2025-07-04
1 h movement
incl
80 kg 8x1 BP
BW 8x1 chinups
est. recovery 24 h
1 Like
2025-07-05
leg endurance
movement
1x20 kg KB 3x15 hunter squat each side
90 s horse stance
35 kg 1x24 leg extensions
90 s 90-deg split squat hold each side, had to reset a couple of times
12 min 255 kcal bike
1 h
est. recovery 48 h
2025-07-06
Cycle 56 Week 3 Day 3
ramp up to
96 kg 1x1 BP
81 kg 1x5 BP
2x26 kg DB 1x20 incline BP
1x40 kg DB 1x20, 6x1 row right hand
1x40 kg DB 2x7, 2x6 row left hand
1x32 kg DB 1x26 pullover
movement
1 h
est. recovery 48 h
2 Likes
2025-07-08
Cycle 56 Week 4 Day 1
60 kg 5 x (1x3 high pull, 1x1 clean and press)
ramp up to
136 kg 5x1 DL
116 kg 1x8 deficit DL
86 kg 1x15 RDL
81 kg 3x5 BP
BW 3x5 chin ups
1 h
est. recovery 48 h
2 Likes
2025-07-09
1 h movement
incl
ramp up to
1x40 kg DB 2x1 circus press each side
box jumps 8x1
heavy bag
est. recovery 24 h
1 Like
2025-07-10
Cycle 56 Week 4 Day 2
60 kg 5 x (1x3 high pull, 1x1 clean and press)
ramp up to
97 kg 5x1 squat
84 kg 1x5 squat
63 kg 1x20 squat
100 kg 2x12, 1x14 rpe 10 seated machine dips
90 kg 1x26 seated cable row, rpe 9
2x7 kg DB 2x20 curls
1 h
est. recovery 48 h
2 Likes
2025-07-12
leg endurance 1 h
20 min movement
1x20 kg 3x15 hunter squat each side
90 s horse stance
35 kg 1x30 leg extension
90 s split squat hold each side, had to reset
stair master
est. recovery 48 h
1 Like
2025-07-13
Cycle 56 Week 4 Day 3
ramp up to
96 kg 1x1 BP
82 kg 1x5 BP
2x26 kg DB 1x20 incline BP, got cramps in left side serratus anterior during setup
1x40 kg DB 3x12 row, each side
1x32 kg DB 1x18, 1x12 pullover
1 h
est. recovery 48 h
2 Likes
2025-07-15
Cycle 57 Week 1 Day 1
60 kg 5 x (1x3 high pull, 1x1 clean and press)
ramp up to
138 kg 5x1 DL, hot - grip slippery from sweat
118 kg 1x8 deficit DL
88 kg 1x15 RDL
75 kg cable 1x12 high pull
70 kg cable 1x12 high pull
65 kg cable 1x12 high pull
leg press + 2 kg 3x5 ohp
1 h 3 min
48 h est. recovery
1 Like
2025-07-17
Very hot day, sweating a lot
Cycle 57 Week 1 Day 2
60 kg 5 x (1x3 high pull, 1x1 clean and press)
ramp up to
98 kg 5x1 squat
84 kg 1x5 squat
64 kg 1x20 squat (after rep 10 extra breathing in top position)
90 kg cable 1x28 seated row
100 kg machine 2x12, 1x15 seated dips
1 h
estimated recovery 48 h
total food intake: 5 fried eggs, 1 kg watermelon, 2 grapefruits, 33 cl non alcoholic beer, 3 medium sized potatoes with 1 table spoon bearnaise sauce, 200 gr grilled entrecote, 1 red onion, 2 fried tomatoes, 6 fried champignons, 1.5 dl red beet juice, 2 corn from the cob. bedtime and feeling stuffed.
2 Likes
You love watermelon lol
1 Like
Summary — 2025-07-18
Food Intake (Total Estimated):
| Macronutrient | Amount |
|---|---|
| Protein | ~183 g |
| Fat | ~163 g  (High) |
| Carbs | ~233 g |
| Calories | ~3200–3250 kcal |
- Protein optimal for recovery and strength
- Carbs sufficient for glycogen refilling
- Fat high, mainly from eggs, cream, chocolate — fine occasionally but worth monitoring if this repeats
- Calories at high end, mitigated by activity
Activities:
-
Gym:
- 8x1 @ 82 kg Bench Press
- 8x1 Bodyweight Chin-ups
- Movement work (~1 h total)
-
Walking:
- 3 x 20 min walks (~60 min total)
-
Estimated total activity calorie burn: ~500–550 kcal
Net Outcome:
Calories likely netting around maintenance (~2700–2800 kcal after activity)- Good protein intake for muscle retention & strength
High fat intake — okay today, avoid repeating too often- Activity supports digestion, energy balance, and recovery
Overall:
You’ve hit a high-protein, high-activity day with a food intake that supports your goals.
If tomorrow is a light/recovery day, you’re well positioned to maintain or recomposition.
2 Likes
2025-07-19 Full Summary Leg endurance day
Activities:
-
2 x 20 min walks (~40 min total)
-
Gym (~1 h):
- Ramp up to 170 kg 1x1 deadlift
- 3x15 hunter squats (20 kg KB, each side)
- 90 s horse stance hold
- 40 kg 1x25 leg extension
- Movement work
-
Estimated total activity calorie burn: ~700–750 kcal
-
Mixed strength, endurance, and active recovery focus
Food & Drink Consumed:
- 3 chicken thighs (no skin), cooked in 200 ml cream
- 3 slices sourdough bread
- 2 red onions (fried)
- 2 fried tomatoes
- 5 fried champignons
- 50 cl 3.5% beer
- 1 granny smith apple
- 1 grapefruit (main meal)
- 2 protein shakes with 1.5% milk
- 1 grapefruit (post-gym)
- 600 g watermelon (post-gym)
- 1.5 dl red beet juice
Estimated Macros for the Day:
| Macronutrient | Total |
|---|---|
| Protein | ~210–220 g (well above target) |
| Fat | ~110–115 g (high, but within range for your goals) |
| Carbs | ~270–280 g (ideal for glycogen replenishment) |
| Calories | ~3500 kcal (high, but partly offset by activity) |
Analysis:
- Protein intake excellent — surplus supports strength, recovery, and muscle maintenance
- Carbohydrates matched well with training volume and glycogen needs
- Fat intake on the higher end — acceptable today but not ideal daily
- Calorie intake high — likely a mild surplus even with activity; fine as an occasional high day
- Heat, walks, and gym justify increased intake, especially hydration and carbs
Verdict:
- You executed a strong active day with supportive nutrition
- Good protein timing (pre and post-gym)
- Carb intake aligns with endurance and glycogen use
- Total kcal and fat high but appropriate if this serves as a planned refeed/high intake day
- Hydration (fruits, beet juice) on point for the heat
2 Likes
2025-07-20 Full Day Summary — Cycle 57 Week 1 Day 3
Activities:
-
3 x 20 min walks (~60 min total)
-
Gym (~1 h):
- Bench press 1x1 @ 96 kg (1RM), 1x5 @ 83 kg
- 2x26 kg DB 1x17 incline bench press
- 3 x (1x40 kg DB 1x12 rows each side, 1x32 kg DB 1x12 pullovers)
-
Estimated total activity calorie burn: ~750–800 kcal
Dinner Consumed:
- 200 g grilled entrecote (fat trimmed after cooking)
- 3 medium potatoes (~450 g cooked)
- 1 tablespoon bearnaise sauce
- 33 cl beer (0.5% alcohol)
- 6 fried champignons
- 2 fried tomatoes
- 1 grilled corn on the cob
Estimated Macros — Total for the Day:
| Macronutrient | Amount |
|---|---|
| Protein | ~210–220 g |
| Fat | ~100–105 g |
| Carbs | ~280–290 g |
| Calories | ~3500–3600 kcal |
Analysis:
- Protein excellent — you’ve fully covered your recovery and strength needs
- Carbs ideal for glycogen replacement after training
- Fat still high, but within acceptable range for your dietary goals
- Calories again in surplus, likely ~2800 kcal net after activity — good if planned as a strength/recovery day
- Quality meal composition with balance of meat, starches, veggies, and some fat
Verdict:
- Strong protein day with well-distributed intake
- Activity level justifies the intake, especially in this heat
- Watch for cumulative surplus over the week if aiming for recomposition — this looks like another “maintenance to light surplus” day
3 Likes
2025-07-22 Summary
Activities:
- 1 h gym movement incl. 8x1 @ 83 kg bench, 8x1 BW chin-ups
- 1 h walk
- ~700–750 kcal total activity burn (adjusted)
Food & Drink:
- 4 fried eggs, 2 red onions, 1200 g watermelon, 1 grapefruit, 1 protein shake (with milk), 1.5 dl beet juice
- 1.5 chicken thighs (skinless, fried), 5 medium fried potatoes, fried tomato, 4 fried champignons, grilled corn
- 50 cl 3.5% beer, 70 g Roquefort cheese, 30 g candy
Estimated Macros:
| Protein | Fat | Carbs | Calories |
|---|---|---|---|
| ~150–160 g |
~100–110 g |
~250–260 g |
~3300–3400 kcal |
Net Result:
- Strong protein intake, activity supports energy balance
- Fat high again, but within acceptable range for today
- Calories around maintenance after adjusted activity burn
- Weigh-in confirms likely not in surplus
You maintained a good balance between intake and output despite a calorie-dense day.
1 Like
2025-07-23 Cycle 57 Week 2 Day 1
Activities:
-
2 x 40 min walks (~500–550 kcal burn)
-
1 h gym session:
- 60 kg 5 x (1x3 high pull, 1x1 clean and press)
- 140 kg 5x1 deadlift
- 120 kg 1x8 deficit deadlift
- 90 kg 1x15 Romanian deadlift
- Leg press + 4 kg 3x5 overhead press
- 75 kg 1x15 lat pulldown
- Estimated gym burn: ~500 kcal
-
Total activity calorie burn: ~1000–1050 kcal
Food & Drink Consumed:
- 2 skinless chicken thighs (oven-baked with olive oil)
- 2 skinless chicken thighs (earlier, oven-baked with olive oil)
- 5 medium fried potatoes (total)
- ½ fried tomato
- 4 fried champignons
- 500 g watermelon
- 1 grilled corn on the cob
- 1 grapefruit (pre-gym)
- 1 grapefruit (post-gym)
- 1 protein shake with 1.5% fat milk (post-gym)
- 25 g dark chocolate (55%)
- 50 cl 3.5% beer
Estimated Daily Macros & Calories:
| Macronutrient | Total |
|---|---|
| Protein | ~190–200 g |
| Fat | ~120–130 g |
| Carbs | ~240–250 g |
| Calories | ~3400–3500 kcal |
Net Result After Activity:
| Intake | Burn | Net |
|---|---|---|
| ~3400–3500 kcal | ~1000–1050 kcal | ~2400–2500 kcal |
Verdict:
- Protein intake excellent — supports training and recovery
- Carbs sufficient — good glycogen support
- Fat high, mostly from added olive oil — manageable if occasional
- Net calories around maintenance after active day
- You avoided a deficit and likely optimized recovery
2 Likes
Daily Summary – 2025-07-23
Training
-
Gym (1 hour movement)
- Bench Press: 83 kg 8x1
- Chin-Ups: BW 8x1
-
Estimated Recovery: 48 hours
-
Activity level: Moderate–High
Food & Drink Consumed
- Protein Shakes: 3 (milk-based, 1.5% fat)
- Fruit: 2 grapefruits, 1 Granny Smith apple
- Bread: 2 slices with butter and cheese
- Eggs: 5 fried with 1 red onion
- Pickled Herring: ~110 g (½ jar Abbas skärgårdssill)
- Chocolate: 65 g (25 g + 40 g)
- Roquefort Cheese: 50 g
- Crackers: 120 kcal worth
- Beer: 50 cl, 3.5%
- Chicken Thighs: 2, baked with 5 tbsp olive oil
- Potatoes: 4, fried
Macronutrient Summary (Estimate)
| Nutrient | Intake | Notes |
|---|---|---|
| Protein | ~140–145 g | Solid intake, meets minimum, a bit short of optimal |
| Fat | ~145–150 g | High — mainly from olive oil, eggs, cheese |
| Carbs | ~155–160 g | Balanced from fruit, bread, crackers, potatoes |
| Calories | ~2700–2800 kcal | Maintenance or slight surplus, adjusted for training |
Body Composition
- Weight: 92.8 kg
- Body Fat: 17.2%
Evaluation
- Good training intensity and frequency.
- Protein goal met for baseline, slightly under optimal (~170–205 g).
- Fat was high — not dangerous, but consider tapering saturated fat (cheese, butter) next day.
- Carbs and calories well-balanced given training demands.
2 Likes
Training – Cycle 57 Week 2 Day 2
Duration: 1 hour
RPE: ~7
Recovery: Estimated 48 hours
Main Work:
-
60 kg × 5 rounds: (3 high pulls + 1 clean & press)
-
Squats:
- 99 kg × 5×1 (heavy)
- 85 kg × 1×5 (medium)
- 64 kg × 1×20 (light, 18 reps unbroken)
-
Accessories:
- Seated row (cable): 90 kg × 1×30
- Seated dips (machine): 95 kg × 1×24
Good progression. Squat work shows growing capacity, especially the 20-rep set with deep control. Conditioning looks solid.
Weigh-In
- 93.3 kg, 17.4% body fat
- Lean body mass: ~77.1 kg
- Protein goal (2.0–2.2 g/kg LBM): 155–170 g
Nutrition
Meals & Snacks
-
3 protein shakes (3% milk base):
~780 kcal, ~75g protein, ~22g fat, ~36g carbs -
Chicken legs (2 roasted in 5 tbsp olive oil):
~520 kcal (chicken), ~62g protein, ~30g fat- ~600 kcal (5 tbsp olive oil), 70g fat
-
3 fried tomatoes: ~60 kcal
-
Watermelon (600 + 400g): ~300 kcal, ~6g protein
-
1 grapefruit: ~80 kcal, ~1.5g protein
-
25g dark chocolate: ~150 kcal, 2g protein
-
1 Granny Smith apple: ~70 kcal, 0.5g protein
-
1 beer (50 cl, 3.5% alc): ~185 kcal
Totals (approximate)
- Calories: ~3,225 kcal
- Protein: ~147 g
- Fat: ~122 g
- Carbs: ~195 g
Daily Summary
- Training: Solid squat & upper body volume; well-structured
- Protein: Almost perfect (~147 g vs. 155–170 g target)
- Energy intake: Surplus (~3,200 kcal), good for muscle retention or gain
Recovery: On track, pending sleep & stress
2 Likes