Bulking log week 10/12

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: slightly over.

Macros: too low on protein.

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

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
10 6 0 2

Nutrition

I didn’t log my food on Wednesday.

Progress

I am officially fully reversed, I reached my maximum calorie and macro goals so I am eating in surplus now for muscle growth and to boost my metabolism. It took me 10 weeks, I took it nice & slow and I gained only about 1 kg. I will hold at these calories and macros for the next 6-8 weeks and do some serious strength training so I can pack on some muscles.

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  + 1,4 kg  – 0,1 %  + 0,6 %
11 261C/111P/59F

Next week’s goals

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