Bulking log week 8/12

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: yes, weekly macros close enough to weekly goal.

5x strength HIT training with Freeletics Bodyweight No, 0 out of 5.
2x strength weight training with Freeletics Gym Yes.
2x cardio sessions with Freeletics Running. No, 1x hiking.
2x rehab/yoga sessions Yes, 1 rehab and 1x yoga.

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
8 2 1 2

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A lot has been going on this week so I missed many workouts. I couldn’t fit in the 5 Bodyweight workouts and 2 Running sessions. I did however the 2 weight training sessions and 2 rehab sessions: one foam rolling & stretching and one long yoga session.

I was also hiking, you can read about it here.

Nutrition

My diet has been pretty much a disaster this week, I couldn’t meal prep because I had workshops and meetings whole week every day. I did the best I could, I chose healthy alternatives but I ate too little in the second part of the week.

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  – 0,9 kg  0 %  – 0,6 %
9 254C/109P/59F

I am back to square one. I lost a lot of weight and unfortunately a lot of muscle this week due to a lot of work, too much stress, too little food and lack of time.

Next week’s goals

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