Training log week 8/12 – Business trip

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 8.

I was away on business on Monday and Tuesday and let’s just say that those couple of days did not go according to plan. I only managed to do one yoga session during the trip and my nutrition suffered from the long hours I spent traveling and working. 😦

Workouts

This week’s goals:

I completed all 5 HIT workouts from the Freeletics Bodyweight coach in 3 consecutive days after returning from the business trip. The coach took it easy on me this week so I did an extra workout on Sunday. I saw this Name Workout in the FreeleticsFemme Facebook group and decided spontaneously to do it. Total: 100 burpees, 20 jumps, 50 leg levers, 25 mountain climbers and 50 situps. I also did all 3 workouts from Kayla for the Summer Sweat Series on Sunday but only 1 round of 7 minutes instead of the recommended 2 for each circuit. Cardio this week was just low intensity steady state walks in the park. Finally I completed both planned yoga sessions, again using the collection by Rachel Brathen aka Yoga Girl which I love so much. I am thinking to register for oneOeight to get access to more yoga. Yoga helps with my other workouts too and I noticed much better performance and flexibility during my resistance training workouts this week so I will keep the yoga sessions going in the next weeks too.

NUTRITION & MACROS

This week’s goals:

  • Stay at the same calories and macros like this week: 40%C-30%P-30%F.
  • Hit my calories and macros.
  • 4 meals per day.

Nutrition and macros did not go well this week. I was unprepared and I didn’t reach my macro goals most of the days this week. Instead I tried to hit my calorie goals but I went over my calories on the business trip so I had to make up for it on the rest of the days so my actual weekly calorie intake is the same at the end of the week like what I planned for this week.

RESULTS

  • Week 1:
    • -0,9 kg; +0,2% body fat; -0,5% muscle; -4 cm lost overall
    • 40%C-20%F-40%P
  • Week 2:
    • -1,1 kg; +0,5% body fat; -0,8% muscle; -4 cm lost overall
    • 45%C-25%F-30%P
  • Week 3:
    • No new measurements
    • 45%C-25%F-30%P
  • Week 4:
    • -1,4 kg; -1% body fat; +0,3% muscle; -6 cm lost overall
    • 50%C-25%P-25%F
  • Week 5:
    • -1,1 kg; -0.9% body fat; +0,3% muscle; -4 cm lost overall
    • 50%C-25%P-25%F
  • Week 6:
    • -1 kg; -1% body fat; +0,4% muscle; -7 cm lost overall
    • 50%C-25%P-25%F
  • Week 7:
    • -2,6 kg; -2% body fat; +0,6% muscle; -13 cm lost overall
    • 40%C-30%P-30%F
  • Week 8:
    • -2,4 kg; -2% body fat; +0,5% muscle; -13 cm lost overall
    • 40%C-30%P-30%F

Progress is stable, not better nor worse this week compared to last week, which just goes to show that a couple of bad days will not ruin what I worked for during the last 7 weeks.

NEXT WEEK’S GOALS

  • Stay at the same calories and macros like this week: 40%C-30%P-30%F.
  • Hit my calories and macros.
  • 4 meals per day.
  • 5x HIT sessions with Freeletics Bodyweight.
  • 2x weight training sessions with Freeletics Gym.
  • 3x workouts with Kayla Itsines Summer Sweat Series Week 2.
  • 2x cardio sessions.
  • 2x yoga sessions.
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