One month in Prep already, and the time flew by. I feel like so much has happened in this first month already. At the same time, so little has changed. Let me get into it in a bit of detail in the following.
Diet
My Macros haven’t changed at all since the beginning of the Prep. I am still losing weight on 2100 kcal, although it slows down slowly. My detailed macro split I showed in my other post already (link). So, all in all, I am still eating all the foods I love.
I mainly eat potatoes, rice, and oats as a carbohydrate source. Sometimes, I can’t resist some German Schupfnudeln with Sauerkraut or good German whole grain bread. That is what I love about flexible dieting. It does not really feel like I am restricting myself or on a calorie deficit because I continue to eat the foods I love and feel like.
I go for chicken, beef, lean cheese, Salmon, beans, or Quark as a protein source. They fill me up nicely and prevent me from feeling hungry. In the mornings, I add protein powder to my oats. One of my favorites is the optimum nutrition double rich chocolate (affiliate link).
Fats I get from Avocados, olives, olive oil, nut butter, seeds, or dairy.
I tend to prepare about 80% of the foods I eat ahead and just keep the last 20% for flexibility on the day. So that in case I totally feel like a particular food, I have the flexibility to have it and just switch something else to hit my macros.
Workout
Beginning of this week, I caught a cold and did not feel very good. That is why my Coach and I decided to take a pause from working out and give my body the time to rest and get better quickly. We must listen to our bodies because all the work does not pay off if the body is inflamed. It is even dangerous to train when sick, directly affecting the heart. Therefore, we took a break, and I had four rest days this week and only one workout. The only workout was great, though. I had energy, pushed myself, and increased strength on almost all lifts.
We have increased steps as we haven’t changed macros, and my weight drop is slowing down. While I had 10k steps for the first three weeks in this prep, I now have a target of 11k-12k steps.
Bodyform
My body is changing every week, getting leaner and leaner. Until now, I have lost one kilogram in total. This is great as we want to lose weight slowly and steadily. My shoulders are more defined now. I lost a little bit around my waist and a tiny bit on the glute. I’m still trying hard to hit my glute as often as possible to prevent it from losing muscle. We will see how that works further in Prep 😉
Summary
The start of the week with the cold was a little stressful mentally because a cold is the last thing you want to have in Prep. But it is so essential to listen to the body, and health is the top priority. So I kept still and took a break for four days.
Four days in a week feels a lot, but in the end, it is such a tiny share of Prep and my whole journey that it really doesn’t matter. And although I have only lost one kilogram in the last four weeks, I am so surprised at how different my body looks already. All in all, I feel great and confident that I will put a suitable package on stage. Let’s see how this progresses further.
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