Bulking log week 9/12

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: yes.

Macros: too high on fat.

5x strength HIT training with Freeletics Bodyweight Yes.
0x strength weight training with Freeletics Gym
1x cardio sessions with Freeletics Running. 1 interval run.
3x rehab/yoga sessions  No, only 1 yoga session.

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
9 6 1 2

capture

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  – 0,9 kg  0 %  – 0,6 %
9 254C/109P/59F  + 0,5 kg  -0,2 %  +0,3 %
10 261C/111P/59F

Next week’s goals

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