Training log week 12/12 – Hell Days

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 12.

Workouts

This week’s goals:

  • Hell Days with Freeletics Bodyweight: 6x HIT workouts, 3 training days with 2 workouts.
  • 2x cardio sessions.
  • 2x rehab/yoga sessions.

Goal achieved!

I completed my second Hell Days with the Freeletics Bodyweight coach. It was more difficult than the first that I did in Week 7 and I was a bit afraid of Dione, especially since I had to do it twice in a week, but it went very well.

Monday is my rest day and I always start the week with a nice relaxing yoga session before going to work. I did Yoga Girl’s Facebook Live Class called “Yoga to create space” and it was amazing. I also did a second yoga session in the middle of the week.

I did 2 sessions of cardio: one time I walked to the city and breakfast at Starbucks before work. On Saturday I went out running and my brother is visiting so he came with me too. I think I convinced him to start running because he now wants to go running every day while he is staying here with us. 🙂

NUTRITION & MACROS

This week’s goals:

  • Meal prep and cook at home every day.
  • 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.

It’s the 3rd week in a row that my actual weekly total calories are higher than my planned calories for the week. I’ve let my nutrition slip a bit and I’ve started eating more but I’ve been super hungry with all the exercise I am doing so it’s ok.

Reaching my macros is still not perfect but I am slowly getting there. I eat more carbs than protein but I’ll see how my new goals for calories and macros look like for the next phase of my training since my macros will change soon.

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
  • Week 9:
    • -2,9 kg; -2% body fat; +0,4% muscle; -16 cm lost overall
    • 40%C-30%P-30%F
  • Week 10:
    • -2,4 kg; -1,6% body fat; +0,3% muscle; -15 cm lost overall
    • 40%C-30%P-30%F
  • Week 11:
    • -3,1 kg; -1,6% body fat; +0% muscle; -17 cm lost overall
    • 40%C-30%P-30%F
  • Week 12:
    • -3,5 kg; -2% body fat; +1,3% muscle; -19 cm lost overall
    • 40%C-30%P-30%F

I’ve been consistently losing weight and body fat over the last few weeks, even though I’ve been eating more than what I planned every week. My body apparently needs more fuel for the workouts and I am burning more calories in rest mode since I’ve packed on some baby muscles.

AND THAT’S A WRAP!

I officially finished the 12-week training to cut for my summer vacation and to improve my fitness and health, using the Freeeletics Bodyweight coach, and the Gym and Running apps.

I am proud that I lost -3,5 kg, -2% body fat and -19 cm overall. I have also gained +1,3% muscle. It was hard, both mentally and physically, and Freeletics challenged my limits so many times. I pushed myself to the limit and beyond during the workouts, I paid extra attention to my diet and all the hard work paid off. My goal was not weight loss specifically but instead I wanted to burn fat and I am pretty happy with the progress after 12 weeks.

I am now starting the next phase of my training. I am switching the focus to strength and starting to reverse diet to build more muscle for the next 16 weeks and then I will do another cut for 12 weeks.

WHAT’S NEXT

  • August-October: 12-weeks reverse diet and build muscle
    • Freeletics Bodyweight Strength
    • Freeletics Gym Strength Training
    • The Reverse Diet Guide by James Wilson
  • November – January: 12-weeks cut to lean out for the vacation in Thailand in February
    • Freeletics Bodyweight Cardio & Strength
    • Freeletics Gym Conditioning Training
    • Freeletics Running

NEXT WEEK’S GOALS: Increase strength and build muscle

  • New calories and macros with focus on strength.
  • Hit my calories and macros.
  • 5x strength HIT training with Freeletics Bodyweight.
  • 2x strength weight training with Freeletics Gym.
  • 2x rehab/yoga sessions.
Advertisements