Progress bar image attribution: By Emil Larsen (Seekers) (I have made it :)) [Public domain], via Wikimedia Commons
Bulking challenge goals
August-October: 12-weeks bulking clean and gradually with reverse diet to increase strength and build muscle
- Freeletics Bodyweight: Strength
- Freeletics Gym: Strength Training
- The Reverse Diet Guide by James Wilson
This week’s goals
| Goal | Achieved? |
|---|---|
| New calories and macros with focus on strength. | No. Too high on carbs. |
| 5x strength HIT training with Freeletics Bodyweight | Yes. |
| 2x weight training with Freeletics Gym | Yes. 1x lower body and 1x upper body. |
| 2x cardio sessions | Yes. 2x long walks. |
| 2x rehab/yoga sessions | No. Only 1 foam rolling and stretching session. |
Workouts
| Week | Resistance training | Cardio | Rehab |
|---|---|---|---|
| 1 | 7 | 2 | 1 |
Freeletics Gym: Lower Body 1
Freeletics Gym: Upper Body 1
Freeletics Bodyweight
Nutrition
Progress
| Week | Macro Days | Weight | Body fat | Muscle |
|---|---|---|---|---|
| 1 | 195C/97P/58F | +0,7 kg | -2,2% | +1,9% |
| 2 | 202C/100P/58F |
Next week’s goals
- Increase calories and macros with focus on strength, according to The Reverse Diet Guide by James Wilson.
- 5x strength HIT training with Freeletics Bodyweight.
- 2x strength weight training with Freeletics Gym.
- 2x cardio sessions.
- 2x rehab/yoga sessions.
FitGeekGirl 
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