Bulking log week 11/12

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.

HIT training with Freeletics Bodyweight: Hell Days Yes.
1x strength weight training with Freeletics Gym No.
1x cardio sessions with Freeletics Running. Yes, 2 workouts.
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
11 6 2 2

Nutrition

 

Progress

I am officially fully reversed, I reached my maximum calorie and macro goals so I will hold at these calories and macros for the next 6-8 weeks  and continue to eat in surplus for muscle growth and to boost my metabolism.

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  + 2,2 kg  – 0,9 %  + 0,4 %
12 261C/111P/59F

Next week’s goals

Advertisements