Mirror Check

It’s Sunday - time to check my appearance:

  • mirror - ok (but improvable!)
  • scale - 76.9 kgs, 8.5% body fat (even improvable)

Summer shape is about to appear!
(77 kgs, body fat 9.3%)

Summer shape is about to appear!

(77 kgs, body fat 9.3%)

Sunday Selfie

76.1 kgs, 8.4% body fat.

Vacation Vs. Weight

Who says it’s impossible to keep your weight while you’re in vacation?

My nutrition now isn’t less good than my usual diet. I just needed two days of orientation which local food match my values.

Like sports is part of my daily timetable I don’t change it now. Btw: today was my leg day like every Wednesday.

If I ever needed a proof - look how the veins are again visible on my stomach:

Yes, dedication is the answer, even in vacations!

Good News

Final weighing today: 76 kgs, body fat 7.9 percent!!

That means I reached my goals very close. The best news is that I keep my shape sustainably!

I lost 13.6 kgs, reduced my body fat to about a third, gained muscles … I changed my lifestyle and feel great every single day!

I Dropped It!

I dropped my weight to 76.5 kgs and the body fat to 8.3%!
That means an one week move of minus .5 kgs and minus .6%!

So there are another 1 kg and 1.4% to go until February 7th. I really believe I can make it!

Especially since I started a four-week-hiatus on alcohol last night.

Final Treadmill Of The Year: 10.65 km, 65 min, max. speed 13.3 kmph, av. speed 9.83 kmph, 897 kcal

Final Treadmill Of The Year: 10.65 km, 65 min, max. speed 13.3 kmph, av. speed 9.83 kmph, 897 kcal

!

 

Apparently some progress. Thanks to my efforts in training and nutrition!

50 days until Bondi Beach!!

3rd Anniversary! Congrats To Myself!

Already three years ago I started my changes in lifestyle.

Since December 1st, 2010 I reduced my weight by 12.8 kgs to now 76.8 kgs. While I packed a lot of muscles on my bod.

Though I’m not completely satisfied with my actual state of body fat (8.4%) which I cutted to approx. a third of my beginning results I defenitely can say:

WOW!! The way I left behind was stained with sweat but always guided by success. I earned so much appreciation. And most important: so much self respect.

In the today age of 39 I really really confess: I never felt younger, motivated, encouraged, vigorous! I enjoy my life!

And with all the compliments I collect I even know: my body is a treasure I didn’t treat well in the past.

Exactly 365 days ago, December 1st last year, I tried a new step in my fitness efforts: I changed to low carb nutrition. It is still such a great experience: more protein, no sugar, no salt. I’ll go on at this path.

These are my plans for the next 68 days (kinda New Years Resolution):

weight down to 75.9 kgs and more significant - and harder of course - body fat to 6.9%.

I’m sure I will  succeed (even practical knowledge I acquired - if I really want, I will reach)!

Thanks for your support.

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Hanging Loose. Resting On Leg Day.

Hanging Loose. Resting On Leg Day.

Another Sunday. Another Selfie.

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I love to see the veins on my lower abs! The photo was taken before my toes-2-bar workout today!!

75.1 kgs with 7.6 percent of body fat.

You know WHEN it pays off: Saturday night, party and you take your shirt off - the eyes and cameras are on you.

Yes, everyone needs a stage.

Final Workout Before The States

I had the final workout in my home gym before taking off to The States tomorrow.

I’m happy with my shape. I added much muscles over the last months!

Season Final

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You know I like countdowns. Officially Season 5 of 6p4s is over within three days.

Will I match my milestones? Actual stats: 76.3 kgs and 12.8% bodyfat (but seem incorrect because of my scale).

Web Cam Shots

Web cam pictures taken on May 31st.