Spring into shape weight loss challenge: day 3


Spring Into Shape Weight Loss Challenge: Day 3

Time really flies when you’re constantly busy. It’s day 3 of my weight loss challenge and results keep impressing me every day. I am more curious than ever as to how much I will be able to lose. I know I’m not going to be ripped, but if I can lose 5 kg by the end of the challenge, I will be so happy.

Current stats

Day 3 weight loss progressWeight: 88.0 kg (194.00 lbs) / down 1.2 kg (2.64 lbs).

Body-fat percentage: 35%-39%

TDEE: 2400 calories with exercise. Down 0.5 kg after yesterday, which means long walks, simple strength exercises and meal planning is working as intended. It’s probably more water weight than anything, though. So here’s how my workout went today.

Strength training

Pull-ups: 1 x 3, 1 x 2, 1 x 1 sort of pull up. Did around 3-5 reverse pull ups per set.

Push-ups: 3 x 20.

Dips: 2 x 7, 1 x 6. Need to build up my triceps more so I’ll be able to perform more of these.

Squats: 3 x 2.

Jumping jacks: 3 x 20.

Inverted rows: 1 x 12, 1 x 8, 1 x 6. Inverted rows are really hard for me.

Leg press: 3 x 30.

All in all, this workout probably burned around 300-350 calories. I was genuinely exhausted and now my muscles are sore. Definitely was a good workout.


I did not go for a casual long walk with my friends, instead I walked to the outdoor gym as fast as I could. No idea how fast I was going but my heart rate was definitely elevated. For those who are wondering what an outdoor gym looks like here’s a picture. It’s around 15 minutes of fast walking from my house.

Outdoor gym is awesome

How beautiful is that? No one’s ever around. You can do whatever you want, enjoy the nature, take in the sun and just give it all you’ve got. This is where all best workouts happen for me.

What I ate today

Breakfast: 600 calories

Was getting tired of eggs and decided to be more creative with my breakfast. This is a bowl of oatmeal, cooked in a microwave with a tiny bit of butter and whole milk. Topped with a sliced banana and some strawberry jam. Basically, a good carb-fest to start of the day.

Day 3: oatmeal, banana, strawberry jam

Snacks: 300 calories

Don’t know why, but I was craving milk after my workout. So I had 2 glasses of milk and 2 slices of toast with some jam. Milk is awesome.

Lunch: 800 calories

I ran out of buckwheat. Cooked a huge pot of white rice with vegetables and chicken breasts. Very, tasty, satisfying and nice change from eating buckwheat. This should last me until the end of my challenge. I decided to post with full width pictures this time, not sure if they are better than the little thumbnails or not. Tell me what you think?

Day 3 lunch: rice, vegetables, chicken

Dinner: 400 calories

Unfortunately, I forgot to take a picture of 2 sandwiches I had as my last meal of the day. Some white bread, cheese, ham, pickles and hot sauce. Very basic, but I didn’t feel like eating quark, or Greek yoghurt today. White bread is pretty horrible, so I would consider this as a cheat meal, rather than real food.

In a nutshell

Had a blast working out using an outdoor gym. Can’t remember when I had so much fun working out. Did not go for a long walk, but that’s okay, I am pretty sure I am still in a decent caloric deficit. Also, curbed a few cravings I had and I believe I still finished the day at a caloric deficit of 300 calories.

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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