Sunday was somewhat of a mixed day as on the one hand I continued my way with an eye on reaching my goals for the coming 6 weeks when it comes down to workouts mainly with a focus on getting a lot of steps in with a morning and evening walk which added up to 22k+ steps on a Sunday. I also had focus on doing squats as my shoulder had some paid from the bench presses of the day before.
However, aside from that I has an off day when it came down to eating letting myself fully go again with an eye to make it an even 40 days instead of an even 6 weeks to follow my new rules and get my weight down. The football matches also continue to be a real struggle to beat and I'm thinking about taking some time off from them until the next season so I can put my full focus on other things.
Food Diary I ate some ciabatta bread with goat cheese and could not resist some Mcdonalds on my evening walk.
| Day | Food |
|---|---|
| Saturday | Banana / Rice Crackers & Cottage Cheese / Tomato Mozarella |
| Sunday | Banana x2 / Brown Rice Noodles x4 / Rice Crackers & Cottage Cheese |
| Monday | Banana x2 / Pasta / Ginger Tea |
| Tuesday | Big Breakfast |
| Wednesday | Bread/ Cheese / Eggs / Butter / Jam |
| Thursday | Pancakes x8 / Pizza Margeritha |
| Friday | Banana / Mackarel can / Omelet Mozarella / Pizza Peccorino / Candy |
| Saturday | Sardines / Buckwheat Pizza / Mais Crackers & Peanut Butter / Candy |
| Sunday | Buckwheat Pizza x2 / Mais Crackers & Peanut Butter / Candy |
| Monday | Mais Crackers Cottage cheese / Chocolate / Goat Cheese |
| Tuesday | Mackerel can x2/Dark Chocolate /Carrots & Peas + Potatoes |
| Wednesday | Pizza Margeritha / Ice Cream / Fries & Mayonaise |
| Thursday | Greek Pasta with Veggies / M&Ms |
| Friday | Chiabatta Bread with Goat Cheese and Honey |
| Saturday | Greek pasta with Veggies & Cheese / Chocolates |
| Sunday | 2x Buckwheat Pizza Cheese, Chips, Candy |
| Monday | Buckwheat Pizza, Sardines x2 / Mcdonalds / Oreos |
| Tuesday | Croissant / Rice, curry, veggies / Can Mackarel /Nuts |
| Wednesday | 7 sliced Dark Brown Bread with Meat or Peanut Butter / candy |
| Thursday | Mais Cracker Peanut Butter / Pizza Pinsa / Tv Sausages / rice porridge |
| Friday | Bread with meat / Salt Chips / Mcdonalds / Pear |
| Saturday | Health Drink / Mango / Brown Rice Noodles with veggies / Nuts |
| Sunday | Ciabatta with Goat Cheese / 3x Kiwi / Mcdonals |
6-Weeks Daily Reps & Workouts
The idea is to mainly focus on the steps in the first couple of weeks and ramp up the muscle excercises in the last 4 weeks.
| Day | Push | Squat | Crunch | Pull | Steps |
|---|---|---|---|---|---|
| 01 | 70 | 50 | 50 | 0 | 6056 |
| 02 | 0 | 100 | 30 | 10 | 22384 |
| 03 | - | - | - | - | - |
| 04 | - | - | - | - | - |
| 05 | - | - | - | - | - |
| 06 | - | - | - | - | - |
| 07 | - | - | - | - | - |
| 08 | - | - | - | - | - |
| 09 | - | - | - | - | - |
| 10 | - | - | - | - | - |
| 11 | - | - | - | - | - |
| 12 | - | - | - | - | - |
| 13 | - | - | - | - | - |
| 14 | - | - | - | - | - |
| 15 | - | - | - | - | - |
| 16 | - | - | - | - | - |
| 17 | - | - | - | - | - |
| 18 | - | - | - | - | - |
| 19 | - | - | - | - | - |
| 20 | - | - | - | - | - |
| 21 | - | - | - | - | - |
| 22 | - | - | - | - | - |
| 23 | - | - | - | - | - |
| 24 | - | - | - | - | - |
| 25 | - | - | - | - | - |
| 26 | - | - | - | - | - |
| 27 | - | - | - | - | - |
| 28 | - | - | - | - | - |
| 29 | - | - | - | - | - |
| 30 | - | - | - | - | - |
| 31 | - | - | - | - | - |
| 32 | - | - | - | - | - |
| 33 | - | - | - | - | - |
| 34 | - | - | - | - | - |
| 35 | - | - | - | - | - |
| 36 | - | - | - | - | - |
| 37 | - | - | - | - | - |
| 38 | - | - | - | - | - |
| 39 | - | - | - | - | - |
| 40 | - | - | - | - | - |
| 41 | - | - | - | - | - |
| 42 | - | - | - | - | - |
| - | - | - | - | - | - |
| Total | 70 | 150 | 80 | 10 | 28440 |
| Goal | 3000 | 3000 | 3000 | 1000 | 400000 |
New Day Goals: I am to make Sunday into a day where I make sure to get on track when it comes down to my reps and my steps as I don't want to fall behind early on.
| Day | Weight | Bed Time | Awake | Food | Other | Day Score |
|---|---|---|---|---|---|---|
| 31 January | 69.4 kg | - | - | - | - | - |
| 01 February | 69.6 kg | 01:10 | 09:30 | 6.45€ | 0.00€ | 7 |
| 02 February | 69.9 kg | 00:50 | 08:10 | 2.08€ | 0.00€ | 7 |
| 03 February | 69.9 kg | 23:50 | 07:50 | 44.15€ | 140.00€ | 8 |
| 04 February | 69.7 kg | 23:20 | 10:20 | 0.00€ | 0.00€ | 8 |
| 05 February | 70.5 kg | 00:30 | 09:00 | 15.34€ | 0.00€ | 6 |
| 06 Februray | 70.9 kg | 00:40 | 09:30 | 6.99€ | 0.00€ | 6 |
| 07 February | 70.6 kg | 01:00 | 10:30 | 16.27€ | 10.89€ | 7 |
| 08 February | 71.1 kg | 01:20 | 09:40 | 11.11€ | 0.00€ | 6 |
| 09 February | 71.3 kg | 01:30 | 11:00 | 7.68€ | 0.00€ | 5 |
| 10 February | 71.0 kg | 01:30 | 10:10 | 5.24€ | 10.00€ | 7 |
| 11 February | 71.0 kg | 00:50 | 09:40 | 0.00€ | 0.00€ | 8 |
| 12 February | 71.5 kg | 00:40 | 08:30 | 10.26€ | 0.00€ | 6 |
| 13 February | 71.1 kg | 01:30 | 10:10 | 7.48€ | 0.00€ | 6 |
| 14 February | 70.6 kg | 01:20 | 11:20 | 4.44€ | 0.00€ | 6 |
| 15 February | 71.2 kg | 01:40 | 10:30 | 2.25€ | 0.00€ | 6 |
| 16 February | 71.5 kg | 01:30 | 09:40 | 10.31€ | 0.00€ | 6 |
| 17 February | 71.5 kg | 00:40 | 09:00 | 10.95€ | 0.00€ | 7 |
| 18 February | 71.7 kg | 01:00 | 09:40 | 1.05€ | 0.00€ | 8 |
| 19 February | 71.4 kg | 00:50 | 10:00 | 11.92€ | 0.00€ | 7 |
| 20 February | 72.1 kg | 01:30 | 09:50 | 9.03€ | 0.00€ | 6 |
| 21 February | 72.4 kg | 00:30 | 09:00 | 16.04€ | 0.00€ | 6 |
| 22 February | 72.3 kg | 01:30 | 08:40 | 5.05€ | 0.00€ | 7 |
| 23 February | 72.2 kg | 01:00 | 09:40 | 9.81€ | 0.00€ | 6 |