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
- Freeletics Bodyweight: Strength
- Freeletics Gym: Gain muscle
- Freeletics Running: Improve general fitness
Nutrition
- The Reverse Diet Guide by James Wilson
- Freeletics Nutrition coach focus: Gain mass
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
- 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 with Freeletics Running.
- 2x rehab/yoga sessions.
FitGeekGirl 
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