Bulking log week 7/12

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.

Coach focus

Nutrition

This week’s goals

Goal Achieved?
New calories and macros with focus on strength Calories: no, too high.

Macros: no, weekly macros too high on fat.

5x strength HIT training with Freeletics Bodyweight Yes.
3x strength weight training with Freeletics Gym Yes.
2x cardio sessions with Freeletics Running. Yes, 1 Maat intervals and 1x 6 km run.
2x rehab/yoga sessions Only 1.

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
6 7 2 2
7 8 2 1

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  + 0,6 kg  – 2,7 %  + 2,2 %
7 241C/107P/59F  + 0,4 kg  – 1,3 %  + 1,2 %
8 248C/108P/59F

Next week’s goals

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