyweight.
• 2x weight training sessions with Freeletics Gym.
• 2x cardio sessions.
• 2x 1x rehabilitation sessions.

I completed all 5 planned HIT bodyweight workouts and even managed to squeeze in 2 short weight training sessions: one for lower body after which my legs were sore for days and one for upper body because I love training shoulders and arms. 🙂

Cardio does not have to be boring on the treadmill. I like to do my cardio outside and this week it’s been amazing: a sightseeing walk in Linz and hiking from Austria to Czech Republic and back.

I can’t seem to do all 2 planned rehab sessions, which is basically just some foam rolling and full body stretching. It might be because it’s boring and I usually try to do it in front of the TV so I don’t skip it but I tend to skip 1 out of 2 anyhow. So I will add an extra yoga session from now on to make it more interesting and I’ll count it as rehab.

Nutrition & Macros

This week’s goals:

• I am back on the meal prep and cooking grind. Only this way I know what and how much I eat so I can hit my daily calories and macros.
• Stay at my current calories and macros, hit the macros by +/- 5 grams: 50% carbs, 25% protein, 25% fat.

Meal prepping and reaching my macros went well in the first half of the week. I pre-planned my meals each day on the night before so it fits my macros and cooked breakfast, lunch and dinner every day.

We went on a trip to Austria for the long weekend from Thursday until Sunday and I’ve been eating breakfast and dinner at the hotel. There was the occasional ice cream and cake for lunch and/or snack.

My macros for the week look better than on the previous weeks. I managed to eat more protein and almost reach the 25%. For the 5% less carbs I had 5% more fat but that’s ok. I read somewhere that carbs and fats are interchangeable.

Results

-1 kg; -1% body fat; +0,4% muscle; -7 cm lost overall

My weight is staying stable but my clothes are definitely fitting looser and the body measurement show less centimeters. This is what counts.

Next week’s goals

• I will increase the calories by 50 because I am exercising more so I need to eat more.
• I recalculated my macros with HOW TO CALCULATE MACROS FOR CUTTING and I ended up with 40%C – 30%P – 30%F. The typical recommendation is 1 gram protein per weight pound. Last time I couldn’t eat this much protein but I will try this again.
• 5x HIT sessions with Freeletics Bodyweight.
• 1x weight training session with Freeletics Gym: full body.
• 2x cardio sessions.
• 1x rehabilitation session.
• 1x yoga session.