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. | Yes. I reached my calorie goal but too low on protein and carbs. |
| 5x strength HIT training with Freeletics Bodyweight | Yes. |
| 1x strength weight training with Freeletics Gym | No. |
| 2x cardio sessions | Yes, 1x 3 km run and GARMIN Lauftraining |
| 2x rehab/yoga sessions | No, just 1x. |
Workouts
| Week | Resistance training | Cardio | Rehab |
|---|---|---|---|
| 1 | 7 | 2 | 1 |
| 2 | 5 | 1 | 0 |
| 3 | 7 | 4 | 2 |
| 4 | 5 | 3 | 2 |
| 5 | 5 | 2 | 1 |
On Tuesday evening I had an awesome running training at sunset, organized by Sportcheck and Garmin. I tested the Garmin 220 with chest strap sensor. We practiced running by heart rate zone, doing intervals and finished with stretching. It was a lot of fun!
Nutrition
Progress
| Week | Macro Days | Weight | Body fat | Muscle |
|---|---|---|---|---|
| 1 | 195C/97P/58F | + 0,7 kg | -2,2 % | + 1,9 % |
| 2 | 202C/100P/58F | – 0,4 kg | – 0,9 % | + 0,5 % |
| 3 | 215C/103P/59F | + 0,9 kg | – 3,0 % | + 2,5 % |
| 4 | 221C/103P/59F | – 0,1 kg | – 2,3 % | + 1,7 % |
| 5 | 228C/104P/59F | + 0,1 kg | – 1,7 % | + 1,4 % |
| 6 | 235C/106P/59F |
Next week’s goals
- Increase calories and macros with focus on strength, according to The Reverse Diet Guide by James Wilson.
- Redo coach assessment.
- 5x strength HIT training with Freeletics Bodyweight.
- 2x strength weight training with Freeletics Gym.
- 2x cardio sessions with Freeletics Running.
- 2x rehab/yoga sessions.
FitGeekGirl 
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