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: Gain muscle
- Freeletics Running: Improve general fitness
This week’s goals
|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.|
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.
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.
|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 %|
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
- Increase calories and macros with focus on strength, according to The Reverse Diet Guide by James Wilson.
- 5x strength HIT training with Freeletics Bodyweight.
- 0x strength weight training with Freeletics Gym.
- 1x cardio sessions with Freeletics Running.
- 3x rehab/yoga sessions.