Spring into shape weight loss challenge: day 6


Spring Into Shape Weight Loss Challenge: Day 6

It’s the weekend and it’s time for my weight loss update. To be honest, the progress has stagnated quite a bit, but I noticed that my workouts take less time than when I first started.

Which means I am slowly gaining strength and endurance, which is never a bad thing. Something to be proud of, even though I am not Mr. Olympia… yet. ūüôā

Let’s take look at the number. I must admit that keeping a journal like this is very helpful. You kind of have a responsibility to your readers (even though, there’s not many of you, yet).

Current stats

Weight: 88.5 kg (195.10 lbs) / down 0.2 kg (0.44 lbs) since yesterday.

Body-fat percentage: 35%

TDEE: 2400 calories with exercise.

Strength training

Push-ups: 4 x 20 reps.

Dumbbell squats: 1 x 20 reps with bodyweight. 3 x 20 reps with a dumbbell.

Bent over dumbbell rows: slightly lowered my dumbbell weight. 3 x 20 reps.

Bicep curls into shoulder press: slightly lowered my dumbbell weight. 3 x 10 reps.

All in all, quite happy with my strength progress. Noticed that after lowering my dumbbell weight my form has improved, particularity with bent over rows and bicep curls into shoulder press exercises.

So there’s a lesson in that – observe yourself, if your form is wrong, it’s a good idea to lower your weight a bit. That’s true with pretty much any exercise.


No cardio. Still trying to mind heal my blisters faster, but it is what it is. And I got some bad news… for me… mostly. Next week weather forecast promises a lot of rain, wind and lots of grey. Thanks, spring!

What I ate today

Once again, I didn’t feel like taking pictures, because everything is pretty much the same. Yes, weight loss is somewhat boring. The more consistent your eating patterns will be, the easier it will be to see flaws and adjust.

Breakfast: 500 calories

A two egg omelette, with bacon, cheese and coleslaw on the side. And 2 slices of my favorite rye bread, because it’s awesome. By the time I eat breakfast, I have about 1 liter of plain water in me. And I never forget to take multivitamins, because they make me feel amazing.

Lunch: 800 calories

Guess what I had for lunch? You’re probably right, I am still eating my enormous pot of rice with vegetables. Though, the protein of choice are very delicious meat patties, or cutlets.¬†If you need a couple of great and easy recipes you can find them here and here.

Dinner: 800 calories

Dinner was what some may call a cheat meal, because I’ve had a few slices of pizza and a couple of glasses of beer. Gotta live a little, especially when you’re trying to lose weight and your daily eating routine becomes boring.

Glad, I didn’t over indulge and was able to control myself without devouring the whole thing myself. Self-control is the key, people.

In a nutshell

Saturday was a great day. Weight loss stagnated, but strength and endurance gains are present, so everything is not bad at all. Even though, I had pizza and some beer, I managed to end the day with a caloric deficit of approximately 200-300 calories.

Looking forward to the last day of the challenge. Though, I will stop giving daily updates, I will keep doing the challenge, until I hit my target weight of 80 kg. Will keep you updated.

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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