Spring into shape weight loss challenge: day 1


Spring Into Shape Weight Loss Challenge: Day 1

For the past three weeks or so I’ve been gaining weight just for this day. I wanted to challenge myself and see how much weight I can lose within a week without going on crazy starvation diets.

The reason I gained weight is to make the results more impressive (which will result in better content for the website). If I was at my normal weight and lost 1 pound in a week it would be nothing to write home about.

But since I gained around 6-8 kilograms of pure jiggly fat, got some nice double chin, love handles and a belly of a pregnant lady, I think it would be very interesting to see how much I can lose within a week.

Today is the first day and I plan to document everything I do (exercise wise), eat and drink every day for 7 days straight, no excuses, no quitting. Oh right, and since it’s a challenge feel free to participate as well.

Weight loss challenge day 1 - 89.2 kgCurrent stats

Weight: 89.2 kg (196.65 lbs)

Body-fat percentage: Over 9000 (realistically in 35-39% range)

TDEE: 2,400 calories with exercise.

Strength training

Push-ups: 1 x 10 reps as a warm-up, 3 x 20 reps.

Dumbbell squats: 20 squats without the dumbbell as a warm-up. Then 3 x 20 reps with 10 kg dumbbell.

Bent over dumbbell rows: 1 x 10 reps with 2.5 kg dumbbells as a warm-up. Then 3 x 15 with two 10 kg dumbbells.

Bicep curls into shoulder press: 1 x 8 with two 2.5 kg as a warm-up. Then 3 x 8 with two 10 kg dumbbells.

To be honest, today this workout felt like a chore. But since quitting on the first day of the challenge would be stupid, I got myself together and completed it. Took longer than usual though. All in all, this workout probably burned around 200 calories.


Went for a 2 hour walk with a few friends. This wasn’t an intense walk, just a casual walk. But still I think it’s worth mentioning because walking is the easiest way to burn extra calories. Drank 0.5 liters of water during that.

What I ate today

Breakfast: 450 calories

Day 1 breakfast: omlette with cheese and sausageFor breakfast I had an omelette with some Holland cheese and sausages (didn’t have bacon in my fridge), some salad on the side and 2 slices of toasted rye bread. Drank 1 liter of plain water during my workout and 0.5 liters during breakfast. Plus took a multivitamin pill.

Surprisingly, I didn’t screw up my omelette so it looks decent. Still the picture may not look appetizing, because it was taken with a potato and I generally suck at taking pictures. But it is what it is, I tried.

Snack: 100 calories

As a snack I had one giant apple.

Main Meal: 1000 calories

Day 1 lunch: buckwheat, meat patties, saladMy lunch, or main meal of the day consisted of a cup and a half of buckwheat, 3 home made meat patties, salad on the side, 2 slices of rye bread and some sauteed cabbage. Extremely satisfying meal that gave me energy up until late in the evening.

This is basically what your average Russian eats. Buckwheat is a staple food among Russians and other Slavic people. It’s cheap, nutritious and very easy to cook. The only downside to buckwheat is your pee will smell like it and there’s no way around it.

Dinner: 350 calories

Day 1 dinner: quark, sourcream, strawberry jamFor dinner I had a dessert type meal. It’s soft quark with sour cream and strawberry jam. Looks like ice cream, but doesn’t taste anything like it. Lots of protein, fat and a tiny bit of carbs from the jam. Filling, requires 2 minutes to prepare and very low in calories.

If quark’s expiration date wouldn’t be today, I would probably go with a Greek yogurt, because I absolutely love it. Oh, and I buy everything plain and add jam/honey, or fruits to add flavor. That way I can control the amount of sugar I put in my food.

In a nutshell

It was a decent day when it comes to the weight loss challenge. Quite disappointed that I didn’t feel like working out today, but sometimes you just have to force yourself through it. I drank around 2.5 liters of water overall and finished the day at a caloric deficit of around 500 calories. Looking forward to tomorrow.

Written by Mark Forge

Mark Forge is the founder of FatForge - an information website dedicated to busting nutrition myths, scams and lies while helping people turn their weight around. If you want to lose weight I suggest starting here.

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